Redefining Eggs

Eggs for protein

Eating eggs 2-3 times a week is a great way to enjoy lean healthy protein.

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Protein is made up of amino acids which are the building blocks of our bodies with hormones, skin, blood cells and muscles all relying on a regular supply of amino acids. Including lean proteins in each meal is a great way to keep you feeling fuller for longer helping to prevent that afternoon snacking usually on sugary or high fat foods.  Ideally as part of your lean protein intake the recommended amount of protein is 1-3 serves a day.

1 serve of protein is :

(100g raw) or 65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo

(100g raw) 80g cooked lean poultry such as chicken or turkey

(115g raw) 100g cooked fish fillet or one small 95g can of tuna or salmon in spring water or sardines

2 large (120g) eggs

1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt or sugar)

170g firm or silken tofu

30g (10 only almonds), sunflower or pumpkin seeds, natural peanut or almond butter or tahini or other nut or seed paste (no added salt sugar or fat)* (limit these to only once a day)

 Tips on choosing fresh eggs

When buying eggs, do your best to buy free range or organic, always check the carton making sure that all eggs are in tact.

Store the eggs in the fridge and to check if an egg is fresh, place it into a bowl of water, if it sinks its fresh, if it floats then it needs to be discarded, if it is in between, then eat within a couple of days.

When in doubt always crack an egg into another container before adding it into your other ingredients or into the pan.

 Bringing flavour into your egg dishes

Use fresh or dry herbs – fresh is better for flavouring eggs, best fresh herbs to use are chives, parsley, basil, dill, coriander.  Shallots, although not so much a herb, go great with eggs.

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Dry herbs you can use, cumin, coriander, paprika, oregano, thyme.

You can also add mustards and serve the eggs accompanied with a fresh or store bought tomato salsa – check the sugar and salt content and opt for the lower content.

For a richer egg mix instead of milk you can use, ¼ cup yoghurt, sour cream or cream.

Instead of Parmesan you can also use 100g of grated good quality cheddar, cottage cheese, quark, ricotta or feta.


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