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The hike in prices surrounding eggs has been one that directly affects one’s diet as well as expenditure when budgeting each month. Given that they are a reliable source of protein and vitamin D, and the importance of including the dietary component in meals mean that having to cut corners impacts the way we eat. Having protein diversity not only helps in creating an inclusive and sustainable eating habit but also enables one to think beyond the usual perception of ingredients for healthy yet innovative preparations. In order to ensure a consistent intake of the nutrient irrespective of monetary factors, keeping in mind strategic ways to think ahead and meal plan is of great help in streamlining cooking and eating instead of having to deprive oneself completely.
Use Strategically
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On most days for those who eat eggs and toast for breakfast or include it as part of a workout meal, shelling out a pretty penny can significantly affect their overall spending. Instead, creating a variety of options which appeal to the palate and deliver the same satiation as eggs do in these preparations can be of great help. Swap an egg bhurji with a spicy tofu scramble or even make a vegan omelette once or twice a week. Reserve the consumption of eggs to larger meals such as lunch or dinner, where it is eaten in curry form along with a carbohydrate component which helps keep one full for longer.
Stretch With Alt Proteins
Whether it is plant-based protein sources such as legumes, tempeh and tofu, or animal-based ones such as lean meats, utilising other ingredients in a variety of dishes is a great way to expand one’s culinary capabilities as well as innovate in the kitchen. Unlike a predominantly vegan diet that is devoid of eggs, there is always scope for eggs to also be replaced for texture with chickpea liquid, crushed flaxseed paste or applesauce in techniques such as baking or roasting. For savoury preparations, dabble with mock meats, minced soya chunks and crumbled tofu.
Opt For Simple Cooking Methods
As much as one’s kitchen would permit, ensure that eggs are cooked in ways that are compatible with one’s skill set while functioning in the space. For example, avoid trying to poach an egg if not familiar with it previously. Refrain from using an egg wash over pastries or pie crusts; opt for a mixture of heavy cream to brush on their surfaces. Techniques like boiling, scrambling or frying are fail-safe while also helping steer clear of unnecessary wastage during this time.
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Balance Affordable Nutrition
While exploring other budget-friendly protein sources such as sprouts or peanuts, keep in mind to buy them in a fairly larger quantity than one would typically use. Alternately, look for discounts or bulk buy offers at local supermarkets or grocery stores when purchasing eggs. Store them in a safe place where they can avoid coming in contact with the possibility of breakage. Offset the consumption of eggs by using fewer in number and adding cubes of paneer or chicken to curries and stews.
Whole Eggs > Whites
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For those who are passionate about healthy eating and fitness, the tendency to eat egg whites poses as a bit of a challenge when looking to fix up a pre or post-workout meal. Ideally, it is advisable to include the whole egg in one’s diet while also eating fewer in number and avoiding wastage in part. Whole eggs also provide more satiety and nutrition in comparison while also being a cost-effective option to continue with. Swap out a serving of eggs with a chickpea salad or poached fillet of fish instead in order to keep the intake consistent while also feeling full until the next meal is served.
