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The humble <keyword id="99617" type="General" weightage="20" keywordseo="omelette" source="Orion">omelette</keyword>, a culinary canvas, invites creativity and promises a quick, versatile, and satisfying meal for any time of day. In this article, we will explore ten tantalizing <keyword id="3713817" type="General" weightage="20" keywordseo="omelette-recipes" source="Orion">omelette recipes</keyword> that not only elevate your breakfast game but add flair to brunch or dinner, turning this simple dish into a culinary masterpiece.<br /><br /><strong>1. Classic French Omelette:</strong><br />Embark on your omelette journey with a French classic. Master the art of creating a velvety French omelette, cooked with butter, infused with herbs, and folded to perfection, offering a creamy and indulgent experience.<br /><br /><strong>2. Veggie Delight Omelette:</strong><br />Sauté a colorful array of vegetables—bell peppers, onions, spinach, tomatoes—and fold them into your omelette for a burst of freshness and flavor, bringing a healthy twist to your meal.<br /><br /><strong>3. Mediterranean Feta and Spinach Omelette:</strong><br />Transport your taste buds to the Mediterranean with this recipe. Combine the creamy tang of feta cheese with the earthiness of spinach, creating an omelette bursting with savory goodness.<br /><br /><strong>4. Spanish-Inspired Tortilla Omelette:</strong><br />Craft a Spanish tortilla omelette with layers of thinly sliced potatoes, onions, and eggs, providing a hearty and comforting meal reminiscent of Spanish cuisine.<br /><br /><strong>5. Smoked Salmon and Dill Omelette:</strong><br />Elevate your breakfast with luxury. Fold luxurious smoked salmon and aromatic dill into a fluffy omelette, creating a perfect blend of rich and zesty flavors.<br /><br /><strong>6. Cheese Lover's Omelette:</strong><br />Indulge in decadence with a cheese lover's omelette, loaded with your favorite cheeses—cheddar, mozzarella, or goat cheese—for a gooey, melty delight that satisfies your cheese cravings.<br /><br /><strong>7. Spicy Southwest Omelette:</strong><br />Spice up your morning routine with a fiery omelette filled with jalapeños, black beans, avocado, and a sprinkle of cayenne pepper for an extra punch, adding a kick to your day.<br /><br /><strong>8. Caprese Omelette:</strong><br />Embrace the flavors of Italy with a Caprese-inspired omelette featuring fresh basil, mozzarella cheese, and juicy cherry tomatoes drizzled with balsamic glaze, offering a taste of the Mediterranean.<br /><br /><strong>9. Mushroom and Swiss Omelette:</strong><br />Savor the simplicity of sautéed mushrooms paired with nutty Swiss cheese, creating a rich and savory omelette that is both straightforward and incredibly satisfying.<br /><br /><strong>10. Breakfast Burrito Omelette:</strong><br />Transform your omelette into a portable delight by folding it around fillings like sausage, bacon, potatoes, salsa, and a dollop of sour cream, providing a breakfast-on-the-go experience that's both convenient and delicious.<br /><br />With these ten delightful omelette recipes at your fingertips, the humble egg transforms into a culinary masterpiece. Whether you lean towards classic simplicity or bold flavors, there's an omelette here for every palate and occasion. So, get cracking in the kitchen and explore the endless possibilities of this versatile dish—your taste buds will undoubtedly thank you!<br />

Egg-citing creations: 10 Delicious omelette recipes for home cooks

<ul class="summary-list"><li>Arnold Schwarzenegger loves to answer fan questions about fitness on social media. </li><li>His recent Reddit AMA included tips about eating more protein and vegetables. </li></ul><p>Bodybuilding legend Arnold Schwarzenegger shared advice on eating healthy and exercise in an impromptu appearance on social media, offering advice and encouragement in response to fans' questions.  </p><p>Schwarzenegger, known for being active online, hosted the surprise <a href="https://www.reddit.com/r/Fitness/comments/10wb86c/its_been_a_while_should_i_do_an_ama/" target="_blank" rel="noopener">"Ask me anything" thread on Reddit's "Fitness" forum</a><strong style="color: #339966;"> </strong>for five hours, discussing everything from his own workout routines to his favorite protein shake recipe. </p><p>His top tips for building lean muscle and staying healthy include getting more protein and vegetables, writing down your workouts, and sticking to a routine for best results. Here are his recommendations:</p><h2><strong>Build muscle by tracking your workouts </strong></h2><p>To build muscle, do basic exercises like squats and deadlifts "over and over," but keep track of your progress to continue challenging yourself, according to Schwarzenegger.</p><p>The former seven-time Mr. Olympia said he used to check off his sets and reps on a chalkboard for every workout. </p><p>"The weight should go up, the reps should go up, the sets should go up, the rest time should go down, or the time it takes to do the stretch and flex of each movement should go up," he wrote. </p><p>Increasing the difficulty of a workout over time is a foundational fitness principle called "<a href="https://www.insider.com/progressive-overload-fitness-meaning-and-how-to-do-it-2021-1">progressive overload</a>," and it works by putting more tension on your muscles to prompt them to grow bigger and stronger. </p><h2><strong>Stay off your phone at the gym</strong></h2><p>While most of us today use an app instead of a chalkboard to track workouts, Schwarzenegger warned against using your phone too much during workouts. </p><p>Listening to music is fine, he clarified, but be wary of scrolling social media between sets, since <a href="https://pubmed.ncbi.nlm.nih.gov/34000894/" target="_blank" rel="noopener">research</a> suggests using your phone before exercise may reduce your strength by nearly 30%.</p><h2><strong>Get protein in every meal</strong></h2><p>Schwarzenegger's diet advice for building lean muscle is to start by eating more protein. </p><p>"Focus on simple things," he said. "Anytime you put food in your mouth, make sure there is a protein source." </p><p>He said his favorite high-protein meal in his bodybuilding era was eggs, but that he didn't track macronutrients like carbs and fats.</p><p>"I didn't measure anything. I have no patience for that! Never counted. I think overthinking fitness and nutrition can end up derailing a lot of people," Schwarzenegger wrote. </p><p>He also shared his <a href="https://www.insider.com/arnold-schwarzenegger-bodybuilder-adds-tequila-schnapps-protein-shakes-2022-7">go-to protein shake recipe</a>, with a raw egg, protein powder, a banana, and cherry juice. </p><h2><strong>Eat your veggies</strong></h2><p>Schwarzenegger has been outspoken about eating a <a href="https://www.insider.com/arnold-schwarzenegger-vegan-diet-doctor-said-bad-cholesterol-lowered-2022-2">mostly plant-based diet to improve his heart</a> and shared some of his favorite vegetarian foods that keep him energized. </p><p>"I feel great and my cholesterol numbers make my doctors really happy," he said.</p><p>For lunches, Schwarzenegger said he eats omelettes or scrambles with "absolutely every vegetable in them" and often has a salad, with yogurt and granola for breakfast, and almonds for a snack. His typical dinner is <a href="https://www.insider.com/arnold-schwarzeneggers-vegan-dinner-and-protein-shake-recipe-2022-4">vegetable soup with pumpkin oil</a>. </p><p>"I love vegetable soups. No cream, just puréed veggies. Different ones every night. I apologize that it's boring," he said. </p><h2>Find a routine you enjoy</h2><p>One of the most common questions for Schwarzenegger was how he's stayed motivated to be fit for decades, which he said comes down to a stable routine. </p><p>"I just keep going every day. Some days even I feel shitty, but by showing up and doing my <a href="https://www.insider.com/arnold-schwarzenegger-works-out-90-minutes-daily-aged-74-2022-7">daily routine</a>, it normally snaps me out of it. Life is all about routine. Success isn't magic, it comes from showing up every day," he said. </p><p>Schwarzenegger said he works out in the morning, before breakfast. His current schedule includes biking to and from the gym every day, and doing a <a href="https://www.insider.com/workout-split-how-to-tone-body-build-muscle-faster-2021-6">workout split</a> that focuses on chest and back, arms and shoulders, and legs on different days, while training abs and calves every day. </p><p>But you don't have to copy his workouts or routine to get results, according to Schwarzenegger. He said the best way to get started is to pick something you can do every day and gradually work your way up.</p><p>"There are a million ways for success. Don't let anybody, even me, try to tell you there is only one way. Anybody who says their diet or program is the only way is absolutely a shyster selling you something," he said. "If you love it, do it. Just hit all your muscle groups and progress in some way week to week."</p>

Arnold Schwarzenegger shares 5 diet and exercise tips &mdash; including his favorite protein shake recipe

<ul class="summary-list"><li><keyword id="6762469" type="UNKNOWN" weightage="60" keywordseo="TikTok">TikTok</keyword> user <a href="https://www.tiktok.com/@airfryerguy?source=h5_m">@airfryerguy</a> uses his <keyword id="7342897" type="UNKNOWN" weightage="60" keywordseo="air-fryer">air fryer</keyword> to cook almost anything, from cookie cakes to entire breakfast meals.</li><li>He also puts unexpected ingredients in his air fryer, like bubble gum, bananas, and Starburst, and films the results, which aren't always edible.</li><li>The TikTok creator has also shared tips for making the most of the gadget, such as placing parchment paper at the bottom for easy cleanup.</li></ul><p><a href="https://www.insider.com/category/tiktok">TikTok</a> user <a href="https://www.tiktok.com/@airfryerguy?source=h5_m">@airfryerguy</a> is willing to drop just about any <keyword id="6181" type="COMPANY" weightage="100" keywordseo="Food">food</keyword> into his air fryer to see what happens, and his videos have gained him millions of views on the platform.</p><p>For example, <a href="https://www.tiktok.com/@airfryerguy/video/6847639050745203973?source=h5_m">he cracked an egg on a piece of untoasted bread</a> and placed it in the air fryer with a piece of raw bacon for 7 minutes at about 380 degrees Fahrenheit. The result was a speedy and seemingly finished-looking breakfast. </p> <p>He also showed fans <a href="https://www.tiktok.com/@airfryerguy/video/6855475666398219525?referer_url=https%3A%2F%2Fwww.delish.com%2Ffood-news%2Fa33512712%2Ftiktok-air-fryer-guy%2F&amp;referer_video_id=68554756663982195259525">how to make a simple cookie cake</a> in just 11 minutes using a pack of dough.</p> <p>He gave viewers a tutorial on <a href="https://www.tiktok.com/@airfryerguy/video/6855518281894235398?u_code=daha5ijl7f9c49&amp;preview_pb=0&amp;language=en&amp;_d=daha5ld3if0hea&amp;share_item_id=6848376342484995334&amp;timestamp=1594702318&amp;utm_campaign=client_share&amp;utm_medium=ios&amp;user_id=6788241463701799941&amp;tt_from=more&amp;utm_source=more&amp;source=h5_mrom=more&amp;utm_source=more&amp;source=h5_m">how to make crispy instant ramen noodles</a> in 15 seconds by mixing in an egg with the packaged ingredients before putting it in the air fryer.</p> <p>He also shares genius air fryer <a href="https://www.insider.com/category/food-hack">hacks,</a> like <a href="https://www.tiktok.com/@airfryerguy/video/6855486322447076614?referer_url=https%3A%2F%2Fwww.delish.com%2Ffood-news%2Fa33512712%2Ftiktok-air-fryer-guy%2F&amp;referer_video_id=68554756663982195259525">putting parchment paper inside the bottom of the machine</a> so nothing gets stuck. </p> <p>Some of his videos are more experimental. For example, <a href="https://www.tiktok.com/@airfryerguy/video/6853600291649096966?referer_url=https%3A%2F%2Fwww.delish.com%2Ffood-news%2Fa33512712%2Ftiktok-air-fryer-guy%2F&amp;referer_video_id=68554756663982195259525">he's shown users what happens when you put an entire package of bubble gum </a>or Starburst — or even bananas — in the air fryer. (Spoiler: It doesn't always result in something edible.) </p> <p>Food <keyword id="6369463" type="UNKNOWN" weightage="60" keywordseo="hacks">hacks</keyword> have taken over TikTok, with creators gaining millions of views for showing users how to do things like <a href="https://www.insider.com/tiktok-avocado-food-hack-keep-from-turning-brown-water-container-2020-7">store avocados</a> and <a href="https://www.insider.com/how-to-make-vegan-bacon-with-carrots-tiktok-hack">turn carrots into bacon</a>.</p><p>TikTok user @airfryerguy did not immediately respond to Insider's request for comment.</p><ul class="read-more-links"><li>Read more:</li><li><a href="https://www.insider.com/martha-stewart-hack-for-making-eggs-in-a-cappuccino-machine-2020-7">I tried Martha Stewart's hack for making eggs in a cappuccino machine and ended up with the best omelette I've ever tasted</a></li><li><a href="https://www.insider.com/squeeze-lime-over-grapes-taste-like-candy-2020-7">I tried TikTok's hack to make grapes taste like Sour Patch Kids and it's my new favorite snack</a></li><li><a href="https://www.insider.com/people-share-cooking-hack-squeezing-juice-lemon-without-seeds-tiktok-2020-5">People on TikTok are sharing a hack for squeezing the juice from a lemon while avoiding the seeds and sticky mess</a></li></ul>

A TikTok user makes unconventional recipes by throwing everything from cookie dough to bubble gum into his air fryer

<ul class="summary-list"><li>Arnold Schwarzenegger eats an 80% vegan diet, which he said has helped lower his cholesterol.</li><li>His go-to protein sources are eggs, salmon, chicken, veggie burgers, and protein shakes.</li></ul><p>Bodybuilding icon Arnold Schwarzenegger has moved away from meat in recent years, <a href="https://www.insider.com/arnold-schwarzenegger-vegan-diet-doctor-said-bad-cholesterol-lowered-2022-2">saying in a 2022 edition of his newsletter</a> that the decision to eat 80% plant-based foods led to a dramatic reduction in his cholesterol levels. But that doesn't mean Schwarzenegger has given up on a muscle-building, <a href="https://www.insider.com/best-high-protein-foods-for-weight-loss-2019-2">protein-rich diet</a>.</p><p>In an April episode of <a href="https://open.spotify.com/episode/14fpZCQUNfmIo5zR0oUiul?si=B5Dt1o05QOOBuTp6Gn7WPQ" target="_blank" rel="noopener">Arnold's Pump Club podcast</a>, the movie star revealed his go-to protein sources to stay fit.</p><p>"For protein, my staples are eggs, salmon, and chicken. But I have more and more veggie burgers with lentils and beans," Schwarzenegger said. "I also use my Ladder Plan protein powder, powered by pea protein." The former governor <a href="https://ladder.sport/" target="_blank" rel="noopener">co-founded sports nutrition company Ladder</a> with LeBron James.</p><p>Schwarzenegger previously shared his favorite <a href="https://www.insider.com/arnold-schwarzenegger-bodybuilder-adds-tequila-schnapps-protein-shakes-2022-7">protein shake recipe</a> with <a href="https://www.youtube.com/watch?v=r4c3e3zZ8kU" target="_blank" rel="noopener">Men's Health</a>, which consists of protein powder, cherry juice, almond milk, banana, and a raw, unpeeled egg.  He also likes to include schnapps or tequila in his shakes, he <a href="https://www.insider.com/arnold-schwarzenegger-bodybuilder-adds-tequila-schnapps-protein-shakes-2022-7">told Insider's Rachel Hosie</a>. </p><h2>Schwarzenegger eats a balanced daily diet, but isn't afraid to treat himself </h2><p>Schwarzenegger eats similar meals every day, spreading his protein intake throughout breakfast, lunch, and dinner.</p><p>"In the morning after my workout, I usually have oatmeal with Greek yogurt or granola. For lunch I always have a salad, sometimes with a plant-based burger or maybe salmon or chicken. Other times, it's with a scramble or omelette. For dinner, I always have soup. I like to eat light for my last meal," he said on the podcast.</p><p>Schwarzenegger's favorite veggie soup recipe includes chickpeas, low-fat yogurt, broth, olive oil, and herbs, <a href="https://www.insider.com/arnold-schwarzenegger-shares-weight-loss-hacks-getting-ripped-soup-recipe-2023-3">he said in a recent newsletter</a>.</p><p>But ultimately, Schwarzenegger said on the Pump Club podcast, his diet is boring, so if he strays occasionally and eats a big meal, it doesn't take him too far off track health-wise. </p><p>When Schwarzenegger wants a treat, he opts for Austrian wiener schnitzel, a steak, or a hamburger.</p><p>"My friends can tell you that I grill a fantastic New York Strip," he said.</p><p><strong>Correction June 5, 2023 — An earlier version of this story misattributed Arnold Schwarzenegger's comment about adding alcohol to milkshakes. He told that detail to the Insider reporter Rachel Hosie, not Gabby Landsverk.</strong></p>

How Arnold Schwarzenegger, who is 80% vegan, gets his protein

<ul class="summary-list"><li>Healthy, low-carb <keyword id="6385189" type="UNKNOWN" weightage="60" keywordseo="breakfast" source="Orion">breakfast</keyword> ideas include a green smoothie, low-carb muffins, and chia pudding. </li><li>For a savory low-carb breakfast, try asparagus frittata, egg drop soup, or cauliflower hash browns. </li><li>Eating a healthy, low-carb breakfast can help stabilize blood sugar levels throughout the day. </li></ul><p>Eating a low-carb breakfast can help <a href="https://academic.oup.com/ajcn/article/109/5/1302/5435774" target="_blank" rel="noopener">keep you full</a>, and reduce spikes in blood sugar, says <a href="https://vibrantdoc.com/meet-dr-stephenson/" target="_blank" rel="noopener">Stacie Stephenson</a>, DC, a board member of the American <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">Nutrition</keyword> Association. </p><p>"I highly recommend a low-carb breakfast for anyone struggling with morning blood sugar control, or hunger pangs before lunch," she says. That's because low-carb breakfasts often contain more protein, which is known to <a href="https://academic.oup.com/ajcn/article/87/5/1558S/4650426" target="_blank" rel="noopener">keep you feeling fuller for longer</a>. And, in general, low-carb diets may also help with weight loss.</p><p>Going <keyword id="12004847" type="UNKNOWN" weightage="60" keywordseo="low-carb" source="Orion">low carb</keyword> short-term is safe for most people, Stephenson says, except for those with uncontrolled type 2 diabetes, chronic kidney disease, or a history of eating disorders. However, <a href="https://www.insider.com/keto-diet-long-term-effects-2019-3" target="_blank" rel="noopener">limiting your carbs</a> for an extended period of time, may lead to vitamin deficiencies, heart rhythm problems, fatigue, and disrupt your digestion. </p><p>Moreover, for anyone going low-carb, it's important to make sure that you're not swapping carbs for saturated fats and cured meats, which can <a href="https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.109.924977" target="_blank" rel="noopener">increase</a> your risk for cardiovascular disease, cancer, stroke, and diabetes. </p><p><strong>Note: </strong>Low-carb diets restrict carbohydrate intake to 20-50 grams per day, while a more moderate approach is eating 100-150 grams of carbs each day. </p><p>Here are 20 healthy, low-carb breakfast ideas that we culminated from various recipe websites to get you started.</p><h2>1. Hard-boiled eggs with mixed berries </h2><div type="image" title="hard boiled eggs" height="500" width="1000" msid="85851667" hostid="261"></div><p>Two hard-boiled eggs with a 1/2 cup of mixed berries contains: </p><ul><li>Calories: 179 </li><li>Protein: 13 grams (g) </li><li>Carbs: 10 g</li><li>Fat: 10 g</li></ul><p><a href="https://bellyfull.net/how-to-make-perfect-hard-boiled-eggs/" target="_blank" rel="noopener">Hard-boiled eggs</a> are a quick and easy way to get a hit of protein in the morning, while berries are packed with antioxidants and fiber that will keep you healthy and full. </p><h2>2. Plain Greek yogurt with berries and walnuts</h2><div type="image" title="greek yogurt" height="1060" width="2121" msid="85851668" hostid="261"></div><p><a href="https://www.mealgarden.com/recipe/greek-yogurt-with-berries-nuts-and-honey/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 254 </li><li>Protein: 20 g</li><li>Carbs: 30 g</li><li>Fat: 5 g</li></ul><p>Plain Greek yogurt doesn't have to be boring when you incorporate the sweetness of berries and a drizzle of honey. The yogurt is packed with protein to keep you feeling full, while the berries deliver fiber and walnuts provide just the right amount of healthy fats. </p><h2>3. Grain-free lemon ricotta pancakes</h2><div type="image" title="lemon pancakes" height="857" width="1714" msid="85851670" hostid="261"></div><p><a href="https://thewholesomefoodie.com/2015/02/grain-free-lemon-ricotta-pancakes.html?fbclid=IwAR2vevYRUmQCA0qpmCMjF0KKHAnatq48SnsxXHDychj_lXhy-wkg9UQ0ZII" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 217 </li><li>Protein: 9 g</li><li>Carbs: 6 g</li><li>Fat: 19 g</li></ul><p>Pancakes are the ultimate breakfast food but are usually off-limits to those counting carbs. <a href="https://thewholesomefoodie.com/2015/02/grain-free-lemon-ricotta-pancakes.html?fbclid=IwAR2vevYRUmQCA0qpmCMjF0KKHAnatq48SnsxXHDychj_lXhy-wkg9UQ0ZII" target="_blank" rel="noopener">This recipe</a> minimizes carbs by using grain-free ingredients, while the ricotta and lemon pack a flavorful punch that will make you feel like you had a little treat before it's even noon. </p><h2>4. Spicy shrimp omelette </h2><div type="image" title="shrimp and veggie fritatta" height="1057" width="2115" msid="85851672" hostid="261"></div><p><a href="https://www.tasteaholics.com/recipes/breakfast-recipes/spicy-shrimp-omelette/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 329 </li><li>Protein: 36 g</li><li>Carbs: 4 g</li><li>Fat: 17 g</li></ul>Related Article Module: 5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer<p><a href="https://www.tasteaholics.com/recipes/breakfast-recipes/spicy-shrimp-omelette/" target="_blank" rel="noopener">This omelette</a> is perfect for incorporating leftover seafood and combining big taste with very few carbs. The protein and fat (not to mention spicy flavor) will leave you satiated, without any bloat. </p><h2>5. Green smoothie</h2><div type="image" title="Detox juice cleanse green drink smoothie healthy" height="1154" width="2309" msid="85851674" hostid="261"></div><p><a href="https://www.primaverakitchen.com/low-carb-green-smoothie-recipe/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 168 </li><li>Protein: 6 g</li><li>Carbs: 7 g</li><li>Fat: 14 g</li></ul><p>Smoothies don't have to be laden with carb-heavy fruits. For example, <a href="https://www.primaverakitchen.com/low-carb-green-smoothie-recipe/" target="_blank" rel="noopener">this one</a> uses <a href="http://insider.com/avocado-benefits" target="_blank" rel="noopener">avocado,</a> <a href="http://insider.com/spinach-benefits" target="_blank" rel="noopener">spinach</a>, and coconut milk mixed with a bit of vanilla <a href="http://insider.com/whey-protein" target="_blank" rel="noopener">protein powder,</a> <a href="http://insider.com/is-peanut-butter-good-for-you" target="_blank" rel="noopener">peanut butter</a> powder, and a squeeze of fresh lime to provide tons of nutrients and flavor, but without blood-sugar spiking sugars and carbs. </p><h2>6. Low-carb blueberry muffins</h2><div type="image" title="Low carb" height="1060" width="2121" msid="85851676" hostid="261"></div><p>One muffin contains: </p><ul><li>Calories: 217 </li><li>Protein: 7 g</li><li>Carbs: 6 g</li><li>Fat: 19 g</li></ul><p><a href="https://thewholesomefoodie.com/2019/01/paleo-keto-blueberry-muffins.html?fbclid=IwAR0IjC_q4J8Vpkqufr2kG_QVrvCBOD3rJ4N7lfx3oRXJVMYR0unmTqaSLOM" target="_blank" rel="noopener">This recipe</a> uses almond flour to create a low-carb option for those days when you're looking for a little comfort food, like a warm muffin, but still want to stick to your healthy eating. </p><h2>7. Ham and cheese frittata </h2><div type="image" title="ham and cheese omelette" height="704" width="1408" msid="85851678" hostid="261"></div><p>One ham and cheese omelette contains: </p><ul><li>Calories: 291</li><li>Protein: 24 g</li><li>Carbs: 4 g</li><li>Fat: 20 g</li></ul><p>If you love quiche, a frittata offers all of the taste, without the carb-laden crust. <a href="https://www.seasonedsprinkles.com/ham-and-cheese-frittata-ham-and-cheese-crustless-quiche/?fbclid=IwAR0IjC_q4J8Vpkqufr2kG_QVrvCBOD3rJ4N7lfx3oRXJVMYR0unmTqaSLOM" target="_blank" rel="noopener">This recipe</a> is packed with protein, while a touch of cream lends a decadent feel. To reduce the calories and fat, you can swap out the cream for half and half. </p><h2>8. Shakshuka</h2><div type="image" title="Shakshuka" height="1985" width="3970" msid="85851680" hostid="261"></div><p><a href="https://omgyummy.com/shakshuka-recipe/?fbclid=IwAR21sAjPep7auq6g_2pJJ1rR96J8B5RppqrSjmGrksAFzgX0b6i9Yvw_lqY">One serving</a> contains: </p><ul><li>Calories: 142 </li><li>Protein: 6 g</li><li>Carbs: 8 g</li><li>Fat: 9 g</li></ul><p>Tired of plain old eggs? <a href="https://omgyummy.com/shakshuka-recipe/?fbclid=IwAR21sAjPep7auq6g_2pJJ1rR96J8B5RppqrSjmGrksAFzgX0b6i9Yvw_lqY" target="_blank" rel="noopener">Shakshuka</a> is a middle eastern and north African dish that cooks eggs in a rich, flavorful tomato sauce. In this recipe, the eggs provide protein, while the sauce has a touch of vegetables and a whole heap of flavor. </p><h2>9. Butternut breakfast meatballs</h2><div type="image" title="air fryer meatballs" height="1769" width="3538" msid="85851682" hostid="261"></div><p><a href="https://realsimplegood.com/butternut-breakfast-meatballs/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 170 </li><li>Protein: 12 g</li><li>Carbs: 2 g</li><li>Fat: 13 g</li></ul><p>Who says you can't have meatballs for breakfast? <a href="https://realsimplegood.com/butternut-breakfast-meatballs/" target="_blank" rel="noopener">This recipe</a> combines breakfast sausage with butternut squash, mushrooms, and seasoning for a savory breakfast full of protein and vegetables. You can make it even healthier by eating it over a salad or greens. </p><h2>10. Smoked salmon and arugula salad</h2><div type="image" title="smoked salmon" height="528" width="1056" msid="85851683" hostid="261"></div><p><a href="https://www.eatthis.com/breakfast-salads/">One serving</a> contains: </p><ul><li>Calories: 371 grams</li><li>Protein: 6 grams</li><li>Carbs: 8 grams</li><li>Fat: 37 grams</li></ul><p>Salads aren't typically thought of as breakfast food, but they should be. <a href="https://www.eatthis.com/breakfast-salads/" target="_blank" rel="noopener">This recipe</a> will give you a serving of vegetables right off the bat, while the salmon and avocado provide <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">healthy fats</a>, like omega-three fatty acids, that will keep you feeling full till lunch. </p><h2>11. Asparagus and ricotta frittata</h2><div type="image" title="asparagus frittata" height="733" width="1466" msid="85851684" hostid="261"></div><p>One frittata contains: </p><ul><li>Calories: 158 </li><li>Protein: 13 g</li><li>Carbs: 7 g</li><li>Fat: 9 g</li></ul><p>Now that you know that frittatas are a low-carb quiche alternative, <a href="https://www.seasonedsprinkles.com/cheesy-asparagus-frittata/?fbclid=IwAR3HyuKEw_HjK0LX67yq4SMktHY0oYKOVd7xUwi50_8IrE0RSWUmhetI7Xo" target="_blank" rel="noopener">give this one a try</a>. It's full of vegetables and uses a fat-free ricotta cheese to make the recipe rich but light on calories and fat. </p><h2>12. Egg drop soup</h2><div type="image" title="egg drop soup" height="500" width="1000" msid="85851685" hostid="261"></div><p><a href="https://www.carbmanager.com/recipe-detail/ug:25bca96e-6690-56a5-8254-1feda6ba5422/keto-egg-drop-soup" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 142 </li><li>Protein: 8 g</li><li>Carbs: 2 g</li><li>Fat: 11 g</li></ul><p>Soup for breakfast? Don't knock it till you try it. <a href="https://www.carbmanager.com/recipe-detail/ug:25bca96e-6690-56a5-8254-1feda6ba5422/keto-egg-drop-soup" target="_blank" rel="noopener">This recipe</a> combines eggs, chicken broth, and spices for a low-carb, low-calorie breakfast option. </p><h2>13. Maple cream cheese pumpkin muffins</h2><div type="image" title="Pumpkin muffins" height="1060" width="2121" msid="85851686" hostid="261"></div><p>One muffin contains:</p><ul><li>Calories: 260 g</li><li>Protein: 7 g</li><li>Carbs: 9 g</li><li>Fat: 23 g</li></ul><p>Perfect for fall, <a href="https://sugarlesscrystals.com/keto-pumpkin-muffins/" target="_blank" rel="noopener">these low-carb muffins</a> use almond flour to keep the carb content low. They taste like a treat, but won't make you feel bogged down throughout the day. </p><h2>14. Sausage, egg, and avocado breakfast salad</h2><div type="image" title="open avocado on marble" height="2010" width="4020" msid="85851687" hostid="261"></div><p><a href="https://fedandfit.com/the-breakfast-salad-2/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 489 </li><li>Protein: 31 g</li><li>Carbs: 11 g</li><li>Fat: 35 g</li></ul><p>Need a hearty breakfast option before a day of hiking or yard work? <a href="https://fedandfit.com/the-breakfast-salad-2/" target="_blank" rel="noopener">This alternative</a> to potato salad offers a great balance of calories, proteins, and healthy fats that will give you all the energy you need to get through the day, without relying on empty carbs. </p><h2>15. Low-carb cereal</h2><div type="image" title="peanuts" height="480" width="960" msid="85851688" hostid="261"></div><p><a href="https://schoolyardsnacks.com/products/cereal?variant=31318324248664" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 100 </li><li>Protein: 16 g</li><li>Carbs: 5 g</li><li>Fat: 4 g</li></ul><p>Cereal is the perfect breakfast for when you're in a rush, but it's typically filled with <a href="https://www.insider.com/what-are-carbs">simple carbs</a> and sugar. <a href="https://schoolyardsnacks.com/products/cereal?variant=31318324248664" target="_blank" rel="noopener">This low-carb alternative</a> uses milk protein isolate and roasted peanuts to give you the crunch you crave, without the carbs. Add some milk for even more protein. </p><h2>16. Cauliflower hash browns </h2><div type="image" title="roasted cauliflower" height="900" width="1800" msid="85851689" hostid="261"></div><p><a href="https://www.wellplated.com/cauliflower-hash-browns/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 80 g</li><li>Protein: 6 g</li><li>Carbs: 3 g</li><li>Fat: 5 g</li></ul><p>Who doesn't love hash browns? <a href="https://www.wellplated.com/cauliflower-hash-browns/" target="_blank" rel="noopener">This recipe</a> uses frozen riced cauliflower - cauliflower that has the consistency of rice - and eggs to make a much lighter, low-carb alternative to the breakfast classic. Plus, these hash browns are baked instead of fried, for a lower calorie meal overall.</p><h2>17. Low-carb breakfast casserole</h2><div type="image" title="casserole with eggs bacon" height="1931" width="3863" msid="85851690" hostid="261"></div><p><a href="https://www.wellplated.com/whole30-breakfast-casserole/" target="_blank" rel="noopener">One serving</a> of this low-carb breakfast casserole contains: </p><ul><li>Calories: 168</li><li>Protein: 18 g</li><li>Carbs: 8 g</li><li>Fat: 7 g</li></ul><p><a href="https://www.wellplated.com/whole30-breakfast-casserole/" target="_blank" rel="noopener">Breakfast casserole</a> may sound decadent, but this one is healthy too. It uses ground turkey, hash browns, almond milk, and plenty of spices to create a filling breakfast.</p><h2>18. Cabbage and beef soup</h2><div type="image" title="cabbage soup" height="416" width="833" msid="85851691" hostid="261"></div><p><a href="https://cookinglsl.com/keto-cabbage-soup-recipe/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 145 </li><li>Protein: 11 g</li><li>Carbs: 5 g</li><li>Fat: 8 g</li></ul><p><a href="https://cookinglsl.com/keto-cabbage-soup-recipe/" target="_blank" rel="noopener">This recipe</a> incorporates the protein and fat from ground beef with the nutrients of cabbage for a healthy and satisfying start to the day. Best of all, you can make a big batch and eat it all week. </p><p>The benefit of this soup is that it's mostly water, which quickly fills your stomach to make you feel fuller, sooner. That can help you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/" target="_blank" rel="noopener">eat less throughout the day</a>, which is a plus if you're looking to lose weight. </p><h2>19. Vegetable scrambled eggs</h2><div type="image" title="Vegetable scrambled eggs" height="1061" width="2122" msid="85851692" hostid="261"></div><p><a href="https://www.houstonfoodbank.org/recipe-loaded-vegetable-scrambled-eggs/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 180 </li><li>Protein: 14 g</li><li>Carbs: 4 g</li><li>Fat: 10 g</li></ul><p>When you're eating healthy, you might end up with lots of leftover veggies. <a href="https://www.houstonfoodbank.org/recipe-loaded-vegetable-scrambled-eggs/" target="_blank" rel="noopener">This recipe</a> is a great way to use them up by combining whatever vegetables you have on hand with two eggs for a quick and easy low-carb breakfast. </p><h2>20. Chocolate chia pudding</h2><div type="image" title="chia" height="1060" width="2121" msid="85851693" hostid="261"></div><p><a href="https://www.lowcarbmaven.com/keto-chocolate-chia-pudding/" target="_blank" rel="noopener">One serving contains</a>: </p><ul><li>Calories: 336</li><li>Protein: 8 g</li><li>Carbs: 16 g</li><li>Fat: 27 g</li></ul><p>Chia seeds transform into a tasty and protein-packed pudding when soaked in liquid. <a href="https://www.lowcarbmaven.com/keto-chocolate-chia-pudding/" target="_blank" rel="noopener">This recipe</a> uses chia seeds, cocoa powder, coconut milk, and vanilla extract to create a low-carb breakfast that tastes too good to be true. </p><h2>Insider's takeaway</h2><p>Today there are tons of healthy low-carb breakfast options. Stephenson says that the key is finding one that tastes good, while making you feel great too. That might take some trial and error. </p><p>"The breakfast that makes you feel good may not be the same as what someone else thrives upon," she says. </p><p>So, listen to your body, follow its cues, and eat a breakfast that makes you feel full and alert.  </p><p>"What matters the most is making healthful, nutrient-dense food choices in a pattern that makes you feel energetic and satisfied throughout the morning," Stephenson says.</p><a data-type="611fc9d7172f6c2fe542fe9d">8 best drinks for weight loss and which drinks to avoid, according to dietitians</a><a data-type="60f0a6434ee35054455deda2">A full beginner's guide to the keto diet - and what research says about its health benefits and risks</a><a data-type="610444e5b0b35f0c171d2140">20 healthy, easy, and tasty breakfast ideas, recommended by dietitians</a><a data-type="60a68c6b16fb07061972eb94">10 low-carb snacks that are delicious and filling</a>

20 easy and healthy low-carb breakfast ideas, recommended by dietitians

Table of Contents: Masthead Sticky<ul class="summary-list"><li><strong>You can freeze egg whites and egg yolks separately, or whole lightly beaten <keyword id="11947982" type="UNKNOWN" weightage="60" keywordseo="eggs" source="Orion">eggs</keyword>.</strong></li><li><strong>When freezing raw eggs, it's important to take them out of their shell.</strong></li><li><strong>You can also freeze cooked egg-based dishes like quiches and frittatas.</strong></li></ul><p>Freezing raw eggs is a great solution to a number of predicaments, whether you're about to head out of town with a dozen eggs still in your fridge or you've got some unused yolks from a soufflé recipe.</p><p>Since you can freeze eggs both whole and in parts, freezing is "the best thing to do with them, instead of tossing them, or taking a risk and leaving them in your fridge," says <a href="https://www.instagram.com/feelgoodfoodie/" target="_blank" rel="noopener">Yumna Jawad</a>, the founder and content creator of <a href="https://feelgoodfoodie.net/" target="_blank" rel="noopener">Feel Good Foodie</a>, a website dedicated to creating healthy recipes with feel-good <keyword id="12300136" type="UNKNOWN" weightage="60" keywordseo="ingredients" source="Orion">ingredients</keyword>.</p><p>To get the most out of your groceries and minimize <keyword id="11894142" type="UNKNOWN" weightage="100" keywordseo="food" source="Orion">food</keyword> waste, learn how to freeze whole eggs, egg whites, and egg yolks below.</p><h2><strong>How to prep eggs for freezing</strong></h2><p>While there are numerous ways to freeze eggs, there are certain methods you should avoid.</p><p><a href="https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-egg-safety" target="_blank" rel="noopener">According to the FDA</a>, raw eggs should never be frozen in their shells. Eggs contain water, and since water expands when frozen, freezing a raw egg might cause the shell to crack. This can allow bacteria to enter the egg and make it dangerous to consume.</p><p>In addition, the FDA does not recommend freezing <a href="https://www.fda.gov/media/74435/download" target="_blank" rel="noopener">hard-boiled whole eggs or hard-boiled whites</a>. Because the water within the egg structurally changes when frozen, the texture of hard-boiled eggs - particularly the whites - will become unpleasantly chewy once thawed.</p><p>The types of eggs best for freezing include whisked whole raw eggs, raw egg whites, and raw egg yolks, as well as cooked egg-based dishes, like scrambled eggs, quiches, and egg casseroles. </p><p>However you choose to freeze eggs, it's important to freeze only fresh eggs. To check the freshness of eggs, try the <a href="https://www.insider.com/how-to-tell-if-eggs-are-good" target="_blank" rel="noopener">egg float test</a>. Fill a bowl with water and submerge the eggs. If the eggs sink, they're still fresh. "Some people think that it's a myth, but it's really not," Jawad says. Sinking "means they're sturdy and heavy … and if they float, they're bad."</p><h2><strong>What you need</strong></h2><ul><li>Muffin tin, ice cube tray, or freezer-safe containers</li><li>Fork or whisk</li><li>Salt or sugar</li><li>Aluminum foil or plastic wrap (optional)</li><li>Freezer-safe bag or container (optional)</li></ul><h2><strong>How to freeze raw whole eggs</strong></h2><div type="image" title="A person cracks a raw egg into a glass bowl." height="3014" width="4018" msid="86976298" hostid="261"></div>The steps for freezing raw whole eggs versus egg parts are similar. For best results, whisk the egg until its consistency is smooth before freezing - this step improves the texture of the defrosted egg. <br /><br />Jawad recommends using a muffin tin for freezing: "It fits so neatly, and you can tell that each muffin tin equals one egg." You can also freeze multiple eggs together and still label how many are in the unit.<ol><li><strong>Crack the eggs.</strong> You can crack them directly into the container you'll use to freeze the eggs, such as a muffin tin or large ice cube tray.</li><li><strong>Lightly whisk the eggs.</strong> Use a fork or small whisk to blend the egg yolk and whites together. You'll know they're properly mixed when the blended egg is smooth with no clumps.</li><li><strong>Add sugar or salt.</strong> Depending on what you'll use the frozen eggs for - e.g., a cake versus an omelette - whisk in a pinch of salt or sugar. For a more exact measurement, add a ¼ teaspoon of salt per cup of eggs or ¾ teaspoon of sugar per cup of eggs.</li><li><strong>Freeze the eggs.</strong> Put the muffin tin in the freezer until eggs are frozen, about four hours. You can also cover the tin with aluminum foil or plastic wrap.</li><li><strong>Label the date and store until ready to use. </strong>Note the date that the eggs were frozen-they'll last for a year after that date.</li><li><strong>Remove the eggs (optional).</strong> To save freezer space, remove the frozen eggs from the tin and put them in a freezer-safe bag or container. Run a butter knife around the edges of the egg if it's difficult to remove from the tin. Return the eggs to the freezer.</li></ol><h2><strong>How to freeze egg whites </strong></h2><p>In addition to egg-white-only bakes like macaroons or angel food cake, egg whites can substitute whole eggs in savory dishes like omelettes or quiches.<strong> </strong></p><p>To freeze just the egg whites, divide the egg whites into the muffin tin, about one egg's worth of whites per muffin cup. Whisk the whites until they feel completely smooth with no clumps.</p><p>Freeze the egg whites in the muffin tin until solid - about four hours. Label the date that the eggs were frozen and then store them for up to one year. You can also move the frozen egg whites into a different freezer-safe container to save freezer space.</p><h2><strong>Best freezer-safe containers</strong></h2><p><a href="https://www.businessinsider.com/insider-reviews-expertise-in-product-reviews" target="_blank" rel="noopener noreferrer">Insider Reviews team</a> recommends the <a href="https://www.businessinsider.com/best-food-storage" target="_blank" rel="noopener">best food storage containers</a>. Check out our favorite freezer-safe options. </p><ul><li><strong>Best overall: </strong><a href="https://www.businessinsider.com/reviews/out?asin=B00WJJBNFG&amp;originalTag=biipgf_011918_best-food-storage-containers-20&amp;platform=browser&amp;postSource=bi%7C5a6217b8a24444d0008b48fe&amp;postTag=biipgf_011918_best-food-storage-containers-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB00WJJBNFG%3Ftag%3Dbiipgf_011918_best-food-storage-containers-20&amp;sessionid=1634065269018&amp;tag=bisafetynet2-20634065269018&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">GlassLock 14-Piece Oven-Safe Box Set With Lids</a></li><li><strong>Best budget container set:</strong> <a href="https://www.businessinsider.com/reviews/out?asin=B07PSKSG1M&amp;originalTag=biipgf_011918_best-food-storage-containers-20&amp;platform=browser&amp;postSource=bi%7C5a6217b8a24444d0008b48fe&amp;postTag=biipgf_011918_best-food-storage-containers-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB07PSKSG1M%3Ftag%3Dbiipgf_011918_best-food-storage-containers-20&amp;sessionid=1634065269018&amp;tag=bisafetynet2-20634065269018&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">Rubbermaid Easy Find Lids Food Storage Container Set</a></li><li><strong>Best for large items:</strong> <a href="https://www.businessinsider.com/reviews/out?asin=B000KHRXA8&amp;originalTag=biipgf_011918_best-food-storage-containers-20&amp;platform=browser&amp;postSource=bi%7C5a6217b8a24444d0008b48fe&amp;postTag=biipgf_011918_best-food-storage-containers-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB000KHRXA8%3Ftag%3Dbiipgf_011918_best-food-storage-containers-20&amp;sessionid=1634065269018&amp;tag=bisafetynet2-20634065269018&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">Lock &amp; Lock Airtight Rectangular Food Storage Container</a></li></ul><h2><strong>How to freeze egg yolks </strong></h2><p>Common yolk-only recipes range from sweet to savory, like crème brûlée or lemon curd to mayonnaise or carbonara.</p><p>To freeze just egg yolks, divide the egg yolks into the muffin tin, one yolk per muffin cup. Whisk the yolk until blended, then add salt or sugar - ½ teaspoon salt or ½ tablespoon sugar per 1 cup yolks. Whisk thoroughly; you'll know it's completely mixed when the yolk is lighter in color and feels completely smooth.</p><p>Freeze the yolks until they're solid, at which point you can optionally transfer the yolks to a different freezer-safe container. Label the yolks with the date they were frozen and use within a year.</p><h2><strong>How to freeze cooked eggs </strong></h2><div type="image" title="A photo of two egg muffins sitting on a counter next to a muffin tin holding more egg muffins." height="3279" width="4919" msid="86976301" hostid="261"></div>While frozen raw eggs last so long, sometimes the trickiest part is remembering to use them, which is why Jawad usually cooks eggs before freezing them. "Sometimes, we freeze things, and we're optimistic that we'll use them," she says. "You're more likely to eat it if it's actually cooked in advance."<p>This tactic works best for egg dishes in which the whites and yolks are mixed together, like frittata or <a href="https://feelgoodfoodie.net/recipe/breakfast-egg-cups/" target="_blank" rel="noopener">egg muffins</a>, because cooked egg whites that are frozen separately from the yolks become tough and chewy.</p><p>To freeze cooked eggs, allow the dish to cool completely and then wrap it tightly in plastic wrap. Store in the freezer for up to three months. For larger dishes, divide into smaller portions to cool more quickly and maximize freezer space.</p><h2><strong>How to thaw frozen eggs </strong></h2><p>When you want to use a frozen egg, the safest option for defrosting is to thaw it overnight, or at least for a few hours, in the fridge. The egg is fully thawed, Jawad says, when "it's runny again and has the consistency that it had before."</p><p>If you're pressed for time, you can put the egg in a small bowl that's inside a bigger bowl of cold water. Cold water works, Jawad explains, since it's still warmer than the frozen egg. The temperature difference also won't shock the frozen egg, as warm or hot water might. This method takes 20 to 30 minutes.</p><p>For cooked eggs, thaw overnight in the fridge and then heat in a microwave, on a stovetop, or in an oven until heated through.</p><p><strong>Quick tip:</strong>  Remember to use freezer-safe containers for storage, and if you see freezer burn - a thick white film of ice crystals on the outside of the food item - discard the eggs, as they are no longer safe to eat.</p><h2><strong>Does freezing eggs change the taste?</strong></h2><p>Freezing eggs does change their taste: "It's kind of like when you freeze garlic," Jawad describes. "The taste is a little bit reduced. It's not as wonderful as it is fresh."</p><p>However, when it comes to raw eggs, this change matters less depending on what you're using the eggs for.</p><p>For example, in baking - when eggs are used more for their leavening quality than their taste - the flavor of a baked good shouldn't change. On the other hand, for savory dishes like frittatas, where the egg flavor is important, Jawad recommends "fluffing it up with lots of vegetables and aromatics, so you're not just eating the eggs by themselves."</p><h2><strong>Insider's takeaway</strong></h2><p>It's possible to freeze raw eggs, either whole or in parts, and only requires a freezer-safe container, something to whisk the eggs, and a pinch of salt or sugar. Since frozen raw eggs last up to a year when stored properly, freezing is a great option for minimizing food waste.</p><p>However, since they last so long, remembering to use them can be difficult. In particular, if you're freezing several raw eggs together at once, Jawad recommends, "Label it so that you know the date that you froze it and how many eggs are in there, so you're not playing guessing games a year later."</p><p>Another tip to ensure frozen eggs get used is to cook the eggs before freezing. Frozen cooked eggs last up to three months in the freezer and can be reheated after thawing overnight in the fridge.</p><a data-type="60c3984e08f62550565a4755">Yes, you can freeze cheese - here's what you need to know before you do</a><a data-type="601430439dad2327980e18b3">How to store bread and never throw away a moldy loaf again</a><a data-type="610168fba27a1f26ec2fa2fe">How to soften butter quickly</a><a data-type="610c0ef20cf12a614d03e8ed">Can you freeze cream cheese? Yes, but use it within two months for best results.</a>

Can you freeze eggs? Yes, but there's a right and wrong way to do it

<ul class="summary-list"><li>Eating a high <keyword id="11992727" type="UNKNOWN" weightage="60" keywordseo="protein" source="Orion">protein</keyword> diet makes losing fat and building <keyword id="11897661" type="UNKNOWN" weightage="60" keywordseo="muscle" source="Orion">muscle</keyword> easier.</li><li>Doing so has helped me cut my body fat in half and maintain it.</li></ul><p>Protein is important for general <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>, but the nutrient is especially helpful for people wanting to <a href="https://www.insider.com/how-to-lose-fat-build-muscle-simultaneously-weight-loss-tips-2020-6">lose fat or build muscle</a>.</p><p>Protein uses more energy during digestion than carbs or fat, which makes it easier to stick to a calorie deficit, nutritionist <a href="https://www.instagram.com/thefitnesschef_/">Graeme Tomlinson</a> told Insider. This is known as <a href="https://www.insider.com/not-eating-enough-protein-fat-loss-goals-2021-8">the thermic effect of food</a>.</p><p>Protein keeps you fuller longer too, which will make overeating less likely over time, Tomlinson said.</p><p>The recommended daily amount for US adults is 0.8g protein per kg of bodyweight a day, but active people require more to help with muscle growth and repair.</p><div type="image" title="A plate of Romesco chicken traybake with potatoes, peppers, and broccoli." height="2274" width="3024" msid="87950708" hostid="261"></div><p>Tomlinson recommends consuming at least 1g of protein per kg of bodyweight per day to lose body fat, but said the sweet spot is likely between 1.4-2g, depending on the individual. Aim to spread your intake out evenly throughout the day.</p><p>Eating <a href="https://www.insider.com/high-protein-daily-diet-to-lose-body-fat-keep-muscle-2021-8">a high protein diet has helped me cut my body fat in half</a>, and I aim to eat 120-130g a day. This is now my normal way of eating, but it takes foresight. To meet this goal, I plan in advance and make simple <keyword id="11894142" type="UNKNOWN" weightage="60" keywordseo="food" source="Orion">food</keyword> swaps.</p><h2>1. Plan your food in advance</h2><p>When I'm committed to my protein goal, <a href="https://www.insider.com/track-protein-calories-to-lose-fat-gain-muscle-2021-8">I use the app MyFitnessPal to track my intake</a> and plan my food.</p><p>Every evening, I take five minutes to log the meals I'm going to eat the next day, and then I assess where I'm at protein-wise.</p><p>If I've hit my target from breakfast, lunch, and dinner, I eat whatever I want for my snacks and don't worry about the protein. If I haven't, I know I need to make protein-rich choices.</p><h2>2. Plan meals around protein</h2><p>Whenever I'm deciding what to cook, I include a protein source and make sure the meal is balanced. So instead of just having a big bowl of pasta and veggies in a sauce, I might have a smaller portion with chicken on the side.</p><p>Basing meals around protein is still possible if you're vegetarian — try tofu, seitan, dairy, eggs, or pulses.</p><h2>3. Make high protein versions of your favorite treats</h2><p>If you're craving cookies, pizza, or cake, look for a high protein recipe, which can help satisfy cravings while keeping you on track.</p><p>I love making protein-boosted <a href="https://www.insider.com/high-protein-snacks-for-fat-loss-and-muscle-gain-2021-7#1-protein-boosted-chocolate-chunk-banana-bread-with-peanut-butter-1">banana bread</a>, <a href="https://www.insider.com/high-protein-breakfast-ideas-fat-loss-muscle-gain-dietitian-approved-2021-1#2-fluffy-protein-pancakes-2">pancakes</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#2-protein-waffles-2">waffles</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#4-protein-cookie-dough-4">cookie dough</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#6-berry-mousse-6">berry mousse</a>, and <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#5-chocolate-chunk-cookies-5">cookies</a>.  </p><h2>4. Incorporate protein powders</h2><p>Whole food protein sources are preferable, but protein powder can be beneficial. <a href="https://www.insider.com/high-protein-breakfast-ideas-fat-loss-muscle-gain-dietitian-approved-2021-1">I often add it to my breakfasts</a> in oats, pancakes, and smoothies.</p><p>While protein powder is a cheap and convenient protein source, for some it can lead to <a href="https://www.insider.com/fitness-trainer-stephanie-sanzo-doesnt-use-protein-powder-pre-workout-2021-7">gut irritability</a>. </p><p>I sometimes eat protein bars, but I check the ingredients and <a href="https://www.insider.com/are-protein-bars-actually-healthy-2019-5">try to choose bars that aren't also very high in sugar</a>. </p><h2>5. Make lower-calorie higher-protein swaps</h2><p>If your goal is <keyword id="11896577" type="UNKNOWN" weightage="60" keywordseo="weight-loss" source="Orion">weight loss</keyword>, bulk out meals with high protein low calorie swaps such as:</p><ul><li>Adding egg whites to your scramble or omelette</li><li>Fat-free yogurt instead of sour cream</li><li>Turkey or chicken sausages, or meatballs  instead of pork or beef versions</li><li>Powdered peanut butter instead of regular</li><li>Cottage cheese instead of ricotta</li></ul><h2>6. Snack on cooked meat</h2><p>If you eat meat, jerky or chicken skewers can make a tasty savory snack — to save money, make your own in bulk and keep it in the fridge.</p><h2>7. Add beans and pulses to dishes</h2><p>Adding beans, chickpeas, and lentils to dishes such as bolognese and curry is a great way to add more protein and <a href="https://www.insider.com/tracked-fiber-intake-harder-than-expected-to-meet-daily-goal-2021-11">fiber</a>, just be sure to work them into the overall calories if you're aiming to be in a deficit.</p>

7 simple ways I incorporate protein into my diet for fat loss and muscle gain

<p>A new <a href="http://cspinet.org/nah/xtreme2015.html">report</a> by the Center for Science in the Public Interest has identified the unhealthiest restaurant meals in America. </p><p>The center's nutrition experts reviewed menus at 200 restaurant chains in the US to find the meals heaviest in calories, saturated fat, sodium, and sugar for its annual "Xtreme Eating" list.</p><p>Restaurants that made the list include The Cheesecake Factory, Outback Steakhouse, and Red Lobster.</p><p>Here's the list, ranked lowest to highest by calories.</p><h2 class="p1">9. The Cheesecake Factory: Warm Apple Crisp (1,740 calories)</h2><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">This decadent dessert has two scoops of ice cream, whipped cream, caramel sauce, and apple crumble. It has 48 grams of saturated fat and 32 teaspoons of sugar. </span></p><h2 class="p2"><span style="line-height: 1.5em;">8. IHOP: Chorizo Fiesta Omelette. (1,990 calories)</span></h2><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">The egg dish is "loaded with spicy chorizo sausage, roasted peppers, onions and pepper jack cheese, then topped with a citrus chili sauce &amp; sour cream," according to the report. It also comes with three buttermilk pancakes. </span></span></p><p><span style="line-height: 1.5em;"><span style="line-height: 1.5em;">When you account for four tablespoons of syrup on the pancakes, the calories come to 1,990, with 42 grams of saturated fat, 4,840 milligrams of sodium,  and 1,035 milligrams of cholesterol.</span><span style="line-height: 1.5em;"> </span></span></p><h2 class="p1">7. Sonic: Pineapple Upside Down Master Blast (2,020 calories)</h2><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">This drinkable dessert comes with vanilla ice cream, pineapple, salted caramel and pie crust pieces. A large contains </span><span class="s1" style="line-height: 1.5em;">2,020 calories, and 61 grams of saturated fat and 29 teaspoons of added sugar.</span></p><h2 class="p2"><span style="line-height: 1.5em;">6. Uno Pizzeria &amp; Grill: The "2 For $12 Pick &amp; Choose" menu (2,300 calories)</span></h2><p class="p3"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">Uno's "2 for $12" deal lets customers choose from five salads, four pastas, and three pizzas. Combining the Baked Ziti &amp; Sausage Pasta and a small Chicago Classic Deep Dish Pizza results in 2,300 calories, 49 grams of saturated fat, and 5,420 mg of sodium.</span></p><h2 class="p2"><span style="line-height: 1.5em;">5. The Cheesecake Factory: Louisiana Chicken Pasta (2,370 calories)</span></h2><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">This dish weights 1.5 pounds and comes with "heavily breaded" chicken, according to the report.</span></span></p><p class="p3">"Add the New Orleans sauce (butter and heavy cream), and your plate is up to 2,370 calories (more than a day's worth), plus 80 grams of saturated fat (a four-day supply) and 2,370 milligrams of sodium (1.5 days' worth). For those numbers, you could have had two Fettuccine Alfredos plus two breadsticks at Olive Garden."</p><h2 class="p2"><span style="line-height: 1.5em;">4. Outback Steakhouse: Herb Roasted Prime Rib (2,400 calories)</span></h2><p class="p1"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">The 16-ounce prime rib that comes with this dish contains 1,400 calories. Sides of a dressed baked potato and wedge salad bring the meal to 2,400 calories, </span><span class="s1" style="line-height: 1.5em;">71 grams of saturated fat, and 3,560 milligrams of sodium.</span></p><h2 class="p2"><span style="line-height: 1.5em;">3. Dickey's Barbecue Pit: 3 Meat Plate (2,500 calories)</span></h2><p class="p3"><span class="s2"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span class="s2" style="line-height: 1.5em;">This meal comes with three meats and two sides. Combining the </span><span style="line-height: 1.5em;">Polish sausage, pork ribs, beef brisket, fried onion tanglers, and macaroni and cheese results in 2,500 calories.</span></span></p><h2 class="p4"><span style="line-height: 1.5em;">2. Steak 'n Shake: 7x7 Steakburger 'n Fries with a chocolate fudge brownie milkshake (2,530 calories)</span></h2><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">The 7x7 Steakburger is massive. It contains a whopping seven beef patties for a total of 1,330 calories. A small order of fries and chocolate fudge brownie milkshake brings the meal to a total of 2,530 calories. The meal also has </span><span class="s1" style="line-height: 1.5em;">68 grams of saturated fat, 5,060 mg of sodium and 26 teaspoons of sugar</span></span></p><h2 class="p2"><span style="line-height: 1.5em;">1. Red Lobster: "Create Your Own Combination" meal (2,710 calories)</span></h2><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><span style="line-height: 1.5em;">Picking three shrimp dishes - Parrot Isle Jumbo Coconut Shrimp, Walt's Favorite Shrimp, and Shrimp Linguine Alfredo - to go with the Caesar salad, fries, and a cheddar biscuit that are part of this meal brings the total calorie count to 2,710. Adding a Lobsterita, the chain's 890-calorie margarita, brings the total to 3,600 calories.</span></span></p><p class="p2"><span style="line-height: 1.5em;">"It's like eating an 8-piece bucket of KFC Original Recipe chicken with four sides of mashed potatoes with gravy, four pieces of corn on the cob, and eight packets of 'buttery spread,'" the report says.</span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/how-floyd-mayweather-spends-his-money-boxing-2015-4">Here's how Floyd Mayweather spends his millions</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="NiaGVpdDqdBR4NCmtjL5odLe14N1R4Hp" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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