The humble egg can take your meal from zero to hero, and it’s so budget friendly too. Packed with protein, eggs are a great way to stay fuller for longer AND they take next to no time to cook.
Today we’ve got 5 egg recipes from the 28 Day Weight Loss Challenge, all of which can be prepared in 15 minutes or less.
Are you eggcited?
1. Breakfast: Chorizo & Egg Scramble
283 calories
A brekky full of flavour, using delicious chorizo sausage for something a little bit different. Increase in quantities so the whole family can enjoy.
Ingredients (Makes 1 serving)
- 1 wholemeal wrap of choice (60 grams)
- 15 grams chorizo sausage
- 2 free-range eggs (100 grams)
- 1 cup baby leaf spinach (30 grams)
- 1/4 lemon (3.8 grams)
Method
- Slice the chorizo and add to a fry pan over a medium-high heat. Brown the chorizo slices on both sides (no oil should be required as the chorizo will release some of its fat), then set aside.
- Whisk the eggs and add to the pan with chorizo and scramble to your liking. Spoon eggs onto a plate and add spinach to the pan. Cook briefly to wilt.
- Serve spinach with chorizo eggs, wrap and lemon on the side to squeeze over everything.
2. Snack: Curried Eggs
170 calories
Both the white and yolk of an egg are rich in nutrients, protein, vitamins and minerals, with the yolk also containing fat-soluble vitamins and essential fatty acids. Eggs can be boiled ahead of time and stored in the fridge.
Ingredients (Makes 1 serving)
- 2 free-range eggs, boiled and peeled (100 grams)
- 1 tsp curry powder (1 grams)
- 1 tbsp reduced-fat Greek natural yogurt (20 grams)
- 1/2 tsp wholegrain mustard (2 grams)
- smoked paprika
Method
- Slice boiled eggs in half lengthways. Carefully scoop out yolks.
- In a bowl, mash yolks, curry powder, mustard and yogurt together until smooth.
- Spoon curry mixture onto egg whites and sprinkle with a pinch of paprika to serve.
3. Lunch: Smashed Pea, Avocado, Feta and Egg Crackers
309 calories
This is a great combination of ingredients that will tantalise your tastebuds and keep you full and satisfied.
Ingredients (Makes 1 serving)
- 1 free-range egg (50 grams)
- 1/4 cup frozen peas (40 grams)
- 1/4 medium avocado, chopped (30 grams)
- 2 tablespoons mint leaves, chopped (10 grams)
- 2 tsp lemon juice (10 mls)
- 1 tablespoon reduced-fat feta, crumbled (20 grams)
- 4 wholegrain crackers (20 grams)
Method
- Place the egg(s) in a saucepan of boiling water for 7 minutes. Transfer to a bowl of iced water and set aside for 10 minutes to cool. Remove shell and cut into slices.
- Meanwhile, blanch the peas in a saucepan for 1-2 minutes. Drain and refresh under cold running water.
- Transfer to a bowl and mash with a fork. Add the avocado, mint, lemon juice and feta. Fold through to combine.
- Spread the pea mixture evenly over the crackers and top with egg slices to serve.
4. Dinner: Sunny Side Noodles
340 calories
A simple and easy to prepare noodle dish that is easy on the budget and will suit the whole family.
Ingredients (Makes 1 serving)
- 1/2 tsp fresh ginger, peeled & grated (2 grams)
- 1/2 clove garlic, minced (1.5 grams)
- 1 tsp soy sauce, salt reduced (5 mls)
- 1/2 tsp lemon juice (2.5 mls)
- 2 tsp extra virgin olive oil (10 mls)
- 1 cup broccoli (100 grams)
- 40 grams egg noodles
- 1 cup white cabbage, shredded (50 grams)
- 1 free-range egg (50 grams)
- 1/8 tsp dried chilli flakes (0.1 grams)
Method
- Combine grated ginger, garlic, soy sauce, lemon juice and olive oil and whisk together to make a dressing.
- Cut the broccoli into florets. Cook the noodles according to packet directions and add broccoli to cooking water in the last 3 minutes. Drain well and toss with shredded cabbage and dressing.
- Fry the egg(s) in a non-stick frying pan over a medium heat until cooked to your liking.
Serve noodles topped with fried egg and sprinkled with chilli flakes.
5. Dessert: Healthy Vanilla Custard
90 calories
A delicious dessert snack. This recipe makes 3 serves so share with the family or store leftovers in the fridge for 2-3 days to enjoy cold or reheat.
Ingredients (Makes 3 servings)
- 1 cup reduced-fat milk of choice (250 mls)
- 1 tsp vanilla extract (5 mls)
- 1 tbsp maple syrup (15 mls)
- 1 free-range egg (50 grams)
- 2 tsp cornflour (5 grams)
Method
- Heat the milk in a saucepan with vanilla and maple syrup and bring to almost boiling point, then remove from the heat.
- Whisk the egg and cornflour in a mixing bowl until smooth. Slowly add hot milk to egg mixture, whisking as you pour.
- Pour the egg mixture back into the saucepan and cook over a gentle heat, stirring with a wooden spoon until it thickens, about 4-5 minutes.
- Divide between three dishes and refrigerate for a few minutes to cool slightly before serving.
Want to lose weight in a healthy way?
If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.
Our 28 Day Weight Loss Challenge includes:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans (including a 7 day cleanse)
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
To learn more about our 28 Day Weight Loss Challenge click on the link.
