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Price of Eggs got you down? Egg alternatives for your weight loss goals AND your budget!

I'm not one to focus on the dramatic increase in food prices or gas. Why? Because that's a poverty mindset and I'm more concerned about living a healthy lifestyle and inspiring others to do the same. No matter how little or how much money I may have earned, clean food has always been a non-negotiable. Do you have to get creative sometimes? Sure! Can you still make it work? ABSOLUTELY!

Thankfully I have a knowledge around food that most consumers don't, which is why I want to share some insight with you today! Also, I've been in a situation where I had to go to food banks because money was tight. In fact, I found a church that partnered with my favorite grocery store, Trader Joes. They were providing food that Trader Joes could no longer sell, not because it wasn't going bad but it was past the "sell by" date by even one day. Even in those toughest moments, I found ways to take care of myself and eat well.

Did you know beans and rice are some of the cheapest food choices and one of the healthiest? Beans are an excellent vegetarian protein that's also rich in fiber! The health benefits to fiber is endless but one thing important is that the fiber keeps you feeling full for longer. This is important for those who are worried where their next meal will be.

Beans are also a super food! Let's face it, meat is expensive and research shows that a more vegetarian diet is far healthier. Guess what some of our top killers are? Diabetes and Heart Disease, two illnesses that are mostly lifestyle preventable. Pharmaceuticals and "health care" aren't cheap either. Choosing less meat and processed sugar for beans and frozen fruit or vegetables is cheaper AND healthier.

Regarding the egg conversation and this blog specifically, let's focus on healthier egg alternatives instead of getting stuck on inflated egg prices.

Dozen Eggs = $7.58

Unsweetened 100% Apple Sauce: Same price

1/4 cup of apple sauce = 1 large Egg

One 15 oz container = $3.13 = 6.5 eggs

1/4th cup = 2-ounces

Mashed Bananas: Same Price

1/4 cup (about 1/2 the banana) = 1 egg

10 lbs. of a bunch of bananas = $7 - $8. That's a dozen eggs.

Mashed Avocado: Less expensive

1/4 cup = 1 egg

Bag of 2 avocados = 2.48 at Walmart. = 4 eggs

Pumpkin puree: Cheaper

1/4 cup = 1 egg

One 15-ounce can = $2.62 = 6.5 eggs

1/4 cup = 2 ounces

Chia Seeds: Cheapest Alternative

Take 1 tablespoon of chia seeds and soak in 3 tablespoons of water. This will create an egg-like consistency and equals 1 egg.

Simple Organic 12-ounce bag of Chia Seeds = $5.89

One ounce = 2.8 tbsp of chia seeds ---> That's about 2 dozen eggs

Chia seeds are rich in fiber, protein, and omega fatty acids.

Ground Flax Seeds: Cheapest Alternative

1 tablespoon of ground flax + 3 tablespoons of water = 1 egg

Bob's Red Mill ground Flax Meal = 16 ounces = $5.25 = over 2 dozen eggs

Flax seeds are rich in fiber, protein, and omega fatty acids, too.

If you are shopping based on price, it would appear that Flax seeds and chia seeds are your best bet as an egg alternative. Second place would be pumpkin puree.

Now, putting cost aside, why would someone want to use an egg alternative to be healthier?

Allergies, Autoimmune, Inflammation:

Eggs are listed as a top allergen food. Did you know I often see egg come up as a food sensitivity in those with autoimmune issues?

I've tested hundreds of patients for IgG Food Sensitivities and egg often comes up.


While vegetarians will eat eggs, vegans do not.

Eggs and Cholesterol?

Eggs are a wonderful source of nutrients and protein. They are easy to make and can be used in many different ways.

Eggs are not directly linked to increasing "bad" cholesterol. That being said, eggs are often prepared in hot oils and combined with ham, sausage, and pancakes dressed with maple syrup. The eggs themselves are not the issues but the foods they are combined with and how they are prepared.

This last point supports the use of eggs as a healthy protein choice but suggests considering what you are preparing the egg in and serving it with.

I hope this blog gives you some "food for thought" and thinking differently about inflated egg prices.

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