They are also inexpensive, versatile, and easy to include at breakfast, lunch, or dinner.
### Simple ways to eat more eggs
Try:
* scrambled eggs with vegetables
* boiled eggs as a snack
* omelets with spinach and cheese
* eggs with whole-grain toast
* eggs added to rice or grain bowls
Cooking eggs thoroughly is the safest option, particularly for pregnant people, older adults, young children, and anyone with a weakened immune system.
## 2. Lean Meat and Poultry
Meat and poultry are concentrated sources of complete protein.
Depending on the cut, they can also provide:
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* iron
* zinc
* phosphorus
* vitamin B12
* other B vitamins
These nutrients support oxygen transport, energy metabolism, and normal muscle function.
### Good options include
* chicken breast
* turkey
* lean beef
* lean lamb
Protein content is generally substantial in both red and white meats. The larger nutritional difference often comes from the amount and type of fat in the specific cut.
