Containing zero carbs and no sugar while providing the cheapest source of high quality protein, eggs are a nutritional powerhouse and a great addition to any meal. Here are some ways you can incorporate them into your diet.

Eggs on the Go

For an easy grab-and-go, try making eggs in a jar. Cut four bacon slices into small chunks and cook for seven minutes until brown and crispy. Add half a pound of thinly sliced button mushrooms and two minced green onions and cook for another three minutes. Add one teaspoon of almond flour, half a cup of chicken or vegetable stock and two teaspoons of lemon juice. Bring to a boil and cook until a constant texture. Rub some cooking fat on the bottom and inside edges of four mason jars. Pour the bacon and mushroom mixture in each jar and break two eggs on top of each one. Season with sea salt and freshly ground black pepper to taste. Place the four jars into a big pot and add water until the water level reaches the middle of the jars. Bring to a medium-high heat until the eggs are cooked the way you like them. Remove the glass jars from the pot, and sprinkle some chives on top.

Eggs in the Dining Hall

Get fried eggs from the grill, and then get a biscuit from the bakery section and cut it in half. Place the fried egg, some bacon and potatoes into the biscuit. Drizzle some maple syrup or sriracha sauce on top for a zesty breakfast sandwich.

Eggs for Breakfast

For a healthy and delicious start to the day, hard-boil an egg. Drizzle olive oil on both sides of a bread slice and toast it. The olive oil will give the bread a caramelized texture and a smokey taste. Mash the hard-boiled egg with a slice of feta cheese and half an avocado — like you are making mashed potatoes. Sprinkle on some salt, pepper and cumin. Add a teaspoon of pesto sauce to your mashed mixture. Afterwards, put the mixture on the toast and drizzle olive oil on top.

Eggs for Lunch

To make a delicious egg-in-a-hole sandwich, cut out a circle in the middle of a slice of bread. In a large skillet, heat oil over medium heat and cook the bread slice until lightly toasted. Flip and crack an egg into the hole of the bread slice. Season with salt and pepper and cook for three minutes. Toast another slice of bread for the base, and put some feta cheese, spinach and bacon inside the sandwich.

Eggs for Dessert

Pavlova is a meringue-based dessert that is light and delicious. Preheat the oven to 300 degrees Fahrenheit. Mark a 9-inch circle on a baking paper sheet and place on an oven tray. Crack four egg whites in a bowl, and whisk until stiff peaks form. Gradually add 250 grams of caster sugar and beat continuously until the mixture is smooth and stands up in peaks. Beat in one teaspoon of vanilla extract, one teaspoon of white vinegar and two teaspoons of cornflour. Spoon the mixture onto the circle you made on the baking paper. Bake in the oven for 60 – 75 minutes — until lightly golden, hard on the edges and soft in the middle. Turn off the heat, and leave it in the oven the oven until cold. Decorate the meringue with freshly whipped cream, chopped fresh fruit and mint leaves as you wish.

A version of this article appeared in the Monday, March 6th print edition. Email Yasmin Gulec at [email protected]