• Elizabeth | Dietitian Nutritionist

Blog : "Egg"cellent Meal Prep Hacks

Updated: Feb 3

By: Elizabeth Ray MS RDN LD

Best-selling author Michael Pollan has found when people stop cooking chronic illness increase at alarming rates. He theorizes that when we stop preparing food at home we rely more on processed, convenience, and fast foods. I refer to these foods as: ‘franken-food,’ which means even though they look, smell, and taste like food, they were birthed in a laboratory and are only a shadow of the real thing. These food-like substances are unfortunately high in harmful chemicals, very low in nutrition, and lead to addiction; hence, resulting in poor health.


As a food professional, I see this occurring in my, or in our culture. I believe a person’s health is his/her wealth. I also believe eating well is the best medicine. Therefore, I am saddened by the declining value we place on real, home-cooked food.


We live incredibly busy lives and there are times when convenience is necessary, so instead of shifting blame (which is never helpful) or becoming the food police (again, never helpful), I choose to offer solutions.


I am often asked about cooking hacks because I believe every person wants to eat well and values health. Therefore, today I am sharing a nutrition ninja hack that is super easy, exceptionally nutritious, and gives convenience a new look.


It all starts with the mighty, but humble egg! I understand there is a big controversy surrounding these little spheres of nutrition, so talk with your doctor.

Let me explain why I choose the egg:

  1. An egg is the most ‘complete’ protein source, meaning it contains 100% of the amino acids our bodies need for wear, tear, and repair.

  2. An egg is rich in vitamin D (bone & immune health), choline (brain & cellular health), and lutein and zeaxanthin (eye health); these are only three nutrition super powers of the egg! It has so many more!

  3. An egg is one of the cheapest sources of protein, seriously at only 33 cents per ounce, no other protein source is cheaper! (based on Farmer’s Market price for a dozen of egg, $4/dozen)


The egg muffins I create are usually done while I’m cooking a evening meal. I find it easy to add these to my cooking routine, especially while the oven is hot. The recipe takes minutes to prep, but last all week for ‘emergency’ meals and snacks.


These egg muffins are great for a quick breakfast, or an additional topping on a salad. The egg muffins can even become your favorite guilt-free snack! The ideas for eggs are endless, and I have found when home-cooked food is available real food nutrition is easy, like a nutrition ninja!


For my eggs muffin recipes & more, go to https://www.wholefoodbeliever.net/post/recipe-5-easy-egg-recipes



Egg Muffins aren't just pretty, they are very nutritious!

Elizabeth Ray, MS RDN LD works as a registered dietitian nutritionist helping people improve their relationship with food and with themselves. Her Instagram handle is @wholefoodbeliever, and she can be found on Facebook at https://www.facebook.com/e3trition. Elizabeth has also has a blog at https://www.wholefoodbeliever.net.

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For your information only. The statements on this website and/or in this article are opinions. Wholefoodbeliever does not provided medical or nutritional advise, treatment, or diagnosis.

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