One whole egg provides up to 15% of your daily needs of iodine, a trace element that’s essential for good thyroid function and effective metabolic function. It also helps your body utilize calcium efficiently.

Spices: sea salt, pepper

Sides: Sweet potato slices and asparagus

Instructions: Spray a non-stick skillet with extra-virgin olive oil. Mix one whole egg and 2 egg whites in a bowl (with a whisk or fork), adding a pinch of sea salt and a pinch of pepper for added flavor. Pour eggs into skillet and let stand until the liquid becomes slightly hardened then, with a non-stick spatula, flip the eggs so both sides are cooked evenly. Fold into a half circle.

Calories: 88

Protein: 20 grams

Carbohydrates: 0 grams

Fat: 4 grams

Saturated Fat: 0 grams