Poached, boiled, or scrambled with veggies — minimal added fat
Omelets with spinach, mushrooms, or peppers — boost fiber and nutrients
Less Healthy Pairings:
Fried eggs with bacon or sausage (high in saturated fat)
Eggs on white toast with processed cheese
Pair eggs with whole grains, avocado, or a side salad for a balanced meal.
What Happens If You Eat More Than 7 Eggs a Week?
For most people, nothing harmful — especially if the rest of your diet is balanced.
But potential concerns include:
High dietary cholesterol intake — may affect blood levels in sensitive individuals
Nutrient imbalance — if eggs replace other protein sources like fish, legumes, or nuts
Allergies or sensitivities — rare, but possible
Moderation and variety are key.
Egg Alternatives (If You Need to Cut Back)
see next page
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