EGGS: A user’s guide

I wrote a while ago (here) about my love of oats, nut butter and coffee.

Now it’s time to have a look at the other thing I eat A LOT of. Eggs.


I reckon I eat 15-18 a week on average. I’m willing to bet that’s over twice the amount that most people’s normal intake (not boasting or anything).

Eggs are brilliant. I could (and do) eat them at any time of day, and they seem to work really well on ride days; an egg included in breakfast before a mega-ride, a quick and quality recovery meal after the ride, or, if not consumed as the recovery meal, an easy dinner for when you’re too mashed to cook anything more complex after some tough miles that day.

They’ve been maligned in the past, when people thought that the cholesterol they contain adversely effects cholesterol levels in the blood. This has since been disproven. I won’t start going into the science behind this because (a) I’ll only be regurgitating facts I’ve googled and (b) I can’t be arsed.

I never paid masses of attention to the debate about the ‘negative’ cholesterol impact of egg-cessive consumption of my ovoid friends, and I pay even less so now. For me, eggs have always been a cheap source of nutritional AWESOMENESS: full of protein (and they are a whole protein, which is essential), minerals, vitamins; healthy fats. And they’re dirt cheap.

If you’re thinking that my consumption is a little egg-cessive, Adam Hansen, Australian Lotto rider, and finisher of 16 successive Grand Tours, eats 6 eggs for breakfast every day when competing. Now that is a lot of eggs. If they’re good enough for him, then they’re definitely good enough for me.

There are some essential things that you must obey when using eggs however.

Here’s the rules of usage.

Basic principles.

Eggs must be:

  • Fresh, free range, and locally produced (I can’t bring myself to say ‘sourced’).
    1. From an independent grocer type place where they will be fresher and probably from about 10 miles down the road.
    2. Not from a supermarket.
  • Extra large.
    1. For a proper meal, always three at a time.
    2. For a cheeky side / constituent of a meal in which eggs are not the focus, less than three is permitted; i.e., boiled egg in salad, egg as a protein boost stirred into your porridge before an epic ride*
  • Soft cooked / runny.
    1. i.e., Omlettes and scrambled eggs that are only just set / cooked
    2. Fried / boiled / poached eggs with soft yolk
      1. Except for sandwiches, in some salads, or if to be eaten cold. Cold very runny egg yolk is a bit gag-some
  • Cooked from room temperature.
    1. They cook better / quicker / easier.
    2. Storage in the fridge is permitted, but if doing so, give them time to warm up out of the fridge before cooking if possible.
  • Whole
    1. NEVER throw away the yolk. If you do throw the yellow beauties away, I hate you.

Application principles:

For optimal egg usage in meals where egg is the key constituent, the following meal builder applies.

This does not essentially apply to the bolt on to porridge• referred to above, or salads, where egg is not always the key feature (Salads are chaos. All rulebooks get thrown out of windows with the assembly of a salad).

Egg meal builder:

  • Eggs (duh)
  • A green thing
  • A red thing
  • A salty, meaty thing
  • Good bread (this is probably the fifth pillar of my diet after Oats, nutbutter, coffee, and eggs). Must not be cheap sliced shite. Get it ideally fresh from a local baker. Rye, Sourdough, Granary, Wholemeal is best.

For example:


Apologies for the size of the above – can’t work out a better way. Best read from a desktop / laptop

*Eggs in porridge: egg-splanation:

To get your porridge even more nutritionally awesome, cook oats on hob, and just about ready, add a whisked egg in and stir gently with the porridge off the heat. The heat of the oats will cook the egg and make it super rich and creamy. The eggs will scramble a bit if the porridge is too hot when you add the egg. It will still taste fine however.

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