Hey there!


Who knows me, also knows that I just love EGGS! I like to eat them daily. I just love the fact that you can make so many different kinds of meals with eggs. I’ll share some of my favourite meal ideas, where I use eggs as a main ingredient. They’re all healthy dishes and what I love about these meals is also the fact that it really doesn’t matter whether you eat them for breakfast, lunch or dinner.

But first things first – why should you eat eggs after all?

Melissa Mänd Healthy Lifestyle Food

✔ One large egg contains 77 calories, 6 grams of protein and 5 grams of fat. It’s low in calories, but still keeps you full, because of the protein and fat combination.
✔ Since it keeps you full longer, it helps to lose weight!
✔ They contain such good nutrients like Vitamin B12, Vitamin B2, Vitamin A, Vitamin B5, Vitamin D, Vitamin K, Selenium + other vitamins and minerals.
✔ Almost all the nutrients are in the yolk. Egg whites are mainly protein.
✔ Eggs contain a lot of cholesterol, but it doesn’t affect your health badly. Some studies have even shown that they may help to protect your heart.
✔ They contain choline, which helps with liver function and brain development.
✔ The large amount of protein in eggs can help with your muscle recovery after training.
✔ Egg yolks can be good for your eyes and reduce the risks of eye diseases.
✔ You can boil them, fry them and use them for baking. You can use eggs in so many countless dishes. It’s just the most versatile ingredient ever!

Melissa Mänd Healthy Lifestyle Food

Now let’s get to my top 5 favourite meals, that contain eggs 🥚

Omelette

My favourite kind of omelette is made of 2 eggs, different kind of vegetables and some kind of meat product. I usually fry some vegetables (for example zucchini, onions, paprika, garlic, carrot pieces, cauliflower), mushrooms and some kind of ham (I prefer turkey or chicken ham). Then I whisk 2 eggs in a bowl and add them on the pan to the veggies and ham. I fry the omelette on both sides under the lid to make it extra thick and fluffy. Sometimes I also add some spinach or rucola on top. I like to eat omelette as a breakfast or dinner.

I know many people may find it weird to eat omelette for dinner. But, why the hell not? If it’s your favourite meal, then who says you can’t have it any time of the day. I think breakfast choices are always the best kind and why not make them for dinner too!

Melissa Mänd Healthy Lifestyle Food

Egg-avocado mash

This mash is super delicious spread on a bread or corn cake. I usually boil 2 eggs and mash them with fork. Then I mash 1 smaller avocado and mix it with the eggs. I also usually add some cottage cheese or sour cream to the mix. I season it with lemon pepper and a bit of salt. Then I serve the mash on a bread. I also like to add some cucumber, lettuce or cherry tomatoes on top! This is extremely nutritious and fulfilling. I recommend it especially as a breakfast.

2 eggs and 1 avocado mixed with cottage cheese is more than enough for two people! It can be spread on 4 bread slices or about 6 corn cakes. You should really find ready-to-eat avocados, because they are easy to mash.

Melissa Mänd Healthy Lifestyle Food
Mash served on corn cakes & black bread

Eggs & ham (or bacon)

Easy, fast and delicious meal. I fry two eggs on one side, meanwhile also frying some ham or bacon (if I crave it). I serve the eggs & bacon with some fresh salad (usually cucumber, tomatoes & some greens, like lettuce or rucola) or with some cottage cheese.

Melissa Mänd Healthy Lifestyle Food

Banana pancakes

These are the easiest and most delicious pancakes ever! I mash 1 larger banana, mix it with two eggs and always add some cinnamon. I fry the pancakes with coconut oil and serve them with some frozen berries, peanut butter, low-calorie sauce, seeds, yoghurt or some other fruits (usually apple, pear or tangerine).

Pancakes made with 1 large banana and two eggs are enough for two. If I use yoghurt or quark cream for serving, it’s always sugar free. You can sweeten it with stevia, little bit of honey or just use berries/fruits.

Banana pancakes served with tangerine, yoghurt & seeds

Egg-bread

I cut out the middle of the bread and put it on the pan. Then I add one egg into the hole of the bread and fry it on both sides. Meanwhile, I also usually add some onions, paprika or mushrooms to the pan. I serve the egg-bread also with some green salad. If I feel like it, I add some ham or a bit of cheese on top of the egg-bread. Also, it’s super easy to make and it tastes incredibly. You can do it basically with any kind of bread, but I think black bread is the best choice for that!

Melissa Mänd Healthy Lifestyle Food
Egg-bread, fried ham, fried egg & salad

I hope you got some ideas on how to prepare your eggs. There are definitely some other cool options as well, but I chose to share these ideas, what are always in my weekly menu. Eggs are just…good you know. And I wanted to share my love for them with you. 🥚 Read also my healthy grocery shopping post to see, which ingredients I usually buy to make all my meals.

Would you also like to see a special recipe post with some of my meals? Do you also have a secret crush for eggs? What’s your favourite egg meal? I would love to hear about it in the comments!

Sincerely,
Melissa 🖤

Some references:
American Heart Association: https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not
Healthline: https://www.healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet
Fitlap: https://www.fitlap.ee/blogi/kasutaja/heikkimg/5-pohjust-miks-suua-muna/

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