Boiled-Egg Diet Food List (+ Shopping List and PDF)
Last update on Jan 22, 2025
Boiled egg diet guidelines
The boiled-egg diet leaves little room for creativity. It is quite strict as it involves only three meals a day with no snacks for 14 days. There are some variations of the diet, but they all include some kind of lean protein (preferably hard-boiled eggs) incorporated into every meal, together with non-starchy vegetables.
Eggs are a complete protein. It means that they contain all the essential amino acids in appropriate amounts. They also hold nutrients such as vitamin D and choline, which is good for our memory and mood.
However, you have to remember that eggs are low in fibre so you may experience constipation and gut problems. They also contain saturated fats and trace amounts of trans fats, which in turn may increase the blood cholesterol level.
Boiled egg diet food list breakdown
Fruit
As the diet is low in fiber, it is recommended to eat whole fruits (e.g. apples), which contain fiber and flavonoids in the skin, vitamins and minerals in the flesh, and even more fiber in the pulp. It is also suggested to eat citruses like grapefruit, as they are low-carb options.
Protein
High-protein foods, such as eggs, speed up metabolism and are therefore effective calorie burners. They contain very important nutrients, like of course protein, but also vitamins and minerals.
Proteins consist of amino acids, which the body uses to build and repair tissues and to produce hormones. Proteins are also a great energy source – they make you feel satisfied and invigorated.
Although eggs are the mainstay of this diet, consider replacing them with some other lean proteins like chicken, fish, or turkey from time to time.
Drinks
You are allowed to drink only calorie-free drinks. Nowadays not only water contains zero calories, as there is a wide range of zero-calorie drinks.
Among them, there are a lot of energy drinks, aloe vera beverages or even popular sparkling drinks. Nevertheless, prioritise water as your main beverage to stay hydrated and healthy.
Vegetables
Vegetables – such as spinach or zucchini – are low-carb, which is very important in this diet. They also reduce your appetite because they are packed with fiber that keeps you satisfied after a meal for longer.
Low-carbohydrate vegetables are also rich in other nutrients (e.g. iron, calcium and vitamins), so they prevent the development of many diseases.
Download the grocery list for FREE.
- Add & remove items
- Sort items by store aisles
- Share the list with your partner
What else to keep in mind
You should remember that relying on one kind of food in order to lose weight isn’t the best option. The key is to have a variety of protein sources and to consume a range of nutrients. A monotonous diet may lead to malnutrition and deficiencies.
A diet with boiled eggs leads to great weight loss in a short period of time. It can result in a drop in metabolism, nutritional deficiencies, and muscle loss. Additionally, it is very likely that once you finish the diet, your weight may return to its pre-diet state.
It is said that it takes no less than one week to get used to new eating habits, so the two-week boiled-egg plan is perfect for shedding a few pounds.
The hard-boiled egg diet, being a low-carb, low-calorie diet, helps you lose even more than 20 pounds in just 14 days. Naturally, it also depends on your individual health condition and your body's response to the diet.
Conclusions
The boiled-egg diet is especially recommended for people who want to lose weight in a short period of time. It is high in proteins, which are contained in the main product of this diet - eggs – but also in chicken or turkey.
However, the boiled-egg diet may potentially lead to nutrient and calorie deficiencies so it should not be followed for extended periods of time.
Now that you’ve got to know the hard-boiled egg diet and what awaits you in the next 14 days, you are ready to begin your journey. Remember that we've provided you with a handy shopping list that may prove useful in your preparations.
→ Download the grocery list for FREE.Listonic team
Fact checked