How I Lost It With Eggs: 25 Bonus 2 PM Egg Recipes

Medical disclaimer: These recipes are for general information only and are not medical or nutritional advice. Talk to your doctor before starting this or any eating plan. Fasting, eating 10–12 eggs a day, and high protein intakes are not right for everyone. Get your doctor's approval first if you have high LDL cholesterol or heart disease, diabetes or prediabetes (especially on insulin or glucose-lowering medication), kidney disease, are pregnant or breastfeeding, or have a history of an eating disorder. Don't follow this plan if you have an egg allergy or are under 18.

These are bonus web recipes, separate from the 5 recipes in Chapter 8 of the ebook How I Lost It With Eggs: John's Shake, Fast & Eggs Method, and none of them repeats those. Use them to keep the 2 pm meal interesting.

How the numbers work

Each recipe is one 2 pm meal for one person, built on 10–12 large eggs. True to how I eat, there are no vegetables, roots, or seeds here (no grains, nuts, beans, or seed oils); just eggs, meat, fish, dairy, fruit, and honey. If you eat vegetables, add them and count them. Numbers are approximate:

• Eggs: 72 kcal and 6 g protein each, the same values the guide and calculator use. Egg whites: about 17 kcal and 3.5 g protein each.
• Add-ins (cheese, meat, fish, butter, fruit, honey) are listed separately with rounded USDA-style values. Brands vary, so check your labels.
• The calculator counts only the eggs (12 = 864 kcal / 72 g), so take add-in calories out of your night budget.
• Using 10 or 11 eggs instead of 12 moves 72 kcal per egg to your night budget and adds 6 g per egg to your night protein goal.
• Salt, water, and a short spray of cooking spray count as about 0 kcal.

Quick index

1. Feta Butter Scramble

12 eggs · ≈ 974 kcal · ≈ 76 g protein · 10 min
Eggs 864 kcal / 72 g + add-ins 110 kcal / 4 g

Ingredients

• 12 large eggs
• 1 oz feta
• 1 tsp butter
• Salt to taste

Steps

1. Melt butter over medium-low.
2. Scramble the eggs until just set.
3. Crumble feta on top.

2. Smoked Trout Scramble

10 eggs · ≈ 875 kcal · ≈ 78 g protein · 10 min
Eggs 720 kcal / 60 g + add-ins 155 kcal / 18 g

Ingredients

• 10 large eggs
• 3 oz smoked trout
• 1 tsp butter
• Salt to taste

Steps

1. Scramble eggs slowly in butter.
2. Fold in flaked trout off the heat.

3. Bacon & Cheddar Scramble

11 eggs · ≈ 997 kcal · ≈ 79 g protein · 12 min
Eggs 792 kcal / 66 g + add-ins 205 kcal / 13 g

Ingredients

• 11 large eggs
• 2 slices bacon
• 1 oz cheddar
• Salt to taste

Steps

1. Crisp bacon; crumble.
2. Scramble eggs in a little of the fat; fold in bacon and cheddar.

4. Ground Beef & Egg Skillet

10 eggs · ≈ 930 kcal · ≈ 82 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 210 kcal / 22 g

Ingredients

• 10 large eggs
• 3 oz cooked 85% lean ground beef
• Salt to taste

Steps

1. Brown the beef with salt.
2. Crack eggs over it, cover, and cook until whites set.

5. John's Beef-and-Organ Blend Skillet

10 eggs · ≈ 985 kcal · ≈ 82 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 265 kcal / 22 g

Ingredients

• 10 large eggs
• 3 oz cooked 80/20 ground beef + organ blend (check label)
• 1 tsp butter
• Salt to taste

Steps

1. Brown the blend in butter with salt.
2. Push aside, scramble the eggs in the pan, and mix. If your blend has liver, count it toward your weekly liver limit.

6. Chicken & Parmesan Scramble

10 eggs · ≈ 900 kcal · ≈ 90 g protein · 10 min
Eggs 720 kcal / 60 g + add-ins 180 kcal / 30 g

Ingredients

• 10 large eggs
• 3 oz cooked chicken breast, chopped
• 2 Tbsp grated Parmesan
• Salt to taste

Steps

1. Warm the chicken.
2. Add eggs and scramble; finish with Parmesan.

7. Egg-White Swap Omelettes

6 eggs + 8 whites · ≈ 678 kcal · ≈ 72 g protein · 10 min
Eggs 432 kcal / 36 g + add-ins (8 whites + Swiss) 246 kcal / 36 g

A real swap: 4 of 10 whole eggs are replaced with 8 whites (2 whites per egg). That's about the same protein as 12 whole eggs for about 186 fewer calories and much less cholesterol.

Ingredients

• 6 large eggs
• 8 large egg whites (or about 1 cup liquid egg whites)
• 1 oz Swiss cheese
• Salt to taste

Steps

1. Whisk eggs and whites together.
2. Cook as two omelettes; fill with Swiss.

8. Mozzarella Melt Omelettes

11 eggs · ≈ 912 kcal · ≈ 72 g protein · 12 min
Eggs 792 kcal / 66 g + add-ins 120 kcal / 6 g

Ingredients

• 11 large eggs
• 1 oz mozzarella
• 1 tsp butter
• Salt to taste

Steps

1. Cook eggs as two omelettes in butter.
2. Fill with mozzarella, fold, and cover 1 minute to melt.

9. Tuna & Egg Plate

10 eggs · ≈ 856 kcal · ≈ 89 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 136 kcal / 29 g

Ingredients

• 10 large eggs
• 1 can tuna in water, drained (about 4 oz)
• 2 Tbsp nonfat Greek yogurt
• Salt to taste

Steps

1. Hard-boil and halve the eggs.
2. Mix tuna with yogurt and salt; serve alongside.

10. Butter Shrimp Scramble

10 eggs · ≈ 865 kcal · ≈ 84 g protein · 10 min
Eggs 720 kcal / 60 g + add-ins 145 kcal / 24 g

Ingredients

• 10 large eggs
• 4 oz cooked shrimp
• 1 tsp butter
• Salt to taste

Steps

1. Warm shrimp in butter.
2. Add eggs and scramble until just set.

11. Gyeran-jjim-Style Steamed Eggs

10 eggs · ≈ 728 kcal · ≈ 61 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 8 kcal / 1 g

Ingredients

• 10 large eggs
• ½ cup plain bone broth (no onion or garlic on the label)
• Salt to taste

Steps

1. Whisk eggs with broth and salt.
2. Cook covered over low heat 10–12 minutes until just set and wobbly.

12. Honey Rolled Omelettes

12 eggs · ≈ 920 kcal · ≈ 72 g protein · 15 min
Eggs 864 kcal / 72 g + add-ins 56 kcal / 0 g

Ingredients

• 12 large eggs
• 1 tsp honey
• 1 tsp butter
• Salt to taste

Steps

1. Whisk eggs with honey and salt.
2. Cook thin layers in a buttered pan, rolling each one up; slice.

13. Brown-Butter Fried Eggs

12 eggs · ≈ 964 kcal · ≈ 72 g protein · 10 min
Eggs 864 kcal / 72 g + add-ins 100 kcal / 0 g

Ingredients

• 12 large eggs
• 1 Tbsp butter
• Salt to taste

Steps

1. Cook butter until nutty and golden.
2. Fry the eggs in batches; spoon butter over the tops.

14. Cheddar-Crusted Fried Eggs

11 eggs · ≈ 907 kcal · ≈ 73 g protein · 10 min
Eggs 792 kcal / 66 g + add-ins 115 kcal / 7 g

Ingredients

• 11 large eggs
• 1 oz cheddar
• Salt to taste

Steps

1. Sprinkle cheddar in a non-stick pan until it sizzles.
2. Crack eggs onto the cheese; cook until crisp underneath.

15. Ricotta Baked Eggs

10 eggs · ≈ 890 kcal · ≈ 74 g protein · 20 min
Eggs 720 kcal / 60 g + add-ins 170 kcal / 14 g

Ingredients

• 10 large eggs
• ½ cup part-skim ricotta
• Salt to taste

Steps

1. Heat oven to 375 °F (190 °C). Spread ricotta in a baking dish.
2. Crack eggs over it, salt, and bake 12–15 minutes.

16. Goat Cheese Omelettes

11 eggs · ≈ 902 kcal · ≈ 71 g protein · 12 min
Eggs 792 kcal / 66 g + add-ins 110 kcal / 5 g

Ingredients

• 11 large eggs
• 1 oz goat cheese
• 1 tsp butter
• Salt to taste

Steps

1. Cook eggs as two omelettes in butter.
2. Dot with goat cheese and fold.

17. Steak-Strip Omelettes

10 eggs · ≈ 937 kcal · ≈ 90 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 217 kcal / 29.5 g

Ingredients

• 10 large eggs
• 3 oz cooked sirloin, sliced
• ½ oz cheddar
• Salt to taste

Steps

1. Warm steak strips.
2. Cook eggs as two omelettes; fill with steak and cheddar.

18. Parmesan Cloud Eggs

12 eggs · ≈ 904 kcal · ≈ 76 g protein · 20 min
Eggs 864 kcal / 72 g + add-ins 40 kcal / 4 g

Ingredients

• 12 large eggs
• 2 Tbsp grated Parmesan
• Salt to taste

Steps

1. Heat oven to 450 °F (230 °C). Separate eggs; whip whites stiff with Parmesan.
2. Spoon into mounds, nest a yolk in each, and bake 3 minutes more after 5 minutes.

19. Sardine & Egg Plate

10 eggs · ≈ 860 kcal · ≈ 83 g protein · 12 min
Eggs 720 kcal / 60 g + add-ins 140 kcal / 23 g

Ingredients

• 10 large eggs
• 1 can sardines in water, drained (3.75 oz)
• Salt to taste

Steps

1. Soft-boil the eggs 7 minutes.
2. Serve with sardines and salt.

20. Milk Custard Baked Eggs

10 eggs · ≈ 830 kcal · ≈ 64 g protein · 25 min
Eggs 720 kcal / 60 g + add-ins 110 kcal / 4 g

Ingredients

• 10 large eggs
• ½ cup whole milk
• 1 tsp butter
• Salt to taste

Steps

1. Heat oven to 325 °F (165 °C); butter a dish.
2. Whisk eggs, milk, and salt; bake 20–25 minutes until just set.

21. Sweet Ricotta Egg Pancakes

10 eggs · ≈ 909 kcal · ≈ 67 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 189 kcal / 7 g

Ingredients

• 10 large eggs
• ¼ cup part-skim ricotta
• ½ cup berries
• 1 Tbsp honey
• Salt to taste

Steps

1. Whisk eggs with ricotta.
2. Cook small pancakes in a non-stick pan; top with berries and honey.

22. Caramelized Apple Omelette

10 eggs · ≈ 871 kcal · ≈ 60 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 151 kcal / 0 g

Ingredients

• 10 large eggs
• 1 apple, sliced
• 1 tsp butter
• 1 tsp honey
• Salt to taste

Steps

1. Soften apple in butter and honey.
2. Cook eggs as two omelettes and fill with apple.

23. Mango-Yogurt Egg Bowl

12 eggs · ≈ 979 kcal · ≈ 84 g protein · 15 min
Eggs 864 kcal / 72 g + add-ins 115 kcal / 12.5 g

Ingredients

• 12 large eggs
• ½ cup nonfat Greek yogurt
• ½ cup mango
• Salt to taste

Steps

1. Hard-boil and slice the eggs.
2. Serve with yogurt and mango. Sweet and savoury, very 2 pm.

24. Turkey & Swiss Egg Roll-Ups

10 eggs · ≈ 890 kcal · ≈ 80 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 170 kcal / 20 g

Ingredients

• 10 large eggs
• 2 oz deli turkey
• 1 oz Swiss cheese
• Salt to taste

Steps

1. Cook eggs as 4 thin omelettes.
2. Layer turkey and Swiss on each and roll up.

25. Chicken Liver & Eggs

10 eggs · ≈ 850 kcal · ≈ 74 g protein · 15 min
Eggs 720 kcal / 60 g + add-ins 130 kcal / 14 g

Ingredients

• 10 large eggs
• 2 oz cooked chicken liver
• 1 tsp butter
• Salt to taste

Steps

1. Sear livers in butter 2–3 minutes a side; chop.
2. Scramble eggs and fold in the liver. Liver is very high in vitamin A: keep it to 1–2 small servings a week and avoid it in pregnancy.

Medical disclaimer: These recipes are for general information only and are not medical or nutritional advice. Talk to your doctor before starting this or any eating plan. Fasting, eating 10–12 eggs a day, and high protein intakes are not right for everyone. Get your doctor's approval first if you have high LDL cholesterol or heart disease, diabetes or prediabetes (especially on insulin or glucose-lowering medication), kidney disease, are pregnant or breastfeeding, or have a history of an eating disorder. Don't follow this plan if you have an egg allergy or are under 18.