The chicken just might be the weightlifter’s best friend. Not only do these feathered dinosaurs produce wings and breasts and legs that have a higher protein concentration than nearly any other type of meat, but they also produce white ovals jam-packed with pure nutrition. Eggs should be a cornerstone of your protein-rich diet. Here’s how to make them for any scenario.
5 Ways to Make Your Eggs for the Perfect Protein-Rich Diet
1) Hard-Boiled & Delicious
Easy to make and even easier to eat, hard boiled eggs can be made in huge batches ahead of time so you can grab one and head out the door. Here is how to do it:
- Boil eggs below 1-inch of water in a pot for 10 minutes.
- At 10 minutes, transfer eggs to an ice bath or refrigerator.
To test a hard boil egg, spin the egg on its side, on a counter top. If the egg wobbles, it is raw.
2) Scrambled Ambled
Scrambled eggs are an extremely easy way to incorporate more protein into your already protein-rich diet. You can make scrambled eggs just by simply scraping a few cracked eggs around in a pan for a few minutes. Tips for the perfect scrambled eggs:
- To avoid rubbery scrambled eggs, less is usually more.
- For lighter and fluffier scrambled eggs, add a small amount of milk or butter.
- Be sure not to make the pan too hot or the eggs burn rather than scramble.
While scrambled eggs are often an accessory to a breakfast, they can be the centerpiece of your protein-rich diet when you toss in some turkey sausage and avocado to make it the perfect scramble!
3) Fried & Runny
Those with a hankering for runny yolks know how lovely a breakfast plate can be when the bacon and potatoes are sopping wet from the delicious yellow yolk. Fried eggs are like french fries, you can add them to almost any food item to make it better! Like scrambled eggs, it’s important not to let fried eggs stay around too long in a hot pan, as they brown easily. To make a fried egg simply:
- Add a dash of butter into a non-stick skillet or pan.
- Crack an egg or two over said skillet/pan.
- Keep a watchful eye and flip the eggs with a spatula while holding the pan at a 45-degree angle after a minute or two.
4) Omelets. Serious YUM!
Make any breakfast into a great breakfast by adding as many ingredients as you’d like in your eggs. Whether you want more meat to boost your protein-rich diet or veggies to provide a satisfying crunch. Here’s how to make the perfect omelet:
- Make certain any ingredients that need to be fully cooked and prepared are before you start.
- Mix eggs with 1-tbps in a bowl and pour over a warmed non-stick pan.
- Add ingredients throughout your eggs. Top it like a pizza!
- Gently push the edges of the cooking eggs in to see if they are cooked enough for the flip.
- Tilt the pan at 45-degree angle and slide a spatula under half of the omelet. Carefully set the pan back down and fold your omelet in half.
- Cook for another minute and flip one more time.
- Fill a sauce pan about 2/3 with water and bring to a boil.
- Turn the heat down now. Bring the water to a nice consistent simmer.
- Crack an egg into a small cup. Measuring cups work great for this!
- Add vinegar into simmering water, then gently lower the egg in as well.
- Cook for 4 minutes for a perfectly runny yolk. If you prefer a firmer yolk, add 1 to 2 minutes.
- Carefully scoop poached egg out of the water with a slotted spoon.
- Finally, top it with your salad, toast, or avocado and ENJOY!
There is also a microwave-friendly version too if you don’t have the time or patience for properly poached eggs:
- Crack an egg in a mug and fill it up with water.
- Put a paper towel on top and microwave for a minute,
- Drain the water and it’s good to go.
Did you see any of your favorite ways to add eggs into your protein-rich diet up there? Share with us in the comments below!