In the evening, many people look for a meal that is both light and satisfying, something that can be prepared quickly after a long day. Processed meats and pre-made meals are often the go-to options, mainly due to the lack of more appealing alternatives. Eggs, however, have long been avoided for dinner due to concerns about cholesterol, even though they offer a complete and quick meal option. In early October 2026, Spanish nutritionist Celia García shared a recipe in the daily El Español that features fried eggs and shrimp with garlic, which can be prepared as a complete dinner in less than twenty minutes. This idea challenges the traditional role of eggs, which have long been associated with breakfast rather than dinner. Eggs for dinner, however, provide complete proteins, a feeling of fullness, and essential micronutrients, all with a relatively low caloric impact. García's recipe begins with potatoes cooked in the microwave and then finished in the oven at 220 degrees to achieve a golden brown color. Fried eggs are then added, accompanied by garlic sautéed shrimp seasoned with a touch of cayenne. The nutritionist opts for seafood instead of the usual charcuterie, which is much leaner. This type of meal meets the criteria for a balanced dinner: eggs offer proteins, potatoes provide complex carbohydrates, and shrimp adds a lean protein component, all without excess saturated fats. Most importantly, the whole meal can be prepared in less than twenty minutes, avoiding the need for industrially produced evening meals. A large egg provides about 6 grams of high-quality protein, containing all the amino acids the body needs. Proteins are the most satiating nutrients, meaning a dinner that includes them can reduce hunger more effectively than a meal of pasta or bread. Additionally, an egg contains approximately 70 calories, making it a nutrient-dense yet low-calorie food. The yolk of an egg is also rich in choline, which is beneficial for the brain and liver, as well as vitamin B12, vitamin D, and pigments that help protect the retina. Few foods combine so many essential nutrients at such a low cost. However, the issue of cholesterol, which has long been a concern for eggs, remains. A large egg contains about 185 milligrams of cholesterol, mostly in the yolk, which led to decades of suspicion. However, dietary cholesterol has little effect on the cholesterol levels in the blood for most people, as the liver adjusts its own production accordingly. Large-scale studies support this view. According to a synthesis published in the BMJ, eating up to one egg per day is not linked to an increased risk of cardiovascular disease in the general population. However, caution is still advised for people with diabetes, as the relationship between egg consumption and health risks in this group remains under discussion.