Eggs as quick weekday protein

General information, not medical advice. If you have symptoms or a prescribed diet, talk to your GP or a dietitian.

In short

Gezond Leven places eggs in the light-green zone of the food triangle: they can replace meat, without being a miracle food.
According to the Dutch Voedingscentrum, one hard-boiled egg of 50 grams provides 6.2 grams of protein. The Belgian Nutrition Information Center (NICE) notes 7.8 grams for a raw egg of 60 grams.
Gezond Leven uses a practical upper guide of seven eggs per week, including eggs in prepared foods.
On weekdays, a boiled egg on bread, an omelette with vegetables or two eggs with a hot meal is enough.

On a busy weekday you often want protein on your plate without half an hour of cooking. Eggs are ready in the fridge, cook in a few minutes and go with bread, vegetables or leftovers. They are not a diet on their own, but a handy building block next to other protein sources.

What Gezond Leven says about eggs

Flanders’ Gezond Leven places eggs in the light-green zone of the food triangle. On its eggs page it states that the old advice to strictly limit intake because of cholesterol is outdated, and that eggs can fully replace meat thanks to protein, iron and vitamin B12. They are not a miracle food either: Gezond Leven writes that there are no proven health advantages or disadvantages when you eat them in moderation.

As a practical ceiling, Gezond Leven cites a maximum of seven eggs per week, including eggs in mayonnaise, pastry or other dishes. Belgium’s Superior Health Council published updated food recommendations in 2025; Gezond Leven summarises that there is no minimum intake for eggs, and that up to seven eggs per week currently show no unfavourable effects. If you want to eat more for medical reasons, check with a dietitian or doctor.

How much protein is in an egg?

Exact figures vary slightly by source and egg size. The Dutch Voedingscentrum gives 6.2 grams of protein for one hard-boiled egg of 50 grams. Belgian NICE reports 7.8 grams for a raw hen’s egg of 60 grams, or 13 grams of protein per 100 grams. Two eggs with a hot meal therefore provide roughly 12 to 16 grams of protein, depending on weight.

That is one portion in a day. For spreading protein across meals, see the article on protein distribution across the day. Protein also matters at breakfast; see protein at breakfast. After fifty, enough protein remains relevant for muscle mass; that is covered in protein after fifty.

Weekday ways to use eggs

Boiled egg on bread: boil an egg for about eight to ten minutes, peel it and put it on wholegrain bread with vegetables. No pan needed.
Omelette with leftovers: beat two eggs and cook them with onion, spinach, pepper or fridge leftovers. Gezond Leven suggests adding vegetables and herbs.
With a hot meal: two eggs next to potatoes or whole grains and a generous portion of vegetables. Alternate with legumes such as canned chickpeas, or a bowl of vegetable soup.

Store eggs in the fridge. Heat them thoroughly to reduce salmonella risk; Gezond Leven notes that raw eggs past the use-by date are a bad idea.

What to keep in mind

Eggs are one protein source among legumes, dairy, fish and meat. If you are allergic to egg, or follow a prescribed diet (for example for kidney issues), adjust the portion with a professional. And “seven eggs a week” is a guide for the average healthy adult, not a contest to hit that limit.