ExRx.net

My second meal of the day is pretty much the same each day (at least Mon-Fri)

egg whites (including min 1 yolk, max 2)
1 cup Bell peppers, sliced (mix of red, yellow, green, orange)
1/2 - 1 cup brown rice (sometimes w/ 1 Tbspn ext virg olive oil)
1 small red apple

On days that I don't have PT before this meal (military, running and calisthenics), I'll usually eat 4 egg whites including one yolk along with the above foods excluding added olive oil. (Sometimes I'll have a few almonds also).

For days that I do have PT, I usually go with 6 egg whites (one yolk) and either the olive oil or almonds along with everything else.

All of my meals after this one are different each day but this second meal of the day is always pretty much the same. What's the general concensus/opinion on the amount of egg consumption this tallies up to by the end of each week? I almost always have eggs on the weekends also, but I'll do scrambled or omlets, still consuming 1-2 yolks w/ 4-6 whites per day. (this is just the protein portion of one my meals for any given day and it's always accompanied by veg, fruit, sometimes grain)

It seems to be pretty good and balanced. Healthy fats, carbs, protein, some vitamins. Why is it that you discard the egg yolk?

I think that 4-6 yolks would be too much choline http://www.whfoods.com/genpage.php?tname=nutrient&dbid=50.

see egg info at
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92



I know that I definately get the rest from beef, chicken, and I always throw a couple tablespoons of wheat germ and flax seed in my oatmeal. I eat alot of egg whites because I just figure that 4-6 will get me up to the same amount of protein as a serving of lean animal protien. Just seems like alot of eggs sometimes when I think about it.

A tolerable dose is up to 3.5 grams. Eggs have .252 g or w/e it stated. Also in cooking some choline will be destroyed. I wouldn't put to much thought into that unless you are starting to see toxicity symptoms.

Roger that. Thanks for the feedback.

Most of the nutrition is in the yolk.

That to, I forgot to mention that.

Eggs. One item I don't worry too much about. Protein in the whites, other good stuff in the yolks. I usually go with a 2:1 ratio of egg white (or egg sub) to real egg, if using 3 eggs, or 1:1 if using real eggs. Chloresteral doesn't really count much, I just like keeping TOTAL fat down for calorie purposes. Don't be afraid of yolks.
Tim