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Eating an Egg Omelette for Breakfast & Lunch for Weight Loss

author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
Eating an Egg Omelette for Breakfast & Lunch for Weight Loss
Omelette and salad Photo Credit J Shepherd/Photographer's Choice/Getty Images

No one particular food will guarantee that you'll lose weight. For this, you'll need to eat fewer calories than you burn during your daily activities. Some foods, including eggs, may be a bit more filling than others, however, making it easier for you to lose weight. Each pound is equal to about 3,500 calories, so to lose 1 pound per week, you'll need to create a deficit of 500 calories each day by either eating less or exercising more -- or a combination of the two.

Eggs and Weight Loss

A study published in the European Journal of Nutrition in 2013 found that eating eggs on toast for breakfast was more filling and resulted in a lower calorie intake the rest of the day than a breakfast of cornflakes with milk and toast or one containing a croissant and orange juice, even though all three meals have the same number of calories. Another study published in the International Journal of Obesity in 2009 found that people on a reduced-calorie diet who ate an egg breakfast containing 340 calories for 8 weeks lost more weight and body fat than those on a similar diet who ate a bagel breakfast with the same number of calories. Eating eggs for breakfast didn't increase weight loss in those who weren't on a reduced-calorie diet, however.

Omelet Calorie Considerations

If you plan to eat an egg omelet for both lunch and dinner, go with a one-egg omelet at each meal so you're only eating a total of 2 eggs per day. A large egg has about 94 calories, which is more in line with the calories suited for a snack. To make it a meal, you'll need to eat other foods along with the omelet or include other foods in the omelet itself to form a balanced meal. Your plate should comprise whole grains, fruits, vegetables and a protein, such as eggs.

Be careful with the add-ins for your omelet. Each ounce of cheddar adds 114 calories, each slice of bacon has 56 calories, and an ounce of regular boneless ham has about 50 calories. Better options include red bell peppers, which only have 46 calories for a whole cup, salmon, with about 40 calories per ounce, and firm tofu, with just 57 calories for 1/4 block, or about 3 ounces.

Improving Weight Loss Results

Eating mainly foods that are low in energy density, or calories per gram, along with your egg omelets may help you lose more weight. Because you can eat a larger volume of these foods without going over your daily calories, you'll feel fuller and find it easier to stick with your diet. Foods low in energy density tend to be high in water or fiber, such as fruits, vegetables and broth-based soups, while those higher in energy density are usually foods that contain a lot of sugar or fat, such as sweets, fried foods and fatty cuts of meat or whole-milk dairy products.

Getting plenty of protein is also essential for optimal weight loss. A review article published in The American Journal of Clinical Nutrition in 2015 noted that getting between 25 and 30 grams of protein in each meal may help make it easier to control appetite and lose weight. A plain egg omelet made with one large egg has about 6.5 grams of protein, so you'll need to eat other protein-rich foods with your eggs at breakfast and lunch -- as well as at dinner -- to meet your protein requirements.

Nutritious Omelet Additions

Fill your omelet with plenty of nonstarchy vegetables, such as tomatoes, spinach, onions, mushrooms and bell pepper, which add vitamins, minerals and fiber to your meal and make it more filling. If you must add cheese, use one with a lot of flavor, such as extra-sharp cheddar, so you can get by with just a small amount, or about 1 ounce. Adding tofu to your omelet will increase the protein content and keep it moist and fluffy without adding saturated fat, and using about a teaspoon of sesame oil will make it more flavorful and provide some healthy unsaturated fat. Salmon adds protein and essential omega-3 fats. Spices, such as curry powder, cumin, chili powder, basil, marjoram or tarragon, can give omelets flavor without adding calories or sodium.

Other Alternatives for Breakfast and Lunch

There is no reason why you need to eat an egg omelet for both breakfast and lunch each day to lose weight. The potential benefits of eating eggs for weight loss are most likely due to the fact that they're relatively high in protein and low carbohydrates. Consider trading out the omelet for another source of healthy protein at lunch, such as seafood, skinless chicken breast, legumes or nut butter.

Cholesterol Considerations

Eating two eggs per day doesn't appear to raise the cholesterol levels and shouldn't be a problem for most healthy individuals. A study published in Nutrients in 2013 found that people who ate a breakfast including two eggs for 14 weeks didn't experience any increases in cholesterol levels compared to those who didn't eat eggs for breakfast. Saturated fat consumption has a greater effect on cholesterol levels than dietary cholesterol, such as the almost 400 milligrams of cholesterol in two eggs.

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