Eggs are damn near perfect for bodybuilders and other health enthusiasts, but the egg sure endured a lot of grief over years. The cholesterol scare instituted a campaign of egg-bashing, the sort of smears to make you think eggs are laid by scapegoats rather than chickens.
Eggs provide a great source of protein, and protein is an extremely powerful component of any fat-loss or muscle-building diet. You can't go wrong with this highly-nutritious food. Eggs are rich in tryptophan, selenium, iodine, vitamin B2, phosphorus, vitamin B5, vitamin D and many micronutrients.
The only risk with eggs is that they are SUCH a staple that you grow weary of eating them every day. There's no reason to get bored with these universal dynamos! Preparing eggs in unorthodox ways builds a skillet repertoire that keeps you growing, not gagging.
1 Mexican Scramble
When you need a morning fix, nothing beats scrambled eggs for brevity and versatility. Toss in chopped veggies (peppers, onions, tomatoes, etc.) and add a little cheese to round-out a protein-packed breakfast.
- Heat half a tablespoon of olive oil in a pan over medium-high heat and add veggies.
- Crack two eggs and add a few egg whites into the pan.
Mexican Scramble PDF (23.8 KB)
2 Hard-Boiled Egg And Tuna Salad
Hard-boiled eggs are a great way to meet protein requirements. And they offer a vastly different taste from scrambled eggs. Hard-boiled eggs are easy to prepare in large batches for quick meals on the go.
For something unique, try preparing a hard-boiled egg and mixing it into tuna salad.
- Hard boil 1-2 two eggs, peel and dice finely. Mix with one can of tuna. Stir in 1-2 tablespoons of low fat mayonnaise and one tablespoon of relish.
- Add salt and pepper and spoon onto two slices of Ezekiel bread to form a sandwich.
Hard-Boiled Egg And Tuna Salad PDF (66.1 KB)
3 Protein Packed Crepes
Need to satisfy a pesky sweet tooth? Here's a healthy recipe to kill your cravings without destroying your diet.
Egg white protein crepes are the perfect dessert (or a weekend brunch idea) when you're in the mood. This nutrient-balanced snack takes only moments to prepare.
- Whisk in a bowl two egg whites with half a scoop of protein powder. Blend well and pour onto a non-stick, heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble.
- Remove from the pan and smear with almond butter, sliced apples and a sprinkling of cinnamon, or try natural peanut butter with sliced bananas.
Protein Packed Crepes PDF (23.9 KB)
4 Egg Poppers
These finger foods are perfect for protein on-the-go. Egg poppers are pure protein. They work perfectly for a post-workout snack when you don't feel like mixing up a protein shake.
- Pour liquid egg whites into an ice cube tray sprayed with a little non-stick cooking spray. Place in the microwave for 4 minutes.
- Place in the fridge for 1 hour. The cooling process makes poppers slide easily from the ice cube tray.
- Try mixing egg whites with sugar-free Jell-O powder for added flavor. Or, serve them with some homemade salsa. Egg poppers are great for strict dieters.
Egg Poppers PDF (24.1 KB)
5 Egg Drop Soup
Winter draw nears - hell, it is here - and chances are you'll be on the lookout for comfort meals. Soup fits the bill perfectly.
Rather than resorting to the played-out chicken noodle, consider egg drop soup. It's incredibly simple to prepare (if you can drop eggs!) and can tailor-fit any and all nutritional requirements.
- Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
- If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
- At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
- Once the eggs whiten, remove from heat and serve.
Egg Drop Soup PDF (24.2 KB)
6 Chocolate Meringue Cookies
Those with a sharp sweet tooth can turn eggs into a dessert. Meringue cookies are one of the tastiest low-calorie treats in the cookbook.
- Preheat oven to 300 degrees and line two baking sheets with parchment paper.
- Sift a half cup sugar substitute (Stevia), one tablespoon cocoa powder and a quarter teaspoon of cinnamon together. Set aside once blended.
- Place two egg whites in a large bowl and beat with an electric mixer until stiff peaks form. Add the dry mixture and stir well.
- Place teaspoon-sized balls onto the baking sheets about two centimeters apart and bake for 20 minutes. Once finished, remove from the pan and cool on a wire rack for 30 minutes.
Chocolate Meringue Cookies PDF (24.3 KB)
7 Egg And Salmon Muffin
- Heat half a teaspoon of olive oil in a pan. Add a tablespoon of chopped red onion with one tablespoon of chopped green onion and cook until slightly tender.
- Add two egg whites and scramble until cooked through, adding salt and pepper if desired.
- Slice one whole wheat English muffin and place in the toaster. Smear with one tablespoon of Dijon mustard.
- Top one half of the English muffin with a slice of tomato and one ounce of smoked salmon. Top the other half with the egg mixture from the pan and then place both halves together.
Egg And Salmon Muffin PDF (24.2 KB)