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Egg-Based Meals Under 500 Calories

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Many of us aim to lose weight, or get fitter, in January. But did you know that eggs are an excellent food choice when you’re on a diet or health kick? They’re low in calories, boost your metabolism, and keep you feeling fuller for longer. They also contain plenty of beneficial vitamins and nutrients. We’ve put together some healthy meal ideas to incorporate more eggs into your diet, at less than 500 calories per recipe.

vegetable tray bake with poached egg

A delicious poached egg sits atop a mix of pumpkin, eggplant, zucchini, red peppers, cherry tomatoes and avocado for this 280 calorie (per serving) recipe. Full recipe available at BBC Good Food.

Asparagus & tuna salad

Hard boiled eggs combine with new potatoes, asparagus, tuna, black olives and lettuce for a delicious salad that only contains 490 calories. Full recipe available at BBC Good Food.

Smoked Salmon, Potato Rösti and Poached Eggs

This simple 372 calorie recipe sees poached eggs sit atop a delicious combination of potato rösti and salmon, and takes just 35 minutes to cook and prepare. Full recipe available at Pinch of Nom.

Salmon devilled eggs

At just 73 calories per serving, this easy recipe is tasty, healthy, and gluten free, using hard boiled eggs, salmon and mayonnaise. Full recipe available at Jamie Oliver.

Roast sweet potato, chorizo and onion hash with poached eggs

This easy recipe is just 471 calories per serving, and combines sweet potato, chorizo, onions and poached eggs. Full recipe available at delicious. magazine.

Tuna nicoise poke bowl

Hard boiled eggs combine with noodles, lettuce, green beans, tomatoes, cucumber, sprouts, tuna and olives for this colourful 448 calorie recipe. Full recipe available at Taste.com.au.

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