Whether you want to lose body fat or gain muscle, both require diets higher in protein than most people typically eat. That means the 1-2 eggs you’re having at breakfast is probably not enough protein to optimize your body’s ability to build muscle and burn fat.

We usually recommend around 30-40g of protein per meal for most people. This is going to also help you with your hunger and satiety throughout the day.

Let’s look at the nutrition info for 1 Egg and 2 Fl Oz of egg whites:

1 Whole Egg 2 Egg Whites

71.5  Cal 31.6 Cal

6.3g  Pro 7.2g Pro

5g  Fat 0.2g Fat

Let’s make it simple and show you how to get 30-40g of Protein from eggs alone at breakfast.

2 Whole Eggs + 9 oz Egg Whites = 40g of Protein & 10 G Fat (279cal)

2 Whole Eggs + 6 oz Egg Whites = 30g of Protein & 10g of Fat (232) cal

For egg white’s don’t crack an egg and drump the yolk. Buy egg whites separately and measure in fluid ounces. We recommend these egg whites from Costco as it will save you more money than buying a regular carton from most markets.

There’s no eggscuse why you can’t get enough protein at breakfast!