- Do you eat egg white omelets?
- Learn why the yolk helps you LOSE weight
- VERY GOOD COOK shares an easy egg breakfast recipe
For the 10 years I struggled with my weight I ONLY ate the white of an egg.
I’d learned the yolk is full of fat and should be avoided.
Cooking at home was easy. But restaurants required some stealth. I’d either order a hard-boiled egg, so I could cleanly remove the yellow ball in the middle or steer clear of eggs altogether… Unless I got lucky and there was an egg white omelet on the menu.
…And this was just eggs. I had rules around everything.
Eventually I threw my hands in the air
And all my diet rules, tips and tricks out the window—including only eat the white of an egg.
After years of yo-yo dieting, I wanted my life back MORE than I wanted to be thin.
I was desperate to live in the moment and enjoy:
meeting friends for coffee,
showing up for class
& going out on a Friday night…
Rather than just going through the motions because I was preoccupied by following my diet, breaking it or planning a new diet.
When I finally hit a breaking point I went back to the basics—which meant eating the whole d*mn egg.
Recognize this egg pic? It’s from my New Years Resolution Post that’s a MUST read for weight loss.
My goal was to SIMPLIFY eating and get on with my life
But before I knew it, I also lost weight.
By eating balanced meals made of food as NATURE intended (like eating the whole egg), I was giving my body what it needs.
An egg YOLK is packed with nutrients (essential vitamins and minerals) that:
- help prevent cataract development
- promote healthy hair and nail growth (who doesn’t want that?)
- help calcium absorb to strengthen bones and teeth
- build muscle
- slow down the aging process
- help prevent cancer
… and MANY more amazing things
And when you give your body what it needs, it has the energy and nutrients to function properly.
You feel full.
Then you can focus on the rest of your life and your body can get busy keeping you healthy—which includes being a healthy weight.
Your body WANTS to be a healthy weight!
Why NOT eating the egg yolk makes you gain weight
When you DON’T give your body what it needs it s-l-o-w-s down your metabolism (re-read that in the voice of a dying record player). Then it’s EASY to gain weight and really tough to lose it. Also, when you don’t give your body what it needs you become preoccupied by hunger and are much more likely to overeat. All of this gets in the way of studying, being a good friend, giving a five star presentation at work or doing your best job at, well… anything.
An egg yolk is full of natural fat and natural fat is healthy.
It’s important to eat healthy fat at every meal because healthy fat is part of a balanced meal. And balanced meals help you lose weight.
OK… Let’s eat some egg yolks and the white stuff too!
VERY GOOD COOK shares his easy egg breakfast recipe
Recently I discovered the INCREDIBLE Czech Chef, Michal Martínek.
Michal runs a digital food magazine called Very Good Cook.
I love his recipes as his focus is eating whole foods and the ethical treatment of animals.
Strictly speaking, all recipes on my site are lacto-ovo-vegetarian. That means the cow keeps mooing in her pasture, but I humbly use her milk to make my grandma’s Fluffy Bohemian Pancakes. It means the chicken liver stays inside the chicken, but her eggs go into Shakshouka (not a dirty word FYI).
– Michal Martínek, Chef from VERY GOOD COOK
Here’s Michal’s Easy Egg Breakfast Recipe and video—
Egg in the Hole
Prep: 2 minutes
Cook Time: 5 minutes
Ingredients for Michal’s Easy Egg Breakfast Recipe:
- 2 eggs
- 2 pieces of white bread
6 easy steps:
1. Cut out the center of the bread with a cookie cutter or a drinking glass. Save cut out circles for dipping into yolk.
2. Crack the eggs into a small bowl.
3. Heat the butter in a medium saucepan over medium heat.
4. Fry bread on one side. Then flip bread and pour one egg into each hole.
5. Serve sunny-side up or flip again before serving.
6. Garnish with sea salt and salsa or any other sauce.
About Michal Martínek:
I’m a self-taught cook, writer, food stylist and photographer. I launched VERY GOOD COOK in December 2014, but the concept and the name sprung up in my head back in 2009, when I was still busy working in fashion, managing a network of luxury retail stores.
Make this easy egg breakfast recipe a balanced meal
So, you’ve got your:
Beans, pulses, fish, eggs, meat & other proteins: egg
Potatoes, bread, rice, pasta & other starchy carbohydrates: bread
Oil & spreads (from a natural source!): butter
Dairy & alternatives:
E.g. a whole milk latte, yogurt, glass of milk or grate cheese to melt on your eggs
Fruit & vegetables:
E.g. a tomato, orange, or if you’re having this easy egg breakfast recipe for brunch add a salad or sauté asparagus or green beans…
When you eat ROUGHLY balanced meals made MOSTLY of whole foods you don’t need to count calories or keep track of nutrients because you’re getting everything you need.
And by eating natural food you’ll fill up (and therefore know when to stop eating) naturally.
Then you lose weight naturally.
Processed foods have the opposite effect on your body—they’re full of ingredients that trick you into wanting MORE!
Are you going to make this easy egg breakfast recipe?
Whether you’ve ONLY been eating the white of an egg or you’re just looking for an easy egg breakfast recipe… I hope you’ll give VERY GOOD COOK’s Easy Egg Breakfast Recipe a go!
If you still need a little convincing to eat the yolk, keep in mind—
The entire decade I was overweight I:
- drank skim milk
- ate processed diet food like rice cakes
- used low-fat, ultra low-fat, no-fat cooking sprays (that had an awful chemical smell)
- drank diet pop (all day, every day)
- & chose other low-fat and low-calorie diet food
And for those 10 years I never felt satisfied and truly believed I’d NEVER lose weight.
It wasn’t until I started drinking whole milk and eating other whole foods… like the ENTIRE egg, that I finally lost the 10 pounds I initially set out to lose. As well as the extra 20 pounds I GAINED while trying to lose weight (30 pounds in total!)
Un-train your diet brain. When in doubt, choose the most natural choice.
Baby-step into this easy egg breakfast recipe
The VERY GOOD COOK’s Easy Egg Breakfast Recipe includes white bread, butter and 2 full eggs… 3 ingredients I NEVER would have eaten when I was struggling to lose weight.
HOWEVER… I’ve been eating white bread (when I feel like it), butter and 2 whole eggs regularly for the last 20 years—the same 20 years I’ve been a healthy weight.
Consider these alternatives if you presently only eat egg whites. You don’t have to make the full change overnight:
If you prefer a more whole food option, substitute the white bread with seeded bread or brown bread. Or if you’re in a rush try a bagel like I did for the lead photo in this post… then the hole’s already ready!
If frying is too big a leap from what you usually do, toast the bread and then plop a poached egg in the middle or simply crush a boiled egg on dry toast.
Does eating 2 eggs seem like a lot? Begin by eating just one whole egg and then when you’re ready try two. But keep in mind… You really can eat 2 whole eggs, fried (as part of a balanced meal) and lose weight! You’ll love feeling satisfied after a balanced meal. Not only does it stop you from overeating later on (and often overeating involves junk food because you’ve “already ruined your diet”), a balanced meal helps you concentrate on life and naturally lose weight.
For YEARS I only ate fruit for breakfast
& for years that led to binging and purging.
Eating a complete breakfast broke that vicious cycle.
If you’re not ready to try out the VERY GOOD COOK’s Easy Egg Breakfast Recipe I hope you’ll try it with any of the above substitutions.
More easy egg breakfast recipes by VERY GOOD COOK
Michal has tons of recipes that use natural ingredients for breakfast, lunch, dinner, dessert and snacks. I’ve made his Chickpea Tomato Curry at least 3 times in the last couple weeks. It’s great to double for a few nights on the trot. I serve it on rice with a big scoop of FULL-FAT sour cream. And voilà! I’ve got a balanced meal.
I was sure egg white omelets were an EGG-cellent weight-loss choice because they’re available in restaurants and printed on menus. For me that was validation, permission… proof, reinforcing that I was dieting right. But just because EVERYBODY’s doing it… doesn’t mean it’s a good choice. Skim milk, diet soft drinks and egg white omelets DON’T help you lose weight!!! It’s mind-blowing how “mainstream” these diet choices are, when in reality they SET YOU UP TO FAIL. Choosing low-fat and diet foods over-complicate eating and make it easier to gain weight. Go back to the basics!
Make Today Count
Maybe you don’t have butter in your home because you’ve been following diet rules for so long or you use UNNATURAL alternatives. Make a change, take a risk… Use VERY GOOD COOK’s Michal Martínek’s recipe as a shopping list. Get his easy egg breakfast recipe ingredients TODAY so you can make this meal tomorrow morning. And get good at it. (That’s an order!) Cottages, Christmas mornings, sleepovers… having an easy egg breakfast recipe that you can make by heart, will woo any crowd.
Build healthy eating and exercise habits. A healthy weight will follow.
Apply this whole foods approach to anything else you eat. If eating whole foods like eggs, 3.25% milk, avocados or anything else that’s naturally higher in fat is daunting, especially if you’re used to eating low-fat food, don’t worry. Sign up below and you’ll INSTANTLY get the FIX to the #1 weight-loss mistake.
Was going to use Neil Young’s song Heart of Gold… because that’s what a yolk is, but it’s a little low-key and I think we can beat it… So I’m scrambling it up with Paloma Faith.
Do you like your eggs UPSIDE DOWN or sunny side up?
Do you have an easy egg breakfast recipe?
Did anything you read in this post make you see eggs in a new light?
Let me know in the comments below. If you’re thinking something other people are too and will love to hear your thoughts.
…And here’s another reason eating eggs is so good for you. (Scroll down this post to #8.)
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Sharing what I learned makes the 10 years I STRUGGLED worth it