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CLINICAL KNOWLEDGE MAGAZINE
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Five Unique Suggestions for a Breakfast with Eggs
David Janitzek
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Diets Premium Medical Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 6 min |
| Diets Premium Medical Expert David Janitzek | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Breakfast is the most important meal of the day, it should provide us with energy for the whole morning and fill us up for a long time. Therefore, it is worth using eggs, which are a source of many valuable nutrients. Eggs are very versatile in the kitchen and the possibilities of their use are endless. However, there are many great ideas for a tasty breakfast with this ingredient that can be prepared quickly and easily.
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Eggs – a source of valuable nutrients with high value
Chicken eggs are a product of high nutritional value. Egg protein is absorbed by the human body by more than 90%. On the other hand, egg yolk contains the highest amount of vitamins and minerals. Chicken eggs are also a source of fat, especially docosahexaenoic acid (DHA), which belongs to a group of polyunsaturated omega-3 fatty acids. Other significant compounds present in eggs are lutein and zeaxanthin. They are carotenoids, which play a crucial role in maintaining the proper functioning of the human body. Choline and lecithin are also components of chicken eggs. Choline, which is the main component of yolk, is part of lecithin. The latter has a positive effect on the functioning of the human nervous system, improves concentration and cognitive processes. The best solution is to eat a whole chicken egg, which ensures an adequate supply of all nutrients (J. Kijowski, G. Leśnierowski, R. Cegielska-Radziejewska 2013).
Which eggs are most suitable to select
The marking on eggs is not arbitrary. The initial digit in the code refers to the type of farming. The number 3 signifies cage farming, while the number 2 signifies barn farming. Eggs marked in this way are not a prudent choice due to the conditions of poultry farming and the quality of their feed. The optimum eggs are those marked with the number 1, which denotes they are free-range, and those from organic farming, which are marked with the number 0. Other characters in the code denote the country of origin, e.g. PL, and the subsequent digits indicate the county, region, scope of activity, and type of farm from which they originate. Ultimately, the most judicious choice is eggs marked with the numbers 0 or 1, as they originate from chickens that live in superior conditions, and the nutritional content of their feed influences the nutritional composition of eggs.
Egg-based breakfast - Five ideas to start your day
Preparation time: 35 minutes Ingredients (per serving): - eggs - 2 pieces, - olive oil - 1 tablespoon, - onion - 1 piece, - garlic clove - 1 piece, - red bell pepper - 1/2 piece, - green bell pepper - 1/2 piece, - pickle - 1/4 piece, - tomatoes - 2 pieces, - arugula - a handful, - pepper - a pinch, - chili pepper - a pinch, - sweet paprika - a pinch. Directions: 1. Heat the olive oil in a pan. 2. Cut the onion and garlic into small cubes and fry them. 3. Place the bell peppers and pickle in the pan and simmer for about 5 minutes. 4. Add the peeled, diced tomatoes and simmer for another 5 minutes. 5. After this time, make two small indentations in the vegetables, place the eggs in them, cover with a lid, and simmer until the eggs are set (about 7 minutes). 6. Season to taste and sprinkle with arugula. Nutritional information (per serving): - Energy: 379 kcal, - Protein: 22.7 g, - Fat: 16.5 g, - Carbohydrates: 34.9 g, - Dietary fiber: 10.7 g.
Toast with eggs in the shirt and vegetables
Preparation time: 25 minutes Ingredients (per serving): whole grain bread 2 slices, eggs two pieces, olive oil 1 tablespoon ¼ piece, red bell pepper ½ piece, avocado handful, cocktail tomatoes, salt pinch, pepper sprig. Instructions:1. Toast the bread until crispy. 2. Wash the bell pepper, remove the seeds, and cut it into strips. Wash the avocado, peel it, and cut it into strips as well. 3. Bring water with salt to a boil in a pot. Break the eggs separately into a bowl or cup. 4. Once the water is boiling, use a spoon to create a vortex. Pour the egg into the vortex and after 2-3 minutes carefully remove it. Repeat with the second egg. 5. Spread the toasted bread slices with olive oil, arrange the avocado and bell pepper strips on top, and place the egg in the T-shirt on top. 6. Season with salt and pepper. Serve with cocktail tomatoes. Nutritional value (per serving): - Energy: 529 kcal, - Protein: 21.4 g, - Fat: 27.6 g, - Carbohydrates: 48.7 g, - Fiber: 10.5 g.
Egg muffin with ham and vegetables
Time required for preparation: 40 minutes Ingredients (for 4 pieces): eggs 2 pieces, olive oil 1 spoon, milk 4 spoons, chicken breast ham 3 slices, red pepper 1⁄2 pieces, tomato cocktail handful, baking powder 1/2 spoon, salt pinch, pepper pinch. Preparation: 1. Preheat the oven to 180°C. 2. Grease the molds for the muffins with olive oil. 3. Cut the ham into small cubes. Wash the pepper, remove the seeds and cut into cubes. 4. Beat the eggs into a bowl, add milk, ham, and pepper and mix thoroughly. 5. Add baking powder and spices to the mixture and mix thoroughly. 6. Pour the mixture into the molds and bake in the oven for about 15 minutes. 7. Serve the ready muffins with tomato cocktail. Nutritional values (per piece): – energy: 83 kcal, – protein: 7.1 g, – fat: 4.4 g, – carbohydrates: 3.8 g, – dietary fiber: 1.0 g.
Sandwiches with egg cream, avocado and cucumber
Preparation time: 30 minutes Ingredients (per serving): whole grain bread 2 slices, eggs two pieces, olive oil 1 tablespoon, natural yogurt two tablespoons, avocado half a piece, tomato one piece, dill one tablespoon, cucumber half a piece, arugula one handful, salt a pinch, pepper a pinch, sweet paprika a pinch. Preparation: 1. Boil the eggs until hard. 2. Mash the avocado and mix with olive oil, salt and pepper. Chop the dill. 3. Peel the eggs and cut into small cubes or blend to achieve a smoother consistency. 4. Mix the egg mixture with the avocado, dill and yogurt. 5. Season the cream with salt, pepper and sweet paprika. 6. Spread on bread slices, sprinkle with arugula and cucumber, and serve with tomato. Nutritional information (per serving): - Energy: 572 kcal, - Protein: 23.7 g, - Fat: 29.1 g, - Carbohydrates: 53.8 g, - Fiber: 11.3 g.
Tortilla with eggs and vegetables
Preparation time: 25 minutes Ingredients (per serving): whole grain tortilla piece, eggs 2 pieces, olive oil teaspoon, onion plaster, chicken breast ham two patches, red bell pepper 1⁄4 piece, green bell pepper 1⁄4 piece, parsley teaspoon, cilantro tablespoon, salt a pinch, pepper a pinch. Preparation1. Chop the onion and fry it in olive oil until golden brown. 2. Wash the bell peppers, remove the seeds, chop them into small pieces, and add them to the pan. 3. Cut the chicken breast into small pieces, add it to the vegetables, and fry everything together for about 5 minutes. 4. Then add the eggs to the pan, season with salt and pepper, and stir until they are set. 5. Place the finished omelette on the tortilla, add the chopped tomatoes, chopped parsley, and cilantro, and roll it up. Nutritional value (per serving): – energy: 450 kcal, – protein: 27.9 g, – fat: 21.9 g, – carbohydrates: 35.3 g, – dietary fiber: 8.1 g.
David Janitzek
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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