The Perfect Balance Bowl is a high-protein breakfast (~631 kcal) built from a two-egg omelette, quinoa, avocado, orange, fresh vegetables and sunflower seeds, finished with extra virgin olive oil. It combines complete protein, healthy fats and fibre-rich carbohydrates to support steady blood sugar and hours of satiety — designed by functional nutritionist Katarina Bozhko at De Clear.
Why this breakfast works
A nutrient-dense breakfast designed to provide steady energy, support hormonal balance, and keep you satisfied for hours. This bowl combines high-quality protein, healthy fats, complex carbohydrates, fibre, and a wide range of vitamins and minerals — everything your body needs to start the day feeling energised and nourished.
At a glance
- Prep time: 15 minutes
- Servings: 1
- Calories: approx. 631 kcal per serving
- Meal type: Breakfast
Ingredients
- Omelette made with 2 eggs
- 1 tbsp olive oil
- 50 g quinoa
- ½ avocado
- ½ orange
- 1 sweet pepper
- 1 cucumber
- 10 g frisée lettuce
- 10 g lettuce leaves
- 10 g spinach
- 10 g parsley
- 10 g green onions
- 1 tbsp extra virgin olive oil
- 5 g sunflower seeds
Method
- Cook the quinoa according to package instructions.
- Prepare an omelette using two eggs and olive oil.
- Arrange the fresh vegetables, leafy greens, avocado and orange in a large bowl.
- Add the cooked quinoa, omelette and sunflower seeds.
- Finish with extra virgin olive oil and serve immediately.
Why this recipe supports your health
Eggs provide complete protein containing all essential amino acids, helping to support muscle maintenance, hormone production and long-lasting satiety. Quinoa is a nutrient-rich complex carbohydrate that provides fibre, plant protein and magnesium, helping to support stable blood sugar levels.
Avocado supplies heart-healthy monounsaturated fats, potassium and fibre, supporting cardiovascular health and sustained energy. Orange and sweet pepper are excellent sources of vitamin C, which supports collagen production and immune function.
Leafy greens and fresh herbs provide folate, vitamin K, magnesium and phytonutrients that support digestion and overall vitality. Sunflower seeds contribute vitamin E and selenium, helping to protect cells from oxidative stress. Extra virgin olive oil is rich in anti-inflammatory polyphenols that support heart health and hormone balance.
This breakfast is a balanced example of quality protein, healthy fats, fibre-rich carbohydrates and a broad spectrum of micronutrients working together to support energy, focus and metabolic health throughout the day.
Frequently asked questions
Can I meal-prep this bowl in advance?
Yes. Cook the quinoa and omelette up to 2 days ahead and store separately in the fridge. Add the avocado, orange and dressing just before eating so the fresh ingredients stay at their best.
Is this bowl suitable for a low-carb approach?
You can reduce or omit the quinoa to lower the carbohydrate content, though the fibre and slow-release energy it provides is part of what keeps this bowl balanced for blood sugar.
What can I use instead of eggs?
Firm tofu scrambled with turmeric and a pinch of black salt is a common plant-based swap that keeps the protein content similar.
This recipe is educational and general in nature. It is not a substitute for personalised medical or nutritional advice. If you have a health condition or take medication, check with your doctor or a qualified nutritionist before making significant dietary changes.
Want meals built around your own body and goals? At De Clear, functional nutritionist Katarina Bozhko creates personalised nutrition plans based on your history and bloodwork. Book a free consultation to get started.
Evidence and nutrition notes
This bowl combines protein foods, vegetables, whole-grain quinoa and unsaturated fats. A single meal cannot guarantee “hormone balance” or stable blood glucose for everyone; individual responses vary. Calories are approximate and depend on portions and cooking oil.
