Did you know that current scientific research says that people who eat a morning meal made with eggs feels fuller and consumes fewer calories at lunchtime than those who eat cold cereal for breakfast? I had to laugh when I read that. "DUH!" I thought - of course they feel fuller, they're eating real food!

Science explains the real food issue this way: An egg, which contains around 72 calories, comes with six grams of protein, and protein is what keeps hunger at bay. Eggs also contain memory-boosting choline and vision-protecting lutein. Add to this that they are just delicious, and really, why would you choose cereal over eggs?

All this said, registered dietician, Rachel Meltzer, likes to encourage people to eat more eggs and shared 3 great ideas for tasty variations with Fitness Magazine, that can be put together in less than 15 minutes.

First, Marinara-Poached Egg, which offers 306 calories, 11 g of protein, an about 30 g of carbohydrate.

Heat a few tablespoons of olive oil in a small sauté pan over medium heat. Add some thinly sliced yellow onion (maybe 1/4 of the onion - it's really to taste, though). Sauté until browned, about 5 minutes. Then add a pinch of red pepper flakes and some marinara sauce (maybe 1/2 cup). Heat sauce until warmed through, about 1 minute, then gently break 1 egg into it. Cover pan and simmer over low heat until white is firm, 5 to 7 minutes. This is delicious served with a whole wheat pita pocket that's been toasted and torn into wedges.

Next, Spinach Omelet Roll-Up, which is 198 calories, has 10 g of protein and on 2 g of carbohydrate.

Whip one egg and cook it in a well oiled small pan 1 to 2 minutes or until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In this same pan, sauté 1 cup baby spinach until wilted, about 1 minute. Spread 1 teaspoon prepared olive tapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wilted spinach, roll up, and cut in half.

Finally, Tex-Mex Scrambled Eggs, which has 308 calories, 17g protein, and 21g carbohydrate.

In a small skillet pan-fry a corn tortilla until crisp, in a little butter or avocado oil, about 2 minutes on each side. Remove from heat and dice. In same pan, sauté a little jalapeño (about 1/8th), seeded and diced. Add some diced red bell pepper, green bell pepper, onion, and tomato (this is to taste). Whisk 2 eggs, add to pan and scramble with vegetables, then stir in diced tortilla. Top with 1 tablespoon sharp shredded cheddar and some chopped cilantro (to taste - we love it so I'll add 1/2 to 3/4 cup!).

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Sources:
www.fitnessmagazine.com
www.closetcooking.com
www.rosemaryfarm.com
www.thekitchen.com