Why Eggs Are Good For You + Egg White Recipes for Weight Loss

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Our medically-proven programs include a balance of lean proteins, fruits, vegetables & more. We choose the foods which are approved on our programs based on their nutritional value, their levels of vitamins & minerals and the body’s overall needs. Protein is one of the key food groups because of its ability to build   and repair muscle, and   maintain health. Protein foods include fish   chicken, turkey  ,beef, pork eggs & more.

Eggs are a great source of protein, and approved in different forms for each of our Medical Weight Loss programs. Egg whites are one of our approved protein sources on RM3®, and whole eggs are an option for patients following the RM Lifestyle® guidebook.

Many people think that that eggs are “bad” for you, however the nutrients in this food bring an array of benefits to the body and help its consumers stay full for longer, maintain their energy & improve strength. The misconception that eggs are a poor food choice comes from the idea that they are too high in cholesterol. While eggs do have higher cholesterol levels than lean meats, it has been proven that healthy people can eat them, in moderation, with no impact on their risk of heart disease.

The Egg White:

Egg whites are approximately 17 calories each, and contain about half of the whole egg’s value of protein. Plus, they contain 54 milligrams of potassium. Egg whites have no saturated fat or cholesterol.

The Egg Yolk:

The yolk of an egg is the part that people concerned about cholesterol are worried about, however egg yolks have a high protein content and contains essential vitamins and healthy omega fatty acids. Benefits of the egg yolk may include:

  • Increased immune function
  • Improved bone density
  • Increased skin and hair health
  • Improved fat and protein metabolism

Overall, eggs are a beneficial food that should be considered for everyone seeking to enjoy a healthy lifestyle. Their low cost, versatility and abundance make them a staple food for every household.

RM3®-Approved Recipes Including Eggs:

Egg White Frittata:


    • 1/2 cup thinly sliced green onions (4-5 green onions)
    • 1/2 cup jalapeños, seeded and chopped (about 2)
    • 4 cups spinach
    • 3 cups liquid egg whites
    • Salt and pepper, to taste
    • Zero-calorie nonstick cooking spray


    1. Preheat oven to 325ºF.
    2. Spray a 12-inch oven-safe skillet (such as a cast iron skillet) with zero-calorie nonstick cooking spray Add green onions and jalapeños and sauté over medium heat until softened, about 4 to 5 minutes.
    3. Add spinach and stir until wilted, about 3 to 4 minutes. Season with salt and pepper to taste.
    4. Remove skillet from heat. Pour in egg whites, stirring to combine.
    5. Move to preheated oven and bake for 35 to 40 minutes, or until eggs are set. Cool slightly, about 5 minutes.
    6. Slice frittata into 8 wedges.

Recipe Yields: Each frittata wedge is 1 oz. of protein and 1/8 cup of vegetables.

Deviled Eggs:


  • 6 hardboiled eggs (cut in half and discard the yolks)
  • 1 cup cauliflower mash
  • 1 heaping Tbsp Walden Farms Amazin’ Mayo
  • 1 heaping tsp mustard
  • Paprika


  1.  Slice eggs in half lengthwise and remove yolks. Set whites aside.
  2. Prepare “mashed cauliflower” by adding raw cauliflower florets in a large pot until very tender, about 10 minutes.
  3. Drain, then transfer to a food processor and pureé until smooth, adding water if needed for desired consistency.
  4. In a small bowl, combine mashed cauliflower, Walden Farms Amazin’ Mayo & mustard; mix well.
  5. Stuff or pipe into egg whites. Sprinkle with paprika. Refrigerate until serving.


Recipe Yields: 2 oz of protein and 1 cup of vegetables


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