Eggs are a very important part of a healthy lifestyle and one of the most nutritious foods on the planet. They are a great source of healthy fats and protein which keep you feeling full. They are also super easy to cook, relatively inexpensive and easy to transport!!

I honestly don’t go a day between Monday and Friday without consuming a boiled egg or 2. Every Sunday arvo after my weekly grocery haul I boil up 15 eggs for the work week. That’s 5×2 eggs for me and 5×1 for my partner (he has a raw egg in his smoothie daily) Fortunatly his mum lives on a lovely property with healthy fertile chickens so our supply is endless.

5 ways to include eggs in your daily meal plan;

1. BOILED EGGS;  Boiled eggs are the perfect arvo or morning snack and can be chucked into the handbag or grabbed on the way out. Even eaten in the car depending on your driving skills!  Smash them up with some avo and eat like a dip with crackers or just peel it and eat it whole. People in the office might give you funny looks but just wait – “first they laugh then they copy”

egg avo cracker

2. EGG SANDWICH OR WRAP; my lovely work colleague has taken to making the most divine looking egg, avo and mayo smash toasties for lunch and I am constantly jaw droppingly jealous. So the other day we both had them and what a highly nutritious tasty toasty it was!! I am now somewhat addicted. If toasties aren’t your thing… plain boiled egg or curried egg, cheese and cucumber finger sandwiches are always a hit. Especially for events or weekend picnics. EVERYONE loves a crust less egg sandwich finger!

eggv toastie

3. POACHED OR SCRAMBLED EGGS; eggs are the perfect breakfast ingredient and can be made so many different ways. They are the perfect accompaniment to avocado on toast or a great base for a quick scramble made with left over or wilted veggies.

avo smash 5

Poachies and avo smash on rye RECIPE >> HERE

4. EGG STRIPS IN STIR FRYS; this is such a simple yet effective addition to stir fry’s and other Asian dishes like fried rice and it not only tastes great but boost the protein and nutritional content. Simply whisk up some eggs, salt and a dash of milk and fry it in the fry pan 3 minutes or so per side. Let it cool before slicing it up into strips!! Then top or toss!!

nasi final

Nasi Goreng Recipe >> HERE

5. RAW EGG; are you game enough? crack a raw egg into your next smoothie or whisk one into your hot steamy oats. Trust me! Sounds gross and its not for everyone but it makes everything more fluffy and light.

oats and egg

Check out this blog post with 4 simple breakfast recipes containing an EGG >> POST HERE

When it comes to eggs opt for the organic and free range where possible and ALWAYS EAT THE YOLK!! There is a lot of talk about how the yolk is the ‘fatty’ part of the egg – which is correct… however the yolk is full of the good fat that our body needs daily to thrive and also so many other nutrients that you are simply throwing away if you don’t consume. If 12 eggs cost you around $7 that means each egg is about 60c. Make sure you get your WHOLE 60 cents worth!!

In the words of Sarah Wilson “eat the whole food. Don’t take out yolks or the fat. It’s the yolks and fat that contain the enzyme that breaks down the egg in your stomach, providing for better metabolism.” Sarah Wilsons IQS website >> HERE


A healthy diet is all about ‘whole’foods and ‘whole’some ingredients. You can throw away the shell but don’t miss out on the amazing nutrient dense yolk. So yes – eggs are totally all that they are CRACKED up to be!!



  1. Hey Katie! I have a question on the raw egg – at what stage do you crack it in to your oats, at the start or at the end?
    Ps. love the blog!



    1. Hey Beth,

      Thanks so much!!

      At the END!! so cook your oats in the microwave or stove as usual with milk and cinnamon etc and then when it is like 90% cooked take it off the heat and crack the egg in and whisk it with a fork quickly. You don’t want a cooked egg just sitting on your hot oats hehe!! :)

      I have tried to microwave it with the raw egg from the start but it turns out better this way. And the egg will cook as it is whisked through the hot oats.


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