⏱️ Preparation Time : 10–12 minutes

Healthy food doesn’t have to take hours. Healthy Plates are designed around simple ingredients, minimal preparation and gentle cooking — keeping vegetables vibrant, crisp and full of texture

MAGNESIUM-RICH BREAKFAST

High-Protein • Low-Carb • Rich in Natural Magnesium

Start your day with a plate designed for steady energy, lasting satiety and nutritional balance

🍽️ Build Your Plate

For one serving:

🥚 2 eggs — high-quality protein, choline and essential nutrients
🥑 ½ avocado — healthy monounsaturated fats, fibre and magnesium
🧀 100 g cottage cheese — protein and calcium
🥬 1 generous handful of spinach — magnesium, folate and fibre
🥦 80–100 g broccoli — fibre, vitamin C and protective plant compounds
🎃 1 tbsp pumpkin seeds — a concentrated natural source of magnesium
🌰 10–15 g almonds — magnesium, healthy fats and vitamin E

Adjust portion sizes to your individual energy needs, appetite and dietary requirements

👩‍🍳 How to Prepare

1. Prepare the eggs
Cook 2 eggs to your preference — poached, soft-boiled or gently fried.

2. Cook the vegetables
Lightly steam the broccoli until tender but still vibrant. Gently wilt the spinach for 1–2 minutes, or serve it fresh if preferred.

3. Add the protein & healthy fats
Place the cottage cheese and sliced avocado onto the plate alongside the eggs and vegetables.

4. Finish with magnesium-rich toppings
Sprinkle with pumpkin seeds and almonds. Add a little extra virgin olive oil, black pepper, herbs or a squeeze of lemon if desired.

Serve immediately and enjoy🪷

WHY THIS PLATE WORKS

This plate brings together protein, healthy fats, fibre and natural sources of magnesium to create a balanced and satisfying meal.

Protein from eggs and cottage cheese or Greek yoghurt helps support muscle maintenance and keeps you satisfied for longer.

Healthy fats from avocado, olive oil, nuts and seeds support normal hormone function and help the body absorb fat-soluble nutrients.

Fibre from leafy greens, broccoli and avocado supports digestion, the gut microbiome and steadier blood glucose levels.

Magnesium from pumpkin seeds, almonds, spinach and avocado contributes to normal energy metabolism, muscle and nervous-system function, and the reduction of tiredness and fatigue.

🪷 The Vita Magna principle:
We don’t build a meal around one nutrient. We create balance between nutrients — because food works best as a whole.

✨ Vita Magna Tip ✨

Cook vegetables only as much as needed. Gentle steaming or a quick sauté helps preserve their fresh colour, texture and flavour — there is no need to cook them into softness.

🔎 EXPLORE MAGNESIUM 🔎

Want to understand magnesium beyond the plate?
Explore the complete Vita Magna Magnesium Series.

MAGNESIUM — PART 1 
MAGNESIUM — PART 2 
MAGNESIUM — PART 3