400 calories, 22 grams protein + veggies and fruit

Eggs have gotten a bad rap as cholesterol boosters. In fact, it isn’t the cholesterol in foods that affects our levels as much as it is the saturated fat we eat. The saturated fat in eggs is small compared to other animal products like beef, chicken and dairy products. Reducing fatty cuts of beef and pork, sausages, hard cheese, butter and margarine, pastry, cakes and biscuits, cream and half and half, and coconut oil can significantly improve your cholesterol values.

320 calories, 3 grams protein, no veggies or fruit

Plus, eggs provide eggscellent protein and protein at meals keeps you full longer – a 150-pound adult’s protein needs are around 56 grams per day. Compare the breakfast options pictured here and make your own choice about including eggs (and color) into your meals.