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Preheat oven to 350°F. Coat a 12-muffin tin with nonstick cooking spray. Beat six eggs and six egg whites (or 12 eggs) together in a bowl. Add in ½ cup of reduced-fat shredded cheese and at least 2 cups of chopped raw vegetables (peppers, mushrooms, kale, etc.). Add salt and pepper. Pour egg mixture evenly into muffin cups. Bake for 20–25 minutes or until knife inserted into center comes out clean. Pair 2 or 3 with a piece of fruit or English muffin.
Crack egg onto a hot greased pan, then lower to medium heat. Cook over-easy style until the whites are firm and cooked through. Yolk should thicken but not harden. Flip egg and cook to desired doneness. Toast 1 slice high-protein, high-fiber, whole-grain bread. Top bread with 1/4 mashed avocado, tomato slices, and crushed red pepper flakes. Top with cooked egg.
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Pour 1 packet plain rolled oats (or ½ cup oats) and 1 cracked egg into a microwave-safe bowl or mug. Add water per package instructions and mix well. Microwave for about 90 seconds. Top with ½ cup fruit.
Boil 3 inches of water in pan. Break egg into cup and slowly pour into water. Lower heat but keep simmering. Cook egg without stirring until white is set. Lift egg with slotted spoon and place on top of raw greens and ½ cup cooked ancient grain of choice. Add any raw vegetables and top with red pepper flakes, salt, pepper, squeeze of lemon, and 1 tbsp extra-virgin olive oil.
SEE ALSO: 4 More Reasons to Load Up on Eggs
Spray the inside of a microwave-safe coffee mug with cooking spray. Crack two eggs into mug and mix well. Add in about 1/4 cup diced peppers or tomatoes. Microwave for 45 seconds, stir, then microwave for another 30–45 seconds. Let rest for 30 seconds. Enjoy eggs in the mug. (Optional: may add in or top with shredded cheese.)
CHEW ON THIS: One egg has 6 grams of protein, is gluten-free, has zero carbs, zero sugar, and costs on average only 17 cents.
ABOUT THE COOK: Jenna Werner is a registered dietitian nutritionist. Instagram: @happyslimhealthy