My 6 Egg Omelet Recipe
July 23, 2009 by Rob
In a recent discussion on twitter about what’s considered a “normal consumption” of eggs per day, I got quite a few responses. From 2-3 eggs a day to 6 eggs a day including variations on whole eggs vs egg whites being best.
I shared my 6 egg omelet recipe through a tweet and then thought I should share the images I took a few months back while I made it one morning. These were originally uploaded to facebook and taken with my blackberry, so excuse the quality. I’ll replace them with higher quality images later.
How Many Eggs Is Normal?
So what’s considered the normal amount of eggs to consume in a day? Each of us should have our own definition of normal as @ink_slinger asked. And that’s just it isn’t it. We now know that eggs are good for us, that the “cholesterol confusion” around them has been solved and that eggs do not raise cholesterol and are not a cause for concern at all.
Eggs are finally getting the respect they deserve, yet some still fear consuming them.
Are they only for weight lifters, sports enthusiasts, people who exercise hard?
Or can egg consumption actually help people lose weight, make them feel better and improve their health?
again, depending on how you were brought up, how your eggs are produced (or where), egg consumption can have different impacts.
I remember reading a story about an interviewer asking a man who had lived to be 100 years old about his habit of consuming up to 40 eggs a day. He responded “I never thought twice about it”.
It’s just an egg. It’s the most bio adaptable source of protein for the human body and it’s what all other proteins are compared to when describing their quality.
Regardless of what your take is on this whole question, here is my 6 egg omelet recipe.
Fresh Greens Fried In Coconut Oil
I begin with slicing and dicing onion, red, yellow or orange peppers, broccoli (about a cup), 2 kale leaves de-stemmed and cut into small pieces and then fry them a little in coconut oil. Near the end, I might put a little water in the middle and then cover it with a lid to steam it a bit at the end. Fresh mushrooms would be good to add here too, I just use mushrooms as often as I should.
Add 6 Eggs To Greens
I put in another little drizzle of coconut oil and then either beat 6 whole eggs ahead of time and pour in, or just crack them individually over the mixture. I make a “mans omelet”, with none of that fancy steaming or whatever. I just scramble them up and let them cook, turning them over once, little pieces at a time. I don’t bother with a one off “flip” of the omelet. Too much trouble. At this point, I grind some black pepper over it, along with sea salt and sprinkle on a good amount of cayenne pepper. Pepper and Cayenne help to perk up the metabolism as well. Nice little weight loss tip.
Topped With Raw Spinach
I add a big heaping bunch of raw spinach. Can you have too much spinach on your omelet? I think not. Pile it high on half of the cooked eggs and get ready to fold the other half over.
Finished Omelet
Here it is done, with the other half of the omelet flipped up over the spinach.
I would then add various versions of hot sauces to this and might even add another side of steamed asparagus or more broccoli. The whole thing is then washed down with chia gel and I’m set for my morning.
So what’s your take on this question? How many eggs should be consumed in a day? I’d love to hear your responses.
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Rob Cooper, also known as the Former Fat Guy once weighed 475 pounds. Through a system of natural health, whole foods and a basic walking program of 20 minutes a day, lost nearly 300 pounds of fat over 2 and a half years. Weekly weight training added over 50 pounds of muscle and has lowered his body fat even further. He’s the author of How To Lose 10 Pounds a Month, Every Month, a free report given to subscribers of his natural health and weight loss newsletter as well as the transformational... 
July 23rd, 2009 at 8:05 pm
This is a great blog and a great post. I love eggs and could eat them every day for every meal. I love the versatility of them and also the nutrients they pack(high in protein).
Thanks a bunch and keep up the great work.
July 24th, 2009 at 2:31 pm
EGGGSSSS comeon how many of us tried raw egg after watching rocky, now i dont do the raw egg thing anymore (am grown up now lol) BUT eggs are so good you can boil um,scramble them,poach them,dry fry them, in fact you can never get bored and for me you can never eat too many, better than a kebab anyday
.-= privatestudmuffin´s last blog .. =-.
July 24th, 2009 at 2:59 pm
Eggs need to be cooked for the protein to be available. Raw eggs have 51% of their protein absorbed while cooked eggs have 90% absorption rate.
July 24th, 2009 at 4:32 pm
Try these tips:
1. Ditch the Teflon pan. Search the web for the poison it releases as it is heated up. If you do use a Teflon pan keep the heat low.
2. Cook your omelet as Rob lists above, but instead of flipping it put the pan under the broiler (about 5 inches away from the heat source) to cook the top half.
3. If you quickly whisk a lot of air into your eggs just prior to putting them into the pan the eggs will puff up when you put them in the broiler.
4. Could you give me the source for the percent of raw vs. cooked egg protein you absorb? Thanks.
July 24th, 2009 at 10:54 pm
What is the absorption rate for raw eggs vs cooked eggs? Got the info for you @Broomy. It’s from the Journal of Nutrition
July 25th, 2009 at 2:25 am
i start mine by whisking them whilst on heat till they srart to scramble, then leave alone to set, that also heaps “raise” the omelet, but i have done the grilling the top also, i fold mine too to be honest, i just like like that,also i always put chillie in as that helps raise the metabolism
wow no raw eggs for me, everyday is a schoolday on this site
.-= privatestudmuffin´s last blog .. =-.
August 5th, 2009 at 2:06 pm
Great post, eggs are the best source of protein you can get.
BK
.-= BlueKayak´s last blog ..Exercise Your Way To An Active Metabolism =-.
September 8th, 2009 at 6:11 am
Hi Rob
Thanks for sharing the omelette recipe. I’m just curious about the ““cholesterol confusion”” that it has been solved. Do you mean eggs contains no cholesterol, period? Or do you mean no cholesterol if you remove the yolk?
I might have missed some new research.
September 11th, 2009 at 12:32 pm
hey Rob,
thanks for this great post. keep up the great work.
October 6th, 2009 at 12:21 pm
Hey man
Nice recipe! I gotta say though, I myself tend to be a bit careful about the number of egg yolks i use in my omelette. I usually use one whole egg, including yolk, and then add about 4-5 egg whites. Throw in some onions,spinach, tomatos and coriander, Put a lil drop of olive oil in the pan and cook that baby up!
=)
- Tek
October 12th, 2009 at 5:08 pm
@Tek, how do you mean cautious about the amount of yolks in your omellet. By removing the yolk, you remove the nutrition. The white is just protein and lacking nutrition. What’s your reasoning for removing the yolk? Do you know how much protein is in a yolk?
October 15th, 2009 at 3:25 am
Great info and great blog! Nice job on this post. It’s very informative and making me hungry. I’ll def try this recipe and let you know how it goes!
October 22nd, 2009 at 1:57 pm
I love eggs, I grew up on them. Now that I live in the country with my husband (a former fat guy)we eat allot of farm fresh organic eggs. Eggs are the best! eat as many as you want! It’s usually 2-3 per day for us (each) not including the eggs I bake and cook into things total 4? Maybe more.
I’m glad the cholesterol confusion has been cleared up too. Nice to know dietary cholesterol has nothing to do with the body producing cholesterol as a result of a bad diet choices/lifestyle/genetics.
November 1st, 2009 at 5:10 am
I had a suite mate in college (early eighties) that just ate the whites. He was a lean bodybuilder type and usually wore gym shorts around his room, and also regularly sick. He should have caught on that something was not working.
Look at the number of animals that eat eggs as a primary food source and that should calm your worries about them. When I took a nutrition classes decades ago, the egg was the standard of nutrition for the World Health Organization.
I do well on 2 or 3 eggs for breakfast along with a meat and potatoes. Try to avoid the hash browns that are presoaked in fats to make them stick together and then deep fried like at McDonalds and many fastfood chains, same goes for tater tots. The best are grilled with no fat prior to cooking. My bloodpressure went up 10 point in 3 months from McDonalds hashbrowns (living in a motel room at the time) and returned to normal eating the 2 egg mcmuffins without the cheese and no hash browns, even though I was drinking a medium coke with a refill every morning. I really recommend switching to tea as the colas are just all around bad for your teeth, waistline, and pH levels, but that’s another story.
November 4th, 2009 at 7:59 am
I’m doing pretty well on 6 eggs per day (two whole eggs and four egg whites). It’s a filling breakfast/lunch and a good way for a veggie like me to get lots of protein in one hit!
November 19th, 2009 at 1:48 am
Love the look of that 6 egg omelet! I am a huge fan of eggs. Its bad that everyone is so scared of egg yolks cause they are great for you. True, the yolk in the eggs have cholesterol, the unknown truth is that the yolk also contains Choline. Without choline both fat and cholesterol accumulate in the liver, so choline actually helps keep liver health optimum. Choline also helps lower homocysteine which is a risk factor for heart disease. The egg yolk is the only part of the egg which has this powerful nutrient in it. The egg yolk also holds the healthy Omega-3 fats that everyone has been raving about recently.
December 3rd, 2009 at 3:56 pm
Why & when did you start eating meat/eggs again after being veg? How do you go back??
December 10th, 2009 at 9:47 pm
The 6 egg omelet looks pretty damn good. I agree that you never have too much fresh spinach. I’m really not an omelet. I usually eat egg whites when I make my omelets now.
December 14th, 2009 at 3:46 pm
@MDB The best potatoes are no potatoes. Eggs, I eat at least 6 hardboiled eggs a day. I believe the egg to be the perfect food. And they are so cheap! You just can’t beat the price for the amount of nutrients they provide!
December 23rd, 2009 at 8:40 am
Aaron it depends a lot on your activity level and metabolism. The preferred source of energy for performance athletes is starches. The Irish centuries ago practically lived on them like Asians eat rice. If you are a couch potato, then you should eat only a small portion (half to 1/4 of a Wendy’s baked potato). Nerve impulses depend on potassium found in Potatoes and Bananas. Athletes that ride a bike for 4 hours will suffer from fatigue for days until they get enough potassium. Potatoes are a great source of vitamin C.
Right now I am losing weight (5 pounds in two weeks) and the only exercise was shoveling the driveway (2 1/2″ snow and 1/2″ snow) and going up and down the stairs for laundry. My house thermostat is at 66 or 67 degrees Fahrenheit, so I also have an extra layer of clothes on.
I have been eating a lot of lean pork (pork loin with the fat trimmed off before cooking) and chicken breast, green beans (1/2 can at a time), 2 pounds per week of dry roasted unsalted peanuts (no added fat). I also had sweet potatoes, canned pineapple (20 oz can in one sitting), Mandrin Oranges (15 oz can in one sitting), blueberries, green or red leaf lettuce (medium plate) with an Olive Oil (and soybean oil – yuck) Italian Dressing or Consorzio Mangoe Fat-Free Dressing. 2 or 3 large eggs (yolk and all) several times a week. Canned Tuna with Brown Rice and Olive Oil (may have been something else in that), Almonds, Walnuts and Pecans. I cannot recommend people eat the amount of nuts I have been. To help me metabolism them I take a L-Carntine supplement.
I been drinking 3 mugs of hot green tea (young whole leave, not teabag – Shanghai Chinese friends say very slimming effect – lot more than soft drinks at least) per day and trying not to drink my beloved Coke-a-Cola (up to 24 ounces on the days I have it). Look up what high fructose corn syrup does to your liver (fatty liver just like alcohol, increase appetite, does not affect insulin much). I even had a Big n Tasty meal, hold the mayo, extra quarter meat well done (get rid of an extra tablespoon of fat) with greasy fries and a Coke on ice at McDonalds last night.
1 teaspoon of flax seed or flax seed meal per day helps too (fat is 50% omega 3 and rich in ligans). If you are lucky your egg laying chicken eats some flax seed too.
I eat my protein first and then my carbohydrates. This reduces the insulin response. So I cut back on carbs, but do not eliminate them from every meal. Eating fruit when I crave a coke. Got to say the most important thing is give up soft drinks. Your carbohydrate level will depend on how active you are, how sensitive you are and if you are trying to lose weight. Big for me too, now mom is in Florida, is only eating when I am hungry or maybe a few hours after that, drinking lots of water (takes water to hydrolyze [break apart]the carbon bonds in the fatty acid chains to burn the fat as energy). If you’re carbohydrate levels are low enough then your body will produce ketones, which have a sick sweet smell that will be notable on your breath like diabetics get when they go into ketosis (which is why some doctors are so scared of low carbohydrate diets).
I have an condition called Malasorbion that require me to take digestive enzymes, vitamin, minerals and amino acids for what ever is deficient in my diet or not being absorbed properly, which is why I study health and nutrition so much. Latest studies in the last year college Bio 127 – Cell Biology and Chem 251 – Organic Chemistry (for chemical engineer majors). My hope is if I eliminate 95% of the high fructose corn syrup from my diet and lose 60 pounds (I am 6′-2″ 262 pounds) that my liver, gall badder and pancreas function will return t normal. I cannot eat cheese or drink milk, so lettuce is very important part of my diet.
December 23rd, 2009 at 9:01 am
Donnell,
You can have too much spinach, and you would likely feel it if you get there. I believe the calcium in spinach is bound to phytic acid (also found in wheat and other grains) and it also contains oxalic acid [like rhubarb does]. The phytic acid in spinach and grains will not interfere will calcium absorption in other greens. So spinach is very nutritious, but eat some other greens, broccoli and/or almonds too.
I have had spinach grow under a layer of snow (from summer crop going to seed). Not sure if all varieties can do that.
According to this article iron absorption is good.
see http://jn.nutrition.org/cgi/reprint/114/3/526.pdf and other site on the web or some nutrition and medical books.
December 23rd, 2009 at 10:10 am
Why Former Fat Guy 6 egg Omelet works.
In the liver there is a group of sulfur bearing amino acids that pass methyl groups around. Without Folic Acid, Vitamin B12 and Betaine, this cycle stops at homocysteine. I think it is part of the fat burning cycle. Anyway it involves cysteine and methionine in the metobolism as well. So spinach provide both the Folic Acid and Betaine and eggs the B12 (unless you lack an intrinsic factor to absorb it). Beets are another good source of Betaine. I have read this is not to be confused with Betain Hydrochloride found in digestive enzymes.
I think the book I read it in is “Methyl Magic, Maximum Health Through Methylation” by Craig Clooney, PhD. mine copy is in storage, but it looks familar.
http://www.amazon.com/Methyl-Magic-Maximum-Through-Methylation/dp/0836235851/ref=sr_1_1?ie=UTF8&s=books&qid=1261587775&sr=1-1
December 23rd, 2009 at 7:15 pm
@MDB (myself) at 8:40
I should say if you eat potatoes, new potatoes have a lower glycemic index. Yams, Sweet Potatoes and Squash is better. For rice, long grain has the lower glycemic index.
Also that a can of fruit, if I misjudge my activity level, my blood sugar can crash (fatigue or shakes), my toes tingle, fuzzy thinking and hungry again within an hour or worst immediately. After my blood sugar reaches a high enough level, my nose is stuffy too. So better to keep portions small or skip. I have less problems with potatoes, but same thing keep portions small or skip.
If you blood sugar is up, then you insulin is up, which means your not going to lose weight until you bring it back down. The 20 minute walk, climbing stairs (3 or 4 floors) etc.
January 1st, 2010 at 9:50 pm
what is “chia gel”?
January 14th, 2010 at 1:09 pm
Great post Rob. Eggs are one of the best sources of protein available. When I was a competitive bodybuilder about 15 years ago, I used to eat over a dozen egg whites each day, with only one or two yolks. However, since then I have learned that you need the entire egg.
I love what you do with the fried veggies. We do this quite often as well. My wife and I also love to fry green tomatoes in coconut oil. Since coconut oil doesn’t change chemically when heated, it’s actually healthy to fry foods with it. It can actually help speed up your metabolism.
For some great info on coconut oil, check out http://www.cancertruth.net/newsletter_2009dec.html/#Coconut
Anyway, keep up the good work!
March 11th, 2010 at 1:16 pm
I came across your blog whilst trying to find out how to publicise mine! I love your recipes, and your story is a real inspiration! I’m training for the London Marathon this spring, and have spent the last year working on turning myself from a couch potato into a marathon runner. It’s been hard work, but finding blogs like yours and seeing the changes you’ve made makes me sure I can do it!