Eggs are packed with protein and waaaay more versatile than you think.
They’re low in calories, and also low in cost whilst proving a complete soure of protein with all the essential amino acids a growing bodybuilder needs.
Here are 5 of our top ways to add eggs to your day for maximum protein - so we can get maximum gains!
This might sounds weird, but hear us out. Add raw egg white into your smoothie and blend!
Egg whites are often shaken into cocktails to give a soft foam effect on the top, and they’ll do the same to your smoothies whilst adding a serious protein boost.
Smoothies can often be high in carbs from all that delicious fruit, so adding egg whites will help you to balance out the macros. A typical egg white contains 4g of protein and just 16 calories!
Raw egg whites won’t add any flavour to your smoothie, so you probably won’t even notice they are there.
But be warned: only use pasteurized raw eggs in your smoothies, or you’ll run the risk of salmonella.
The easiest way to do this is to buy egg whites in a carton, but you can use regular eggs if you’re a pro at separating the eggs from the whites!
Oatmeal is a popular breakfast choice because it’s filling, satisfying, and you can avoid boredom by switching up the toppings.
Adding an egg to your oatmeal will make it thicker, smoother and almost custard-y! We’d recommend you whisk your egg first before adding it to the oat mixture to give the smoothest texture.
You’ll want to cook your oatmeal on the stove, and add in your egg at the end once almost all the liquid has been absorbed. Once you add the egg, stir the mixture vigorously to ensure that the egg is evenly distributed throughout the oatmeal.
Take note that this will only work with cooked oatmeal, not overnight oats.
If hunger hits you between meals, boiled eggs are an easy on the go snack.
Boiled eggs can last up to 7 days in the refrigerator, so if you’re a meal prepper you can definitely batch cook them and store.
Depending on how fiercely you boil them, it can take anywhere from 3-7 minutes to make soft boiled eggs, and and 6-10 minute for a hard boiled egg.
They’re nutritious and filling as a snack - we like our with a sprinkle of salt and pepper, and a dash of hot sauce!
You can also chop them up and put them into salads or rice for added protein.
If you sip on bone broth daily, or just like to enjoy soup as a warming starter, you need to make egg drop soup.
Start by making a slurry with some cornstarch to help thicken your soup.
Add any flavours you’d like to your broth, and then bring it to a boil over a medium heat before adding the cornstarch slurry.
Lastly, pour in your beaten eggs and stir them into soup.
Tortilla wraps are tasty and convenient, but they add lots of carbs and not much protein to your meal.
An easy swap is to make egg wraps, which are essentially a very thin omelette.
To make one, beat together 2 eggs with 15ml of water. Season the mixture with salt and pepper, plus any extra seasonings of your choice.
Spray a non stick skillet with cooking spray, and then pour in your eggs. You might need to move the pan around a little to get a thin, even layer.
Once the egg is set, remove from the pan and allow to cool for a few minutes before assembling your wrap!
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