Egg diet and nutrition was not really something that was said in one breath a few decades ago. Eggs were considered to be full of bad cholesterol and were deemed to be a poor food choice by many.


It was a well-guarded secret that Lady Thatcher was eating 28 eggs per week as part of a diet designed to help her look trimmer and fitter once she was elected into office as Prime Minister of England.

Rumor has it that she was unhappy with the way she looked so resorted to a diet that was suggested by the Mayo Clinic. To me it sounds an awful lot like the infamous Atkins low fat, low carb, high protein weight loss diet, but I could be wrong.

Ultimately the scheme worked as her personal notes(just recently released) claim that the diet helped her lose 20 pounds in two weeks in 1979 when she was running for office. So perhaps it works very well for those who want to lose weight in a hurry.

This is a glance at her typical day of dieting while on this diet.

For breakfast she would have an egg or two, grapefruit and black coffee or tea. There were more eggs for lunch, with tomato or spinach, and steak or salad for dinner.


At first blush this diet might not look so bad, but for people who love their carbohydrates–like myself–they would soon be missing the toast in the morning with those eggs and that baked potato with the steak.

Egg diet and nutrition -six eggs in a carton

Brown Eggs

Of course these are carbo-bombs not allowed on the Mayo Clinic (a.k.a. Atkins)Diet.

So my advice to you would be to learn all you can about this diet before going on it yourself. If you do have weight to lose and want to do it fairly quickly than this might be the perfect way to go.

However, if you are an athlete or perhaps want to become a runner or a triathlete, keep in mind that cutting out carbohydrates will result in a loss of energy. Training or working out will be more challenging while on this eating plan.

There is no getting away from the fact that quality complex carbohydrates like brown rice, pasta, whole wheat breads, and potatoes and yams are key foods that provide us with fuel to perform well physically.

Without them, or at least some type of carbohydrates in your body, you will notice a significant loss in energy.

So that being said, one can always try the egg diet formula for a month or so and take it very easy on the training and make that month a time for losing weight.

Once the weight is lost, there is sure to be a diet compromise that allows you to eat carbohydrates while at the same time, not gaining back the weight you lost.

Keep in mind that once you start training on a regular basis when you’ve lost the weight, the training itself will help burn calories and prevent the lost weight from coming back.

Regardless, I have come to believe that a well planned out egg diet regimen will help you reduce weight and I truly believe it’s worth giving it a try.

One thing is for sure, eggs are no longer getting the bad rap they have dealt with for decades. They are no longer a food to avoid, but rather one to include as a regular part of a healthy, well-balanced diet.

Here are some ways you can prepare your eggs regardless if you are on an egg diet or not.


The favorite egg dish for many people is the boiled egg. If your main object is to use an egg diet plan to lose weight, than boiled eggs are a great choice as you avoid having to use the oil or other fat that is usually needed to fry, scramble, or make an omelet with eggs.

Boiling an egg is not as simple as it seems. Most people really struggle to get it right. The problem is, if you are boiling a 3-minute egg, when do the eggs go in the water?

For example: If you bring the water to a boil and then carefully drop the eggs in the water, the results are much different than if you put the eggs in the water when you first set the pot on the stove and turn the heat on.

Egg diet and nutrition

Boiling brown eggs

How can it be a three-minute egg if the egg is actually beginning to cook before the water begins to boil and you start the timing? Realistically, it is going to be cooking for a lot longer than 3 minutes.

The best thing to do is put the eggs in the water right away and start timing the cooking as soon as the boiling begins and see how they turn out after 3 minutes, or 4 minutes, or 5 minutes.

Personally, I like them to boil for five minutes after putting them in the water right away and not waiting for the water to boil.

Almost without fail the eggs turn out just the way I like them. Of course it’s important to allow for the size of the egg. I use extra large eggs all the time. To get the same results with a small egg might just take a 4 minute boil.


This recipe should be good for 8 average servings


* 1 pound of pork sausage * 6 eggs * 2 cups milk(skim will work fine) * 1 teaspoon salt to taste * 1 teaspoon ground mustard * 6 slices white bread, cut into 1/2-inch cubes * 1 cup shredded Cheddar cheese


(1) Brown and crumble the sausage in a skillet and then drain and put it aside. If you are sticking to the egg diet and nutrition plan, then be extra sure that the sausage is well drained.

Use a fairly big bowl to beat the eggs well before adding the milk, mustard, and salt. Once that part is done, stir the bread, sausage, and cheese into the mix.

Pour the mixture into a greased 11-in. x 7-in. x 2-in. baking dish.

Egg diet and nutrition

sausage and egg casserole

Cover the dish and refrigerate. 8 hours will do, but overnight is even better. This is a great dish to give you a head-start in the morning if you are expecting breakfast guests.

Remove your casserole dish from the refrigerator about 30 minutes before putting it in the oven and baking uncovered at 350 degrees F for 40 minutes. To test if it is done after the 40 minutes are up, insert a knife near the center and if it comes out clean, your casserole is ready.

If you feel you need a little more cooking time, no more than 4-5 extra should be needed as you do not want to over-cook this dish.

It’s a real crowd pleaser and you are sure to convert your breakfast guests into egg diet and nutrition believers.



* 4 egg yolks(large eggs) * 3 1/2 tablespoons lemon juice * ground white pepper to taste * 1/8 teaspoon Worcestershire sauce * 1 tablespoon water * 1 cup of melted butter * 1/4 teaspoon salt * 8 large eggs * 1 teaspoon of white vinegar * 8 strips of bacon * 4 English muffins that have been cut in half * 2 tablespoons of soft butter


(1)First of all, to make the Hollandiase sauce use a double-broiler. Put enough water in the bottom pot so that it is just below the top pot. Do not let the water touch the bottom of the pot that’s on top.

Ideally, you want the water to come to a gentle simmer and not a rapid boil.

Egg diet and nutrition -eggs benedict

Eggs Benedict

Once you have the water simmering nicely, whisk the egg yolks, lemon juice, white pepper, Worcestershire sauce, and tablespoon or water together.

(2)While you are constantly whisking the yolks,add in the melted butter 2 tablespoons at a time. Should the sauce appear to be getting too thick, it’s okay to add a teaspoon or two of hot water in order to keep the sauce at the perfect consistency.

Keep whisking the butter in until it is all in the mixture, then whisk in the salt and remove the pot from the heat. until all butter is incorporated. Whisk in salt, then remove from heat. It’s best to keep the pan covered in order to keep the sauce warm. (3)Once the sauce is done, put your oven on the broiler setting.

Fill a large sauce-pan with 3-4 inches of water bring it to a boil and then reduce to a simmer and add the vinegar. Carefully crack the eggs into the simmering water in order to keep the yolks intact.

3-4 minutes should give you the desired results(yolks should still be soft in center, but not runny). Remove the eggs from the water with a slotted spoon and put them on a warm plate

(4)Once you have the eggs simmering it’s the prefect time to brown the bacon. The ideal heat for the bacon is medium-high. The best way to toast the English muffins is on a baking sheet under the heat of the broiler.

Remember to monitor the muffins closely to ensure they do not burn.

(5)Top your toasted muffins with softened butter you should have ready, and put a slice of bacon on each muffin. Once that is done, carefully put one poached egg on each muffin. Ideally you should place 2 muffins on each plate and then slowly drizzle your egg diet and nutrition treat with hollandaise sauce.

As a finishing touch, top your creations with fresh chopped chives chopped chives and serve as soon as possible.

Of all the egg dishes, this is probably one that is enjoyed only on occasion as there is quite a lot of calories in it. If your focus is on your egg diet and nutrition plan it’s best to stick with egg dishes that do not involve the use of too many fats, as is the case with Eggs Benedict.


Original Recipe Yield 2 servings


* 1/2 cup chopped sweet onion * 2 teaspoons olive oil * 1 cup egg substitute * 1/2 cup diced fully cooked lean ham * 1/4 teaspoon seasoned salt * 1/8 teaspoon pepper * 1/8 teaspoon paprika * 3 tablespoons reduced-fat cream cheese, cubed

Egg diet and nutrition -cream cheese omlette

Cheese and Ham omelette


1. In a 10-in. nonstick skillet, saute onion in oil until tender. Reduce heat to medium; add egg substitute. As eggs set, lift edges, letting uncooked portion flow underneath.

When the eggs are set, sprinkle ham and seasonings over one side. Top with cream cheese cubes. Fold omelet over filling. Cover and let stand for 1-2 minutes or until cream cheese is melted.



* Nutritional Analysis: One serving equals 215 calories, 10 g fat (4 g saturated fat), 23 mg cholesterol, 905 mg sodium, 7 g carbohydrate, 1 g fiber, 22 g protein. Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fat-free milk.

This is another great choice as far as egg diet and nutrition are concerned and is a very low-fat


Original Recipe Yield 4 servings or for two if you and a breakfast guest have big appetites.


* 8 eggs * 1 (5 ounce) can evaporated milk * 2 tablespoons butter * salt and pepper to taste


Egg diet and nutrition  -scrambled eggs

Scrambled Eggs

There most likely is not a simpler egg dish to make as part of your egg diet and nutrition plan.

Use a fairly large bowl and mix the eggs and milk until they are well combined. Heat the butter in a skillet until it’s hot and then add in the egg mixture.

Cook and stir over medium-low heat until eggs are completely set. Season with salt and pepper. Be careful not to over-cook as there is a very fine line between rubbery eggs and perfect scrambled, light, fluffy eggs.

This is indeed the easiest breakfast to make with your egg diet and nutrition plan.


The advent of egg substitutes was mainly to provide a means to replace the evil egg in recipes. At least until recent years when eggs are being given a break…so to speak.

It would be no surprise at all if the sale of egg substitutes begin to decline as the sale of eggs themselves begin to increase.

So what does all this mean if your are a triathlete? It means that you can be quite comfortable including eggs in your training diet. If you are a vegetarian than adding egg nutrition is a great way to boost your protein intake.

If you are concerned about the fat calories in the egg yolk, you can always have one whole egg and several egg whites for breakfast. Those three eggs will provide almost 20 grams of protein to your daily diet.

Once I began to eat eggs again, I leaned towards poached and boiled eggs as opposed to fried eggs as I was trying to stay as lean as possible.

There is a tendency to confuse fat calories with bad cholesterol when actually they are two different topics for discussion.

Most people are aware of the protein value of the egg whites. However few people realize that the egg yolk has over a dozen valuable nutrients that are good for over-all health.

Iron, zinc, magnesium, vitamin B, vitamin D, and vitamin E are just a few of those beneficial nutrients that are found in the average egg.

In the years of my Ironman career when I was trying to race as fast as possible I was pretty well ready to make any sacrifices as far as diet was concerned if it meant I would perform at my best.

I would go entire years without so much as a cup of coffee, chocolate of any kind, or eggs. Needless to say, my egg nutrition was lacking.

Once I realized that eggs diet and nutrition pretty much went hand in hand, I began to add eggs to my diet on a regular basis.


Why Jamie Oliver says eggs are healthy.

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