Stop throwing out the yolk. For the average person, the whole egg is an efficient, nutrient-dense protein, and the yolk holds the bulk of the nutrients.
An egg is a complete protein with about six to seven grams each, rich in leucine, the amino acid that triggers muscle building. The yolk also carries choline for your brain and liver and the pigments lutein and zeaxanthin, which support your eyes and possibly your brain.
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The old fear was the cholesterol, and the science has softened. For the average person, dietary cholesterol has a smaller effect on blood cholesterol than once believed, which is why the strict daily cap was dropped and moderate egg intake is not tied to higher cardiovascular risk in general populations.
Be honest about who should personalize this. Some people are strong responders whose blood cholesterol does climb, and in people with type 2 diabetes the evidence on heavier egg intake is mixed, so those groups should individualize with their doctor.
Watch what sits on the plate beside it. Much of the harm blamed on eggs really belongs to the bacon, butter, and white toast they usually arrive with, so the cooking and the sides matter.
Keep it simple and moderate. For the average person, one or two whole eggs a day is a reasonable, protein-dense choice, cooked without drowning them in butter.
This suits your protein problem well. Holding muscle after fifty takes more protein than many women get, and eggs are a cheap, fast, satiating way to add high-quality grams, especially at the breakfast where protein is usually thin.
If your cholesterol runs high or you have diabetes, do not guess. Track your numbers and let your own labs, not a headline, decide your egg count.
For the average person, the whole egg is a nutrient-dense protein that earned its place back. Eat it whole, mind the sides, and let your own bloodwork set your limit.
