mediterranean diet: healthy menu meal plan #44

the incredible, edible (poached) egg

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Eggs are so great. They come in individually-sized packages. They last a really long time in the fridge. They’re loaded with healthy nutrients. They are a meal-prep mainstay. They can be served at breakfast, lunch or dinner. And they’re an important part of the Mediterranean diet, up to 4 times a week.

“But wait, what about the cholesterol in eggs?”, I hear you say.

Well, first… the cholesterol found in the yolk of the egg is called dietary cholesterol and every egg contains about 186mg of it. For most people, this type of cholesterol doesn’t have much impact on blood cholesterol levels. That’s why eggs remain a healthy part of a healthy diet.

But, second… egg yolks do contain saturated fat, about 1.6g per egg. This is the stuff that can have an effect on blood cholesterol levels. That’s why the Mediterranean diet guidelines suggest limiting intake to no more than 4 per week.

So why bother to include eggs in your diet at all? The answer is simple: an egg is still an amazing ingredient because it’s a complete protein. That means eggs contain all nine essential amino acids your body needs that it can’t make itself.

Amino acids are building blocks that are vital to strengthen your immune system, your brain, your energy levels and tissue repair. If you want to know even more, here’s what a very reliable (in my opinion) internet source, webMD.com has to say about the protein in eggs:

• High-quality and digestible: Egg protein is highly bioavailable, meaning the body can easily absorb and use it.

• Distribution: About half of the protein is in the egg white (albumen), while the yolk also contributes a significant amount, along with fats and vitamins.

• Main types: The egg white is rich in ovalbumin, the most abundant protein, and ovomucin, which helps create the gel-like consistency.

• Other benefits: Egg protein has antimicrobial properties and contains other nutrients like choline, iron, and omega-3s.

https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits

Pretty neat, huh?

As always, you’ll find a couple extra recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself) so that you don’t have to go hunting around for them. And of course, this week I’m including two simple but essential recipes for poached and hard boiled eggs.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

But right now, it’s time to pull up a chair, grab a cup or a glass and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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