Some male bodybuilders regularly eat up to 80 egg whites per day – that's how important they are as a diet supplement for building a muscular physique.
Okay, now for the harsh truth – they taste pretty disgusting.
So, thanks for that Mother Nature... you couldn't have made chocolate the muscle-building super high-protein and zero fat foodstuff? Or beer?
But I digress.
Us bodybuilders have to eat egg whites – and we have to cook them because eating them raw reduces their protein value by 50% and can be very dangerous (See our dangers of raw egg whites article here.)
So here, for your delectation, are our six of the best breakfast recipes, lunch recipes and dinner recipes for getting the egg whites down in an acceptable form.
We won't be winning any Michelin stars (they're still egg whites!) but these are palatable recipes and they are guaranteed to help you pack on the muscle.
1: Mexican Morning Scramble
When you need a morning fix, nothing beats scrambled eggs for brevity and versatility. Toss in chopped veggies (peppers, onions, tomatoes, etc.) and add a little cheese to round-out a protein-packed breakfast.
Heat half a tablespoon of olive oil in a pan over medium-high heat and add veggies.
Crack two eggs and add a few egg whites into the pan.
Scramble using a spatula until eggs are white and fluffy and sprinkle salt, pepper and garlic. Add cayenne pepper if you like it spicy.
2: Pumped-up pancakes
Need to satisfy a sweet tooth? Here's a healthy recipe to kill your cravings without destroying your diet.
Egg white protein crepes are the perfect dessert (or a weekend brunch idea) when you're in the mood. This nutrient-balanced snack takes only moments to prepare.
Whisk in a bowl two egg whites with half a scoop of protein powder. Blend well and pour onto a non-stick, heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble.
Remove from the pan and smear with almond butter, sliced apples and a sprinkling of cinnamon, or try natural peanut butter with sliced bananas.
3: Muscle Soup
Okay, it's egg white soup and it takes a bit to love. BUT it's incredibly simple to prepare and will meet any bodybuilder's nutritional requirements.
Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
Once the eggs whiten, remove from heat and serve.
4. Muscle mug scrambled eggs
1/2 cup Egg Whites
1 wedge light garlic & herb spreadable cheese, chopped
Spray inside of large microwave-safe mug with cooking spray.
Stir together egg whites and cheese in mug.
Microwave on HIGH 1 minute. Stir; microwave 15 seconds more or until set. Serve immediately.
6 eggwhites and a yolk
fat free cheddar cheese
fat free flour tortillas
Beat the whites and yolk and put in a skillet with cooking spray. Then, cook the eggs over a medium flame. Turn eggs over and add some cheddar cheese.
Meanwhile heat up the tortillas in the mike or oven.
Place cooked eggs in the tortillas and roll up. you might want to add some salsa.
Each fajita: calories 131, carbs 16 grms, protein 15 grms and fat 0.5 grms.
6. Power-packed protein pancakes
1/4 cup egg whites (approx 2)
1/4 cup 1% cottage cheese (I prefer Friendship whipped)
1/4 cup quick cooking oatmeal (not instant)
Blend ingredients together until it is pancake batter consistency. Add a sprinkle of cinnamon if liked.
Heat up pan, pour in batter, wait until it bubbles, flip, and wait until done.
Serve with a tbsp of sugar free preserves or fresh fruit if desired.
Happy cooking and happy growing bodybuilders!