Eggs are some of the healthiest foods you can eat. And, they taste good and are very cheap. However, if you’re looking to lose weight while maintaining or building muscle mass, you probably should only eat egg whites instead of whole eggs. As you can see in the table below, most of the protein in a whole egg comes from the egg white and all of the fat comes from the yolk.
| Egg White | Whole Egg | |
|---|---|---|
| Calories | 18 | 71 |
| Protein | 4 grams | 6 grams |
| Fat | 0 grams | 5 grams |
You can buy egg whites cheap at Costco. A box of 6 16oz cartons costs $9.
Cooking it is super simple. I prefer the set-and-forget method to create an egg white patty. Here’s the recipe.
- In a small pan, spray non-stick cooking oil.
- Pour in the equivalent of 4 egg whites.
- Add salt and pepper to taste.
- Cover with lid
- Set timer to 3 minutes
- Cook on medium heat
