Meal How-To With: Eggs

Buying Tips

Opt for free range/pasture-raised and organic eggs.

Benefits

• Protein: supports muscle health, weight loss, feeling of fullness, and glucose regulation
• Omega-3 fatty acids: supports heart health, brain function, mood, and skin health
• Choline: helps increase “good cholesterol”, reduce “bad cholesterol”, and improves mental clarity

Prep Methods

• Stovetop Try an omelette, scrambled eggs, hard-boiled, poached or fried
• Oven Try egg cups or quiche

Make it a Meal

Add vegetables and optional grains and/or fats to make it a meal

• Vegetables: Cooked greens (spinach, kale), cold salad greens, bell peppers, onion, garlic, sweet potato, mushrooms, tomatoes, zucchini
• (Optional) Grain: high fiber bread (ezekiel, whole grain), tortilla wraps, barley, farro, or rice
• (Optional) Fat: avocado, feta cheese, goat cheese