All You Must Know About the Egg Diet

Alpa Momaya

December 10, 2022

The term that gets the most online searches is “losing weight.” However, the World Health Organization (WHO) estimates that more than 1.9 billion adults worldwide are overweight, with 650 million obese.

Obesity has become a global concern due to sedentary lifestyles, junk food, and irregular sleeping patterns. Unfortunately, reversing this condition and returning to a slimmer body is challenging and sometimes impossible.

On the other hand, you can get back in shape by making some dietary changes and following some rules. The 7-Day Egg Diet is a plan we present to you in this article.

Studies show that a high-protein diet reduces hunger and food cravings, speeds up the metabolism, and prevents weight gain. Therefore, an egg diet is a perfect example of a protein diet

Do you enjoy eggs? If yes, this egg diet may appeal to you if you want to lose weight. As the name suggests, this diet focuses solely on including eggs in various forms to support weight loss.

In more detail, let’s examine the specifics of the 7-day egg diet plan.

What is the Egg Diet?

“The basis of the diet is the chemical rather than the quantity.”

The Egg diet is a low-calorie, low-carb, high-protein eating plan that proponents argue can lead to rapid weight loss without losing muscle mass.

The one-week egg diet plan recommends eating only eggs, water, non-sugary beverages, leafy greens, non-starchy vegetables, and whole grains. To lose weight with the egg diet, at least one meal with eggs must be the main course.

There are several variations of the egg diet, such as an egg-only or a boiled egg diet. This diet requires you to eat three meals daily and only drink water or zero-calorie beverages.

Sources believe that eating eggs in various forms for breakfast, lunch, and dinner will help you lose weight while also giving your body the correct kinds of protein. In addition, it promises you can lose a pound in a week if followed precisely.

The 7 Day Egg Diet Meal Plan

Egg Diet Meal Plan: Day#1

Breakfast: Wholemeal Bread (1 slice) + Grilled Tomatoes

Lunch: Any fresh fruit

Dinner: Boiled Eggs (2) + Grapefruit (1) + Salad

Egg Diet Meal Plan: Day#2

Breakfast: Boiled Egg (1) +Grapefruit Juice

Lunch: Roasted Chicken + Tomatoes (2) 

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day#3

Breakfast: Boiled Egg (1) +Grapefruit Juice

Lunch: Boiled Eggs (2) + Salad

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day#4

Breakfast: Dry Toast (1) + Poached Eggs (2) 

Lunch: Any fresh fruit

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day#5

Breakfast: Dry Toast (1) + Poached Eggs (2) 

Lunch: Tomatoes (1) + Poached Eggs (2) 

Dinner: Grilled fish + Salad

Egg Diet Meal Plan: Day#6

Breakfast: Boiled Egg (1) + Grape juice 

Lunch: Any fresh fruit

Dinner: Roasted Chicken + Boiled Carrots & Beans

Egg Diet Meal Plan: Day#7

Breakfast: Scrambled Eggs (2) + Sun-Dried Tomatoes

Lunch: Poached Eggs (2) + Blanched Spinach

Dinner: Grilled Chicken + Salad

Repeat the process for a second week to see a weight change. The easiest way to maximise the advantages of this diet is to include exercise and other forms of physical activity.

Types of Egg Diet

Some egg diet variations are healthier for you than others, but none offer balanced nutrition.

Boiled Egg Diet

This diet, sometimes called the “2-week egg diet” or “14-day egg diet” requires you to eat hard-boiled eggs instead of poached, scrambled, or fried eggs.

Only three main meals are allowed, and snacks are forbidden. One egg-based dish is necessary daily, and other lean protein sources, such as chicken or fish, can be incorporated into the remaining meals. Also, sometimes it’s OK to include citrus fruit and low-carb vegetables.

Egg and Grapefruit Diet

This egg diet lasts for 14 days. With this diet, you eat grapefruit with your egg or lean protein at each meal. Other fruits are prohibited.

Egg-Only Diet

This diet consists only of eggs. In extreme, unhealthy weight loss plans called “mono diets,” you consume only one food for an extended period.

For example, for two weeks, participants in this regimen only consume water and hard-boiled eggs. Since you are likely to feel quite exhausted while following this diet, exercise is not advisable.

“Medical” Egg Diet

For this egg diet, you must consume one egg and one slice of toast three times every day. Likewise, you can eat as many fruits and vegetables as you choose. Water, black coffee, and additional beverages with no calories are OK. But you cannot cook your egg in butter or oil. 

Egg Diet for Weight Loss

A study shows that children’s and adults’ obesity rates have dramatically increased in the United States in the past ten years. Unfortunately, it has become an epidemic that affects the entire world.

The Egg Diet involves eating fewer calories which can result in short-term weight loss. The diet requires consuming more fruits, vegetables and low-fat dairy products.

In addition, it advises eating more fish and poultry and cutting back on food that has high saturated and trans fat. The diet also requires one to have low sodium and red meat intake.

One study shows that compared to people who didn’t eat eggs, overweight and obese people who ate three eggs per day for 12 weeks could shed weight and maintain lean muscle mass. However, scientists caution that there might be better choices than eggs for a high-protein diet and weight loss. 

Planning and Starting the Egg Diet

The egg diet is a restrictive and unbalanced way of eating which may not be considered sustainable or beneficial long-term. Therefore, it is necessary to customise the daily intake that you require.

You can work with a nutritionist through HealthifyMe to tailor your diet to your needs, making it much simpler to achieve your health goals.

Your metabolic health can be significantly enhanced by using HealthifyPRO 2.0, a comprehensive solution. Many pillars are built into the offering.

The coaches can better comprehend the scope of dietary and lifestyle adjustments needed to normalise your health parameters with the help of complete metabolic panel testing based on 65 and more factors. 

According to studies, gaining weight raises your chance of heart disease or a heart attack and can also impact your brain, kidneys, and eyes. Therefore, it is crucial to evaluate your body weight to avoid such situations frequently. In addition, monitoring your metabolic health is also essential to avoid gaining weight. 

Instead of waiting for it to deteriorate and become a severe medical concern, HealthifyMe assists its users in recording, tracking, and analysing 80+ important metabolic indicators at home.

One of the many parameters this app tracks over time is the fluctuation in real-time glucose levels and its correlation with metabolic disorders. In addition, you receive the following when you subscribe to HealthifyPro, the company’s flagship product: Biosensor-CGM, Periodic Metabolic Panel Testing, Customised Diet Plan, Healthy Home Recipes, Customised Workout Plan, Pro Nutritionist, Pro Fitness Trainer, and many more.

You can notice a sudden increase in body weight due to stress or prolonged sitting in one place. Additionally, it takes place after eating anything. The goal is to maintain a healthy body weight, eat meals that prevent increases in weight, keep active, get adequate sleep, and drink enough water. It would help if you also made these changes to your lifestyle.

When your metabolic health is in good shape, you use fewer medications and have a longer, healthier life. HealthifyPRO 2.0 can assist in determining the underlying causes of your metabolic distress because what you eat and how you live significantly impact your health.

The 7 Day Egg Diet – Does it Work?

Eating eggs for breakfast might be the best way to start your day! Eggs are a great source of protein and valuable vitamins and minerals. In addition, the egg diet is a whole-food strategy to lose weight compared to costlier diets that require specialised powders and supplements.

However, eating eggs for all three meals every day for a week is unreasonable and unhealthy. Furthermore, no studies support the safety or effectiveness of any particular egg diet.

Several studies on the effects of eggs and eating eggs as part of a weight loss diet may offer some benefits. There is some evidence that a high-protein diet can aid in weight loss, and the egg diet is high in protein. A person may lose weight temporarily by following any form of the egg diet since it reduces calorie intake.

However, there may be better approaches than an egg diet for losing weight and keeping it off. A limited diet can be challenging to stick to, and if someone switches back to their regular diet, they might gain back the weight they lost.

The HealthifyMe Note

Eggs are low in calories and fat, so switching your breakfast routine could significantly impact your weight loss. To lose weight, the egg diet suggests eating only eggs, some fruit, non-starchy vegetables, lean protein, and fat. Although reducing calories may initially result in weight loss, experts predict you will not likely continue with this eating pattern. Two eggs per day are enough for the average adult; having more eggs can lead to health complications. Don’t forget to eat an egg white in the morning, though. This time, break your fast with eggs! If you are expecting, breastfeeding, or have a history of eating disorders, stay away from highly restrictive fad diets.

The 7 Day Egg Diet Plan – Basic Guidelines

The 7-Day Egg Diet is a high-protein diet that promotes rapid weight loss. But only do it for two weeks at a time. In addition, there are a few conditions for the diet that you must follow to prevent adverse effects.

  • Do not consume salt; use an alternative instead.
  • Ideally, you should drink eight glasses of water each day.
  • Don’t sweeten any drinks with cream or sugar.
  • The only acceptable salad ingredients are tomato, lettuce, and celery/cucumber.
  • After blanching and drenching the vegetables, only use vinegar or lemon juice to enhance flavour.
  • Only lean white meat is allowed.
  • No snacking in between meals, and keep the meal times consistent.
  • Never, ever skip a meal.
  • No drinking while on a diet


The egg diet is a trendy diet that is highly restrictive and unlikely to provide long-term health benefits, despite its alluring promise of rapid weight loss. You can develop a positive relationship with food by practising healthy eating habits that cover all the food groups.

If you want to lose weight, understand that there are many other ways to lose weight by following healthy lifestyle choices. Lifestyle choices, including exercise, sleep, and other lifestyle factors, significantly influence your health and well-being. Always follow a balanced diet that fits your lifestyle for optimal results.

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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