By Jessica Ivey, RDN, LDN
The Egg Nutrition Center partnered with Jessica Ivey, RDN, LDN to write this blog post.
The holiday season can be magical, but it also tends to be one of the busiest times of the year. Tight schedules filled with special activities and get-togethers can lead to on-the-go eating and skipped meals. Prioritizing regularly scheduled meals featuring nutrient-dense foods, like eggs, can help keep you feeling your best all month long.
Protein is an essential part of an overall healthy diet. This macronutrient helps build and maintain muscle tissue in adults, and diets higher in protein have been shown to increase satiety, helping people to control their appetite and support a healthy body weight. With 6 grams of protein and a good or excellent source of eight essential nutrients per large egg, eggs are a convenient and easy-to-prepare protein. Pair proteins, like eggs, with vegetables, fruits, whole grains, and/or low-fat dairy products to create balanced meals to fuel your body.
To minimize mealtime stress, keep things simple with quick and easy meals that can be made in thirty minutes or less. Eggs can cook in just minutes and can be enjoyed any time of day.
- Cook your eggs in the microwave for a superfast breakfast or lunch.
- Make a quick dish using leftovers like this Quinoa Egg Scramble for a one-dish meal featuring protein, whole grains, dairy, and vegetables.
- Vegetarian Fried Rice is a versatile dish full of flavor that takes just 15 minutes to prepare.
- Make Scrambled Egg Tacos with Cilantro Lime Drizzle for a crowd-pleasing dinner
- Try Scrambled Egg, Tomato, Basil & Mozzarella Panini for a portable meal option on the go.
Make-ahead meals can be a lifesaver for a hectic week. Spending a little time on the weekend prepping for the week ahead can set you up for success even with a full calendar.
- Frittatas are a perfect make-ahead dish because they store and reheat well. This Sun-Dried Tomato and Kale Frittata has a pretty pop of red and green that’s perfect for a Christmas gathering or a weeknight family dinner.
- Boiled eggs can be made in advance and refrigerated for up to one week. Use them for making egg salad or as a protein topper for salads and grain-based dishes. Cajun Herb Egg Salad packs a big punch of flavor for adding egg-citement to a packed lunch or potluck meal.
- A soft-boiled egg adds a boost of protein to this Easy Microwave Ramen with Egg.
- This Cobb Salad Wrap can be assembled the night before, wrapped in plastic wrap, and refrigerated until lunch the next day.
- For breakfast, make these Spicy Black Bean Breakfast Burritos the night before and reheat in the morning.
The possibilities are endless when it comes to cost-effective, versatile, delicious, and nutritious eggs. Happy Holidays!
Jessica Ivey, RDN, LDN, is a dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. Jessica offers approachable healthy living tips, from fast recipes to meal prep guides and ways to enjoy exercise on her website, JessicaIveyRDN.com. Follow her on Facebook and Instagram.