Eggs:

• Chicken eggs (most common), duck, quail, or organic/free-range for richer flavor.
  
• Tip: Use fresh eggs for poaching/boiling (whites hold shape better).
  
  
  2. Cookware:
  
  • Frying Pan/Skillet: Non-stick or cast iron (8–10 inches).
    
  • Saucepan/Pot: 2–3 quarts with lid (for boiling/poaching).
    
  • Mixing Bowl: For scrambling/omelettes.
    
  • Whisk/Fork: To beat eggs.
    
  • Spatula/Turner: Metal (for cast iron) or silicone (for non-stick).
    
  • Slotted Spoon: For poached eggs.
    
  • Egg Timer: Critical for precision (If you need it).
    
  • Ramekins/Small Cups: For cracking eggs cleanly.
  
  
  3. Fats/Oils (1–2 tsp per egg):
  
  • Butter (rich flavor), olive oil (healthier), or neutral oil (canola, vegetable).
  
  
  4. Seasonings:
  
  • Salt (enhances flavor), pepper, herbs (chives, parsley), spices (paprika, cayenne).
  
  
  5. Water:
  
  • For boiling/poaching. Add 1 tbsp vinegar (white or distilled) to poaching water to help whites coagulate.
  
  
  6. Extras (Optional):
  
  • Cheese, milk/cream (for fluffier scrambled eggs/omelettes), veggies, meats.

All of this it's based on a 2,000-calorie diet.

Key Notes:

• Protein: Complete amino acid profile (ideal for muscle repair).
  
• Fats: 1.6g saturated, 2g monounsaturated (heart-healthy), 0.7g polyunsaturated.
  
• Cholesterol: Dietary impact is minimal for most people (per Harvard Health[www.health.harvard.edu]).
  
• Antioxidants: Lutein/zeaxanthin protect eyes from blue light damage.

1. Muscle Maintenance: 6g high-quality protein per egg sustains muscle mass.
   
2. Brain Health: Choline supports memory and fetal development.
   
3. Eye Protection: Lutein/zeaxanthin reduce cataract/macular degeneration risk.
   
4. Weight Management: High protein promotes satiety (curbs overeating).
   
5. Bone Strength: Vitamin D enhances calcium absorption.
   
6. Affordable Nutrition: One of the cheapest protein sources per gram.

Cautions:

• Allergies: Avoid if allergic (common in children).
  
• Salmonella: Cook until whites/yolks are firm. Use pasteurized eggs for raw/runny yolks.

Rule of Thumb:

• Room-Temp Eggs: Less likely to crack when boiled; cook more evenly.
  
• Low/Medium Heat: Prevents rubbery textures.

1. Fried Eggs (Sunny-Side Up, Over-Easy, Over-Hard)
Materials: Skillet, spatula, butter/oil. (Spatula and butter/oil it's raccomanded but not a must)
Steps:

1. Heat skillet over medium-low. Add 1 tsp butter/oil.
   
2. Crack egg into ramekin, then slide into skillet, or, you can crack the egg directly in the skillet
   
3. Sunny-Side Up: Cook 2–3 mins until whites set, yolk runny.
   
4. Over-Easy/Medium/Hard: Flip after 2 mins. Cook 30 sec (runny yolk), 1 min (jammy), or 2 mins (hard).
   Pro Tip: Splash hot oil over yolk to cook surface without flipping.

2. Hard/Soft-Boiled Eggs
Materials: Pot, lid, timer, bowl of ice water, or, instead of the ice, you can use cold water.
Steps:

1. Place eggs in pot, cover with 1 inch cold water.
   
2. Bring to rolling boil. Remove from heat, cover.
   
3. Soft-Boiled (runny yolk): Wait 4–6 mins.
   
4. Jammy Yolk (part-set): Wait 7–9 mins.
   
5. Hard-Boiled (fully set): Wait 10–12 mins.
   
6. Transfer to ice bath. Peel under cold water, or, just use cold water, it will be the same thing, but
   sometimes less functional.
   Pro Tip: Add 1 tsp baking soda to water for easier peeling. [/olsit]
   
   
   
   3. Poached Eggs (Runny Yolk, Firm White)
   Materials: Deep saucepan, slotted spoon, vinegar.
   Steps:
   
   1. Fill pot with 3 inches water + 1 tbsp vinegar. Simmer (not boil).
      
   2. Crack egg into ramekin. Swirl water into a vortex.
      
   3. Slide egg into center. Cook 3–4 mins.
      
   4. Lift with slotted spoon. Drain on paper towel delicately or place it in a plate
      Pro Tip: Strain watery egg whites first for a tighter shape.
   
   
   4. Scrambled Eggs (Creamy or Firm)
   Materials: Bowl, whisk/fork or what's comfy for you, non-stick skillet.
   Steps:
   
   1. Whisk 2 eggs + 1 tbsp milk/cream + pinch salt.
      
   2. Melt butter in skillet over low heat.
      
   3. Pour in eggs. Stir slowly with spatula until curds form.
      
   4. Creamy: Remove from heat when slightly underdone (they’ll keep cooking).
      
   5. Firm: Cook until fully set (~3–5 mins).
   
   
   5. Omelette (French or Fluffy)
   Materials: Bowl, whisk{Raccoomanded}/fork, preferable 8-inch skillet.
   steps
   
   1. Whisk 2 eggs + 1 tbsp water.
      
   2. Melt butter in skillet over medium. Pour in eggs.
      
   3. French: Swirl to coat pan. When set, add fillings (cheese, veggies), fold in half.
      
   4. Fluffy: Beat whites separately, fold into yolks. Cook covered until puffed.
   
   
   
   6. Baked/Shirred Eggs
   Materials: Ramekin, oven.
   Steps:
   
   1. Preheat oven to 350°F (175°C).
      
   2. Butter ramekin, crack in egg. Add cream, cheese, herbs.
      
   3. Bake 12–15 mins (white set, yolk runny).
   
   
   
   
   
   

1.Steamed Eggs (Chinese Chawanmushi):

• Whisk 1 egg + ½ cup broth. Strain into bowl. Steam 15 mins (silky texture).

2.Basted eggs

Fry egg, then add 1 tsp water to skillet and cover. Steam cooks the top.

4.Coddled Eggs:

Cook in a coddler (special cup) in simmering water for 6–8 mins (custardy).

4.Eggs en Cocotte:

• Bake eggs in a water bath with cream/herbs (similar to shirred eggs).

5.Pickled Eggs:

• Hard-boil, peel, then soak in vinegar brine (e.g., beet juice, spices) for 1 week.

Why Cook Eggs with Water?

• Zero Added Fat/Calories: No oils, butter, or sprays needed.
  
• Health Boost: Ideal for low-cholesterol, heart-healthy, or weight-loss diets.
  
• Cleaner Taste: Eggs shine without competing flavors.
  
• Non-Stick Hack: Water prevents sticking (no scorched pans).

Essential Materials

1. Non-Stick Skillet or Saucepan (preferable 8–10 inches).
   
2. Lid (essential for trapping steam).
   
3. Slotted Spoon or Turner.
   
4. Water: 2–4 tbsp per egg.
   
5. Vinegar (Optional): 1 tsp per cup of water for poached eggs (firms whites).
   
6. Ice Bath: For boiled/steamed eggs (stops cooking).

"I'm in cut/caloric deficit/diet, and I don't want to cook my food with oil, how do I do?", since every oil have a smoke point and could make it harmful, I'll give you a so, cooking oil can become harmful to your body primarily when it is overheated or reused excessively, leading to the formation of toxic compounds. The key temperature threshold is the smoke point of the oil, but health risks begin even before visible smoke.

• Each oil has a smoke point (the temperature where it starts to smoke and break down).
  
• When exceeded, oils produce:

1. Harmful fumes (e.g., acrolein, which irritates eyes/lungs and is carcinogenic).
   
2. Free radicals and toxic aldehydes (linked to inflammation, oxidative stress, and chronic diseases like cancer/heart disease).

• Example smoke points:

1. Extra virgin olive oil: 325–375°F (163–190°C)
   
2. Butter: 300–350°F (150–177°C)
   
3. Refined canola/avocado oil: 400–520°F (204–271°C)

• Reusing oil accelerates oxidation, forming trans fats and polar compounds.
  
• These compounds are linked to:

1. Increased LDL ("bad") cholesterol.
   
2. Inflammation and cell damage.
   
3. Long-term risks of heart disease and diabetes.

1. Water-Fried Eggs (Steam-Basted)
Result: Firm whites, runny or set yolks (like oil-fried, but leaner).
Materials: Non-stick skillet, lid, 2–4 tbsp water.
Steps:

1. Heat skillet over medium-low heat (no oil).
   
2. Crack egg directly into the pan.
   
3. Immediately add 2 tbsp water around the egg (not on it).
   
4. Cover with lid instantly. Steam will cook the egg.
   
5. Cook 2–3 minutes for runny yolks,3–4 minutes for set yolks.
   
6. Slide onto plate
   Pro Tip: Add herbs (chives, parsley) before covering for infused flavor.

2. Steam-Boiled Eggs (No Shell)
Result: Soft or firm whole eggs without boiling water.
Materials: Pot with steamer basket, lid, ice bath.
Steps:

1. Add 1 inch of water to a pot. Insert steamer basket.
   
2. Bring water to a boil. Place eggs in the basket.
   
3. Cover and steam:
   
   • 6–7 mins: Runny yolk (soft).
     
   • 9–10 mins: Jammy, partially set yolk.
     
   • 12 mins: Fully set yolk (hard).
4. Transfer eggs to an ice bath for 5 minutes. Peel.
   Pro Tip: Steaming prevents cracking and makes peeling easier

4. Scrambled Eggs (Water-Whisked)
Result: Fluffy, moist curds without milk or butter.
Materials: Non-stick skillet, bowl, whisk.
Steps:

1. Whisk 2 eggs + 1 tbsp water (plus salt/pepper).
   
2. Pour into a cold, non-stick skillet.
   
3. Cook over low heat, stirring slowly with a spatula.
   
4. Remove from heat when slightly underdone (they’ll finish cooking off-heat).
   Pro Tip: Water creates steam, fluffing the eggs like milk—without calories!

5. Cloud Eggs (Whites-Only Steam Puffs)
Result: Airy baked egg whites with a yolk center.
Materials: Bowl, mixer, baking sheet, parchment paper.
Steps:

1. Preheat oven to 450°F (230°C).
   
2. Separate 2 eggs. Whip whites to stiff peaks.
   
3. Fold in 1 tsp water, salt, pepper.
   
4. Spoon onto baking sheet. Make a yolk well.
   
5. Bake 3 minutes. Add yolk, bake 3 more minutes.

• Same Protein Power: 6/6.3g protein per egg (muscle repair, satiety).
  
• Zero Added Fat: Saves 40–100 calories per egg vs. oil/butter.
  
• Preserved Nutrients: Gentle cooking retains vitamins (B12, D) and antioxidants (lutein).
  
• No Advanced Glycation End-products (AGEs): Water/steam avoids harmful compounds from high-heat frying.
  
  Why Water Wins
  “Steam and water gently coagulate egg proteins, yielding tender results while slashing unnecessary fats. It’s the purest way to spotlight an egg’s natural richness.” — Culinary Science Institute
  Perfect for:
  
  • Weight management
    
  • Low-cholesterol diets
    
  • Plant-based pairings (avocado toast, veggie bowls)

Primarily monounsaturated fatty acids (MUFAs), especially oleic acid. These fats are associated with:

• Improved Heart Health: Can help lower LDL ("bad") cholesterol, raise HDL ("good") cholesterol (in some contexts), reduce inflammation, and may help lower blood pressure.
  
• Reduced Risk of Stroke: Linked to lower risk of cardiovascular events.

EVOO contains potent antioxidants like polyphenols and vitamin E.

• Fights Oxidative Stress: Protects cells from damage caused by free radicals.
  
• Anti-Inflammatory Effects: Chronic inflammation is linked to many diseases (heart disease, cancer, Alzheimer's, arthritis). Polyphenols in EVOO have strong anti-inflammatory properties.
  
  
  3.May Support Brain Health:
  The antioxidants and healthy fats may help protect brain cells from damage and age-related decline, potentially reducing the risk of Alzheimer's disease.
  
  
  4.Potential Digestive Aid (in moderation):
  Some people find a small amount of olive oil can stimulate bile production and potentially ease constipation. However, too much can have the opposite effect (diarrhea).
  
  
  5.Nutrient Absorption:
  Fat-soluble vitamins (A, D, E, K) require fat for absorption. Consuming olive oil with vegetables or salads helps your body absorb these nutrients better.
  
  
  6.Associated with Longevity:
  High consumption of EVOO is a cornerstone of the Mediterranean diet, consistently linked to reduced risk of chronic diseases and longer lifespans.
  
  
  Important Considerations & Caveats:
  1. No Magic Bullet from Drinking: Crucially, there's no strong scientific evidence that drinking olive oil straight provides significantly greater benefits than consuming it regularly as part of your meals. The benefits come from its components, regardless of whether it's sipped or used in food.
     
     
  2. High in Calories: Olive oil is extremely calorie-dense (about 120 calories per tablespoon). Drinking it straight adds significant calories very easily, which can lead to weight gain if not accounted for in your overall diet.
     
     
  3. Digestive Upset: Consuming more than a tablespoon or two at once, especially on an empty stomach, can cause nausea, diarrhea, or indigestion in many people.
     
     
  4. Not a Substitute for a Healthy Diet: The benefits are maximized when olive oil is part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins (like the Mediterranean diet). Drinking oil doesn't replace eating whole foods.
     
     
  5. Quality Matters: Benefits are primarily associated with extra virgin olive oil (EVOO). Lower grades (like "light" olive oil or refined olive oil) have significantly fewer antioxidants and polyphenols. Look for reputable sources and dark glass bottles.
     
     
  6. Potential Interactions: While rare, large amounts could potentially interact with blood-thinning medications due to vitamin K content. Consult your doctor if you have concerns or take medications.
     
     
  7. Gallbladder Issues: People with gallbladder disease or gallstones may experience pain or discomfort after consuming large amounts of fat, including olive oil.
  
  
  Conclusion:
  While extra virgin olive oil is undoubtedly a very healthy fat with proven benefits for heart health, inflammation, and potentially brain health, there is no compelling health reason to drink it straight. The benefits come from its regular inclusion in a balanced diet.
  

Harvard T.H. Chan School of Public Health, American Heart Association, USDA FoodData, American Egg Board.

I'm not a doctor, nor a chef or something like that, this guide it's entirely made for educational purpose, I do not take any responsability, though, the informations are real and affidabe, hand has been taken by the studies that researches made (look at Sources of where I based this guide), the pictures are also not mine

Thx to everyone that will read, rate, prize or comment the guide, have fun and bake some eggs! All of us gotta keep up those muscle up and our life active! Enjoy!