Packed with protein and B vitamins, eggs are a great breakfast choice. They keep you feeling full, which studies show may help with weight loss. Give them a crack on a weekday morning with one of these easy, nutritious egg recipes.

Weekday Huevos Rancheros
Serves 2

1 15 ounce can black bans
1/2 teaspoon ground cumin
14/cup salsa
2 eggs
2 corn tortillas
2 Tbsp. grated cheese

In a small pan or in the microwave, heat the black beans (with their juices), cumin, and salsa. Cook the eggs your favorite way, and lightly toast the corn tortillas. Place the tortillas on plates, and top each with half the beans, 1 egg, 1 Tbsp. cheese each and a little more salsa if you like. 

Open-Faced Eggs Florentine Sandwiches
Serves 2

2 tsp. olive oil
2 large handfuls of baby spinach
2 slices whole-grain bread
3 eggs
1 Tbsp. milk
Salt, to taste
Pepper, to taste
1 Tbsp. grated Parmesan cheese

Heat a large nonstick skillet over medium heat. When the pan is hot, add the olive oil and baby spinach. Cook and stir until the spinach is wilted, about 5 minutes. Toast the whole-grain bread in the toaster. Beat the eggs with the milk and a bit of salt and pepper. Add the egg mixture to the spinach. Cook, stirring quickly, until the eggs are scrambled and cooked through. Stir in the grated Parmesan cheese (optional). Place the toast slices on a plate and top with the hot egg mixture. 

Ham, Swiss and Avocado Scramble
Serves 2

4 eggs
2 Tbsp. milk
Salt, to taste
Pepper, to taste
1 slice lean Canadian bacon or ham
1 thick slice Swiss cheese
1/2 avocado

Beat eggs with milk; add salt and pepper to taste. Chop the Canadian bacon or ham, Swiss cheese and avocado into 1/2” pieces. Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick oil, then add the egg mixture and cook, stirring frequently, until eggs are almost done but still just a bit runny. Add the ham, cheese, and avocado, and cook until cheese melts and eggs are cooked through. 

Baked Eggs Provencale
Serves 2

1 15 ounce can crushed tomatoes
1 tsp. chopped fresh thyme
4 eggs
Salt, to taste
Pepper, to taste
1 Tbsp. olive oil
Chopped baisl or parsley

Preheat the oven to 400 degrees F. Spread the can of crushed tomatoes in a shallow baking dish. Sprinkle with the chopped thyme, and bake for 10 minutes. Carefully remove the pan from the oven, and crack all the eggs directly into the tomato sauce. Sprinkle the eggs with salt and pepper; drizzle the whole dish with olive oil; and bake another 10 minutes or so, until the yolks are done to your liking – the yolks will still look glossy on top when they’re cooked through. When the eggs are done, scoop them onto plates with the sauce, and top with chopped basil or parsley. (Note: Garlic-lovers could stir a teaspoon of finely chopped garlic into the tomato sauce before beginning!) 

Easy Creamy Scrambled Eggs
Serves 2

4 eggs
2 Tbsp. milk
Salt, to taste
Pepper, to taste
1/3 cup low-fat cottage cheese

For creamy scrambled eggs without the added fat of cream or cream cheese, beat the eggs with the milk, plus a pinch each of salt and pepper. Cook as you would scrambled eggs, in a nonstick pan, stirring over medium-low heat. Just before the eggs are done, stir in the low-fat cottage cheese.