When I first started to get into lifting and tracking macros, that was when I realized how hard it was for me to meet my protein requirements. 4oz of chicken breast was around 100kcal+ but wasn't as filling and satisfying as it lacked volume. That was when I discovered the versatility that egg whites had to offer in terms of taste, whilst offering a hearty dose of protein.
However, I hated having to separate my eggs per use because I didn't want to waste the yolks I wasn't planning on consuming because each egg was equivalent to a baby chick. So at home we decided on separating the eggs in bulk: the egg whites for me and the yolks were used to make leche flan.
Having egg whites (already separated) on hand makes it easier to add extra protein to your meals, minus the fat (and extra calories) from the yolk. Each egg white is around 16kcal and 1 cup of egg whites racks up 126kcal and 26.5g of protein, making it a high-protein, low calorie food.
In baking, you can use egg whites as substitute for whole eggs, and in just-add-water pancakes, as substitute egg whites for the water to up the protein content.
egg white & parmesan omelette, smoked salmon,
whole grain toast pieces
I've also tried to make it a point to have at least 1/3 cup of egg whites for breakfast (as an omelette, in pancakes/waffles, added to oatmeal/zoats (zucchini oats), or just plain scrambled, just to make sure I meet my protein requirements for the day.
In sum: egg whites = good; high-vol + high-protein
___________
Egg whites: 1 cup
Calories
126
|
Fat
0.41g
|
Carbs
1.77g
|
Protein
26.49g
|
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