Introduction
Most people think of eggs as a breakfast food, but they can be a nutritious and healthy part of any meal. Eggs are packed with protein, choline, vitamin D, riboflavin, selenium and other important nutrients. Eating 4 eggs per day has been shown to have positive effects on cholesterol levels. It is recommended that you get 6-12 eggs per week or 1-2 eggs per day depending on your caloric intake needs.
is 4 Eggs A Day Bad For You?
Eating 4 eggs a day is 100% healthy for you. The issue will come based on what other foods you are eating for the meal and what kind of nutritional plan overall you are following.
If you are following a low fat high carb diet then eggs probably aren't going to be good for you to follow that plan. You may want to switch over to egg whites.
Following a Keto, Carnivore, Low Carb Diet? Than eggs should be a staple especially if you are on a budget. Below we go through the pros and cons of eggs and why you should be eating them in your plan as long as your doctor allows.
We will also go over different recipes and ways to eat eggs to keep it interesting in your day to day endeavors.
Why You Should Eat Eggs (Pros Of Egg Eating)
There are 4 big reasons why should eat eggs they are very budget friendly, high in fat and protein, eggs keep you from over eating, and many different ways to eat eggs.
Eggs = High Protein & High Fat
Yes having higher fat is not a bad thing we have been mislead over the years with some people even saying have 2 eggs a day is bad for you. We are here to say having 4 eggs a day is a great thing.
4 eggs a day is that sweet spot as you will get over 20 grams of protein along with healthy fats that your body loves especially if you are following any low carb diet. Getting protein can be tough especially with the cost of meats so high.
Consuming 4 eggs anyway you like them is a quick an easy way to get the protein and fat your body needs.
Eggs Keep You Full
With higher protein and more fat you will stay full longer increasing your chances of not over eating and putting your body in a deficit if that is your goal anyway.
Fat and protein digest much slower than carbs and also provide more energy at the same time. If you don't want too much fat instead of eating 4 whole eggs just eat 2 eggs and 2 egg whites will have similar affects without as many calories.
Will depend on what your diet and fitness goals are. We follow mostly low carb, higher protein fat diets. So our bodies are adjusted to burning fat for fuel.
Eggs Are Cheap
Eggs are probably the most affordable high protein high fat food on the planet. Whether you have your own chickens, get them from a grocery store or your local farmers market (best option). It doesn't matter they are always the cheapest thing on the market.
Eating 4 eggs a day you can go through a dozen eggs every few days. A lot of local farmers markets sell a dozen eggs for $1.50 ask them about buying in bulk and you can probably get them for even cheaper.
Grocery markets are usually around the same price and same rules apply the more you buy the cheaper it is.
So Many Ways To Enjoy Eggs
Eggs can be had so many way that include poached, scrambled, fried, even made into bread for ketovore people out there. There are no limits that you can keep the variety going.
Don't want to have the fat, well just have egg whites and that is fine as well. You can adjust your recipes accordingly.
So Why Aren't We Eating Eggs Everyday?
The only real reason that we recommend not having 4 eggs a day is if you are following an excessively low fat diet. If you are on a plant based diet and rely mostly on carbs, then maybe 2-3 eggs per day doesn't. Other than that go for it, but keep the other
Why You Shouldn't Eat Eggs (Cons Of Egg Eating)
Eggs do get a bad wrap, but they aren't for everyone it will depend on where you are in your fitness journey. If you have had issues best to consult your doctor.
Higher Cholesterol
Eggs have a greater cholesterol content than chicken, according to nutritionists. Cholesterol is generally considered a bigger problem than it truly is for most people, but 4 eggs per day is excessive for those who already have heart disease or are at risk of developing it.
When worried about it make sure you are getting lab work done in correlation with your doctor. This way you can adjust your diet according to those blood results there is is no guess work.
Cholesterol gets a bad wrap and there is a difference between good and bad cholesterol.
Eggs Don't Provide Enough Nutrients
Eggs don't have enough nutrients to survive from that is why if even on a carnivore style diet you will need to add in some meats at least if not supplements. There is a fasting diet called the egg fast and this is short term because although you can survive on just eggs your body will not be operating at its full capacity.
So if you train hard you will need more than just an assortment of eggs to replenish your workout ethic. Its okay to do the egg fast, just make sure you add in other foods according to your nutritional and weight loss goals afterward.
When in doubt always go with a well balanced meal plan with a good variety of macro nutrients that will keep your energy levels at a premium. It is true dieting makes up for 80+ percent of your goals no matter how hard you workout you can outrun overheating. Except if you are Michael Phelps you can out swim it.
The nutritional benefits of eggs
Eggs are a highly nutritious food that offer a wide variety of health benefits. They are an excellent source of protein, choline, vitamin D, riboflavin, selenium and other important nutrients. Eating 4 eggs per day has been shown to have positive effects on cholesterol levels. It is recommended that you get 6-12 eggs per week or 1-2 eggs per day depending on your caloric intake needs.
The below tables show a snapshot of the nutritional background of eggs they are definitely more than meats the eye.
| Egg nutrition | Small | Medium | Large | Extra Large | Per 100 grms |
|---|---|---|---|---|---|
| Energy kcal (calories) | 54 | 66 | 78 | 90 | 131 |
| Energy kJ | 227 | 277 | 326 | 377 | 547 |
| Fat (g) | 3.7 | 4.6 | 5.4 | 6.2 | 9 |
| Saturates (g) | 1 | 1.3 | 1.5 | 1.7 | 2.5 |
| Monounsaturates (g) | 1.4 | 1.7 | 2 | 2.4 | 3.4 |
| Polyunsaturates (g) | 0.6 | 0.7 | 0.9 | 1 | 1.4 |
| Carbohydrate (g) | <1 | <1 | <1 | <1 | <1 |
| Sugars (g) | <1 | <1 | <1 | <1 | <1 |
| Protein (g) | 5.2 | 6.4 | 7.5 | 8.7 | 12.6 |
| Salt (g) | 0.16 | 0.2 | 0.23 | 0.27 | 0.39 |
| Mineral | Per medium | % NRV* | 2 medium eggs | % NRV* | 4 medium | % NRV* |
|---|---|---|---|---|---|---|
| Phosphorus | 91mg | 13% | 179mg | 26% | 358mg | 52% |
| Iodine | 25mcg | 17% | 50mcg | 34% | 100mcg | 68% |
| Selenium | 12mcg | 22% | 23mcg | 42% | 46mcg | 84% |
| Vitamin | Per medium size egg (58g) | % NRV* | 2 medium | % NRV* | 4 medium | % NRV* |
|---|---|---|---|---|---|---|
| Vitamin A | 64mcg | 8% | 126mcg | 16% | 252mcg | 32% |
| Vitamin D | 1.6mcg | 32% | 3.2mcg | 63% | 6.4mcg | 126% |
| Vitamin B2 (riboflavin) | 0.25mg | 18% | 0.5mg | 36% | 1mg | 72% |
| Vitamin B12 | 1.4mcg | 56% | 2.7mcg | 108% | 5.4mcg | 216% |
| Folate | 24mcg | 12% | 47mcg | 24% | 94mcg | 48% |
| Biotin | 10mcg | 20% | 20mcg | 39% | 40mcg | 78% |
| Pantothenic acid | 0.7mg | 12% | 1.4mg | 23% | 28.mg | 46% |
| Choline | 144mg | 36% | 285mg | 71% | 570mg | 142% |
Eggs and cholesterol
One egg yolk has about 186 milligrams of cholesterol. The Dietary Guidelines for Americans, 2010 recommends that you get 300 milligrams or less per day on a 2000 calorie diet. Since there are 990 calories in one regular sized (50 g) large egg, if you eat 4 eggs per day you would be over your daily cholesterol limit. However, eating 4 eggs per day has been shown to have positive effects on cholesterol levels. The Nurses' Health Study found that there is no relationship between egg consumption and heart disease in healthy women, even when up to 6 eggs are eaten per day. A meta-analysis of 16 studies showed that dietary cholesterol intake, including egg consumption does not increase the risk of heart disease or stroke.
Eggs and protein
One egg has 6 grams of protein. The recommended daily allowance for protein is 50-60 grams per day for an average woman and 50-70 grams per day for an average man. Eggs are often used in cooking because they are versatile and they help foods to bind together.
Eggs, choline and pregnancy
One egg has about 150 milligrams of choline. The Institute of Medicine recommends that pregnant women get 450 milligrams per day. Choline is needed for fetal brain development, so it's especially important for pregnant women to eat eggs.
Eggs, vitamin D and calcium
One egg has about 40 IU of vitamin D. The recommended daily allowance for adults is 600 IU. Vitamin D is needed to help the body absorb calcium, so if you don't get enough vitamin D your body will not absorb calcium properly which can lead to osteoporosis. Eggs are the second best food source of vitamin D, after cod liver oil.
Eggs and selenium
One egg has about 20 micrograms of selenium. The recommended daily allowance is 55-75 micrograms. Selenium is an antioxidant mineral that can protect against free radicals which may lead to cancer, heart disease and other serious health problems.
Eggs and other nutrients
One egg has about 15-25% of the daily value for riboflavin, 24% for phosphorus, 18% for pantothenic acid and 13% for choline. Eggs are also a good source of vitamin B12 and contain smaller amounts of many other vitamins and minerals such as vitamin A, vitamin E and zinc.
How many eggs to eat per day
There is no one answer to this question as everyone’s caloric intake needs vary. However, the general recommendation is to eat 1-2 eggs per day. This will provide you with the nutrients that eggs have to offer, including protein, choline, vitamin D, riboflavin, selenium and other important nutrients. If you are pregnant, it is especially important to include eggs in your diet as they help with fetal brain development. If you are trying to lower your cholesterol levels, eating 4 eggs per day has been shown to have positive effects. Just make sure you don’t go over your daily cholesterol limit if you eat 4 or more eggs per day.
Eggs are a nutritious and healthy food that offer a wide variety of health benefits. They are an excellent source of protein, choline, vitamin D, riboflavin, selenium and other important nutrients. Eggs are versatile and can be eaten for breakfast, lunch or dinner. If you’re trying to lower your cholesterol levels make sure you don’t eat more than 4 eggs per day as this could actually have a negative effect on your cholesterol.
If you are pregnant, eggs are an important source of choline so it is especially important that you eat eggs. If you are looking for a way to incorporate more protein into your diet, eggs are a good option as they have 6 grams of protein per egg. They can also help with increasing your intake of vitamin D and calcium which can be helpful if you do not get enough from other sources in your diet.
If you don't get enough vitamin D in your diet, it can be difficult for your body to absorb calcium which could lead to osteoporosis. Eggs are the second best source of vitamin D after cod liver oil and they will help you meet your daily requirement. They also contain selenium which is an antioxidant mineral that can protect against free radicals that may lead to serious health problems.
The health benefits of eating eggs for breakfast
Most people think of eggs as a breakfast food, and for good reason. Eggs are a great way to start the day because they are packed with protein, choline, vitamin D, riboflavin, selenium and other important nutrients. Eating eggs for breakfast has a number of health benefits.
Protein is essential for building muscle and repairing tissue. Choline is important for fetal brain development and vitamin D is needed to help the body absorb calcium. Eggs are also a good source of B vitamins, including riboflavin and pantothenic acid, which are both essential for energy production. Selenium is an antioxidant mineral that can protect against free radicals.
Eating eggs for breakfast can help you get that early energy and will keep you full for longer. If you are exercising you will have a much better workout with the energy eggs provide as well.
The health benefits of eating eggs for lunch
Like eggs for breakfast, eggs make a great lunch option because they are packed with protein, choline, vitamin D, riboflavin and selenium. They will help you stay full until your next meal and provide you with the energy you need to get through the day.
Eggs are a good source of B vitamins, including riboflavin and niacin, which are both essential for energy production. They also contain selenium which is an antioxidant mineral that can protect against free radicals.
If you are looking for a healthy and satisfying lunch option, eggs should be at the top of your list. Eggs for lunch also works out great if you are intermittent fasting this way you can still get your breakfast meal in even it is for lunch.
The health benefits of eating eggs for dinner
Like eggs for breakfast and lunch, eggs make a great dinner option because they are packed with protein, choline, vitamin D, riboflavin and selenium. They will help you stay full until your next meal and provide you with the energy you need to get through the day.
Eggs are a good source of B vitamins, including riboflavin and niacin, which are both essential for energy production. They also contain selenium which is an antioxidant mineral that can protect against free radicals.
If you are looking for a healthy and satisfying dinner option, eggs should be at the top of your list. Eggs for dinner also works out great if you are intermittent fasting or doing OMAD (One meal a day). As they are satisfying and will keep you full throughout the night.
How to cook eggs perfectly every time
There are a number of ways to cook eggs, but the best way to make sure they are cooked perfectly every time is to use a stovetop.
To make perfect eggs on the stovetop, start by adding 1-2 teaspoons of oil or butter to a pan over medium heat. Once the pan is hot, add the eggs and let them cook for 2-3 minutes until the whites are set. Use a rubber spatula to scramble the eggs and continue cooking for another minute until they are cooked through. Serve immediately with salt and pepper to taste.
Different Ways To Eat Eggs
There are a number of different ways to enjoy eggs, and no matter how you like to eat them, they are a nutritious and healthy food.
- scrambled eggs are a classic breakfast dish that can be made with or without vegetables.
- fried eggs are a great way to start the day, especially if you are on the go. They are also a popular topping for burgers and sandwiches.
- poached eggs are a great option for those who are looking for a healthier breakfast option. They can be cooked in a variety of ways, including in the microwave or in a pot of simmering water.
- hard boiled eggs are perfect for on-the-go snacking or for adding to salads or other dishes.
- egg salad is a traditional sandwich spread that can also be used as a topping for toast or eaten with crackers.
- omelets are quick and easy to make, and are perfect for breakfast or dinner. Try pairing it with your favorite vegetables, meats or cheeses.
- eggs baked in various ways are another simple way to prepare eggs and you can add just about anything to them.
Recipes that include eggs as a main ingredient
Protein Recipes that include eggs as a main ingredient
There are a number of protein-rich recipes that include eggs as a main ingredient. Eggs are a perfect source of protein, and when paired with other healthy ingredients, they can make for a delicious and nutritious meal.
Below are a few of our favorite protein recipes that include eggs as a main ingredient.
Frittata with Asparagus and Feta Cheese
This Frittata with Asparagus and Feta Cheese is a healthy and delicious breakfast or lunch option. It is packed with protein from the eggs and asparagus, and the feta cheese adds a creamy and salty flavor.
Ingredients:
6 eggs, beaten
1/2 cup feta cheese, crumbled
salt and pepper to taste
Instructions:
Heat oven to 375 degrees. Heat oil in a 10-inch cast iron skillet over medium heat. Add chopped asparagus and cook for 2 minutes. Season with salt and pepper. Add beaten eggs, season with salt and pepper, let cook for 1 minute and add feta cheese. Continue cooking for 5 minutes or until the egg mixture is cooked through. Remove from heat, cut into wedges and serve.
Fitness Recipes that include eggs as a main ingredient
This Omelet with Avocado and Sautéed Spinach is a great option if you are looking for a protein-rich breakfast that is also low in carbs. It can be eaten with a slice of toast for a filling and nutritious meal.
Ingredients:
2 eggs, beaten
1/4 cup chopped spinach leaves
1/2 avocado, sliced
salt and pepper to taste
Instructions:
Heat oil in a frying pan over medium heat. Add beaten eggs, season with salt and pepper, let cook for 1 minute and add spinach leaves. Continue cooking for 2 minutes or until the egg mixture is cooked through. Place on a plate and top with sliced avocado. Serve immediately.
Microwave Meal Recipes that include eggs as a main ingredient
This Omelet in a Mug is made with eggs, milk and cheese for a quick and easy breakfast to make in your microwave. It can be made quickly while you are getting ready to go out, or it can be reheated later in the day when you have more time.
Ingredients:
1/4 cup low fat milk
2 tablespoons grated cheddar cheese
salt and pepper to taste
topping of your choice (diced ham, sautéed vegetables)
Instructions:
In a microwavable mug, add milk and beat in the egg with a fork. Add salt and pepper to taste. Microwave for 1 minute on high power. Remove from microwave and stir in cheese. Microwave for another 30 seconds or until the egg has set. Top with your favorite ingredients, serve immediately.
Final Thoughts
Eggs are a nutritious and healthy food, but they can be intimidating to cook. This is why we have provided you with five different ways that eggs can be prepared in this article. Whether you want breakfast for the week or an easy dinner recipe, there’s something here for everyone!
References:
The Nutrition Source, Harvard School Of Public Health: https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
Everything You Need To Know About Eggs, Medical News Today: https://www.medicalnewstoday.com/articles/283659
Egg As Food, Wikipedia: https://en.wikipedia.org/wiki/Egg_as_food
