Eggs are the breakfast of champions as they are a versatile ingredient in most cuisines across the world. Eggs are “superfoods” and the cheapest source of protein. An egg every day can help meet your nutrient requirements as it is rich in selenium, phosphorus, vitamin D, B12, B2, A, and folate.
One egg has 77 calories, 5 grams of healthy fat, and 6 grams of protein. It contains substantial amounts of fat-soluble vitamins such as E and K. Pasture-raised and free-range eggs contain trace amounts of all nutrients required for the body.
Most people worry about eating eggs because of their cholesterol content. A single egg has 212mg of cholesterol. But eggs don’t raise cholesterol levels in the blood as they are rich in HDL cholesterol; termed as good cholesterol which helps meet your cholesterol requirements of 300mg/d.
Eggs are rich in one particular essential nutrient, choline, which helps produce cell membranes and regulate brain signals. It has lutein and zeaxanthin; two antioxidants that help in maintaining eye health. Eggs can increase the feelings of fullness and reduce calorie intake.
The best ways to consume eggs in a regular diet include omelet, scrambled, frittata, quiche, poached, and rolls. If you have the privilege to cook eggs every morning, you can enjoy them in these ways. But most of the working professionals don’t have the patience or time to make a variety of egg dishes every day.
This simple method of cooking eggs one day and enjoying them throughout the week can be helpful for many people. We can prepare instant recipes with these prepped eggs. Here are the 3 ways you can meal prep your eggs and eat them without feeling bored in the week.
- Soft-Boiled Eggs
Soft-boiled eggs have become an obsessive food trend in recent years. The silky gooey texture of egg yolks resembles melted golden butter. They go with pretty much any food groups and fit like a crown.
How to Meal Prep Soft-Boiled Eggs?
6 whole eggs at room temperature
1 tsp salt, pepper, and mixed herbs
Bring a pan of water to boiling consistency (2000c). Add the eggs with the help of a ladle and ensure the water is above an inch. Steam the eggs for 6 minutes to get the perfect texture. I have tried adding eggs to cold water and boiling it, but steaming turns better every time.
Remove eggs from the bath and transfer it to a bowl of ice water. Keep this in a container. This stays good for 2 days on the top shelf of the refrigerator. You cannot freeze these eggs.
How to Use Soft-Boiled Eggs:
You can eat a perfect soft-boiled egg in a number of ways. Remove the eggs from the fridge and peel off the skin. You can add pepper and salt to the sliced eggs. You can add soft-boiled eggs on toast, salad, pasta, ramen, and flavored rice. Enjoy these as delicious breakfasts at the start of the week.
Quick Recipe for Soft-Boiled Egg Toast:
Microwave the refrigerated egg with the shell for 30 seconds and peel it. Mash avocado with 1 tsp of garlic powder, chili powder and salt. Toast a multi-grain bread and spread the avocado mixture. Top it with the sliced soft-boiled egg and sprinkle pepper and salt.
- Hard-Boiled Eggs
Boiled eggs are a tasty and classic part of an everyday meal. A perfect hard-boiled egg can be a great protein add-on for any dish. These are quick to prepare in bulk and consume as grab-n-go snacks.
How to Meal Prep Hard-Boiled Eggs?
6 whole eggs at room temperature
1 tsp salt, pepper
Add eggs to a boiling water bath and let it steam for 12 minutes. Remove the eggs and transfer them into a bowl of ice water to stop cooking. After it cools down completely, transfer the eggs into a glass container and use as needed.
Place the eggs in the main area of the fridge and not on the door as it can spoil. You can peel the eggs and store them in a container for 3 days. Unpeeled eggs stay good for a week.
How to Use Hard-Boiled Eggs:
Peel the eggs and sprinkle salt and pepper to consume as snacks. You can make delicious curries, stir-fry, salads, and buddha bowl with these hard-boiled eggs. Deviled eggs, egg salad sandwiches, and egg bhaji are some quick recipes you can make for midweek dinner.
Quick Deviled Eggs Recipe:
Slice hard-boiled eggs into two and scoop off the yolks into a bowl. Add a tsp of dijon mustard, mayonnaise, salt, paprika to the yellow yolk mixture, and mix well. Refill the mixture on the sliced white eggs. Top it with any crunchy vegetables such as tomato or radish.
3. Baked Eggs
Baked eggs are a simple yet interesting dish that you can meal prep on a leisure day of the week. These are nutritious and can be made in different proportions to fit single to large families.
Quick Baked Eggs Recipe:
- 6 whole eggs
- 1 tsp salt
- 1 tsp black pepper ground
- Chopped spinach, tomato, onion, bacon, mushroom, and cheese
Preheat oven to 1800 C. Mix whole eggs with salt and pepper in a large bowl until frothy. Grease a muffin baking tray with butter or oil. Scoop a spoonful of this mixture into the muffin tins. Top the mixture with any of the add-on ingredients. Bake them for 20 minutes.
After 20 minutes, remove the tray and let it cool down. Remove the egg muffins and place them in a zip-lock bag. This will stay good for 5 days on the top shelf of the fridge. You can freeze them for up to 2 months.
You can mix and match and bake a variety of these egg muffins for the week. Start the last two days of the week with these delicious baked eggs for a filling breakfast.
Having cooked eggs on hand can be a blessing when you are out of options or energy to make lavish midweek lunch or dinner. Meal Prep eggs on a Sunday and ravish them for a week! I like to share you with 4 delicious make ahead breakfast with bananas have look on it.