How eating eggs at breakfast helps with weight control

By Carol Harrison, RD, ​ 

Have you noticed that when you eat eggs for breakfast, you’re less likely to feel hungry before lunchtime? I’ve done some digging into the research, and the results may inspire you to get cracking with eggs more often in the morning.  

  1. Eating eggs at breakfast curbs hunger later in the day. We’ve all heard that protein curbs hunger. Eggs are an excellent source of high-quality protein, so it’s no wonder studies have found that eating eggs at breakfast helps us feel fuller, longer and eat fewer calories later in the day.​1-5 
    Good to know:​ Most research studies used two eggs as a serving. Canada’s Food Guide​ also recommends two eggs is one serving of meat and alternatives. 
  2. Eggs are low in calories.  Eggs offer a wealth of nutrition including vitamins, minerals, antioxidants and protein, with a mere 70 calories per egg. While I don’t promote calorie counting as a way to eat healthier, I do promote eating whole, naturally nutrient-rich foods which tend to have modest calorie counts, like eggs.  
    Good to know:​ Time-strapped in the morning? Me too! I always keep hard-cooked eggs on hand for easy grab-and-go breakfasts. With the shells on, they keep for a week in the fridge. 

4 grab-and-go breakfast ideas 

  1. Two hard-cooked eggs, piece of fruit, chunk of cheese 
  2. Egg burrito, fruit smoothie
  3. Muffin tin ​Ham, Cheese & Broccoli Frittata ​(make ahead), yogurt cup 
  4. Sliced egg sandwich​, piece of fruit