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[E4A Food] The Breakfast Frittata Recipe

A frittata is an Italian omelet that can be filled with meats, vegetables, cheese, just about whatever you want!

As we’re all adding vegetables to our day, for all the benefits (low caloric density, high nutrient density) I’ve experimented with getting a cup or more of vegetables in at breakfast.

The frittata is a delicious option!

Here’s our recipe to get you started.

Breakfast Frittata – How to Pack Veggies in at Breakfast

  • Prep time:  
  • Cook time:  
  • Total time:  
  • Serves: 1-2


  • 2 Whole Omega-3 Eggs
  • 6 Egg Whites
  • 1-2 Cloves Garlic, minced
  • 2 Cups Spinach
  • ½ Cup Asparagus, ½″ sliced
  • 1 Tomato, diced
  • ¼ Cup Onion, diced
  • ½ Cup Mushrooms, diced
  • 1 Pinch Sea Salt
  • 1 Pinch Ground Pepper
  • ¼ Cup Low-fat Feta Cheese, crumbled


  1. Preheat a large non-stick frying pan (with a heat resistant handle, or large cast iron skillet over medium heat. Lightly coat with cooking spray.
  2. Preheat oven to broil.
  3. Add Spinach, saute’ for 30 seconds stirring frequently.
  4. Add all other vegetable ingredients and saute’ for an additional 1-2 minutes.
  5. Whisk egh whites, eggs, salt and pepper together in a mixing bowl.
  6. Evenly pour the egg mixture over the vegetables in the pan and cook on medium until the top of the egg mixture begins to bubble.
  7. Spread the cheese over frittata.
  8. Place the pan in the oven (not in the broiler if separate). Bake until egg is cooked, approximately 5-7 minutes.
  9. Remove from the oven, plate and serve.
  10. Leave a comment to tell us what you thought.