Boiled Egg Diet: How It Works, Types, Benefits, & Recipes

Understand how this diet plan may nourish your body while helping you lose weight.

Medically reviewed by Merlin Annie RajMerlin Annie Raj, RD (Registered Dietitian)
By Priyanka SadhukhanPriyanka Sadhukhan, MSc (Nutrition), Certified Diabetes Educator  • 

The low-carbohydrate, low-calorie, and high-protein boiled egg diet plan is ideal for effective short-term weight loss.

Eggs are rich in protein, which helps increase satiety and limit indiscriminate food intake, leading to weight loss (1), (2). All you need to do is complement this diet with a few healthy, high-fiber vegetables, nuts, seeds, and fruits to reduce fat while also keeping your body nourished.

This diet, coupled with healthy lifestyle practices, helps you lose weight by 15 to 20 lbs within a short span. To help you get started, we have discussed everything you need to know about this diet in this article. Read on!

How Does The Boiled Egg Diet Aid Weight Loss?

The boiled egg diet is a two-week diet plan that requires you to have a maximum of two boiled eggs per day with other nutritious foods.

  • Eggs are loaded with high-quality proteins and nutrition, like vitamins A, D, E, B12, and folatei  XA form of vitamin B that helps in the formation of red blood cells and promotes tissue growth and healthy cell function. , iron, seleniumi  XAn essential mineral that helps regulate metabolism and thyroid function and protects the body from oxidative stress. , riboflavin, cholinei  XAn essential nutrient found in fish and eggs that helps improve liver and brain function and facilitates muscle contraction. , and the antioxidantsluteini  XAn antioxidant that helps improve vision, prevents cataracts, and helps fight oxidative stress. and zeaxanthini  XA fat-soluble antioxidant found in green leafy vegetables and egg yolks that is known to promote skin and eye health. (3).
  • These nutrients help build muscle mass, improve metabolic rate and brain function, protect you from heart disease and macular degeneration, produce hormones, and strengthen the immune system (4).
  • When you consume eggs, you consume proteins, which take longer to digest. Hence, you will feel full for a long duration (1). The proteins also help build lean muscle mass, which, in turn, helps accelerate your metabolism.
  • Eggs are also loaded with antioxidants that help flush out the toxins, thereby reducing the stress and inflammation in your body (5). This helps prevent inflammation-induced weight gain. The water-soluble and fat-soluble vitamins help strengthen your immunity, which, in turn, keeps you active and energetic.
protip_icon Quick Tip
The concept of the boiled egg diet is based on the book ‘The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!’ written by Arielle Chandler in 2018.

Basic Guidelines To Follow The Two-Week Boiled Egg Diet

  • Take your doctor’s/dietitian’s permission.
  • Follow it for two weeks for the best results.
  • Eliminate all refined and processed grains.
  • Adhere to the diet plan.
  • Do light exercises.
  • Consume at least 1200-1500 calories per day, depending on your age, height, current weight, activity level, current medications, etc.
  • Have the right mindset to start this diet plan.
protip_icon Quick Tip
If you have high LDL cholesterol levels, diabetes, or a family history of heart disease, then it is best not to eat more than one egg per day.

Boiled Egg Diet Plan

Boiled egg on whole grain bread

Image: Shutterstock

This specific diet plan is restricted to simple breakfast, lunch, and dinner with no snack options. You can drink enough water in between meals to stay hydrated.

Boiled Egg Diet Plan – Week 1


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 2 almonds + 1 cup milk/soy milk + ½ apple
Lunch (12:30 p.m.)Tuna salad + 1 cup buttermilk
Dinner (7:00 p.m.)Grilled chicken/tofu + 1 cup veggies


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + ½ medium bowl oatmeal
Lunch (12:30 p.m.)Vegetable quinoa + baked fish/grilled mushroom + 1 cup curd
Dinner (7:00 p.m.)Mixed lentil soup with veggies


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 1 whole-wheat toast + 1 cup green tea
Lunch (12:30 p.m.)Boiled garbanzo bean salad + 1 cup buttermilk
Dinner (7:00 p.m.)Mixed vegetable curry + 2 medium-sized flatbread + ½ cup sautéed mushroom + ½ cup curd


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 2 banana pancakes (without maple syrup) + 1 cup freshly pressed orange juice
Lunch (12:30 p.m.)Grilled chicken/mushroom with Italian herbs + blanched veggies + 1 cup coconut water
Dinner (7:00 p.m.)Salmon steak/tofu with raw/blanched veggies in yogurt dressing + 1 cup buttermilk


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 1 cup green tea + 1 banana muffin
Lunch (12:30 p.m.)2 whole wheat/ragi flatbread + mixed vegetable curry + 1 cup lentil soup + ½ cup curd
Dinner (7:00 p.m.)Grilled fish/mushroom + veggies + 1 cup warm milk with a pinch of turmeric before bed


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 2 flaxseed pancakes with berries + 1 cup green tea
Lunch (12:30 p.m.)Kale, kidney beans, and sweet potato salad + 1 small cup fruits with sour cream/curd
Dinner (7:00 p.m.)1 bowl seafood or vegetable pho + 1 piece of 80% or more dark chocolate


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 1 whole-wheat toast + ½ cup baked beans + 1 cup green tea
Lunch (12:30 p.m.)Pan-grilled chicken salad with pineapple dressing
Dinner (7:00 p.m.)2 slices of vegan pizza (pizza base made with cauliflower) + 1 cup coconut water

How You Will Feel By The End Of Week 1

By the end of Week 1, you will lose all the water weight and feel less bloated.

Boiled Egg Diet Plan – Week 2


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)Vegetable quinoa + 1 cup green tea + 4 almonds
Lunch (12:30 p.m.)Boiled egg salad with iceberg lettuce, cherry tomatoes, kale, olive oil, herbs, and spices
Dinner (7:00 p.m.)Cucumber soup + grilled fish/tofu


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 1 banana + 1 cup milk
Lunch (12:30 p.m.)3 lettuce tuna/tofu wraps with veggies and a few pistachios + 1 cup chilled coconut water
Dinner (7:00 p.m.)Millets cooked in vegetable/chicken broth + veggies + 1 piece of 80% or more dark chocolate


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 open sandwiches made with two hard-boiled eggs, tomato, avocado and black sesame seeds + 1 cup green tea
Lunch (12:30 p.m.)A bowl of fruit salad with feta cheese, lime juice, mint leaves, and a little bit of black pepper
Dinner (7:00 p.m.)Kidney bean chili + ½ pita bread + cucumber, carrot, and beetroot


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 soft boiled eggs + 4 strips of bacon + ½ cup baked beans + 1 cup green tea
Lunch (12:30 p.m.)Roasted cauliflower soup + 3 oz grilled fish
Dinner (7:00 p.m.)Raw vegetable salad with Chinese cabbage, purple cabbage, yellow and red bell peppers, cucumbers, and carrot + 2 oz shredded herb chicken + 1 cup milk with a pinch of turmeric


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)Banana smoothie
Lunch (12:30 p.m.)½ cup brown rice + 2 boiled egg, curried + 1 small cup sautéed veggies + 1 cup yogurt
Dinner (7:00 p.m.)Pasta and meatballs + 1 cup buttermilk


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)2 boiled eggs + 1 cup orange juice + 4 almonds
Lunch (12:30 p.m.)1 bowl of fruit salad (avoid mango and grapes)
Dinner (7:00 p.m.)1 bowl chicken soup with veggies


MealsWhat To Eat
Breakfast (8:00 – 8:30 a.m.)1 small bowl of oatmeal + 1 cup green tea + 2 almonds
Lunch (12:30 p.m.)1 bowl pho with two hard-boiled eggs
Dinner (7:00 p.m.)Kidney bean chili + cucumber slices + 1 cup coconut water

How You Will Feel By The End Of Week 2

By the end of Week 2, you will feel super light and energetic. You will love the way you look, and adhering to the diet plan for 14 days will give your confidence an extra boost. All your gut problems will reduce, and your metabolism will be back on track.

There are certain low calorie snacks that you can have whenever you feel hungry without any guilt. Have them two hours after or at least one-hour post and pre-meal, respectively.

Healthy Snacks You Can Eat While On The Boiled Egg Diet

  • Baby carrots and hummus
  • Cucumber
  • Tomato
  • Beetroot juice
  • Low GI freshly pressed fruit juice
  • 1 digestive biscuit
  • 2 saltine crackers
  • Unsalted popcorn
  • 10 in-shell pistachios
  • Watermelon
  • Yogurt
  • Coconut water

You can consume these between breakfast and lunch and lunch and dinner. Avoid eating anything post-dinner.

Let’s now look into the three types of egg diet plan.

Types Of Egg Diet

Sliced boiled eggs

Image: Shutterstock

  • Boiled Egg Diet – 2 boiled eggs per day along with other low-cal and high protein foods.
  • Eggs And Grapefruit Diet – 2 eggs (boiled/scrambled/poached/fried) and half a grapefruit with low-carbohydrate, high-protein breakfast, lunch, and dinner.
  • Extreme Egg Diet – You only consume eggs and water at every meal. This is a nutritionally imbalanced diet, and we do not recommend it.

Mentioned below are the foods you can eat and must avoid while on this diet.

Foods To Eat

  • Veggies – Spinach, kale, collard greens, radish greens, Swiss chard, cabbage, purple cabbage, lettuce, Chinese cabbage, bok choy, celery, beetroot, carrot, turnip, radish, okra, eggplant, bitter gourd, bottle gourd, squash, green chili, garlic, and onion.
  • Fruits – Apple, banana, kiwi, watermelon, honeydew melon, muskmelon, plum, peach, tomato, cucumber, avocado, star fruit, orange, grapefruit, lime, and lemon.
  • Protein – Eggs, chicken breast, fish, tofu, soy chunks, mushroom, lentils, beans, nuts, and seeds.
  • Dairy – Full-fat milk, yogurt, homemade ricotta cheese, and buttermilk.
  • Fats And Oils – Olive oil, avocado oil, coconut oil, almond butter, sunflower butter, and flaxseed butter.
  • Nuts And Seeds – Almonds, walnuts, pistachios, flax seeds, chia seeds, melon seeds, pepita, and sunflower seeds.
  • Herbs And Spices – Cilantro, chili flakes, garlic powder, ginger, garlic, onion powder, oregano, rosemary, dill, fennel, fenugreek, black pepper, white pepper, cardamom, clove, nutmeg, cinnamon, mace, and saffron.

Foods To Avoid

  • High-sodium foods
  • High-sugar foods
  • Processed and frozen foods
  • Packaged fruit/vegetable juices
  • Soda and energy drinks
  • High-fat meat
  • Fried chicken, fries, pizza, and burger
  • Canola oil, vegetable oil, butter, and cream cheese
  • Low-fat milk and low-fat yogurt
  • Chicken with skin

Here are a few easy and quick recipes for you while on the egg diet. Take the basic idea of including healthy foods and give them a tasty twist. Take a look.

Egg Diet Healthy Recipes

1. Banana Smoothie Breakfast

Image: Shutterstock

  • 2 medium-sized bananas
  • 1/2 cup yogurt
  • 1/2 cup milk
  • 4 almonds, slivered
  • 1 teaspoon flaxseed powder
  • 1 teaspoon dark cocoa powder
  • 1 teaspoon vanilla extract
  • 1/2 sapodilla (with the peel)
How To Prepare
  1. Toss all the ingredients into a blender.
  2. Blitz it.
  3. Pour the smoothie into a tall glass and sip!

2. Boiled Egg Salad Lunch

Image: Shutterstock

  • 2 large boiled eggs
  • 1/2 cup iceberg lettuce
  • 5-6 cherry tomatoes
  • 1/2 cup chopped kale
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili flakes
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • A pinch of salt
How To Prepare
  1. Slice up the eggs, roughly chop the iceberg lettuce, and halve the cherry tomatoes.
  2. Toss them into a salad bowl.
  3. Add the chopped kale, dried herbs, chili flakes, salt, and olive oil.
  4. Toss it well and voila! You have the perfect meal prep.

3. Mixed Lentil Soup Dinner

Image: Shutterstock

  • 1 tablespoon red lentil
  • 1 tablespoon split green gram
  • 1 tablespoon yellow pigeon peas
  • 1 tablespoon mung daal
  • 2 tablespoons chopped onions
  • 2 cloves of garlic, chopped
  • 1/2 teaspoon ginger, grated
  • 1/2 teaspoon dry red chili
  • 1/2 tomato, chopped
  • 1/2 teaspoon cumin seeds
  • 2 tablespoons olive oil
  • 1/2 teaspoon turmeric
  • 1 1/2 cups water
  • A handful of cilantro
  • Salt to taste
How To Prepare
  1. Wash the lentils and boil them in one and a half cups of water.
  2. Heat a pan and add olive oil.
  3. Add the cumin seeds and cook for 30 seconds.
  4. Toss in the garlic and ginger. Cook for 2 minutes.
  5. Add the chopped onions and cook until they become translucent.
  6. Add the chopped tomatoes, turmeric, salt, chili flakes, and half of the cilantro.
  7. Cook for 2-3 minutes.
  8. Add the boiled lentils and cook until it starts to boil.
  9. Cook for 2 minutes more and then turn off the heat.
  10. Garnish with the remaining cilantro and enjoy your dinner!

As you can see, it is not really tough to prepare a healthy, homemade meal. But the question is, what are the benefits of following the egg diet for two weeks, apart from weight loss? Find out below.

Benefits Of The Boiled Egg Diet

  • The protein in eggs helps lower blood pressure (6), (7), (8).
  • High in antioxidants and reduces oxidative stress (5).
  • It lowers inflammation in the body (9).
  • Enhances skin quality by reducing acne (10).
  • Prevents hair fall and stimulates growth (11).
  • Boosts immunity (12).
  • Strengthens the bones (13), (14).

Along with aiding weight loss, this diet will also improve your overall health and appearance.

Side Effects Of The Boiled Egg Diet

  • Consuming more than two whole eggs per day can lead to high cholesterol. It is safe to consume two whole eggs per day.
  • Consuming boiled eggs for breakfast every day can become monotonous. Eat boiled eggs for lunch or dinner instead of breakfast. Also, try different ways of including boiled eggs in your lunch or dinner like adding them to lettuce wraps, making deviled eggs, etc.
  • Boiled eggs may cause bloating in some people.
  • In the initial days of the diet, you may crave food and feel hungry all the time. Drink green tea or water and snack on healthy foods if your hunger is uncontrollable.
  • You may experience breakouts.
  • This is not a long-term weight loss program.
  • You might gain the weight back if you do not follow a healthy lifestyle after completing two weeks of this diet.

Infographic: When To Avoid The Boil Egg Diet

While the boiled egg diet may result in quick weight loss, it is restrictive and may not suit everyone. Before trying this diet, you should be aware of your health issues and family history. Look at the infographic below to be aware of the health conditions and circumstances when you should avoid the boiled egg diet.

when to avoid the boiled egg diet (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

Following a boiled egg diet plan for two weeks helps with short-term weight loss. Eggs are rich in protein, essential vitamins and minerals, and antioxidants. Consuming protein helps build lean muscle mass, improve metabolism, and increase satiety. This diet (1200-1500 calories per day), combined with light exercises and other lifestyle changes, can help you lose weight quickly. However, it may lead to a spike in cholesterol levels besides causing bloating and breakouts in some individuals. Hence, this diet is not ideal in the long run. Make sure you consult a doctor before starting this diet.

Frequently Asked Questions

Is the boiled egg diet safe?

Having a boiled egg once in a meal with a low-carb diet is beneficial if you want to lose weight. But always speak to your doctor and dietitian before starting the egg diet plan.

How much weight can you lose on an egg diet?

It varies based on your meal plan and lifestyle. Following the egg diet plan, along with exercise, can help you lose anywhere between 15-20 pounds.

Can I eat 6 eggs a day?

Eating 6 eggs a day might shoot up your cholesterol levels and make you feel bloated. But it depends on your activity level. If you are an athlete and engage in heavy exercise, you can consume 6 eggs a day. But if you do no to moderate exercise, limit your intake to 2 eggs per day. Make sure you talk to a doctor before following this plan.

How long should you boil eggs?

For a soft yoke with somewhat firmer whites, boil eggs for around 7-8 minutes. However, for hard-boiled eggs, boil them for roughly 12-13 minutes.

Which part of the egg is good for weight loss?

Egg whites are considered better for weight loss as they contain only protein and no fats and cholesterol (20).

Does eating eggs make you look younger?

Eggs contain essential fats, proteins, and other nutrients, which may contribute to your skin health when consumed as a part of a healthy and balanced diet.

Key Takeaways

  • The boiled egg diet involves eating two boiled eggs per day along with other nutritious food to help in weight loss, boost metabolism, and build muscle mass.
  • Follow this diet for two weeks and do light exercises to keep your body fit and healthy.
  • You can indulge in healthy snacks like carrots, cucumber, yogurt, or unsalted popcorn.
  • Avoid eating high-sodium and high-fat foods during the boiled egg diet.
  • Eating too many eggs every day can lead to higher cholesterol and bloating.


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