Ingredients · Eggs & poultry

Eggs

Two medium eggs bring about 14g of protein plus choline and one of the diet's few natural sources of vitamin D.

Nutrition per portion

Keep it well: Keep in their box in a cool cupboard or the fridge; they last well past their best-before if the shell is intact.

Reach for it when the week brings:

Put it to work

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A savoury start: soft-boiled eggs, smoked salmon and avocado over rye with peppery rocket.

16 min 27g protein

Blender pancakes from oats, eggs and cottage cheese; 24g protein and no flour in sight.

20 min 24g protein

Eggs baked into a rich pepper and tomato pan with butter beans; brunch that behaves like lunch.

35 min 21g protein

Better-than-takeaway fried rice built on cold brown rice, eggs and a bag of edamame.

22 min 25g protein

One skillet of spiced smashed black beans with baked eggs, avocado and lime.

25 min 20g protein

Rice noodles, crispy tofu, egg and beansprouts in a tamarind sauce that skips the sugar overload.

30 min 28g protein