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New Zealand’s Egg Shortage & What To Do About It

Updated: Mar 19, 2023

The transition of all of New Zealand's egg laying hens to a free range set up has been in the pipeline for around a decade.

But with only around 25% of producers set up in the right way (according to The Times) there is set to be a severe shortage when the rules kick in.


  • Egg products are going to be limited per customer (currently 1 x egg product per customer at our local supermarket)

  • You might see empty shelves for a while

  • Egg prices may well increase in line with the supply shortage and consistent demand

I recommend eggs in many of my nutrition plans. They are perfectly packaged little pockets of Protein and healthy Fats. They also contain cholesterol, which contrary to popular belief, is great for you and very beneficial for a number of hormonal functions in the body.

Are Free Range Eggs Better?

An interesting question and there isn't a crazy amount of research. Many argue that nutritionally there is little difference. Whilst others argue the mineral contain of eggs can vary vastly depending on their lifestyle and diet. As many grass fed beef proponents will advocate it's not what you eat, but what the animal ate that matters.

A study quoted by Mother Earth News in 2009 - free range eggs can contain up to 4-6 times more Vitamin D. Which makes complete sense with the little layers spending more time out in the sunshine. Vitamin D is a fat soluble hormone that is crucial to our energy and mood. Many people can get deficient, particularly in the Winter.

So, overall, I believe it's a great move for the nutritional value of our food. In a world where fruit has been modified to have less anti-oxidants (because they tend to make them go brown more quickly when cut) and veggies hold less than half the minerals they used to, thanks to deficient soil, I reckon we need to hold on to whatever nutritional value we can.

How To Tackle The Egg Shortage

First and foremost, there is no need to panic. The shortage is only set to last five months and there is little point in worrying about what you can't control anyway.

Before you rush out and buy chickens (apparently it's happening...) here is some food for thought. Eggs are great but there are plenty of other nutritional options with a similar macro nutrient profile.

Eggs contain around 6g of Protein and 5g of Fat per Egg. If eggs are a staple for you, simply start to consider other options with similar nutritional value.

Macronutrient wise they are similar to:

  • Beehive Rindless Eye Bacon

  • Good Smoked Salmon

  • Cottage Cheese

  • Mainland Reduced Fat Edam/Tasty Cheese

  • And many cuts of meat like steak, pork and fattier cuts of chicken like thighs and drumsticks

Am I advocating steak for breakfast? Well, I'm not saying it's a bad move. But I equally understand how and why eggs are going to be difficult to replace.

If you are still absolutely sold on eggs for breakfast, I certainly am, there are great ways to use less as the cost rises. Fill frittata's with any of the protein options above and add extra veggies to bulk it out using fewer eggs. More meat and veggies? I don't believe it's a move that's going to be bad for your health.

Keep an eye out for breakfast recipes using fewer eggs than usual over the coming weeks and months 🙌🏼

If you want to book in for a consultation to talk through aspects you might be missing. Drop me a line.

Get in touch on Facebook or Instagram at @amysfitnessandnutrition, drop me a message to 0272 650 350, or check out more at

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