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What Is The Egg White Diet And Does It Work?

It’s a new year and many Americans are looking for a quick and easy way to meet their weight loss goals. Many diets have come and gone over the years, producing mixed results in their followers.

The egg white diet remains a great way to get high-quality, zero-fat protein to help build muscle and support weight loss. One large- to jumbo-sized egg contains 3.5 to 5 grams of protein and virtually no fat.

The optimal amount of protein necessary for active adults is 0.5 to 0.8 grams of protein per pound of body weight daily. This means a 120-pound adult needs 60-90 grams of protein, and a 200-pound adult needs 100-160 grams of protein. 

Egg whites are a healthy option for those seeking to consume more protein and minimize their fat intake. 

Egg whites can be mixed into the following easy-to-make and nutritious recipes.

  1. Egg White Soufflé with Ratatouille

Get your daily protein and vegetable fix with this Egg White Soufflé with Ratatouille recipe. A few types of vegetables you’ll need include zucchini, yellow squash, bell peppers, eggplant, tomato, and onion.

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  1. Open-Face Egg-White Omelets with Roasted Vegetables

Treat yourself to this light yet savory omelet that’s made with tomatoes, 16 large Chino Valley Ranchers egg whites, goat cheese, fennel bulb, leeks, and seasoning.

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  1. Rolled Egg White Omelet with Wild Mushrooms

Simple and delicious, all you need to make this recipe is two tablespoons of salted butter, two teaspoons minced shallot, a pinch of fresh thyme, ½ cup sliced wild mushrooms, four Chino Valley Ranchers egg whites, and seasoning.

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  1. Egg White & Spinach Frittata with Salsa Ranchera

Take your frittata game to the next level with this chef-approved recipe. You’ll need tomatoes, garlic, jalapeños, olive oil, onion, baby spinach, Chino Valley Ranchers egg whites, salt, and pepper.

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  1. Egg White Breakfast Bites

If you don’t have time to sit down for breakfast, these egg white breakfast bites can be enjoyed on your way to work. You’ll need Chino Valley Ranchers liquid egg whites, cottage cheese, spinach, roasted red peppers, feta cheese, and a few spices.

View the full recipe.