Protein Packed Breakfast

We all know breakfast is the most important meal of the day.  It’s important to get your metabolism going, fuels you through your morning activities, and prevents you from feeling starving at lunchtime.   The key for satiety is fiber, protein & a little fat.   I find many people do not include protein with breakfast, leaving them hungry shortly there after.

Easy breakfast proteins may include: milk, yogurt, eggs, and nuts or nut butter.

I love to rotate my breakfast options because I tend to get tired of the same breakfast day after day.  Even though I usually end up with a yogurt, cereal & fruit combination many days of the week.

Today I was in the mood for something else.  An egg white omelet did not sound appealing, but egg salad did!

Egg SaladRecipe:

  • 3 eggs
  • 1 TB low fat mayonnaise or miracle whip
  • whole wheat english muffin


  1. Place 3 eggs in a small saucepan, add water one inch above eggs
  2. Place on stove top, wait for water to boil
  3. Once water is boiling, lower temperature and simmer eggs 10-12 minutes
  4. Remove shells from all 3 eggs
  5. Chop all 3 eggs, removing 2 yolks
  6. Combine the eggs plus miracle whip or lowfat mayo
  7. Serve on toasted whole wheat english muffin

Nutrition Information (including 1 large egg, 2 large egg whites, 1 TB light miracle whip, and a whole wheat Rudi’s english muffin)

263 calories, 9 grams fat, 2 grams saturated fat, 26 grams carbohydrate, 3 grams fiber, 19 grams protein

To Round out the meal: Add fruit like I did!

Nutrition Tidbit: Eggs

  • Eggs are a very nutritious, complete source of protein (and inexpensive!).
  • One whole large egg contains: 72 calories, 5 grams fat, 1.55 gram saturated fat, 212 mg cholesterol, <1 gram carbohydrate,  6 grams protein, 10% DV vitamin B12, 14% DV riboflavin, 10% DV phosphorus, 22% DV choline, and smaller quantities of other nutrients.
  • The American Heart Association recommends those with heart disease to limit egg yolk consumption to 2 per week due to the high levels of cholesterol.  People without heart disease may include more yolks in their diet but should still be mindful of total consumption.  Research has shown saturated fat is a bigger culprit for raising blood cholesterol levels than cholesterol itself.  But the recommended Daily Value for cholesterol is 300 mg.
  • Choline is an essential nutrient and a vitamin-like substance needed for cells to function properly.  Specifically important for liver, brain & nerve function, memory and for transporting nutrients in the body.  Choline also reduces homocysteine levels, high levels of homocysteine in the blood may increase the risk for heart disease.    Recent research is finding that many people may not be getting enough choline in their diets.
  • Recent research has found choline to be associated with many positive outcomes for moms & their babies including: reduced risks of birth defects, improved memory & maintaining mom’s choline supply.
  • Choline is found in the egg yolk (not the white)
  • The Adequate Intake (AI) levels for choline are:
  • Women 425 milligrams
  • Pregnant women 450 milligrams
  • Breastfeeding women 550 milligrams
  • Men 550 milligrams

So go ahead and eat the yolk.   Try doing what I did – use only one yolk and add extra whites so that you get the health benefits of the yolk along with extra protein from additional whites.


4 Responses

  1. Mmm, you just made me crave eggs. Weird – that very rarely happens 🙂

  2. Fabulous! Protein in the morning always keeps me fuller longer! This looks mighty tasty. Hope you’re having a good one so far.

  3. […] Egg Salad on a whole grain english muffin with a piece of fruit […]

  4. […] a great food, and they have been a big go to protein for me during my pregnancy.  I wrote about eggs once before and why they are so great for you.  But if you’re pregnant, say goodbye to runny […]

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