Consult your healthcare professional for an individual assessment before following this diet. The egg diet may not be suitable for individuals with egg allergies or sensitivities, heart disease as well as those with high cholesterol. Also, relying heavily on any single food can lead nutrinitional imbalances.
An egg diet is one of the favorite diets of those who want to lose weight fast. An egg diet has many health benefits in terms of the nutritional value it contains.
Easy and Economical Diet to Lose Weight 2 Weeks: Egg Diet Meal Plan (PDF)
The egg diet is an economical and easy-to-apply diet with boiled eggs. Egg, which has 155 kcal per 100 grams, has high nutritional value and is rich in vitamins and minerals.
An egg is an excellent source of protein and it contains all nine amino acids. (1)
It is a superfood containing vitamins A, B2, B6, B12, Folic acid, D, E, and minerals such as zinc, iron, calcium, phosphorus, copper, and selenium.
An egg diet, on the other hand, feeds the body with these values, accelerates the metabolism and helps to burn fat, and enables the person to lose weight in a short time.
In the egg diet, where you will consume plenty of boiled eggs, you should not neglect to drink at least 8-10 glasses of water a day and be careful not to continue this diet for more than two weeks.
In addition, you should support the egg diet plan with simple exercises such as brisk walking and staying away from alcoholic, carbonated and sugary drinks.
Most importantly, you should consult your doctor before starting the egg diet, as in every diet – especially single food-heavy diets – and never follow this diet without your doctor’s approval.
Here is a sample egg diet plan:
Egg Diet Meal Plan: First Week
Monday
Egg diet meal plan – Day 1
Breakfast: 2 boiled eggs with 1 slice of tangerine, orange, or grapefruit
Lunch: Any amount of fruit you want, two slices of whole wheat bread
Dinner: Chicken with a large plate of salad
Tuesday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Chicken salad with green vegetables
Dinner: Salad, an orange, and 2 boiled eggs
Wednesday
Breakfast: 2 boiled eggs with 1 slice of tangerine, orange, or grapefruit
Lunch: Oil-free cheese, a tomato, and a whole wheat bread
Dinner: Salad and chicken
Thursday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Fruit
Dinner: Salad and steamed chicken
Friday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Boiled vegetables and 2 eggs
Dinner: Grilled salad and fish
Saturday
Egg diet meal plan
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Fruit
Dinner: Chicken and steamed vegetables
Sunday
Breakfast: 2 boiled eggs with 1 piece of tangerine, orange, or grapefruit
Lunch: Tomato salad, steamed vegetables, and chicken
Dinner: Steamed vegetables
Egg Diet Meal Plan: Second Week
Monday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Salad and chicken
Dinner: An orange, salad, and 2 eggs
Tuesday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Steamed vegetables with 2 eggs
Dinner: Grilled fish with salad
Wednesday
Breakfast: 2 boiled eggs with 1 slice of tangerine, orange, or grapefruit
Lunch: Grilled chicken with a green salad
Dinner: An orange, vegetable salad, and 2 eggs
Thursday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Steamed vegetables, low-fat cheese, and 2 eggs
Dinner: Chicken with salad
Friday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Salad
Dinner: Salad, 2 eggs
Saturday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Chicken with salad
Dinner: Fruit
Sunday
Breakfast: 2 boiled eggs with a slice of tangerine, orange, or grapefruit
Lunch: Steamed vegetables and chicken
Dinner: Steamed vegetables and chicken
Although egg alone is a healthy food, consuming them for a long time may cause some problems in the body.
Although it is still debated whether eggs increase cholesterol or not, it is not recommended by experts that people with high cholesterol, regular medication, liver disease, or gall bladder removed should not consume excessive eggs. It is beneficial for these people to avoid the egg diet unless their doctor recommends it.
People prone to food allergies may also react to egg consumption. Therefore, you should not follow this diet until you have tested whether you have an egg allergy.
Excessive egg consumption by people with heart disease can cause their disease to be triggered.
Printable (PDF) Egg Diet Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs with 1 slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with 1 slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with 1 slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with 1 slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit | 2 boiled eggs with a slice of tangerine, orange or grapefruit |
| Lunch | Any amount of fruit you want, two slices of whole wheat bread | Chicken salad with green vegetables | Oil-free cheese, a tomato, and a whole wheat bread | Fruit | Boiled vegetables and 2 eggs | Fruit | Tomato salad, steamed vegetables and chicken | Salad and chicken | Steamed vegetables with 2 eggs | Grilled chicken with green salad | Steamed vegetables, low-fat cheese and 2 eggs | Salad | Chicken with salad | Steamed vegetables and chicken |
| Dinner | Chicken with a large plate of salad | Salad, an orange and 2 boiled eggs | Salad and chicken | Salad and steamed chicken | Grilled salad and fish | Chicken and steamed vegetables | Steamed vegetables | An orange, salad and 2 eggs | Grilled fish with salad | An orange, vegetable salad and 2 eggs | Chicken with salad | Salad, 2 eggs | Fruit | Steamed vegetables and chicken |
See Also:
30 Day Mediterranean Meal Plan