If someone told you that for the next month, you could only eat three foods, the first thing on your list -- besides brown rice for whole grain carbs and kiwi fruit for higher-than-oranges doses of Vitamin C -- should be eggs.
Yes, eggs. Not just the whites but the whole yolk-filled shebang. For a lean Badass, you need lean protein. Even better is when that protein doesn't break the bank, right? Well, eggs fit the bill.
At about $3 for most organic or cage-free dozens, eggs are as close to a perfect food as you can get. According to the Egg Nutrition Center, eggs are second only to mother's milk for human nutrition. Wow.
- One large egg has roughly 75 calories, 5 grams of fat and 6 grams of protein. A solo egg white has less than 20 calories of pure protein (4 grams) sans the fat.
- One egg contains omega-3 fatty acids and all of the essential amino acids your Badass needs to run strong. A whole egg boasts 13 essential vitamins and minerals, including Vitamins B12, A, D, and E.
(Fun fact: Eggs are one of the few foods out there that contain Vitamin D naturally.)
- They'll also keep you from going hungry. Several studies have shown that people who eat eggs for breakfast end up consuming fewer calories throughout the day, thanks to all of that slow-digesting lean protein.
All of this makes whole eggs worth eating regularly, in spite of the high cholesterol hype that has surrounded them. Yes, if you eat 12 whole eggs a day you'll probably have some health 'issues.' But studies have shown that eating a couple a day will not spike your cholesterol.
So how can you make your daily eating more egg-citing? A few ideas:
1. Hardboil ahead: Every Sunday, I hardboil 10 to 12 eggs. That way, I have them throughout the week for easy, portable protein consumption.They're ideal for mid-morning, with fruit or string cheese, or as a mid-afternoon tideover that doesn't break the calorie bank.
2. Scramble your dinner: Badass CEO Confession -- I love breakfast for dinner. Specifically, scrambled eggs with spinach, tomatoes and feta cheese served with a side of turkey sausage and whole wheat toast. Not only is it nutritious, it is a very easy meal to whip together in a pinch. Try it!
3. Skip the sandwich: Make a low-fat quiche or frittata for lunch instead. It's more interesting than turkey on whole wheat, and you can make a quiche Sunday and eat it with a side salad for the next few days. Discover the French gourmand within!
Coming tomorrow: The Badass CEO makes an executive decision....