The Boiled Egg Diet Improved: Better, Safer, Faster!

The boiled egg diet is one of the most popular diet plans of the moment. But it’s not sustainable, since it’s a very low calorie diet! So seeing what crap people are following, I decided it’s time to improve it. Here is the better, faster, safer version (over 800 calories per day) of this popular diet.

For how long are you trying to shed those extra pounds? I am sure it’s been long. If this is the case and you have already tried different diets, which did not fetch you good results, then now, it’s time for the boiled egg diet.

This is a new form of diet plan which includes two basic ideas –

  1. Do NOT starve yourself.
  2. Eat the correct food.

Let me tell you something – Dieting does not mean “reduce or stop eating”, but rather eating a healthy balanced diet.

Before starting with the boiled egg diet plan, you need to understand when, why and how it will help you to lose around 5-6 kg per week! So, at the end of 2 weeks, you can lose up to 10 – 11kg (but it entirely depends on how dedicatedly you follow this plan).

When Do You Start Gaining Weight?

Do you know that the fat you consume is burned down easily and provides energy; then what are those extra pounds? It is Carbohydrates that makes your weight gain, NOT FAT!

Before you get into the diet, it is important that you understand the pattern in which your body works.

The amount of carbohydrate that people intake in a daily basis is pretty high. It comes from all canned, sugar, preservatives and, of course, JUNK FOOD (there is a reason why people named it to be “Junk”).

At first, the carbohydrate that you are in taking is broken down in this pattern –

  1. 18% will immediately break down if you are active and give you energy.
  2. Next 18% will get stored in your liver for later use when there is an energy crunch.
  3. 64% of the leftover carbohydrate will be stored in the body as fat.

This is when you start gaining weight. But with the boiled egg diet it is an extremely low carb diet plan with high protein and fat value that your body needs to burn those extra calories.

Then, why not stop eating and use up all the stored carb?

This is where people go wrong. If you starve, your body sends a signal to the brain, and it reduces your metabolic rate. This means you will be lazy and your blood sugar level will fall.

Moreover, if you are not taking protein or fiber, then your bodily functions, including new cell generation will slow down. And I am sure it is not something you want!

So, all you have to do is cut down the carb, have 70% protein and 30% fat. This is exactly what you will get from the boiled egg diet.

Nutritional value of one egg:

  • Calorie: 75 cal;
  • Protein: 7 grams;
  • Fat: 5 grams;
  • Saturated Fat: 1.6 grams;
  • Carbohydrate: 1.1 grams;
  • Vitamin: A, D, B2, B5, B12;
  • Minerals: Iron, chlorine, phosphorous, magnesium;
  • Carotenoids.

So, you can clearly see that it is absolutely a low carb plan and will fetch you and amazing benefit. Now, let’s make the diet chart for you!

The Boiled Egg Diet Improved

To start with, it’s a 2 weeks plan which you have to follow completely. Later, if you want to continue, then make sure you don’t just add too much of carb at a time.

There is a huge perk; it will not give you the “Yo-Yo effect”, which means – the weight that you lose in those 2 weeks will get burned, so you won’t gain it back that easily if you maintain a healthy diet.

Here goes your boiled egg diet plan!

Day 1

  • Breakfast: 2 boiled eggs + mustard + 1 slice of whole wheat bread;
  • Snack: 1 orange/grapefruit/apple;
  • Lunch: 200g chicken breast (grilled/ steamed) + green salad;
  • Snack: 1 orange/grapefruit/apple;
  • Dinner: 1 slice of whole wheat bread + 1 fat-free yogurt.

Menu for the first day of the diet.

Day 2

  • Breakfast: 1 apple + 1 fat-free yogurt;
  • Snack: 1 fat-free yogurt + 1 slice of whole wheat bread;
  • Lunch: 200g grilled fish + tomatoes and cucumber salad;
  • Snack: 1 orange/grapefruit;
  • Dinner: 2 boiled eggs + green leafy vegetables (spinach, salad…).

Menu for the second day of the diet.

Day 3

  • Breakfast: 1 tomato + 1 cucumber + 1 slice of low fat cheese + 1 whole meal bread;
  • Snack: 1 fat-free yogurt;
  • Lunch: 200g grilled fish + green salad;
  • Snack: 1 orange/grapefruit/apple;
  • Dinner: 2 boiled eggs + 1 fat-free yogurt.

Menu for the third day of the diet.

Day 4

  • Breakfast: 2 boiled eggs;
  • Snack: celery with hummus;
  • Lunch: 200g chicken breast (grilled/ steamed) + green salad;
  • Snack: 2 fruits (avoid mangoes and bananas);
  • Dinner: salad with tomatoes, cucumbers, avocado, or any healthy ingredient you want.

Menu for the forth day of the diet.

Day 5

  • Breakfast: 1 fat-free yogurt + 2 boiled eggs;
  • Snack: 1 fruit (avoid mangoes and bananas);
  • Lunch: 200g grilled fish + a few vegetables you like;
  • Snack: 1 orange/grapefruit/apple;
  • Dinner: 1 slice of low fat cheese + tomatoes and cucumber;

Menu for the fifth day of the diet.

Day 6

  • Breakfast: 1 apple + 1 fat-free yogurt;
  • Snack: low carb avocado crisps;
  • Lunch: 200g chicken breast (grilled/ steamed) + tomatoes and cucumber salad;
  • Snack: oil free popcorn (because the 6th day – Saturday – might be your movie night);
  • Dinner: 1 fat-free yogurt + 2 boiled eggs.

Menu for the sixth day of the diet.

Day 7

  • Breakfast: 2 boiled eggs + mustard + 1 slice of whole wheat bread;
  • Snack: 1 fat-free yogurt;
  • Lunch: 200g chicken breast (grilled/ steamed) + green salad;
  • Snack: 2 fruits (avoid mangoes and bananas);
  • Dinner: raw vegetables.

Menu for the seventh day of the diet.

This will be your diet for the first 2 weeks. Now, you can interchange meals, but make sure they are from the same day time. For example, get a snack from the day 2 as a snack in the day 6. But avoid eating a lunch from this menu as a breakfast or dinner.

The Extras

Below are the other things that you can eat or drink during the boiled egg diet plan.

Beverages that you can drink during the boiled egg diet plan:

  • Water (at least 8 glasses or more);
  • Green tea;
  • Black coffee;
  • Sparkling water;
  • Freshly made fruit juice.

Now, all these are the “Should” and “Do” that you have to follow. But there are certain things that you need to avoid too. Check them below!

Things to avoid during the boiled egg diet plan:

  • Salt;
  • Sugar;
  • Soda;
  • Alcohol;
  • And, of course, carbohydrates!

Now, that you know everything regarding it, start your boiled egg diet soon and get the body you desire! For any further information, feel free to ask in the comment section below.

The faster, SAFER and better version of the egg diet.

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jordanRitaGina AustinJozinnah CrusoeDelores Jeffries Recent comment authors
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Gina Austin
Gina Austin

What can you put on your salad

Jozinnah Crusoe
Jozinnah Crusoe

Hi, I am just wondering if 12 year olds can do this diet?

Delores Jeffries
Delores Jeffries

how many ounces and type of yogurt (plain, vanilla, etc)?

Alsatia Todd
Alsatia Todd

My husband won’t eat yogurt. Are there any substitutes?

Kimberly S
Kimberly S

Trod the eggs have to be boiled?


Any substitute for tomatoe & cucumber? Or can I skip those 2 completely? I really won’t be able to get those down.
Thanks in advance!


what type of egg should be used?


I am vegetarian. I eat fish, occasionally. To eat fish daily, I think I will hate it. What should I do? Change chicken with beans?
Thank you.


Hello on the chicken are you allowed to use seasonings such as herbs, garlic, chicken seasoning, cumin things like that?


Hello! I know it says to avoid salt, but does that mean no salt at all or just a pinch? 😂 What about olive oil? (Moderately of course). I don’t think I can find avocado crisps in Spain, can they be replaced with something similar?