Prep5 min

Cook10 min

Total15 min

Servings2

DifficultyEasy

Macros per serving (2 slices per person)

268kcal

15 gprotein

6 gcarbs

20 gfat

2 gfiber

Of which 4.8 g sugars and 4.1 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights Complete protein (egg) · Choline (egg) · Unsaturated fat (olive oil)

Allergens egg

5-Day Meal Prep Quick & Easy Vegetarian

Zucchini frittata with basil

Name: Zucchini frittata with basil
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2
Ingredients: 4 eggs (200 g / 7 oz); 2 medium zucchini (300 g / 10½ oz); 1 small onion (60 g / 2 oz); 2 tbsp olive oil (20 g / ¾ oz); fresh basil, salt and pepper, to taste

One skillet, lid on, no oven needed.

Rico's note: Make this frittata on Sunday and eat it cold over the next three days — it's one of the few egg dishes that holds up well as a meal-prep lunch.