Are you looking to lose extra calories while enjoying delicious, nutrient-packed meals? Need help finding the perfect balance between flavour and fitness-friendly options? This New Year, make healthy eating a resolution you can stick to with these eight wholesome egg recipes designed for weight loss! Eggs, a high protein source, vitamins, and healthy fats, are the perfect ingredients to keep you satiated and curb cravings without compromising taste.
Whether you like scrambled eggs, savoury omelettes, or vibrant salads, these recipes combine low-calorie, high-protein eggs with nutrient-rich ingredients like fresh vegetables and whole grains to help you kickstart your weight loss journey. However, not all egg recipes are created equal in terms of weight loss. It's essential to choose recipes low in calories, fat, and sodium while still providing a satisfying experience.
This blog explores eight egg recipes for weight loss to try this new year that are perfect for your weight loss plan, offering nutritious options for your new year breakfast, a hearty lunch, or a light and refreshing dinner. So, let’s begin!
Table Of Contents
1. How To Cook An Egg For Weight Loss? 8 Recipes
2. What Is The Best Way To Eat Eggs To Lose Weight?
3. What Is The 3-Day Egg Diet For Weight Loss?
4. The Final Say
5. FAQs
6. References
How To Cook An Egg For Weight Loss? 8 Recipes
Try these healthy egg recipes for weight loss to try this new year:
1. Scrambled Eggs With Kale In Miso Broth
This recipe combines high-protein scrambled eggs and nutrient-dense kale with a light miso broth, creating a filling yet low-calorie meal. Eggs provide essential amino acids and support muscle repair, while kale offers fibre, vitamins A, C, and K, promoting digestion and overall health. The miso broth adds a touch of probiotics, supporting gut health and enhancing metabolism.
Ingredients:
- Eggs - 3
- Kale (chopped) - 1 cup
- Miso paste - 1 tbsp
- Water - 2 cups
- Garlic (minced) - 1 clove
- Olive oil - 1 tsp
- Sesame seeds - 1 tsp
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Heat olive oil in a pan and sauté minced garlic until fragrant.
2. Add chopped kale and cook until wilted. Set aside.
3. In a bowl, whisk eggs with a pinch of salt and pepper. Scramble them lightly in the same pan.
4. In a pot, boil 2 cups of water and dissolve miso paste. Simmer for 2 minutes.
5. To serve, pour miso broth into a bowl, top with scrambled eggs and sautéed kale. Garnish with sesame seeds.
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2. Egg & Puy Lentil Salad With Tamari & Watercress
This salad combines the protein power of eggs and puy lentils with the antioxidants of watercress, making it a nutrient-dense and low-calorie option. Lentils are rich in fibre and iron, aiding digestion and energy, while tamari adds a savoury umami flavour without excess sodium.
Ingredients:
- Eggs (hard-boiled) - 2
- Puy lentils (cooked) - 1 cup
- Watercress - 1 cup
- Tamari sauce - 1 tbsp
- Olive oil - 1 tsp
- Lemon juice - 1 tsp
- Cherry tomatoes (halved) - ½ cup
Steps To Make This Egg Recipe For Weight Loss:
1. In a large bowl, mix cooked lentils, watercress, and cherry tomatoes.
2. Drizzle olive oil, tamari sauce, and lemon juice over the salad. Toss well.
3. Slice the hard-boiled eggs and place them on the salad.
4. Serve immediately, garnished with a sprinkle of black pepper.
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3. Poached Egg With Corn Salsa
This dish pairs protein-packed poached eggs with vibrant corn salsa for a satisfying, low-calorie meal. The eggs provide nutrients like choline and selenium, while the corn salsa adds fibre, vitamins B and C, and natural sweetness to keep cravings at bay.
Ingredients:
- Eggs - 2
- Corn kernels (cooked) - 1 cup
- Red onion (finely chopped) - ¼ cup
- Cherry tomatoes (diced) - ½ cup
- Cilantro (chopped) - 2 tbsp
- Lime juice - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Mix corn kernels, red onion, cherry tomatoes, cilantro, lime juice, salt, and pepper to prepare the salsa. Set aside.
2. Bring a pot of water to a simmer and add a splash of vinegar.
3. Crack an egg into a small bowl and gently slide it into the simmering water. Poach for 3 minutes.
4. Remove the egg with a slotted spoon and repeat with the second egg.
5. Serve poached eggs on a plate, topped with corn salsa.
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4. Mushroom & Basil Omelet With Smashed Tomato
This flavorful omelette combines protein-rich eggs with low-calorie mushrooms and fresh basil, supporting muscle repair and weight management. The smashed tomato adds lycopene, an antioxidant that promotes skin health and reduces inflammation.
Ingredients:
- Eggs - 3
- Mushrooms (sliced) - ½ cup
- Fresh basil leaves - 5-6
- Tomato (large) - 1
- Olive oil - 1 tsp
- Garlic (minced) - 1 clove
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Heat olive oil in a pan and sauté garlic until golden. Add mushrooms and cook until tender. Set aside.
2. In a bowl, whisk eggs with salt and pepper. Pour into the same pan and cook over medium heat.
3. Place cooked mushrooms and fresh basil on one side of the omelette. Fold and cook for another minute.
4. Mash the tomato in a small pan with a fork and cook until soft. Season with salt and pepper.
Serve the omelette with smashed tomato on the side.
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5. Egg White Tortilla Wrap
This recipe is low in calories and rich in protein due to egg whites supporting muscle repair and satiety. The tortilla provides a source of healthy carbohydrates for sustained energy, while vegetables like spinach and bell peppers add fibre, vitamins, and antioxidants, promoting digestion and reducing hunger cravings.
Ingredients:
- Egg whites - 4
- Whole wheat tortilla - 1
- Spinach (chopped) - ½ cup
- Bell peppers (diced) - ¼ cup
- Olive oil - 1 tsp
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Heat olive oil in a pan and sauté spinach and bell peppers until soft. Set aside.
2. Whisk egg whites with salt and pepper, then pour into the pan. Cook on medium heat until set.
3. Place the cooked egg whites and sautéed vegetables on the tortilla.
4. Roll the tortilla tightly into a wrap and slice in half for serving.
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6. Baked Eggs With Broccoli, Ricotta & Tomatoes
This dish offers a balanced protein, fibre, and low-fat dairy mix. Eggs and ricotta provide protein to keep you full, while broccoli and tomatoes supply fibre, vitamin C, and antioxidants. Baking minimises the use of oils, making it a low-calorie meal.
Ingredients:
- Eggs - 3
- Broccoli (chopped) - 1 cup
- Ricotta cheese - ¼ cup
- Cherry tomatoes (halved) - ½ cup
- Olive oil - 1 tsp
- Garlic (minced) - 1 clove
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil.
2. In a pan, sauté minced garlic and chopped broccoli for 3-4 minutes.
3. Transfer the broccoli to the baking dish. Add cherry tomatoes and small dollops of ricotta cheese.
4. Crack eggs on top and season with salt and pepper.
5. Bake for 12-15 minutes or until eggs are set. Serve warm.
7. Boiled Eggs With Quinoa & Greens
This high-protein, fiber-rich dish combines boiled eggs with quinoa and leafy greens. Eggs provide essential amino acids, while quinoa offers complete plant-based protein and complex carbohydrates. Greens like kale or spinach add vitamins A, C, and K, boosting digestion and reducing bloating.
Ingredients:
- Boiled eggs - 2
- Quinoa (cooked) - 1 cup
- Spinach or kale (chopped) - 1 cup
- Olive oil - 1 tsp
- Lemon juice - 1 tsp
- Salt and pepper - to taste
Steps To Make This Egg Recipe For Weight Loss:
1. Cook quinoa according to package instructions and let it cool.
2. Heat olive oil in a pan and sauté spinach or kale until wilted.
3. Combine quinoa and greens in a bowl. Drizzle with lemon juice, and season with salt and pepper.
4. Slice boiled eggs and place them on top of the quinoa mixture. Serve immediately.
8. Vegetarian Satay Rice With Scrambled Eggs
This dish combines scrambled eggs with nutrient-dense brown rice, creating a filling meal rich in protein, fibre, and healthy fats. The satay sauce adds flavour without excess calories, while the rice provides sustained energy, and the vegetables add essential vitamins and minerals.
Ingredients:
- Eggs - 2
- Brown rice (cooked) - 1 cup
- Peanut butter (natural) - 1 tbsp
- Soy sauce (low sodium) - 1 tbsp
- Garlic (minced) - 1 clove
- Carrots (grated) - ¼ cup
- Zucchini (diced) - ¼ cup
- Olive oil - 1 tsp
Steps To Make This Egg Recipe For Weight Loss:
1. Prepare satay sauce by mixing peanut butter, soy sauce, and 1 tbsp of warm water. Set aside.
2. Heat olive oil in a pan and sauté garlic, carrots, and zucchini until tender.
3. Add cooked brown rice to the pan and stir well. Pour in the satay sauce and mix to coat evenly.
4. In a separate pan, scramble the eggs and season with a pinch of salt and pepper.
5. Serve the rice topped with scrambled eggs for a hearty, nutritious meal.
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What Is The Best Way To Eat Eggs To Lose Weight?
The best way to eat eggs for weight loss is to prepare them in a way low in calories and fat. Here are some tips:
- Choose low-calorie cooking methods: Boil, poach, or scramble your eggs with a small non-stick cooking spray. Avoid frying or adding butter or oil.
- Add vegetables: Include plenty of non-starchy vegetables like spinach, mushrooms, or tomatoes to your egg dishes. This will add volume and nutrients to your meal without adding many calories.
- Limit unhealthy toppings: Avoid adding high-calorie cheese, bacon, or sausage.
- Make eggs a part of a balanced diet: Eggs are a great source of protein, but they must be part of a balanced meal that includes fresh fruits, vegetables, and whole grains.
What Is The 3-Day Egg Diet For Weight Loss?
The 3-Day Egg Diet, also known as the Egg Fast, is a restrictive diet plan designed to promote rapid weight loss. It involves consuming primarily eggs, butter, and cheese for three days. The diet aims to induce ketosis, a metabolic state where the body burns fat for fuel instead of glucose. The body is forced to break down fat for energy by severely restricting carbohydrates.
Sample 3-Day Egg Diet Meal Plan
Day | Breakfast | Lunch | Dinner |
Day 1 | Two boiled eggs with spinach sautéed in olive oil | Grilled chicken breast, two boiled eggs, and a green salad with lemon dressing | Two scrambled eggs with steamed broccoli and one avocado slice |
Day 2 | Three boiled eggs with a slice of grapefruit | Tuna salad with two boiled eggs, lettuce, and olive oil | Two poached eggs with zucchini noodles and a handful of cherry tomatoes |
Day 3 | Two fried eggs with sautéed mushrooms and spinach | Two boiled eggs, grilled salmon, and steamed asparagus | Two scrambled eggs with cauliflower rice and avocado |
Consider these key rules while following this Ketogenic diet for maximum benefits:
- Eat at least six whole eggs per day.
- Consume one tablespoon of fat (butter or healthy oil) with each egg.
- Include up to 1 ounce of cheese per egg.
- Stop eating three hours before bedtime.
- Drink plenty of water and other zero-calorie beverages.
- Increase intake of electrolytes (sodium, potassium, magnesium) to counteract losses during ketosis.
- Consider intermittent fasting or time-restricted feeding for potential benefits.
Note: People with cholesterol concerns, egg allergies, or underlying health conditions should avoid the 3-day egg diet or consult before attempting it.
The Final Say
Ultimately, these healthy egg recipes to try this new year are a delicious and effective way to support your weight loss journey. Remember to prioritize whole foods, limit processed ingredients, and stay hydrated throughout the day. Combining these healthy eating habits with regular physical activity, you can create a sustainable weight loss plan for your fitness goals.
FAQs
1. What are some healthy egg recipes for weight loss with low sodium?
Healthy egg recipes for weight loss with low-sodium focus on minimising added salt while maximising protein and fibre.
- Scrambled eggs with vegetables like spinach and mushrooms, seasoned with herbs like oregano and paprika, are a great option.
- Egg white omelettes with chopped tomatoes and onions, seasoned with black pepper, are another light and flavorful choice.
- Poached eggs on whole-grain toast with avocado slices provide a satisfying, low-sodium breakfast.
- Hard-boiled eggs can be enjoyed as a quick snack or added to salads for extra protein.
2. What is the best time to eat eggs for weight loss?
The best time to eat eggs for weight loss is typically breakfast. Eggs are a rich source of protein, which helps you feel full and satisfied for longer, reducing the likelihood of snacking between meals. This can create a calorie deficit, which is essential for weight loss.
3. What are the best egg breakfast recipes for weight loss?
Egg breakfast recipes for weight loss should be both nutritious and satisfying. Egg white omelettes with spinach and feta cheese offer a good balance of protein and fibre. Scrambled eggs with avocado and tomatoes provide healthy fats and antioxidants. Poached eggs on whole-wheat toast with spinach offer a well-rounded meal with protein, fibre, and healthy fats.
4. How many eggs can I eat a day to lose weight?
The number of eggs you can eat daily for weight loss depends on your dietary needs and calorie goals. Most health experts recommend consuming no more than 2-3 eggs daily as part of a balanced diet. However, consider your calorie intake and macronutrients when determining the appropriate eggs for your weight loss journey.
References
- https://www.bbcgoodfood.com/recipes/collection/healthy-egg-recipes
- https://www.usatoday.com/story/life/food-dining/2024/01/07/healthiest-way-to-eat-eggs/72000310007/#:~:text=If%20you%20have%20weight%20loss,to%20crisp%20up%20the%20egg.
- https://www.medicalnewstoday.com/articles/323251#:~:text=Eggs%20are%20a%20low%2Dcalorie,and%20increase%20feelings%20of%20fullness.
- https://www.pushdoctor.co.uk/nutrition-advice/are-eggs-good-for-you#:~:text=It's%20important%20to%20note%20that,weight%2Dloss%20in%20overweight%20individuals.
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