Climbing Nutrition- Egg & Salmon Sandwich

There are a few things that drew me to this recipe.

First of all, it is low calorie. Following the directions exactly will bring you to about 214 calories and climbers like to save calories where they can.

Also it is made with ingredients that hold a high amount of Omegas. Omega 3 and 6 are important for optimizing your memory. This can help you store beta and give your brain a boost at solving climbing problems. They are also good for your heart and the heart is key to all exercising.

It is also high in protein at 19 grams and this will help fuel your recovery and keep your energy up.

What you will need(

1/2 teaspoon(s) extra-virgin olive oil
1 tablespoon(s) finely chopped red onion
2 large egg whites, beaten
1/2 teaspoon(s) capers, rinsed and chopped (optional)
1 ounce(s) smoked salmon
1 slice(s) tomato
1 whole-wheat English muffin, split and toasted


1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin

Nutritional Information
(per serving)

Calories 214
Total Fat 5g
Saturated Fat 1g
Cholesterol 7mg
Sodium 670mg
Total Carbohydrate 25g
Dietary Fiber —
Sugars —
Protein 19g
Calcium 0

Make a fruit salad or smoothie to accompany it and you have a solid breakfast to jump start your day of sends.


One thought on “Climbing Nutrition- Egg & Salmon Sandwich

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