Bodybuilding Cooking 101: All About Cooking Eggs

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One of the top muscle building foods to have in your diet plan is eggs.

Eggs contain a very good dose of nutrition, are quite low in cost, and can be prepared in less than two minutes depending on the cooking method you use.  If you need a fast and reliable source of protein on the go, they simply can’t be beat.

Eggs, although very nutritious, can also quickly add calories since the yolk is mostly good fat. That is why I recommend to use a combination of egg whites and yolks.

Since there are so many different ways to prepare eggs, this also makes it that much easier to prevent boredom from setting in. simply by changing the way that you prepare them, you can add a new twist to your diet plan.

Let’s take a closer look at what you should know about why eggs are one of the best muscle building foods.

Eggwhites or Full Egg?

Now a lot of people ask me why they should only take egg whites and not the whole egg. The reason is that most people who are into bodybuilding need much more protein than fat. But if a person were to try and get their full protein requirements in a meal from whole eggs alone, they would go way over their fat requirements for that meal. Just take al ook at this comparison below to give you a better idea.

6 Whole Eggs: 30g Fats/36g Protein

4 Eggwhites and 2 Whole Eggs: 10g Fats/34g Protein

See the difference? The equivalent protein amounts, but much less fat with the second option.

I dont have anything against the yolk, but if you eat too many of them the calorie content might be too high.

Free Range, Grain Fed, Or Regular?

One question that you might find yourself asking is whether you should be going for free range eggs, grain fed, or regular.  The primary difference is free range eggs do tend to be healthier and many have a higher level of essential fats than regular or grain fed eggs.

So if you want the best quality in your eggs, this is the variety to select.

On the other hand, regular eggs do tend to cost less, so if budget is a concern, this will be the variety to turn to.

Normally I will get a mix between organic and regular eggs unless I am preparing for a show at which time I will switch to all organic just to be on the safe side and bring my A-game! :)

How To Prepare

So how should you prepare your eggs?  When preparing your eggs you’ll always want to choose the lowest fat methods of preparing them, only adding olive oil if need be so you keep healthy fats in there.

There are more ways than just the tradditional Bodybuildder’s Boiled Eggs!

Good options for preparation include:

  • boiling them
  • scrambled
  • poaching them in water
  • sunny side up
  • or creating an omelette
    with your eggs and serving them with diced vegetables for added nutrients.

Remember that you can also use egg whites to prepare French toast using Ezekiel bread, protein pancakes with oatmeal and protein powder, or any other baking that you’re doing to increase their protein content.

Now let’s show you one sample recipe for using this one of the top muscle building foods.

The Perfect Omelette: Turkey Bacon Scramble

Makes 1 Serving


– 8 Egg Whites
– 1/2 cup Red Onion, chopped
– 1 cup Mushrooms, sliced
– 1 cup Broccoli florets
– 1/2 cup Green Pepper, chopped
– 1 Scallion, minced
– 1 tbsp of Olive Oil
– 1/2 teaspoon Dried Oregano
– 1/2 teaspoon Dried Parsley
– 1/2 teaspoon Garlic Powder
– 3 slices Turkey Bacon, cut
– Salt and Pepper


1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender

2. In another skillet, cook turkey bacon.)

3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon

Nutritional Facts

(Per Serving)

Calories: 327

Protein: 50g

Carbohydrates: 7g

Fat: 11g

So if you’re not making use of eggs in your diet, now is the time to start. Do not overlook this one of the perfect muscle building foods as it really can offer so much nutrition and quality to your diet and support your muscle building goals.

What is your favorite ‘egg’ recipe?

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The Muscle Cook

My name is Liam Mailer, my mission is to help you fix your boring diet and show you how to cook and prepare delicious healthy meals in minutes.

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