Eggs are a staple in diets worldwide, known for being a nutritional powerhouse. Their high-quality protein and essential nutrients make them a go-to for people focusing on weight management and overall health.
However, you can maximize the benefits of eggs by pairing them with specific foods. This combination can help you feel full for longer, improve your metabolism, and contribute to a healthier body composition.
Here’s a guide to 9 foods that, when eaten with eggs, can help you achieve your health and fitness goals more effectively.
1. Artichokes: Boost Fiber and Satiety
Artichokes are among the most fiber-dense vegetables. A single artichoke can contain about 13 grams of fiber, the equivalent of around 20 cups of spinach.
Fiber is essential for weight loss as it promotes feelings of fullness by activating the satiety hormone GLP-1.
Adding chopped artichokes to an omelet or scrambled eggs with sun-dried tomatoes creates a delicious Mediterranean-inspired dish.
The fiber from artichokes combined with the protein in eggs helps keep hunger at bay and maintains stable energy levels.
2. Smoked Salmon: Add Protein and Omega-3s
Eggs are a great source of protein, but each egg contains only about 5-7 grams. Including a high-protein food like smoked salmon, or “lox,” can raise the protein content significantly.
Salmon is also rich in omega-3 fatty acids, which are known for their anti-inflammatory properties and support of cardiovascular health.
Omega-3s can also enhance metabolism, making this pairing ideal for those on a weight loss journey.
The combination of eggs and smoked salmon is a classic breakfast choice, offering both satiety and added health benefits.
3. Cottage Cheese: High Protein, Whole-Fat Goodness
Cottage cheese is an exceptional protein source, with approximately 30 grams of protein per cup.
Whole-fat cottage cheese is preferable to low-fat versions because research has shown that whole-fat dairy can actually help with weight management.
The fat and protein in cottage cheese provide extended satiety, which is crucial for weight control.
Try adding hard-boiled eggs on a bed of cottage cheese or mixing cottage cheese into scrambled eggs for a fluffy texture.
This combo delivers a protein-packed, hunger-curbing breakfast.
4. Avocado: Healthy Fats and Fiber Combo
Avocados are a rich source of both fiber and healthy fats, two components that play a key role in satiety.
One avocado contains about 9 grams of fiber, providing that “full” feeling. Pairing avocado with eggs makes for a nutrient-dense breakfast that helps regulate blood sugar and sustain energy levels throughout the morning.
For a Mexican-inspired meal, try avocado, eggs, salsa, and a sprinkle of hot sauce. This combination supports weight loss while delivering essential nutrients.
5. Bison, Beef, Chicken, or Fish Bars: Portable Protein
For people on the go, combining eggs with meat-based protein bars made from bison, beef, chicken, or fish can be a convenient solution.
These bars are often made from whole food ingredients, providing a substantial protein boost without the added sugars and fillers found in conventional protein bars.
Brand options like Epic offer various meat-based bars that are high in protein, perfect for pairing with hard-boiled eggs.
This combination creates a nutrient-dense, easy-to-pack meal for busy days.
6. Breakfast Sausage: A High-Protein Addition
Traditional breakfast sausages are another protein source that pairs well with eggs. Three links can contain around 9 grams of protein, helping elevate the protein content of your meal.
Opt for fresh sausage from a butcher to avoid additives, or try making your own at home to control the ingredients.
Breakfast sausages can be eaten alongside scrambled eggs or in a breakfast wrap. With both protein and fat, this combination curbs cravings and keeps you energized.
7. Ground Meat: Lean and Versatile Protein
Ground meats like turkey, chicken, beef, and bison are rich in protein and make a great alternative to breakfast sausage.
Ground meats are ideal for people who want to increase their protein intake while managing weight, as they are typically leaner than processed sausage.
Adding cooked ground meat to scrambled eggs or an omelet enhances the meal’s nutrient profile, helping you stay full longer.
This combination can also be customized with various spices and vegetables for flavor.
8. Swiss or Parmesan Cheese: Protein-Rich and Flavorful
Swiss and Parmesan cheeses are protein-rich cheeses that contain around 9-10 grams of protein per ounce.
Both cheeses are low in carbs and high in flavor, making them a great addition to an egg-based meal.
Parmesan adds a savory note to scrambled eggs or omelets, while Swiss cheese pairs well with hard-boiled eggs.
For an extra boost, melt cheese over your eggs or sprinkle shredded cheese into an egg and vegetable scramble.
9. Broccoli and Feta Cheese: A Nutrient-Dense Duo
Broccoli is high in fiber, vitamins, and minerals, and combining it with eggs provides a dose of micronutrients.
Feta cheese adds a touch of saltiness and more protein to the dish. Together, broccoli and feta create a balanced combination of protein, fiber, and fat.
Broccoli is easy to cook with eggs, whether you add it to an omelet or a scramble.
The fiber from broccoli helps support digestive health, while the calcium and protein in feta support satiety and muscle function.
Bonus Tip: Supplementing with a Whole Food Multivitamin
When working toward weight loss and body recomposition, it’s essential to get all the nutrients your body needs.
Supplements like Gem, a whole food multivitamin brand, can help cover nutritional gaps. Unlike traditional multivitamins, which often contain synthetic fillers, Gem uses real food ingredients like turmeric, zinc, and prebiotics.
These ingredients support overall health and are in bioavailable forms, meaning the body can absorb them more effectively.
Adding a whole food multivitamin to your daily routine can complement your healthy diet, ensuring you’re getting essential nutrients that may not be present in every meal.
Why These Foods Enhance the Benefits of Eggs
- Satiety and Appetite Control: Foods rich in fiber, healthy fats, and protein work together to increase satiety and reduce appetite. Pairing eggs with fiber-rich foods like avocado and broccoli or protein-packed choices like salmon and cottage cheese helps you feel fuller for longer.
- Boosted Metabolism: Protein is crucial in maintaining muscle mass, which is essential for metabolic rate. By adding protein sources like salmon, cottage cheese, or bison bars, you can prevent muscle loss and support your metabolism during weight loss.
- Balanced Nutrition: Eggs are high in essential nutrients, including choline and vitamin D, but pairing them with other nutrient-dense foods ensures a broader spectrum of vitamins and minerals. For example, avocados provide potassium, and broccoli offers vitamin C.
Sample Meal Ideas to Try
- Mediterranean Egg Scramble: Scramble eggs with chopped artichokes, sun-dried tomatoes, and a sprinkle of Parmesan cheese for a high-fiber, high-protein breakfast.
- Avocado Salmon Breakfast: Serve scrambled eggs with avocado slices and smoked salmon for a creamy, omega-3-rich breakfast that’s both filling and nutritious.
- Broccoli Feta Omelet: Mix chopped broccoli and feta into an omelet for a fiber-packed, savory meal that supports digestion and weight loss.
- Cottage Cheese Egg Bowl: Layer cottage cheese with hard-boiled eggs and fresh cucumbers for a refreshing, high-protein meal perfect for starting the day.
- Ground Turkey Breakfast Wrap: Sauté ground turkey with spices, mix with scrambled eggs, and wrap in a whole-grain tortilla for a high-protein, portable breakfast.