You may not ensure precisely how a lot protein is in an egg, however you’ve possible skilled how satisfying a plate of them will be. And whereas your omelet is perhaps a tasty and filling strategy to begin your morning, the common-or-garden egg can be loaded with a lot of different well being advantages, making it an awesome staple to assist energy you thru your complete day.

Relying on its dimension, an egg accommodates between 5 to eight grams of protein. The macronutrient helps assist your pores and skin well being, restore muscle groups, and hold you full and glad. 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 Road Sensible Diet, tells SELF. So including a pair eggs—whether or not hard-boiled, scrambled, or over simple—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 decide. 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 in case you solely scrambled up some egg whites!) They’re additionally full of antioxidants, compounds that will assist forestall a dangerous course of known as oxidative stress. That’s necessary, since consultants imagine it could contribute to the event of sure circumstances, together with coronary heart points, Alzheimer’s, or Parkinson’s illness, as SELF beforehand reported. And whereas you will have heard that eggs are loaded with ldl cholesterol, latest analysis means that it is probably not as massive of a well being concern as you may suppose, says Harbstreet. For most individuals, “it’s completely wonderful to have an entire egg or two,” she continues.

Generally, although, you could 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 is perhaps acquainted—say, staples like Greek yogurt or toast with peanut butter—however others are extra inventive, like chickpea flour which you can flip into pancakes or smoked salmon to prime on bagels. So, that will help you swap it up, we’ve rounded up a listing of high-protein meals to fill up on which might be simply as eggcellent as eggs.