Men's Health

6 Quick and Easy Recipes to Add more Protein to your WFH Diet

Working from home has become the new norm–and likely a reality from here on out. While taking video calls from the couch beats sitting in traffic, it also comes with a shift away from our regular routines. For one thing, the WFH lifestyle means we’re not in a hurry to go anywhere in the morning. That much needed morning coffee run is no more, nor is a dash out into the streets for a speedy lunch between meetings. We’re left with our own skills in the kitchen, and the option to whip up meals based on what we have in the fridge. 

So what makes a perfect WFH meal? We all want something quick and easy, but more importantly, healthy foods that give us the energy to power through long days, many a conference call and emails galore. In comes eggs: a nutrient-fueled and incredibly versatile ingredient that can quite literally be added to almost any meal! Packed with flavour, a serving of two large eggs is not only delicious, but provides 13 grams of protein to sustain you until your post-workday happy hour. If that isn’t reason enough to include eggs into your diet, here’s another: they also require a short cooking time. Bingo! We have a winner. 

These days the hours seem to all blur together. In a recent story, Bloomberg reported that a web designer they interviewed said he has to “set an alarm to remind himself to eat during his non-stop workday.” So there’s no doubt that making sure you can prep something quickly and easily, whether it be in the mornings, or easily whipped up during lunch, is vital–or it won’t happen at all. Eggs can easily be added to any meal of the day. Especially for a quick afternoon snack, delicious lunch, or maybe even dinner. 

With all that in mind, we’ve teamed up with Get Cracking to share with you these 6 quick and easy-to-create must-try recipes:

Easy Spinach and Bacon Fried Rice

Fried Kimchi Eggs.ca Swagger

Serves: 2
Prep time: 5-minutes
Cook time: 15-minutes

Ingredients:

  • 2 fried eggs
  • 4 slices bacon, chopped
  • 2 cups (500 mL) of baby spinach
  • 2 cloves of garlic, chopped
  • 1 tsp (5 mL) of ginger, grated
  • 1 1/2 cups (375 mL) of white rice, cooked
  • 2 tsp (10 mL) of sesame oil
  • 2 tsp (10 mL) of canola oil
  • 1 1/2 tbsp (25 mL) of soy sauce
  • 1 tbsp (15 mL) of rice vinegar
  • 1/4 cup (60 mL) of green onion, thinly sliced

Carbs and protein? Yes please! Fried rice is a classic and quick go-to-meal that can be enjoyed for lunch or even dinner. It’s a one pot dish that doesn’t really require much of a cook time either. You can serve it with a side dish, or enjoy on its own. For a vegetarian option, simply leave out the bacon. You’re still getting a healthy 13 grams of protein from the two eggs. Get the full recipe and instructions at eggs.ca

 

Quick Garden Salad with Hard-Boiled Eggs

Serves: 2
Prep time: 10-minutes

Ingredients:

  • 4 cups (1 L) of fresh baby spinach
  • 1/2 cup (125 mL) of sliced cucumbers (half moons)
  • 1/2 cup (125 mL) of halved cherry or grape tomatoes
  • 1/2 cup (125 mL)of canned chickpeas, drained and rinsed
  • 2 hard boiled eggs, peeled and sliced

Vinaigrette:

  • 1/4 cup (60 mL) of extra-virgin olive oil
  • 2 tbsp (30 mL) of apple cider vinegar
  • 1 tbsp (15 mL) of minced shallot
  • 2 tsp (10 mL) of chopped fresh chives
  • 1 tsp (5 mL)of dijon mustard
  • 1/2 tsp (2.5 mL) of honey
  • 1/4 tsp (1.25 mL) of both salt and pepper

Let’s face it, sometimes all we crave is a salad. Not only is this salad super easy to assemble, but it packs quite the punch when it comes to nutrients and can be seasoned to your liking. After all, one can never go wrong by eating more fresh vegetables. One of the best things about adding eggs to simple salads like this one? The healthy fats in eggs actually help your body to absorb the important nutrients in the vegetables. Get the full recipe and instructions here.

Pro tip: Whip up a batch of hardboiled eggs (they last up to a week in the fridge) and keep them on hand to add to simple salads like this one for a complete meal.

 

Egg and Mushroom Tartine

Serves: 1
Prep time: 15-minutes
Cook time: 28-minutes

Ingredients:

  • 1 egg
  • 2 tbsp (30 mL) Canola or Olive Oil
  • 1/2 tsp (2.5 mL) of minced garlic (optional)
  • 1/2 lb (0.3 kg) of assorted mushrooms, cleaned and sliced
  • 1 cup (250 mL)of spinach leaves
  • 1 slice rustic bread (e.g. French, Italian, sourdough), thickly cut
  • 1 slice of Swiss cheese
  • Salt and pepper

Enjoy the full health benefits of mushrooms, eggs and spinach with this quick and easy meal. The combination contributes to an amazing flavour profile, texture and is nutrient fueled. Add in a slice of your favourite cheese with some generous dose of seasoning and you’re good to go! Get the full recipe and instructions here.

 

Buffalo Chicken Cobb Sandwich

Serves: 2
Prep time: 10-minutes
Cook time: 10-minutes

Ingredients:

  • 2 hard boiled eggs, sliced
  • 3/4 cup (175 mL) of shredded cooked chicken
  • 1/4 cup (60 mL) of mild buffalo wing sauce
  • 1/4 cup (60 mL) of mayonnaise
  • 2 whole wheat buns, split
  • 2 slices of Swiss cheese
  • 1/2 cup (125 mL) of shredded lettuce
  • 2 slices of tomato

With chicken and eggs, this dish is perfect for a protein-fueled WFH lunch. Turn up the heat by opting for a hot buffalo sauce. It is an ideal option for those looking for a quick and easy – serve with chopped vegetables on the side for a balanced meal. Get the full recipe and instructions here.

 

Hand-Tossed Pizza with Eggs

Serves: 2
Prep time: 15-minutes
Cook time: 10-minutes

Ingredients:

  • 1 lb (0.5 kg) of store-bought pizza dough
  • Couple pinches of all-purpose flour for rolling
  • 2 tbsp (30 mL) olive oil, divided
  • 1/2 cup (125 mL) of pizza or marinara sauce
  • 1 1/2 cups (375 mL) of shredded Italian blend cheese
  • 1/2 cup (125 mL) of pitted Kalamata olives, chopped
  • 4 eggs
  • 1/2 cup (125 mL) of arugula

You can curb those pizza cravings while still getting fresh, whole ingredients into your meal. It’s definitely the best of both worlds with this recipe, which elevates a traditional homemade pizza by baking it with eggs on top for a boost of protein and nutrition. Yet another dish for the ‘gram. You can also throw on any leftover veggies from your fridge onto your pizza to use them up.

Pro-tip: If you order in, cracking an egg onto the pizza and popping it into the oven (that’s been pre-heated to about 250 degree) for about 5 minutes–or just make your eggs over easy and pop them on top– will take that pizza up a notch and even higher in protein! Get the full recipe and instructions here.

 

Shakshuka for One

Serves: 1
Prep time: 3-minutes
Cook time: 6-minutes

Ingredients:

  • 1 cup (250 mL) of pasta sauce
  • 1/2 tsp (2.5 mL) of paprika
  • 1/8 tsp (0.5 mL) of cumin (optional)
  • 2 eggs
  • Pepper, to taste
  • 2 tbsp (30 mL) grated or crumbled cheese (e.g. feta, cheddar, parmesan)
  • 2 tbsp (30 mL) chopped fresh cilantro, parsley, mint, green onions or a combination of fresh herbs

Who says Shakshukas are only meant for mornings… Shakshuka is a hearty dish that is packed with flavour and protein, perfect for any meal. It can also be modified by adding any of your favourite vegetables. Get the full recipe and instructions here.

There you have it! You can whip up a wholesome, nutrient-rich egg dish in just 10 minutes. For even more protein-filled and easy-to-create egg recipes, visit eggs.ca and check out @eggsoeufs on Instagram or Facebook for a collection of well-balanced meals you can chef up mid-work day and meal prep tips that will save you time during the week.

 


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