Printable Egg Diet Meal Plan Guide

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

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

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14
Breakfast2 boiled eggs with 1 slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with 1 slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with 1 slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with 1 slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit2 boiled eggs with a slice of tangerine, orange or grapefruit
LunchAny amount of fruit you want, two slices of whole wheat breadChicken salad with green vegetablesOil-free cheese, a tomato, and a whole wheat breadFruitBoiled vegetables and 2 eggsFruitTomato salad, steamed vegetables and chickenSalad and chickenSteamed vegetables with 2 eggsGrilled chicken with green saladSteamed vegetables, low-fat cheese and 2 eggsSaladChicken with saladSteamed vegetables and chicken
DinnerChicken with a large plate of saladSalad, an orange and 2 boiled eggsSalad and chickenSalad and steamed chickenGrilled salad and fishChicken and steamed vegetablesSteamed vegetablesAn orange, salad and 2 eggsGrilled fish with saladAn orange, vegetable salad and 2 eggsChicken with saladSalad, 2 eggsFruitSteamed vegetables and chicken

See Also:

Indian Diet Plan

Japanese Meal Plan

30 Day Mediterranean Meal Plan

Vertical Diet Meal Plan with Food List

Diabetic Diet Food List

Vegetarian Protein Sources

Current Version
December 26, 2020
Written By
Damla Sengul
February 14, 2024
Updated By
Andleeb Asghar