Protein : Eggs (Scrambled Eggs on Toast)

Bread

Everyone knows that a brown wholemeal bread has higher fibre content and less sugars and so helps to lower blood sugar and aid digestion. In comparison to the choice of eggs and butter though, i wouldnt loose too much sleep over the bread you use.

Butter

DO NOT USE IT! butter is awful for you! your likely to spread 10g of butter onto each slice, theres virtually 20 grams of fat and that can be as much as two chocolate bars.

EGGS

Ok so first lets look at exactly what is in eggs

1 Large egg (50g)

Calories = 71 (45 from Fat Alone)

Total Fat = 5g

Saturated Fat = 2g

Cholesterol = 211mg

Carbs = 0g

Protein = 6g

Ok so lets assume were making Scrambled Eggs with 4 Large eggs

Total Fat = 20g ---[ THIS IS AS MUCH AS 2x CHOCOLATE BARS ]---

Saturated Fat 10g ---[ 33% of the RDA (Reccomended Daily Allowance), This is the really bad Fat that is most dangerous to your health, It serves no purpose and if it was up to me i would set a RDA of 0%, Since the term is RECCOMENDED ]---

Protein = 24g ---[ THIS IS FINE ]---

Cholesterol = 844mg ---[ THIS IS 280% of your RDA, High Cholesterol is Linked to Health problems, just 2 eggs is over your RDA already, nevermind 4 ]---

Ok so what can we do? Any more than 1 egg seems to give an unhealthy amount of Fat and Cholesterol!

Ok so heres the important bit, Check the Nutritional Value of JUST the Egg white on its own

Calories = 16

Total Fat = 0g

Cholesterol = 0g

Protein = 4g

So theres no need for the egg yolk then right? well....

The egg yolk unfortunately contains alot of Vital Minerals and Vitamins

its a good source of Vitamin A, Calcium, Iron, Riboflavin, Vitamin B12 and Phosphorus and Selenium.

And without it, its not quite Scrambled Eggs is it

So heres the Answer!

Alter the ratio of Egg Yolk to Egg White, if you just add the whole egg its 1:1 Ratio

Recipe

------------

4 egg whites

1 egg yolk

This would provide you with the following Nutrition

Fat = 5g (From the Yolk)

Saturated Fat = 2g (From the Yolk)

Cholesterol = 211mg (From the Yolk)

Protein = 24g

Ween yourself off it maybe

You can start with a 2:4 Yolk to White ratio at first, i still found this just as nice as 4:4, with half the fat so its a no brainer, then you can proceed to 1:4 ratio and see what you think of it

Economy

You can buy an Egg for as little as 10p an Egg

So 10 x 10p = £1

£1 of eggs = 60g protein

If you buy a protein Shake you could be paying up to 3x this much for the same protein content, therefore eggs are the economical way to intake protein