Hard-Boiled Eggs & Fruit Salad
Most of this plate is fruit. Banana, apple, and blueberries make up the bulk of the 568 calories and deliver 13g of fiber before you get to lunch.
The eggs bring 22g of protein to keep the meal from being pure carbohydrate. The whole wheat toast fills the middle ground. Ten minutes, five ingredients, no technique required.
Ingredients
- eggs 2
- bread, whole wheat 2 slices
- banana 1
- apple 1
- blueberries (frozen) 0.75 cup
Method
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Place the eggs in a pot of cold water, bring to a boil, cover, and let simmer for 9-12 minutes.
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While the eggs are cooking, toast the bread until golden brown.
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Chop the banana and apple into small pieces and mix them with the blueberries in a bowl.
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After the eggs have finished cooking, drain the hot water and run the eggs under cold water until they are cool to the touch.
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Peel the hard-boiled eggs and slice them in half. Arrange the egg halves on a plate, along with the toast and fruit salad.
A squeeze of lemon juice over the fruit salad keeps the apple from browning and brings out the blueberries. For the eggs, a pinch of paprika or chili flakes adds more flavor than you would expect.
The 93g of carbs in this breakfast come mostly from whole fruit. Pooled trial data found no link between whole fruit intake and weight gain. The fiber, water content, and cellular structure of banana, apple, and blueberries slow digestion enough that your body handles the sugar differently than the same grams from processed sources.
Fruit Sugar & WeightBehind this recipe
Is 93g of carbs too many for one breakfast?
It depends on your daily target, not the single meal. A pooled analysis of 5,192 participants found that total daily carb intake did not predict fat loss. What mattered was overall calorie balance. This breakfast's 568 calories fits comfortably into most daily budgets.
Read the full evidence reviewDoes all the fruit sugar in this meal cause weight gain?
Controlled trials say no. When researchers pooled studies on whole fruit and body weight, fruit sugar did not cause weight gain. The fiber and water in banana, apple, and blueberries slow digestion and blunt the blood sugar response. Whole fruit sugar behaves differently than the same grams from a soda or juice.
Read the full evidence reviewCan I use fresh blueberries instead of frozen?
Yes. Fresh blueberries work perfectly here. Frozen are called for because they are available year-round, cost less per gram, and thaw quickly when mixed with room-temperature banana and apple.
