4 egg whites
1 tbsp chopped chives
1/2 tbsp chopped flat-leaf parsley leaves
1 tsp chopped tarragon leaves
olive oil spray
1/4 cup crumbled goats cheese
salt and fresh black pepper, to taste
On the side: 2 cups fruit salad or 1 piece of your favourite fruit

At home
1 Mix the egg whites, chives, parsley, and tarragon in a medium bowl. Beat lightly until combined.

2 Spray a small nonstick frying pan with oil and place over medium-high heat. Add egg mixture. Cook for about 5 minutes or until set. Sprinkle the goats cheese on top, then carefully fold in half and cook through. Omelette should be very lightly browned. Season.

3 Transfer to a microwave-safe container and let sit 5 to 10 minutes. Cover container.

At work
Microwave omelette at 30-second intervals on low until warmed through. Eat immediately.

Tip
You can use dried herbs instead of fresh, but since they pack more flavour per tablespoon, decrease the amount by a third.

Per serve: 1463 kJ, 7g fat (4g saturated), 328mg sodium, 53g carbohydrates, 7g fibre, 22g protein