Egg Diet: Description, Foods Allowed & 3-Day Meal Plan

Updated in November 2022

An egg diet is based around incorporating eggs in all main meals of the day to increase overall protein intake. Protein helps to keep you fuller for longer, which is a great to way to decrease calorie intake and promote weight loss. 

It is a good idea to adhere to a low carb diet while on an egg diet. A low carb diet consists of eating foods that are low in carbohydrates, like some fruits and vegetables, which may reduce calories ingested and also facilitate weight loss. 

The creator of the The Boiled Egg diet, Arielle Chandler, states that an egg diet can lead to a 25 lb weight loss in just 2 weeks. However, there is no scientific evidence to support that an egg diet can affect weight loss. It has also been commented that this diet is very restrictive in calories and nutrients. Therefore, if your aim is to lose weight, you are advised to consult a registered dietitian. A dietitian can evaluate your nutritional needs and outline an eating plan accordingly. 

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Egg diet description

There are many different variations on the egg diet, but they generally last for 2 weeks. For breakfast, you are advised to eat 2 eggs with a serving of low-carb vegetables (like spinach or tomato) and a serving of low-carb fruit (like strawberries or pear). 

Then 1 egg is eaten at lunch, and another at dinnertime. The protein and healthy fats present in eggs helps to keep you full, which may decrease your overall serving sizes during meals.

Boiled eggs are recommended, as they contain less calories. However, you can prepare scrambled eggs or omelets with a healthier fat, like olive oil, butter, or coconut oil. 

Foods allowed 

When eating an egg diet, you are additionally encouraged to consume lean protein and low carb fruits or vegetables. See the examples below:

  • Eggs, both the egg whites and yolk
  • Lean protein, like fish, skinless chicken, lean beef, and duck 
  • Low carb vegetables, like spinach, onion, garlic, tomato, arugula, squash, eggplant, peppers, broccoli and kale 
  • Low carb fruit, like kiwi, pears, apples, coconut, avocado and lemons
  • Healthy fats, in low quantities, like extra virgin olive oil, coconut oil, butter, walnuts and chestnuts 
  • Herbs and spices, like pepper, parsley, coriander, rosemary, curcumin and oregano
  • Low-fat dairy products, like skim milk, Greek yogurt and white cheeses 

Calorie free drinks, like water and black tea or coffee, are also permitted during the egg diet. 

To achieve weight loss results with this diet, you are strongly encouraged to engage in regular exercise, like weight-lifting, running, long walks or dancing. 

Foods to avoid

When maintaining an egg diet, you should avoid foods that are high in carbs, sugar and fat, such as: 

  • Some grains, like white bread, white rice, white pasta, and couscous
  • High carb fruits, like bananas, mango and dehydrated fruit (raisins, dates, and prunes) 
  • Sweets, like sugar, soda, fruit juice boxes, ice cream, cake and cookies 
  • Processed food, like bacon, prosciutto, mortadella, salami, hamburgers, sausage, pizza, french fries, crackers and hotdogs
  • Legumes, like lentils, beans, soybeans and chickpeas
  • High-calorie drinks, like beer, champagne, wine and liquor

You also advised to avoid tubercle vegetables, like celery, potatoes, yams and sweet potatoes. These foods tend to be higher in carbohydrates, and low quantities can increase your daily calorie intake significantly. Read more about the foods permitted during a low carb diet.

Egg diet plan 

The following table outlines an egg diet meal plan over 3 days: 


Day 1

Day 2

Day 3


2 boiled eggs + 1 cup of black coffee + 6 strawberries 

2 scrambled eggs + 1 cup of black green tea + 1 orange 

Omelet made with 2 eggs, spinach, mushrooms and cheese + 1 black coffee + 1 apple

Morning snack

1 Greek yogurt with 1 teaspoon of chia seeds

1 pear + 3 walnuts 

1 cup of smoothie made with 150 ml almond milk, 4 almonds, 4 strawberries and 1 cup of oats 

Lunch / Dinner

1 boiled egg + 1 chicken breast grilled with homemade tomato sauce + 2 tablespoons of whole grain rice + 1 side plate of salad with lettuce, cucumber, arugula and tomato, seasoned with vinegar and 1 teaspoon of olive oil + 1 tangerine 

1 boiled egg + 1 fish fillet + 2 tablespoons of cooked quinoa + 1 side plate of broccoli, carrot and boiled chayote, seasoned with 1 teaspoon of olive oil + 1 kiwi 

1 boiled egg + 1 medium eggplant, baked with 150g of tofu + 1 side plate of salad with lettuce, tomato, and onion seasoned with 1 teaspoon of olive oil and vinegar + 1 guava 

Afternoon snack

1 baked apple with cinnamon with 1 tablespoon of oats 

1 Greek yogurt with 1 tablespoon of powdered flaxseed and 1 tablespoon of peanut butter 

Oatmeal made with 1 tablespoon of oat bran, 200 ml of skim milk (or milk alternative) and 1 sprinkle of cinnamon powder 

This outline is just a guide for the egg diet. Meal plans may vary depending on health status, physical activity level and weight. Because it is a restrictive diet, it should not last for more than 2 weeks. This diet should be monitored by a registered diet to ensure you are achieving your daily nutrition needs. 

Post-diet considerations 

After your diet, it is important to maintain a balanced diet. You should prioritize healthy, fresh foods, like fruits, vegetables, greens, legumes, whole grains, lean protein and dairy.

To maintain your weight, you should engage in physical activity regularly for 30 to 60 minutes at least 3 times per week. Examples include walks, running, martial arts or dancing. 


Due to its tendency for low carb intake, some people may feel fatigue, dizziness and general malaise with this diet. 

An egg diet is not recommended for people with a health history or family history of high cholesterol, kidney disease, or egg allergies or intolerances, 

This diet is also not indicated for pregnant or breastfeeding women, nor for children or adolescents. It should also not be used by those with a history of eating disorders, like anorexia or bulimia.