Starter 🥗

Breakfast For Champions

They’ve been called it all:

Nature’s multivitamin, a deadly cholesterol bomb, or the muscle-building staple every old-school bodybuilder swears by. 💪 

Whether scrambled, boiled, or poached - eggs are viewed as a global breakfast for champions.

They’re cheap, quick to cook, and packed with nutrients… yet they are still stuck in the middle of every food debate. 👀 

So what’s the real deal with eggs?

Should you be eating more (or fewer) of them?

Let’s break it down. 👇

Main Course 🥙

Life In A Shell

What are eggs?

Eggs are one of the most nutritious foods on the planet. 🌍️ 

Commonly laid by chickens, they come in a neat 3-in-1 package:

• The shell - nature’s protective outer layer

• The egg white - packed with protein

• The yolk - loaded with healthy fats, vitamins, and minerals

Why do people eat them?

Because they're quick, not expensive, and ridiculously good for you. ✔️ 

One large egg delivers about 6-7 grams of complete protein (yes, the perfect amino acid profile) and just 70 calories.

The yolk is also one of the few natural sources of vitamin D, plus it is stacked with many vitamins, minerals, and antioxidants. 💊 

What is the biggest myth about eggs?

For decades, eggs got a bad rap for being “cholesterol bombs”. 💣️ 

But the cholesterol in food ≠ the cholesterol in your blood.

The real culprit? Saturated fat

In fact, eggs may even help improve your cholesterol profile. 👀 

What are the benefits of consuming eggs?

Eggs are known to

• boost eye health 👁️ 

• improve HDL (good) cholesterol

• lower triglyceride levels 📉 

• support heart health ❤️ 

• increase choline levels (essential for brain health) 🧠 

• help with weight management ⚖️ 

👩‍🍳 Chef Tip: For most people, eating a couple of free-range eggs a day isn’t just safe - it’s a smart move for your health.

Dessert 🍰

5 Easy & Delicious Egg Recipes

Let’s be real:

Eggs are the ultimate lazy genius food. 😴 

They’re cheap, cook in minutes, and somehow always make you feel like you know what you’re doing in the kitchen.

Whether you’re feeding yourself, impressing a date, or just trying not to eat cereal again… eggs have your back. 👍️ 

Here are 5 easy & delicious egg recipes you need to add to your daily life. 👇

• ✨ Classic Scrambled Eggs - Just eggs, butter, and a pinch of salt (low heat, constant stirring = creamy magic)

• 🥑 Avocado Egg Toast - Toast bread, mash avocado, and top with a fried or poached egg

• 🧁 Egg Muffins - Whisk eggs, toss in chopped veggies, cheese, and a little salt (pour into muffin tins and bake at 180°C for 15–20 mins)

• 🍅 Shakshuka - Simmer onions, garlic, bell pepper, and canned tomatoes + crack eggs on top, cover, and cook until whites are set

• 🍚 Egg Fried Rice - Leftover rice + scrambled eggs + frozen veggies + soy sauce

Snacks 🥜

Dad Joke of the Week

A Deep Question

When was the last time you changed your mind and what truth made you do it?

A Friendly Reminder

Takeaway 🎁 

You aren’t satisfied yet? 

Here are my Ingredients and Recommendations for you:

🎙️ Podcasts

• 4 Huge Egg Myths That Refuse to Die (ZOE)

• The Great Egg Debate: Separating Fact from Fiction (The Nutrition Science Podcast)

• The Real Reason You Should Eat Eggs For Longevity (Dr. William Li)

📚️ Books

• The Gourmand’s Egg. A Collection of Stories and Recipes (TASCHEN)

• The Book of Eggs: A Life-Size Guide to the Eggs of Six Hundred of the World's Bird Species (Mark E. Hauber)

📺️ Videos

• Are Expensive Eggs actually worth it? (Ethan Chlebowski)

• The Science of Eggs & Heart Health (Should You Eat Them?) (The Proof with Simon Hill)

• The Incredible Impact of Eating Eggs Daily – Dr. Berg's Top Reasons for Doing It (Dr. Eric Berg DC)

📑 Articles

• 6 Reasons Why Eggs Are the Healthiest Food on the Planet (Healthline.com)

• Are Eggs Really Good For You? (Health.com)

• Everything you need to know about eggs (Medical News Today)

• Eggs, protein, and cholesterol: How to make eggs part of a heart-healthy diet (Harvard Health)

• 9 Benefits of Eggs (Healthline.com)

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji