Breakfast

I recently had a friend tell me that he eats six eggs for breakfast. Every morning.  Six eggs.  Every morning.  To me, that seems like too much cholesterol!  

Anyway, in an effort to gain weight and increase his protein intake, he has resorted to this six eggs per day routine.  With great success he is nearing his hoped for goal weight.  I thought I would give him a few ways to sub some of those morning yolks, but still get "roughly" the same amount of protein and calories.

1 large egg (the white and the yolk) has about:

78 calories, 212 mg cholesterol, and 6.3 g protein

Some swaps:

• 1 tablespoon peanut butter (94 calories, 0 mg cholesterol, 4 g protein)
• 23 almonds (164 calories, 0 mg cholesterol, 6 g protein)
• 1/2 cup Greek Yogurt (88 calories, 8 mg cholesterol, 11.2 g protein)
• 1/2 cup cottage cheese (80 calories, 10 mg cholesterol, 12 g protein)
• 2 egg whites (34 calories, 0 mg cholesterol, 7 g protein)