Try these egg recipes for weight loss

Do you have weight loss in mind? Start working on it with your diet. Yes, exercising is just as important, but so does what you eat. Fitness enthusiasts often recommend eating protein-rich foods because they are good for weight loss. Eggs are packed with protein and other nutrients, making them a superfood not to be ignored. It’s the protein in eggs that can help satisfy your hunger and improve satiety. This in turn can help reduce food intake later in the day, according to a 2020 National Library of Medicine. Eating eggs for breakfast is therefore a good idea. But you wonder how to go beyond the omelet and hard-boiled eggs? Today we are sharing some interesting egg recipes for weight loss that you must try.

Benefits of eggs for weight loss

Before moving on to healthy egg recipes for weight loss, let’s see how these high-protein foods help shed those extra pounds.

1. High in protein

Eggs are an excellent source of high quality protein known to increase feelings of fullness. This can help reduce overall calorie intake, says Sukanya Poojary, nutritionist at Cloudnine Group of Hospitals, Malleswaram, Bengaluru.

2. Low in calories

Eggs are relatively low in calories, making them an excellent choice for those looking to include low-calorie foods in their diet while still getting essential nutrients.

3. Nutrient density

Eggs are packed with essential nutrients, including B vitamins, minerals like selenium and phosphorus, and antioxidants (lutein and zeaxanthin). Getting a wide range of nutrients from whole foods like eggs can support overall health and wellbeing, which can positively impact your weight loss journey, the expert tells Health Shots.

4. Regulated Blood Sugar Levels

Including eggs in your meals can help stabilize blood sugar and reduce insulin spikes. This can help control hunger and cravings, making it easier to stick to a balanced diet, says Poojary.

5. Muscle preservation

When you begin a weight loss process, it is important to remember to make efforts to preserve lean muscle mass. The protein in eggs may help maintain muscle tissue while promoting fat loss, especially when combined with regular exercise.

Egg recipes for weight loss

It’s time to put on your chef outfit and start cooking. Here are the egg recipes for weight loss you must try:

1. Egg stuffed peppers

Ingredients:

• 2 peppers
• 2 eggs
• 2 handfuls of spinach
• Salt and pepper for seasoning

Method:

• Preheat the oven and take a baking sheet lined with aluminum foil or parchment paper so the peppers don’t stick while cooking.
• Cut the bell pepper in half, remove the seeds from the inside and discard them.
• Keep the peppers on the cooking.
• Heat a frying pan over medium heat and add the spinach which should be cooked until tender.
• Once the spinach is cooked, stuff it in the bell pepper.
• Crack an egg into each slice of pepper.
• Season with salt and pepper.
• Bake it in the middle of the preheated oven for about 20 minutes and then serve it.

2. Egg and lentil soup

Ingredients:

• 1 cup red lentils
• 4 to 5 cups of vegetable broth
• 2 eggs
• 1 onion, finely chopped
• 2 tomatoes, diced
• 3 to 4 garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder
• Salt and pepper to taste
• Chopped fresh parsley for garnish

Method:

• Take a large saucepan and heat some oil in it. Add the onion and sauté until it becomes translucent.
• Stir in grated garlic and ginger. Sauté another minute.
• Add the tomatoes, cumin powder, coriander powder, turmeric powder and red chili powder. Cook the tomatoes until they soften and the spices release their aroma.
• Add the red lentils to the container. Mix well to coat the lentils with the spices.
• Pour in the water or vegetable broth. Bring the mixture to a boil, then reduce the heat. Cover the pot and cook the lentils until soft and tender, about 20 to 25 minutes.
• When the lentils are cooking, prepare the eggs. You can either boil them separately or poach them directly into the soup. To poach, carefully crack an egg into the simmering soup, cover the pan and cook until the egg whites are set but the yolk is still slightly runny.
• Once the lentils are cooked, use a blender to partially blend the soup. This will create a creamy base while leaving some whole lentils for texture.
• Season the soup with salt and pepper.
• Serve the soup in bowls. Carefully place a poached egg on each bowl.
  Garnish with chopped parsley.

3. Keto Egg Salad

Ingredients:

• 3 hard-boiled eggs, peeled and chopped
• 1 tablespoon mayonnaise
• 1 teaspoon of mustard
• 2 tablespoons finely chopped celery
• 2 tablespoons finely chopped onion
• Salt and black pepper to taste.
• 1 tablespoon chopped fresh dill.

Method:

• In a bowl, combine the chopped hard-boiled eggs, mayonnaise, mustard, chopped celery and minced onion, then mix well.
• Add salt and black pepper to taste, add the dill and mix well.
• Serve the keto egg salad over lettuce leaves or on low carb bread.

4. Spinach and mushroom omelet

Ingredients:

• 2 whole eggs
• 1/4 cup sliced ​​mushrooms
• 1/2 cup fresh spinach leaves
• 2 tablespoons of onions
• Salt and pepper to taste
• Cooking oil

Method:

• In a nonstick skillet, sauté the sliced ​​mushrooms and diced onions until tender.
• Add the fresh spinach leaves and cook well.
• Take a bowl, break the eggs and season with pepper and salt.
• Take the pan, add a little oil and pour the beaten eggs into the pan.
• Cook the eggs over medium heat.
• Fold the omelet in half.
• Cook another minute or until cheese melts and omelette is cooked through.
• Slide the omelette onto a plate and serve with a salad or whole grain toast.

5. Whole Wheat Egg Rolls

Ingredients:

• 2 whole eggs
• 1 whole grain tortilla
• 1/4 cup sliced ​​mushrooms
• 1/4 cup diced zucchini
• 2 tablespoons diced onions
• 2 tablespoons diced tomatoes
• 1/4 cup baby spinach
• Salt and pepper to taste

Method:

• In a nonstick skillet, sauté the mushrooms, zucchini and onions until tender.
• Add the diced tomatoes and baby spinach to the skillet and cook until the spinach is cooked.
• In a bowl, beat the eggs, salt and pepper and pour over the cooked vegetables.
• Scramble the mixture until the eggs are completely cooked.
• Warm the whole grain tortilla and place the scrambled egg and vegetable mixture inside.
• Roll up the tortilla and enjoy a satisfying breakfast.

Healthy adults can safely eat dishes containing one or two eggs each day, depending on their cholesterol levels. But if you already have high cholesterol or other risk factors for heart disease, reduce that intake to 4-5 eggs per week.