One of the top muscle building foods to have in your diet plan is eggs.
Eggs contain a very good dose of nutrition, are quite low in cost, and can be prepared in less than two minutes depending on the cooking method you use. If you need a fast and reliable source of protein on the go, they simply can’t be beat.
Eggs, although very nutritious, can also quickly add calories since the yolk is mostly good fat. That is why I recommend to use a combination of egg whites and yolks.
Since there are so many different ways to prepare eggs, this also makes it that much easier to prevent boredom from setting in. simply by changing the way that you prepare them, you can add a new twist to your diet plan.
Let’s take a closer look at what you should know about why eggs are one of the best muscle building foods.
Eggwhites or Full Egg?
Now a lot of people ask me why they should only take egg whites and not the whole egg. The reason is that most people who are into bodybuilding need much more protein than fat. But if a person were to try and get their full protein requirements in a meal from whole eggs alone, they would go way over their fat requirements for that meal. Just take al ook at this comparison below to give you a better idea.
6 Whole Eggs: 30g Fats/36g Protein
4 Eggwhites and 2 Whole Eggs: 10g Fats/34g Protein
See the difference? The equivalent protein amounts, but much less fat with the second option.
I dont have anything against the yolk, but if you eat too many of them the calorie content might be too high.
Free Range, Grain Fed, Or Regular?
One question that you might find yourself asking is whether you should be going for free range eggs, grain fed, or regular. The primary difference is free range eggs do tend to be healthier and many have a higher level of essential fats than regular or grain fed eggs.
So if you want the best quality in your eggs, this is the variety to select.
On the other hand, regular eggs do tend to cost less, so if budget is a concern, this will be the variety to turn to.
Normally I will get a mix between organic and regular eggs unless I am preparing for a show at which time I will switch to all organic just to be on the safe side and bring my A-game! 
How To Prepare
So how should you prepare your eggs? When preparing your eggs you’ll always want to choose the lowest fat methods of preparing them, only adding olive oil if need be so you keep healthy fats in there.
There are more ways than just the tradditional Bodybuildder’s Boiled Eggs!
Good options for preparation include:
- boiling them
- scrambled
- poaching them in water
- sunny side up
- or creating an omelette
with your eggs and serving them with diced vegetables for added nutrients.
Remember that you can also use egg whites to prepare French toast using Ezekiel bread, protein pancakes with oatmeal and protein powder, or any other baking that you’re doing to increase their protein content.
Now let’s show you one sample recipe for using this one of the top muscle building foods.
The Perfect Omelette: Turkey Bacon Scramble
Makes 1 Serving
Ingredients
- 8 Egg Whites
- 1/2 cup Red Onion, chopped
- 1 cup Mushrooms, sliced
- 1 cup Broccoli florets
- 1/2 cup Green Pepper, chopped
- 1 Scallion, minced
- 1 tbsp of Olive Oil
- 1/2 teaspoon Dried Oregano
- 1/2 teaspoon Dried Parsley
- 1/2 teaspoon Garlic Powder
- 3 slices Turkey Bacon, cut
- Salt and Pepper
Directions
1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender
2. In another skillet, cook turkey bacon.)
3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon
Nutritional Facts
(Per Serving)
Calories: 327
Protein: 50g
Carbohydrates: 7g
Fat: 11g
So if you’re not making use of eggs in your diet, now is the time to start. Do not overlook this one of the perfect muscle building foods as it really can offer so much nutrition and quality to your diet and support your muscle building goals.
What is your favorite ‘egg’ recipe?
Hello Dave! You talk about how you like to mix some whole eggs with yolk with your plain egg whites in this article, but the recipe you post clearly avoids the whole eggs (yolks) completely. Seems to me like a contradiction to what you claim in the article. I would have liked to see a recipe that included the yolks. And also, what is Ezekiel bread???
Ezekiel bread is a bread without flour, it is made of sprouted grains!! You can find it in the freezer in the organic section of most grocery stores!!
Roger, I don’t contradict myself at all… Did you read the article completely?
Now a lot of people ask me why they should only take egg whites and not the whole egg. The reason is that most people who are into bodybuilding need much more protein than fat. But if a person were to try and get their full protein requirements in a meal from whole eggs alone, they would go way over their fat requirements for that meal[...] I dont have anything against the yolk, but if you eat too many of them the calorie content might be too high.
In short it depends on the recipe…
Hey Dave, I read sometime ago that yolk should always be included when eating eggs. The article stated that egg whites don’t have a complete aminogram, but the remaining aminoacids could be found in the yolk. What can you tell us about that? I always try to include at least one whole egg with my egg whites.
Jimmy, egg whites are a complete protein. Yolks are good, but in the article I explain why is many recipe I use only egg whites or mainly egg whites (with a few yolks).
Hey Dave, The turkey bacon recipe sounds amazing, I am going to try it out. I have never used just egg whites before, I had no idea that the yolk had so much fat in it. Thanks for the egg post, keep us up to date with more protein filled foods. Thanks very much.
Yum! I love omelettes and make them a lot
I’ve never tried turkey bacon – don’t even know if we can get it here in Australia.
My favourite breakfast is:
about 1-2 cups baby spinach and rocket sprayed with a little bit of olive oil and balsamic vinegar, topped with 2 poached eggs (so the yolk is still runny -droool!), a dash of salt and freshly ground black pepper, a few drops of Tabasco sauce and a tbsp parmesan cheese over…. mmm-mmmm! Quick and yummy.
Looks yummy! Thanks Deb
What’s your opinion on Liquid Egg Whites that come in the cartons?
Nothing wrong against it
Nothing beats fresh eggs but liquid egg whites is soooo convenient!
hi i daily eat two boiled white eggs without yolk. can i also eat yolk or not
If it’s only two yes of course
Favorite egg recipe? It’s gotta be the Egg Bake:
- 8 whole eggs and one carton (pint) of liquid egg whites
- 1 pound 2% milk Monterey Jack, cheddar, or 4-cheese blend
- 2 cups fat free cottage cheese
- 1/4 cup flour
- 1 teaspoon baking powder
- 2 tablespoons of low-fat butter
Mix everything together, pour in greased 13 X 9 inch pan. Bake at 350 degrees for 35 to 40 minutes until eggs are set and top or edges are light brown.
It’s great right out of the oven, and is also really great re-heated!
Makes 12 servings.
Per serving: Calories: 217, Total Fat: 11g, Total Carbs: 4.8g, Protein: 22.75g
Many people don’t realize that eggs also have more bio-available protein per weight than any other food which makes them an ideal protein source for anyone that is looking to build muscle mass. This is why eggs are so popular among serious bodybuilders.
I like to prepare my post-workout shakes using Rose Acres Farms Egg White Powder. It is 100% natural, low fat and mixes great in a blender with just about any fruit. And, it gives my muscles a shot of potent protein just after training – when they need it most.
great comment once again Craig!
Don’t forget omega three eggs. They cost a bit more, but the fat profile is much better. While egg whites are a complete protein, the amino acid profile of the protein including the yolk is better for anabolism. All most all of the vitamins, minerals, and lecithin are in the yoke. Typical breakfast is four omega three eggs fried in coconut oil topped with half a can of spinach or turnips greens or mustard greens or fresh kale all topped with 1/2 cup of salsa.
What is your opinion on raw eggs? I like to eat them when I’m in need of a meal and I’m pressed for time. The only downside I really know of is the avidin/biotin issue. (I’m not worried about salmanilla from eggs). I;m interested to hear your take on it.
To be honest I think it’s gross
lol
Dave:
I really enjoy your ideas about recipes for muscle grow and nutrition. Some time ago I bought your Anabolic Cooking book and today I decided to try one of your recipes for protein bars. When for ingredients you say “8 scoops of protein powder”. What is the size of the scoop? I was using Synta 6 protein powder and the scoops I think are larger than what your are talking, so at the end I have to add more honey and peanut butter and instead of 5 bars I got 14. Any comments? Thanks a lot.
14!!! holy molly! A standard scoop is 30g
Good point! People will eat either the whole egg or the egg white depending on their fitness goal. When I am cutting fat and toning up I will take two eggs and fry them on my griddle with any veggies I can find in my fridge. It’s a nice high protein breakfast with few calories. The frying is done without oil or I can sprinkle a teaspoon of olive oil over the mixture.
Frying eggs with coconut oil is damn good though
Did you try?