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Upgrade Your Weekend Fry-Up | Muscle-Boosting Eggs and Soldiers

Upgrade Your Weekend Fry-Up | Muscle-Boosting Eggs and Soldiers
Jennifer Blow
Editor & Qualified Nutritionist6 years ago
View Jennifer Blow's profile

Egg yourself on for bigger and better muscles.

Mix it up for breakfast and put some new eggs and soldiers on the menu. Quail, goose and duck eggs are considered a delicacy all over the world and they boast rich, flavoursome yolks – perfectly complemented by sweet and salty soldiers.

Plus, eggs are packed with muscle-building protein, vision-boosting carotenoids, and a whole host of essential vitamins and minerals.

Related: Protein Cracked: Whole Eggs Better Than Egg Whites

easter recipe

Serves: 2


The Eggs

  • 2 duck eggs
  • 2 goose eggs
  • 4 quail eggs

The Soldiers

  • 2 slices rye bread + 2 tbsp. green pesto
  • 6 asparagus tips + 2 slices prosciutto
  • 1 sweet potato + 1 tsp. sea salt


First, make your soldiers:

1.For the rye soldiers, toast the rye bread, then spread pesto all over and simply cut into slices.

2.For the asparagus soldiers, drizzle over a little coconut oil and griddle on a high heat for 8-10 minutes, then wrap in prosciutto.

3.For the sweet potato wedge soldiers, peel and cut into wedge shapes, drizzle a little coconut oil and salt over and bake on a tray for 15-20 minutes.

Now make the eggs:

4. For the eggs, place a large pan of water on to boil then once boiling, the goose eggs will require 8-9 minutes, the duck eggs 4 minutes, and the quail eggs just 1 minute.

5. Dunk your soldiers into the rich, silky egg yolks and enjoy!

Nutritional info per serving:

Total Fat30g
Total Carbohydrates26g
Jennifer Blow
Editor & Qualified Nutritionist
View Jennifer Blow's profile

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.