Healthy meal plans should include eggs for breakfast. I’ve experimented with a variety of different breakfasts and found that a breakfast that includes eggs keeps me full the longest.

Healthy Meal Plans Replace a Grain-Based Breakfast With Eggs

Despite what you may have read, a healthy meal plan can include eggs. Losing weight can be as simple as changing your breakfast.

Eating Eggs for Breakfast Can Help Weight Loss

Two separate studies have shown that eating eggs in the morning (compared to a breakfast of bagels) can help you lose fat without trying.

In one of these studies, 30 overweight or obese women ate either bagels or eggs for breakfast.

  • The egg group ended up eating fewer calories at lunch, the rest of the day and for the next 36 hours.
  • Put simply, the eggs were so filling that the women naturally ate fewer calories at subsequent meals.

Another study split 152 overweight people into two groups. One group ate eggs, the other ate bagels. Both groups were on a weight loss diet.

After eight weeks, the egg group had lost significantly more weight than the bagel group:

  • 65% more weight loss (2 lbs vs 1.3 lbs)
  • 61% greater reduction in BMI
  • 34% greater reduction in waist circumference
  • 16% greater reduction in body fat percentage

The difference in weight loss wasn’t huge, but the results clearly show that simple things like changing one meal can have an effect.

Another benefit of eating eggs is that they are among the healthiest foods in the world.

Although eggs are high in cholesterol, studies suggest they do not raise your bad cholesterol or lead to heart disease, as previously believed.

If you think you don’t have time to cook a healthy breakfast, think again. Preparing a breakfast with some eggs and veggies doesn’t have to take any longer than 5–10 minutes. Just set your alarm clock a few minutes earlier and problem solved.

Healthy Meal Plans Egg Breakfast

Loaded Baked Omelet Muffins

These easy, mini baked omelets are perfect to make ahead for the week. You can switch up the ingredients and just add whatever you like or have on hand.

This is another tasty recipe from Skinnytaste to add to healthy meal plans. My blog features other recipes from this terrific website.

INGREDIENTS: (makes 6 servings)

  • nonstick cooking spray
  • 9 large whole eggs
  • 1/4 teaspoon kosher salt
  • black pepper
  • 3 strips cooked chopped bacon
  • 3 tablespoons thawed frozen spinach, drained
  • 3 tbsp diced tomatoes
  • 3 tbsp diced onion
  • 3 tbsp diced bell pepper
  • 2 oz shredded cheddar


  1. Preheat the oven to 350F. Spray the muffin tins with cooking spray.
  2. In a large bowl whisk the eggs, season with salt and pepper.
  3. Mix in the remaining ingredients.
  4. Fill and place tins on a cookie sheet and bake 20 to 25 minutes, until set.

NUTRITION: (for 2 muffins)

Calories:        165

Carbs:            2.5g

Protein:          14g

Fat:                 11g

Click here for full recipe to add to healthy meal plans.