Photo: Mel’s Kitchen
You are not alone in your struggle to lose weight. It is estimated that a whopping 77 percent of Americans are trying to lose weight or maintain it. Some diets do not work, but this boiled egg diet will show amazing results within 14 days if you stick with it.
The Boiled Egg Diet
There are a number of benefits to point out regarding this simple egg diet. For one, it doesn’t require you to buy a lot of products that might eat up your money. Second of all, this diet has been shown to increase metabolism and decrease the amount of fat in the body and you get all the amazing health benefits of eggs.
It also should be noted that those who stick with the boiled egg diet after it is over are able to maintain their optimal weight with no problem. Of course, like many other diets, it is vital that you stay hydrated. This means that you need to drink eight to ten glasses of water each day.
Remember the following:
- Junk food must be eliminated.
- Reduce the amount of salt used or switch to sea salt.
- Sugary drinks or alcohol should be avoided, especially processed sugars
Tip: Be sure to choose a healthy salad dressing and be conservative using it.
Going Over the Egg Diet Plan
The following is going to be your diet, broken up week by week:
The First Week
Monday
- Breakfast should start with two boiled eggs. Then eat one whole citrus fruit of your choosing.
- Lunch should consist of two sweet potatoes and two apples of your choosing.
- Dinner should be one large plate of salad, tossed with chicken or a chicken piece on the side.
Tuesday
- Breakfast should start with two boiled eggs, but you can change the citrus fruit.
- Lunch should have green vegetables, the darker the better, and a chicken salad.
- Dinner should be a vegetable salad. It should be paired with one orange and two boiled eggs.
Wednesday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should consist of your favorite low-fat cheese and should be paired with one tomato and one piece of sweet potato.
- Dinner should be a simple salad with a piece of chicken.
Thursday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be one whole fruit of your choosing.
- Dinner is just a salad with steamed chicken.
Friday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be steamed vegetables and two boiled eggs.
- Dinner is a salad and grilled fish.
Saturday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be one whole fruit of your choosing, again.
- Dinner will be a piece of chicken with steam vegetables.
Sunday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be a salad and steamed vegetables and add a ‘healthy’ size piece of chicken, too.
- Dinner should be a healthy serving of steamed vegetables.
Second Week
Monday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should consist of a salad and a little chicken.
- Dinner you can have an orange, one salad, and two boiled eggs.
Tuesday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch will be two boiled eggs and steamed vegetables.
- Dinner you can eat one salad and a grilled fish.
Wednesday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch will consist of a salad and a piece of chicken.
- Dinner will be an orange, vegetable salad, and two boiled eggs at the end of the day.
Thursday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch you can eat steamed vegetables paired with low-fat cheese and two boiled eggs.
- Dinner will be a little salad with one piece of chicken.
Friday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be a salad with salmon or your favorite grilled fish.
- Dinner you can have two boiled eggs and a salad.
Saturday
- Breakfast should start with two boiled eggs, and your favorite citrus fruit.
- Lunch should be a salad and a little chicken.
- Dinner is your favorite fruit of your choice.
Sunday
- Breakfast – Time to eat that boiled egg breakfast you know so well!
- Lunch you can have steamed vegetables and chicken.
- Dinner will be what you had for lunch.
By now you should know exactly why they call this the “boiled egg diet”. These meals have almost no carbohydrates, and they are pretty easy to make. Keep in mind that any diet should be approved by your doctor.
Also know that before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.
Are you up for trying this easy egg diet? Tell us all about it, when you SHARE it on social media!
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151 Comments on "This Boiled Egg Diet Can Help You Lose up to 22 Lbs in Just 14 Days"
What is a “piece of sweet potato”? Is it cooked? How big is a “piece”?
Sorry, I meant to say two (regular size) sweet potatoes. Thank you for helping me correct that!
So the “piece” sizing is a whole fruit or sweet potatoe? Like it says a piece of sweet potato or a piece of fruit does that mean the whole thing or just a slice or 2 ?
Hey Destiny,
Sorry for any confusion. A piece means 1 whole fruit or vegetable. I just edited the article to avoid any confusion. Thank you for your help 🙂
Thanks so much for all of this awesome info! Can’t wait to share my results! Just FYI, it still says a piece of sweet potato for lunch on Wednesday but judging by your other responses that is a whole sweet potato, correct?
I have done the diet now how should I eat so I don’t gain it back
Great Job Julie! I would continue to eat the same size portions of similar type foods that are high in protein so you will remain satisfied and not overindulge in your eating. Oh, and if you like boiled eggs stick with them. Onward & Upward!
I’m just starting, Is it rude to ask how much weight you lost doing this?
Thats a lot of eggs. I thought too many were bad for your cholesterol??
The Mayo Clinic states: “Chicken eggs are high in cholesterol, but the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans fats and saturated fats.
The risk of heart disease may be more closely tied to the foods that accompany the eggs in a traditional American breakfast — such as the sodium in the bacon, sausages and ham, and the saturated fat or oils with trans fats used to fry the eggs and the hash browns.”
Click here to read the full article, Eggs: Are they good or bad for my cholesterol?: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
Hope this helps!
what can you put in a salad? and what is tomato salad?
You can load up your salad with veggies. It’s a salad with a ‘healthy serving’ of tomatoes.
What kind of salad dressings can I use?
Here’s some health salad dressings we like: https://wellnessmama.com/1531/salad-dressing-recipes/
What can you eat in between meals if needed? Can I drink diet soda? I will not eat tomatoes, any substitutes?
Please NEVER drink diet sodas. That’s a BIG no no. Click here to see why: /10-year-study-links-diet-soda-to-heart-attacks-stroke/
You can choose any vegetable that you like to eat in your salad like kale, spinach, carrots, cucumber, beets, olives, broccoli, sweet peppers, berries, peaches, onions, legumes, tuna, grilled chicken and EGGS of course!
How much chicken do you eat at each meal? And how much salad?
I don’t want to get too exact and overcomplicate things so I would say a “normal” size bowl of salad, loaded with veggies, and 1 grilled chicken breast.
Are you allowed healthy snacks between meals or is that a no no? Peanut butter? Nuts? Fruit?
I would say “yes” to all – just don’t add the peanut butter to bread…only to veggies and fruit.
Hey im on Tuesday. Of the firdt week. And jist want to know what kind of chicken salad. Should i eat please. And thanks.
Here are 9 Skinny Chicken Salad Recipes to get you started: http://www.health.com/health/gallery/0,,20401749,00.html Hope this helps! Please check back in with us to report on your weight loss!
Is it suppose to be strictly boiled eggs or can you scramble two eggs in a non stick pan without any kind of fat?
I wouldn’t completely replace all the hard boiled eggs for scrambled because your overall calories will increase. According to Nutrient Facts, 1 large scrambled egg contains 100 calories, and 1 large hard-boiled egg contains 80 calories.
However, if you want to change things up every now and then you could scramble your eggs without any fat or you could even use a little olive oil.
Hope this helps!
What can you substitute for sweet potato and fish? I don’t like either of them at all.
You can substitute sweet potatoes with garlic roasted red potatoes, avocado, cauliflower, broccoli, zucchini, butternut squash, green beans–pretty much any fruit or vegetable that is not fried or loaded with butter 🙂
As for a healthy fish alternative I would use tuna, lean smoked ham, or boneless turkey breast (without any skin).
Hope this helps!
Thank you!!’
You’re quite welcome 🙂
Good Morning, I am starting this Monday. Wish me luck.
Good luck Lois! Please check-in with us, so we can see how you are doing!
Can i put avocado on my salad?
Of course!
Can we use salsa for a dressing?
Yes, but make sure it’s fresh with natural ingredients. You can find a USDA organic salsa that uses fresh ingredients like this one: http://wildoats.com/product-post/organic-medium-salsa/ – look at the ingredients label and make sure they use wholesome ingredients like this one.
Or you can buy one from a Farmer’s Market or make your own using a recipe like this: http://www.wholefoodsmarket.com/recipe/how-cook-fresh-salsa
I have been doing this diet since Monday and have already lost 10 pounds!
Amazing! Thank you so much for sharing your results thus far Denise…onward and upward!
Hi Cary, If I get hungry between meals can I eat another boiled egg or should I stick to veggies with peanut butter?
I would opt for the more veggies with a little peanut peanut butter 🙂
Thank you, One more round and I will be ready. I cut up 1 sweet potatoe, 1 Red Bliss and 2 apples, mixed them with Olive Oil, Spices and I am noticing it is a lot of food. I eat it all for lunch? Also can you eat Jumbo eggs or stick with large?
I ate it all.
Starting this tomorrow . I’m 53 and have gained 40 pounds. This has lead to sleep apnea. My doctor told me if I got back to 140 I may not need to use this crazy c pap machine. I’m 5’9″ . I sure hope this works!!!
You have nothing to lose and everything to gain. I’ll be praying for you Angie!
What’s a substitute for the whole tomato? I don’t mind it in a salad but just a whole one sliced not so much.
Choice any whole fruit or a handful of any veggie (cooked or uncooked); just don’t add any butter — try using olive oil instead.
How many calories per day is this diet?
Each day can vary. I would say anywhere from 800-850 calories a day.
Thank you!
How much cheese do we eat when it says low fat cheese? My mom and I are starting this today!
A few more questions sorry! Can we grill the veggies when it says steamed? And when it says favorite fruit, how much do we eat if we choose strawberries or blackberries? Thanks!
Just started today. I could bearly finish my fruit this morning at breakfast. For a mid morning snack i had some almonds, is that an ok snack?
Yes, almonds is a wise choice. The protein should keep you feeling full and satisfied.
I’m not a big fan of eat … Can i substitute the chicken for shrimp, crab… etc.
Sure thing but please boil them. 1 medium shrimp = 7 calories. So I would add around 8 (maybe 10) shrimp to my salad.
I would only add 1 cub of boiled crab meat to my salad. That will be around 120 calories.
Can I eat unsweetened applesauce ? I also “drink ” my greens is that ok?
Yes, but I recommend you eat USDA organic applesauce with no flavors or un-natural ingredients.
Drinking your greens are just fine — just as long as your eating the same amount and not adding any other ingredients.
Can I drink coffee on this with a splash of half and half? I started Sunday and am down 3 lbs but missing my coffee.
1 tbsp of half and half creamer equals 20 calories .
I’ll agree to the coffee Deb, if you agree to only having either:
– 2 cups of coffee each day (no actual measured cups) with only 1 tbsp of half and half per cup with NO SUGAR
– OR-
– 1 cup of coffee each day (no actual measured cups) with only 2 tbsp of half and half per cup with NO SUGAR
Hope this helps!
how about honey (raw) or Stevia?
I would use local raw organic USDA honey and pass on the Stevia because most is processed. Example: Truvia goes through a 42-step chemical process and contain less than 1% of stevia–Yikes!
Thank you 🙂
Great. I will skip the half and half all together. Black coffee it is! Thank you.
Hello!!! Can I use Extra virgin organic coconut oil to cook chicken and veggies???
Thank you so much!
Can you have milk or protein drinks on this diet?
It’s hard to tell with allowing protein shales because can range from 100 calories to more than 1,000 calories. If you just want to add a scoop of protein power (0 and 50 grams), add cup of low-fat milk (100 calories) or 1 cup of nonfat greek yogurt (130 calories) with some fruits and veggies — nothing else, I’d say that would be ok from a meal replacement.
Instead of using milk, I would use organic almond milk (30 calories for 1 cup) or coconut milk (80 calories) with is a rich source of potassium.
Hope this helps!
So I’m on day 3 and today was rough; I didn’t have much energy! I read above about calorie intake, but is that enough for me if I’m working out doing crossfit? I’m also a server at a very busy restaurant…usually never any down time to sit! Also when it says eat fruit of your choice if I eat blackberries or strawberries how much do I eat? Thanks!
I bet you didn’t have much energy after a grueling crossfit workout! The average female burns 12.3 calories per minute during crossfit workouts. Before working out here are the top 3 foods you should eat. Read more here: https://www.amrapnutrition.com/everything_crossfit/3-paleo-foods-eat-crossfit-workout/
Eat the recommended 3 foods before working out and then stick to the diet. I would eat a handful of organic blackberries and strawberries.
Thanks so much!!!
I am on my fourth day. 🙂 We went out to a brazilian steakhouse last night for my birthday. I ate a salad with cheese, red onions and ranch salad dressing. I also had some steak. Is that okay?
Happy Birthday Rachael! I hope you had a great time. However, I think you may have fudged a little with the ranch dressing and butter they usually put on steak — but that’s ok because it’s your B Day 🙂 Let’s continue the egg diet and thanks for sharing!
Is an all natural Tessemae dressing ok?
I usually don’t steam veggies. I love to sautéed onions, mushrooms, peppers etc in a pain with a spray of olive oil… Is this ok?
Absolutely. It sounds like you know what you’re doing!
Hi. Is it ok to skip the weekend and continue on a Monday? Usually Saturday we will go out as a family outing and restaurant food for dinner.
Also, im buying ready made hard boiled eggs from the supermarket. Is that ok?
Can you please post the website to the video of “cage vs cage free”? Also for someone with acid reflux to acidic fruits and veggies (oranges, pineapples,tomatoes,peppers,onions etc)what are some substitutes?
When the lunch is one Fuit can I choose banana
And it is very small portion
Yes, but please feel free to eat the whole banana 🙂
When you say “steamed” for the chicken… is this important for thatbday?? The other days that just say chicken– I assume we can grill or bake?? Thanks!!
Yes, that is correct — you can grill and bake your chick as well 🙂
What types of foods can be allowed as snacks? Cheese string/pickles/fruit?
If fruit is mentioned in diet plan instead of citrus fruit, can I eat watermelon/cantaloupe/papaya?
Is seltzer water allowed?
I would agree to all the snacks you mention if they are eaten in moderation — especially organic fruits and veggies 🙂
I don’t mind carbonated water as long as it doesn’t have any added citric acid or sugar.
On day one is it correct to eat 2 sweet potatoes and 2 apples? It’s a lot of food.
Like peanut butter, not on vegetables, can I have it on a multigrain rice cake. When you say multiple is that with multiple vegetables
Meant to say salad with multiple vegetables
Can I have garbanzo beans on salad.
Hi,
I started this diet yesterday. Today is the 2nd day but I don’t see any difference. Should I check my weight after on week?
Also Should I eat complete hard boiled egg along with the egg yolk?
Can I drink veggie juice, green tea and apple cider vinegar while doing this diet?
Yes, please check your weight at the end of each week and eat only hard boiled eggs.
And yes all organic and natural teas nd juices are recommended within moderation.
If i continue with the following meal plan am i breaking any rules?
Breakfast 3 hard boiled eggs and 1 orange
snack 1 apple or banana
lunch 1 cup salad, 1 egg & apple or orange
snack 1 apple or kiwi
supper 3 cup salad, 1 egg & 1 fruit
I approve Troy!
In my salad i have spinach dark lettuce kale iceberg lettuce carrots, peas and either chicken or fish. Snacks are also only if wanted. Thank you for your advice.
Yes sir! Glad to help 🙂
So kind of confused. Are you saying that i can continue with that plan or do not continue with that plan on a daily basis.
I’m on day 2 and the lunch portions are very filling. Could only eat 1 Apple yesterday and don’t think I can eat the salad and veggies today. Maybe my portions are too big…..
Hello, are my posts not showing up? My questions were never answered..😣
Probably a silly, silly question, but is there a substitute for eggs in this diet? Not allergic but I can’t eat eggs. Since I was little they don’t stay down without me being sick. I’ve started this Monday( April, 4th) and I’m on day 4 and have been peeling the boiled eggs and blending them into finely chopped pieces with mustard just to push is down. But I can’t take it anymore. Please tell me there’s a substitute!
I only have lost 5 lbs. probably because I have Hypothyroid condition. I would need to stay on diet for 3 months to loose my desired 30 lbs. Is staying on this for 3 months safe? Should I take a few days off in between each two week segment?
Awesome Shauna and thank you so much for sharing!
My husband and I are finishing our first week on this diet. It will take more than two weeks to get to our goal weight. Do we start the diet over from day one after completing the first two weeks?
I have only lost 5 lbs. probably because I have Hypothyroid condition. I would need to stay on diet for 3 months to loose my desired 30 lbs. Is staying on this for 3 months safe? Should I take a few days off in between each two week segment?