You may not make certain precisely how a lot protein is in an egg, however you’ve doubtless skilled how satisfying a plate of them will be. And whereas your omelet could be a tasty and filling solution to begin your morning, the common-or-garden egg can also be loaded with plenty of different well being advantages, making it a terrific staple to assist energy you thru your whole day.

Relying on its measurement, an egg comprises between 5 to eight grams of protein. The macronutrient helps help your pores and skin well being, restore muscle groups, and hold you full and happy. Most individuals ought to goal to eat about 20 to 30 grams of protein throughout breakfast to maintain hanger at bay till lunch or snack time, Cara Harbstreet, MS, RD, LD, a Kansas Metropolis-based registered dietitian and founding father of Avenue Good Diet, tells SELF. So including a pair eggs—whether or not hard-boiled, scrambled, or over straightforward—to your morning plate will be an effective way that will help you get there.

However protein isn’t the one wellness perk that makes eggs a strong breakfast choose. For starters, their yolks are a wonderful supply of choline, which helps mind operate, muscle contractions, and ache notion. (So sure, you’d be lacking out for those who solely scrambled up some egg whites!) They’re additionally filled with antioxidants, compounds that will assist forestall a dangerous course of known as oxidative stress. That’s vital, since consultants consider it might contribute to the event of sure situations, together with coronary heart points, Alzheimer’s, or Parkinson’s illness, as SELF beforehand reported. And whereas you could have heard that eggs are loaded with ldl cholesterol, current analysis means that it might not be as large of a well being concern as you may suppose, says Harbstreet. For most individuals, “it’s completely superb to have a complete egg or two,” she continues.

Generally, although, you’ll find your self in a breakfast rut, when even your most fun scramble or omelet begins to really feel just a little stale. The excellent news is that there are tons of different nutrient-rich morning meal choices on the market which might be simply as fast and satisfying as consuming eggs. Some recs could be acquainted—say, staples like Greek yogurt or toast with peanut butter—however others are extra artistic, like chickpea flour that you could flip into pancakes or smoked salmon to prime on bagels. So, that will help you change it up, we’ve rounded up a listing of high-protein meals to fill up on which might be simply as eggcellent as eggs.