This Boiled Egg Diet Will Help You Lose Up to 22 Lbs in Just 14 Days

boiled egg diet

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 just don’t work, but the boiled egg diet will show amazing results within 14 days, if you stick with it.

The boiled #egg #diet will show you amazing #weightloss results within 14 days—if you stick with it. #EggDiet #JustDoIt #Tips Click To Tweet

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, the hard-boiled egg 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.

Those who stick with the boiled #EggDiet after it is over are able to maintain their optimal #weight with no problem—and won't even feel #hungry. Check out the official egg #diet plan: Click To Tweet

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:

  • Prepare yourself to eat eggs.
  • 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

egg diet Egg Diet Tip: Be sure to choose a healthy salad dressing and be conservative using it.

Boiled Egg Diet Beginner’s Guide

Fad weight loss diets are a dime a dozen. Some work and others don’t. Most require you to either buy certain costly foods and supplements and/or drastically limit certain staple foodstuffs from your diet. The result in either case is an unsustainable diet that doesn’t help you with long-term weight loss goals. So, how does the boiled eggs diet work? Can boiled egg for diet be well-rounded and sustainable? Let’s explore.

Losing weight by eating eggs may sound rather odd, but many dieters are finding it to be a viable short-term weight loss tool. In just two weeks or less, you can lose up to 20 pounds. Those are amazing results that can be a key ingredient in your overall weight loss strategy and goals.

But, don’t put the egg before the chicken in the boiled egg for diet. You need to learn how the egg diet works, the pros and cons, realistic results, nutritional value, and other key caveats before making a mad rush to the egg aisle. We offer you a thorough dietary analysis of diet eggs and show you how to combine what you learn with expert weight loss and nutrition tips to get the results you want from your diet.

Eggs = Weight Loss… But Do They Equal High Cholesterol?

How can a banana and egg diet be such a great weight loss tool? As a low-calorie food source that’s packed with vitamins, minerals, protein, and healthy fats and low in saturated fats, eggs are ideal for quick and easy weight loss. That said, the first question about egg consumption is the concern people have about their cholesterol levels.

Eggs have a long-standing connection with cholesterol, but more and more research is showing that eggs may just be a scapegoat for hypercholesterolemia. Why? Research is showing cholesterol levels are mainly affected by a food’s trans and saturated fats, not its amount of cholesterol.

This means that short-term egg diets aren’t likely to make a significant cholesterol change, especially when used in connection with other healthy food choices.

hard boiled egg diet

The Nutritional And Biological Value Of Eggs

Despite only having 75 calories on average, eggs are nutritional powerhouses. They have 13 different vitamins and minerals, including vitamin D, vitamins B12 and B6, riboflavin, folate, iron, zinc, phosphorus, and essential amino acids.

A single egg has seven grams of protein, and this particular protein source has one of the highest biological values of all protein sources, which means an egg’s digestibility and protein availability measurements are extremely high. They’re called complete proteins or high-quality proteins, and they have an amino acid profile that’s similar to the human body. In other words, the body can digest almost 100 percent of the protein from egg.

The Boiled Egg For Diet 101

You have a foodstuff that’s high in protein, high in nutritional value, and low in calories and carbohydrates. Winner-winner chicken dinner, right? So, it’s only logical that the egg has become a star in the fad diet battle for weight loss.

While there’s no specific set of rules or guidelines for these various boiled eggs diet options, most share the same main components in what you can eat, what you can’t eat, and the diet’s structure. Let’s look at how it works:

What Do You Eat?

  • Eggs
  • Turkey
  • Chicken
  • Lean fish

As you can see, the focus here is on only eating lean protein sources. You’ll start the day with boiled diet eggs as your first meal. Depending on the variation allowance, your second and third meals can be eggs or one of the other three lean proteins. Your sides can include low-carb veggies and fruits, such as:

  • Apples
  • Carrots
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Citrus fruits
  • Green leafy veggies

You have two choices for hydration:

  • Water (preferred)
  • Zero-calorie drinks

What Foods Are Forbidden on the egg diet?

The boiled eggs diet is highly restrictive in that it eliminates almost all sugars, carbohydrates, and unhealthy fats from your diet, which is why your calorie consumption is so drastically reduced. This means saying absolute no to:

  • Alcohol
  • Salty foods
  • Fried foods
  • Fatty meats
  • Sugary foods
  • Starches – grains, pastas, breads
  • Processed or prepackaged foods
  • Drinks with calories – juices, sodas, milk

How Is It Structured?

For two weeks, you’ll follow this basic structure and meal plan:

  • No snacks.
  • No cheating.
  • No more than three meals per day.
  • Each boiled egg for diet meal has one lean protein and one veggie and/or fruit choice.

Due to the restrictive nature of the boiled egg diet, it’s designed to be a short-term diet tool to kickstart your weight loss. Dietitians do not advise to continue the diet for longer than two weeks because of its nutritional restrictions and exclusions.
While a short-term solution, there are a number of reasons diet eggs can be helpful to those struggling with weight loss. For example, losing a quick 20 pounds or so can enable someone who’s obese to exercise easier and with less strain to the heart and joints.

Pros And Cons Of The Egg Diet: Is It Right For You?

The key to any diet is having realistic expectations, which means you need to know what a particular diet offers and how that applies to your unique needs and goals. So, let’s take a look at the pros and cons of the boiled eggs diet.

The Pros

It works. This study, for example, revealed that an egg breakfast enhanced weight loss.

But, the egg diet’s quality protein against minimal calories boils down to just common sense weight loss. By cutting out processed sugars, fats, sodas, alcohol and other empty and heavy calorie foodstuffs your automatically going to begin shedding pounds quickly and easily.

Aside from cutting all the empty calories from your life, another pro of the egg diet is that it promotes consumption of nutrient-rich fruits and veggies at every meal which can also help with weight loss.

The Cons

The typical egg diet is a fad diet because it cuts out entire food groups from your diet. This can’t be sustained every day to support a well-balanced diet, which means your weight can go up and down (yo-yo) as you alternate between the boiled egg for diet and your normal diet. Research has shown such weight cycling can negatively impact your cardiovascular and metabolic health. As is, at best, it’s a short-term-only weight loss solution.

The structure of the diet can also be a con. By only allowing three meals per day and no snacks, you may be left hungry and with little energy. Such side effects aren’t conducive to long-term weight management because it encourages binge eating and gorging on denied items once they become available again.

boiled egg for diet

How To Tailor The Boiled Egg Diet To Work For You

You know what the standard boiled eggs diet entails, how it works, and the pros and cons.

Now, it’s time to look at how you can take the main benefits of a boiled egg for diet and tailor it to mitigate those negatives and limitations, harvest all the healthy benefits, and transition the short-term fad diet into a sustainable long-term diet. How? Make the effective parts work for you with two steps:

1.) Restructure Your Meals

Use the boiled diet eggs concept to restructure your plate.

  • Keep the lean proteins of eggs, poultry, vegetable proteins. Add more complexities to your lean protein choices, such as low-fat and nonfat milk, beans and legumes, and cheese. You add a more balanced assortment to fulfill more food blocks, but you still calorically benefit from tons of low-calorie protein.
  • Keep your plate full of non-starchy fruits and veggies. Don’t be afraid to fill up on a variety of colorful fruits and veggies that are loaded with antioxidants. These are powerful tools to feel full without calorie loading. Don’t include starchy veggies, such as potatoes, corn, and peas in your veggie category.
  • Add complex carbs to gain energy and satiation. Each meal should have one small serving of grains, carbs, or starchy veggies and fruits. Restricting such to a zero allowance can actually hinder, not assist, your weight loss efforts.

2.) Restructure Your Empty Calories

We all crave a sweet treat or salty snack from time to time. The problem occurs when that time for empty calories happens every single day, but the zero tolerance of the boiled egg for diet strategy isn’t the answer here. Without allowances for occasional indulgences, any diet will likely become unsustainable and lead to unhealthy binge eating habits. Again, use the boiled egg diet to restructure:

  • Treat alcohol like a dessert. These are typically loaded with sugary empty calories. The Dietary Guidelines for Americans recommends only one alcoholic beverage per day for women and two for men, and it’s best to keep each under 200 calories.
  • Add nutrient-rich snacks and replace empty calorie desserts with nutrient-rich options. Think air-popped popcorn instead of chips, Greek yogurt instead of ice cream, and a couple ounces of pure dark chocolate over a slice of chocolate cake.
  • While you don’t want to drink your calories in sugary beverages like juices, sports drinks, and sodas, only drinking plain water can be monotonous. Add some natural citrus to give your water or sparkling water some pizazz. Coffee and tea are fine in moderation, but do be sure that you’re not turning these into calorie pits with added sugar, cream, syrups, and diary toppings.

boiled eggs diet

Don’t Forget That The Diet Eggs Themselves Matter

Whether the chicken or the egg came first isn’t the only egg question out there. The fact is that not all eggs are created equal. The health of the hen greatly influences the health of the egg. Here are some tips to get the most from your egg selection:

  • Skip the supermarket to buy local. You help the environment, your local farming community, and your own egg health. You can see for yourself how the hens live and eat, which helps assure you that you’re consuming better quality eggs.
  • Determine the Omega-3 fatty acid content in the egg source, which is highest when hens are fed flaxseed as part of their diet. Organic, nutrient-enhanced, and vegetarian eggs, such as Eggland’s Best, typically have the highest amounts of omega-3s, and they’re usually lower in cholesterol and saturated fats.
  • Know the ethics of the egg source. Egg brands and farmers use different techniques for raising hens, including cage-free and free-range environments. If how the hens are treated and raised is important to you, then you’ll certainly want to know the source’s ethics before supporting a specific brand. This is also an important consideration in nutrition labeling and advertisement claims. The USDA is one of the best information sources to help you understand labeling guidelines and ethics.

Best Dietary Practices For Weight Loss

As you can see, the boiled egg for diet can be a good weight loss tool when tailored to your needs and a well-balanced meal plan. It’s dangerous and unnecessary to adhere to extreme versions of the boiled egg diet that only allow boiled eggs and water.

If you have any questions about your specific dietary needs, you can always consult a registered dietician for a comprehensive and individualized meal plan guide that employs that best of the egg diet with other suitable and sustained dietary practices. Here’s an example meal plan that models after the egg diet:


Eat two diet eggs however you like them. One piece of fresh fruit – banana, apple, pear. One slice of whole-grain toast with one teaspoon of butter. Eight ounces of water.


Four-ounce serving of lean protein – turkey breast, tuna, or chicken breast. One cup of steamed veggies – broccoli, asparagus, carrots. Six ounces of plain Greek yogurt. Half a cup of wild or brown rice. Eight ounces of water.


One whole-grain tortilla filled with two ounces of cooked lean ground turkey, two ounces of black beans, and as many steamed onions and peppers as you’d like. One fresh fruit cup – melon, grapes, and blueberries. Eight ounces of drink of choice that’s less than 200 calories.


Remember that snacks aren’t a must. Only schedule them if and when you’re actually hungry. Limit snacks to once per day, and choose nutrient-rich options like raw veggies, string cheese, nuts, fruit, and low-fat milk and milk products.

Diet Tips For Weight Loss Success And Sustainability

Sustainability and success with any weight loss tactic, including our modified egg diet, centers around turning all the components into advantages, not restrictions. Here’s what we mean:

It’s A Veggie Platter!

With the exception of starchy veggies, you have a smorgasbord of low-carb veggies to fill your belly and avoid feeling hungry. Lettuce, kale, spinach, cucumbers, peppers, onion, garlic, eggplant, broccoli, cauliflower, and others bulk up your meal with little influence to calorie consumption.

Drink As Much As You Want!

When your diet includes caloric beverages, each one has to be counted against your overall intake of calories. So, you drink less. As a result, you often mistake thirst for hunger and eat more. As a general guide, you should drink eight ounces of water eight times per day to stay hydrated. Depending on activity levels, you may need more or less, but eight drinks per day gives you an opportunity to have a drink pretty much all day. Therefore, when you feel hungry, you can always try a glass of water to see if it was fluids, not food, your body was craving. Water intake is also crucial to digestion and elimination. As you increase your fiber and protein intake, it’s water that helps your body transport nutrients and prevent constipation.

the egg diet

You Can Eat 1,200-1,500 Calories Per Day!

A big mistake is in thinking in the negative that you ration yourself to a certain amount of calories per day. If you employ the basic components of the egg diet and other sound nutrition practices, Harvard Medical School’s recommendation for 1,200 calories for women and 1,500 calories for men per day is actually a large amount of foodstuffs that don’t require so much rationing as it does wise food selection. Think positive about your calorie caps, and do ensure that you meet the threshold since anything less is what really does deprive you of essential nutrients. You can always use a food tracking app to help ease the burden of ensuring you’re not eating too much nor too little.

Portion Size Is Just Your Balance System

Don’t think of portion size as a micromanagement task. Instead, remember that it’s just another tool to help ensure you’re not eating too much or too little and can be used to help you make adjustments when you want to make the occasional exception or adjustment.

There Really Are Weight Loss Hacks

Nothing worth having is easy, but that doesn’t mean it has to be dauntingly and unnecessarily difficult. The modified egg diet is no exception. Use these tips and tricks to cut calories without cutting the joy of meals from your life:

  • Again, it’s all about how you look at things. A sandwich with one instead of two pieces of bread isn’t half a sandwich. It’s an open-faced sandwich that has half the calories.
  • Use lettuce or tortillas as bread substitutes.
  • Fruit mix-ups are the creative version of the same old boring candies.
  • Veggie and bean pastas are fun and artistic versions of regular old starchy pastas.
  • Carbonated drinks are yesterday’s version of seltzer water with no-calorie citrus flavor.
  • Cauliflower rice and pizza crust is the hip delicacy version of traditional rice and doughy crusts.
  • The fatty creaminess of ice cream can’t compare to that of heathy protein-packed Greek yogurt.
  • Every little bit always helps. If you splurge on a pizza, then make it a veggie pizza and use a napkin to remove any excess grease. If you splurge on a flavored coffee, ask for skim milk, fewer syrup pumps or skinny syrup, and leave off the drizzle and whipped topping.

Eggscellent Boiled Eggs

With boiled eggs being a major staple in your new diet plan, you’ll want to know the best way to make them, right? Now, if you’ve ever boiled eggs, you’ve likely already experienced the tedious task of peeling them. Cook them wrong, and it takes forever to peel them and you lose half your egg to the shells.

Here’s the trick to making the perfect boiled eggs from a school cafeteria lady serving over 1,000 kids per day:

  1. Fill a boiler with cold water.
  2. Pour 1/4 cup vinegar or 1/2 cup of salt into the water (this doesn’t alter the taste nor nutrition of the egg in any way.)
  3. Add your eggs to the water while cold.
  4. Turn the heat on high until the eggs come to a boil.
  5. For hard boiled diet eggs, boil 15 minutes. For softer yolks, boil no longer than 10 minutes.
  6. If you forget to set a timer, you can test your eggs by using a spoon to bring one up to the rim of the boiler. Your egg is wet. Count to 10 immediately upon pulling the egg up. If your egg dries by the end of the count, then it’s ready.
  7. Immediately remove your eggs from the heat and drain the hot water.
  8. Cover the eggs in ice and add a little cold water.
  9. Wait two minutes for your eggs to be cool enough to peel.
  10. Gently crack the shell and slide your finger underneath; the shell comes right off the egg with no waste or tiny fragments of shell to deal with picking off.

What Do I Do If I Get Bored With The Egg Diet?

There are so many ways to eat eggs other than just boiled. If you get bored, branch out and get creative instead of letting the monotony sidetrack you from a healthy diet. Here’s some ideas:

  • Make egg drop soup.
  • Add to stir fry rice or couscous.
  • Salad topping with chopped eggs.
  • Scrambled with veggies or a veggie omelet.
  • Deviled eggs with hummus or avocado as the binder.
  • Egg salad with avocado as the binder instead of mayo.
  • Dice them up with some turkey sausage for a quick hash.
  • Add a sauce to your boiled eggs diet, such as a spicy mustard, hot sauce, pesto, or Tamari.

As you play around with how you implement your revised egg diet, just remember that the ingredients you add will influence the calories. Keep choosing wisely.

Going Over the Egg Diet Plan

The following is going to be your diet, broken up week by week:

The First Week


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.

Peeling Back the Boiled Egg Diet

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.

The #EggDiet has help thousands of people just like you! The comments in this article prove how powerful this #Diet can be! If you experience #Weightloss from this #HealthyDiet — please your results and #Tips with us! Click To Tweet

The Last Crack On The Boiled Egg Diet

While popular and effective, the typical boiled eggs diet is so restrictive that it’s far from sustainable as a long-term diet. You’ve seen how you can change that, though. It can be implemented alongside a healthy eating plan to give you a long-term, effective, healthy, and engaging diet to sustain your weight loss goals and weight maintenance plan. Keep it well-rounded. Drink plenty of water. And, always emphasize the positives of calorie intake and healthy food choices so that you feel freedom, not restrictions.

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Comments (380)

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!

What can we put on the sweet potatoe?

How do you cook it and what can you put on it?

You can bake it in the oven…I do

What if you don’t like sweet potatoes or tomatoes? Are there substitutes?

What seasoning can be used on the meats and veggies

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!

What can I do as snacks?

I’m just starting, Is it rude to ask how much weight you lost doing this?

No, actually it is a form of encouragement to others.

if you don’t mind me asking…how many pounds did you lose? and did you follow it exactly?

how much weight did you loose?

Michelle Renee Wilkins

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?:

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.

I’m having a lot leg cramps I was wondering if I can some bananas?I was thinking of making a smoothie.

What kind of salad dressings can I use?

What if you don’t actually care for citrus fruit? Is there other alternatives

I lost 95 pounds…

Alright, Alright, Alright! Way-to-go Jackie! 🤩 👍

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:

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:,,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!

When the eggs are cook, should I remove the yellow part?

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!

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?

how did you do Lois>

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: – 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:

Why is no one saying how. Much weight they lost and did they feel like they was starving? Coming from a bigger size girl at 225 pounds I want to know.

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!

Looks interesting what about coffee and milk, is that allowed

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.

How much did you loose ND exactly what fruits do you eat?
Did you cut up a medium or small sweet potato and how did you cook it so it was soft?

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!

Angie,,after I lost 100 pounds in 12 months,Iv not use my C pap since almost 4 months Yahhhhhh good luck ~~~~starting the egg diet again tomorrow ; for 10 days

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.

Can you eat scrambled eggs instead of hard boiled?

It is better to eat boiled eggs. However, you can eat scrambled eggs , just don’t be tempted to add butter or anything else 🙂

How many calories per day is this diet?

Each day can vary. I would say anywhere from 800-850 calories a day.

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.

How many almonds are allowed? I heard only 5-6 ? can I have more?

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 🙂

Use whipping cream no sugar sndnits sweet just spray it in

Great. I will skip the half and half all together. Black coffee it is! Thank you.

Can’t you use fat free half and Half for coffee, its better than nothing

Hello!!! Can I use Extra virgin organic coconut oil to cook chicken and veggies???

Hello Alejandra,

You can use coconut oil to cook your chicken. However, I would rather you use olive oil because it has more “good fat,” monounsaturated and polyunsaturated fats, than virgin coconut oil.

Also olive oil contains less saturated fat than coconut oil and 1 tablespoon of olive oil contains 120 calories, compared to 130 calories in a tablespoon of coconut oil.

If you do decide to use coconut oil make sure you use virgin oil instead of the refined coconut oil. As you would expect the refined oil is chemically bleached and deodorized which destroys the oil’s compounds that promote heart health, such as phenols and antioxidants.

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:

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?

Hey Cynthia,

Sure, you can skip a couple of days but please know it will prolong your results. Also, I don’t mind shortcuts, like using peeled and ready-to-eat hard boiled eggs but please know these eggs are probably ‘conventional’ eggs that come from “caged” hens.

Caged hens are usually confined in cramped and dark spaces that are fed a processed diet full of hormones, pesticides and antibiotics.

So your ready-to-eat eggs are probably “‘conventional’ eggs that contain very little nutritious value PLUS they add a citric acid and sodium benzoate to preserve the eggs in their packaging.

You can watch this alarming video below “Cage vs. Cage-Free” for more info:

I would prefer you use organic “Free Range”, “Cage Free” or even better, organic “Pasture Raised” eggs to make sure you get the most nutritious egg.

Pasture Raised eggs mean that heir chickens roam free on open grassland, eat an organic diet, enjoy bugs and worms, see daylight, are not given hormones or antibiotics, have darker/richer yolks, have been known to taste better, and have better nutritional profiles (in vitamins A, E, betacarotine, Omega-3’s, etc.).

As you would expect, the chickens end of being more healthier and produce healthier eggs.

I always recommend raw, organic, USDA certified foods to make sure you are getting the proper vitamins and nutrients so that your body will run more efficiently and you’ll feel better too!

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?

Cage-free and free-range are to dramatically different situations. Because people are looking for free-range chicken products, suppliers label their eggs and chicken as cage-free which often means they are not in cages but are still geneticallyo-modified, kept in a building and with no space to roam, sometimes falling down and sick because of what they’ve ingested. Free range is most desired.

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.


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

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?

I am on my first week. I could tell in my face I was loosing weight so against all my rules I got on the scale and I have lost 10 pounds. I started back at the gym a week prior,but have since increased my time at the gym. A liitle tough on fewer calories but the results are faster . I do 30 on weights and 45 to 60 on cardio. I am happy I came across this jump start. If I start feeling weak I do grab a lowfat motz stick or nuts . I have only had 2 motz and maybe 15 almonds in 5 days. I also have a banana a day as well.

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?

Do I HAVE to eat that many boiled eggs or can I eat 1?instead of 2

Can you have more boiled eggs and do you have to eat the yolk?

You can have 1 more boiled egg per day and I do recommend eating the egg yolks.

Yes, the egg yolks do contain cholesterol. However, there are many nutrients that come with that, such as the fat-soluble vitamins, essential fatty acids and other nutrients.

How much of a portion of salad and how many oz of chicken?

So are we to only eat the egg whites or csn we eat the whole egg?

Eat the whole boiled egg 🙂


Can i take coffee with milk n suarfree or any sugar substitute in the morning?

so I’m trying to stay away from acidic foods. is there any good replacements and specific citrus fruits that are lower in acidity? Thanks!

I’m down 10 pounds after the first 4 days of this diet! Wow. And I only exercised on day 4.
But then my birthday happened, lol. I can’t wait to pick back up on this diet on Monday though. Thanks for this!

I have been on the diet since Monday 5/1/17 i started off at 176 and today my weigh in was 171.6 awesome results!!!

Hi there!.. i started this day 3 days ago and so far so good.. my only questions are is it ok that i substituted the tomato for a dill pickle and on the days that we are supposed to eat eggs for breakfast and either again at lunch or supper can i have a protein shake for breakfast? i really dont fussy eggs

Can I have almond milk in my coffee? Or stevia?

what do you do after the 14 Days? A variation or continuation

i can’t have milk so what can i substitute for cheese? and can i have almonds or nuts for snacks in between meals?

I’m 3 days in and I’ve lost 8 lbs already very pleased and just hope I can keep this up there are times when I feel hungry but I’m trying not to go over 880 Cal a day. And is it OK to workout some on this diet?

its absolutely okay to workout if you want. it will also help you lose more pounds

Can someone tell me how to copy and/or print this diet, I can’t seem to get all of it and want to try it.

Yes. Get a pen and paper and write down what it says. That’s how I did it anyway.

Go to top right, under the the exit X click on the 3 little dots scroll down click on print. Choose the pages you want to print. For me it was pages 3 & 4 mark them and print.

Do you have to eat everything at one time for lunch? Like when it say’s to sweet potatoes and two apples, can you eat one potatoe and one apple then wait an hour and eat the other ones?

I am starting the diet tomorrow Wednesday, should I start same as if it were a Monday day one?

What do you drink while on this diet? Is unsweetened ice tea ok?

When following this diet how long after the recommend 2 weeks can you have a “cheat meal” I miss pizza !

Is it okay to pickle some of the eggs? I am assuming so, but want to be sure. It would be a great way to change up some of the flavor especially in the salads.

Been on 7 days now. Weighing in 1st time 2mrw. I’ll share the results. I def think I feel & see a difference but I will wait to see what the dreaded scale has to say!! I came home from walking mid-week & noticed a huge drop in energy. I ate an orange & chicken & it was fine. But tip to those who exercise during this diet: now I just eat a hard boiled egg before a walk because I know I’ll burn that and then some & I don’t come home starving. And like the Doctor said, water is very important. You’re eating so clean- so it’s a perfect time to rid yourself of all those left over toxins. Dehydration will make you feel drained. Water, green tea & lemon def balances out this diet. I wasn’t perfect though. I had to do one restaurant lunch & I also had alcohol so I’m guessing my results won’t be at 12 lbs. But like I said, I’ll let you know…

Hi can anyone tell me who’s done this diet what is a veggie salad pls

Can you put anything on the sweet potato? Cinnamon, butter, etc?

I’m on day four and I’ve only lost two pounds and that makes me want to stop cause I’m not getting any where.

Don’t give up Leticia – give it at least 7 days and make sure you are following everything correctly. Here’s an encouraging word from our Lord that I hope will blow a little wind into your sail!

2 Timothy 1:7 says, “For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”


I’m 66 and 5’5″ and started last Monday at 212 lbs. After one week, I’ve lost 9.5 lbs. Just the kick start I need. Thanks, Cary.

Amen Hermione and you are quite welcome! Thank you for sharing your progress thus far. Keep up the good work 🙂

Mr.Byrd I’m really interested in your egg diet. I workout between 1-2 hours per day and have put almost 20lb of weight on over the winter “Lots of protein” with the weight gain I have seen an increase in muscle but with that I have put weight on my stomach….I’m now looking to cut the excess weight. When I’m on your diet should I still take my protein shakes with creatine twice daily if I’m in the gym for daily for 1-2 hours? Looking forward to getting started thanks so much

Can u use soft Boiled

Can u use soft Boiled

I’m allergic to vitamin c in fruit. What can i substitute the citrus fruit with please?

Kind regards,

Daleen Jooste

omg I have lost 5 pounds I just can’t believe it I stuck to the diet to the letter plus exercised 10-minute CrossFit everyday thank and I will continue

my first comment was posted late its been a week on diet

How many oz of chicken or fish?

What times should I eat each meal

What can I have to drink besides water and black coffee.

Hi, i want to know what can i consume instead of the wholemeal bread ?

Is it okay to eat canned tuna(natural)? Like century tuna…

I don’t like tomatoes or sweet potatoes what could I eat instead?

Started the diet today..
Wish me luck…✔

hello I started this diet on Monday so far so good I do have a question am I able to switch my lunch and my dinner options?

So it has been about a week and l have lost 7lbs. However, yesterday l noticed that my face has started to break out and there are many tiny bumps on my eyelids. I’m concerned that l may be developing an allergy to either citrus fruits or eggs. Have you heard of this occurring before by someone on this diet?

Hi. I’ve been on this for 6 days now and have lost 6lbs so far. Really enjoying the food that I am eating.

What other fruits are acceptable, citrus hurts my stomach.

I did this last week. Lost 13lb. Helped that I like hard boiled eggs. I did have to change a few things. Not a big fan of fruit but would drink a cup of 100 percent juice instead. I found it easy. Going to do it again next week.

Can this diet be done every 14 days until the goal weight is reached?

Hi Cary,
Just wanted to thank you for replying to all the questions… going through them all you answered anything I may have had a question on! Very impressed!
Thank you! 🙂 Excited to see what 2 weeks brings! 🙂

Thank you Angela 🙂 Let me know how week 2 goes!

Hi Cary!
I am interested in this diet since I have to lose some weight and eat better. My doctor says I am very close to having diabetes if I don’t eat better and lose some weight. Do you think this diet is good for people with pre-diabetes??

Yes, I do think this a great diet for pre-diabetes. A good fruit replacement for this diet for pre-diabettics and diabettics is organic dragon fruit. It is high in vitamin C, B vitamins, phosphorus, protein, calcium, fiber, captin, antioxidants and a good source of fiber.

It is also proven to lower blood sugar levels, blood pressure, strengthen your bones and teeth, creates healthy blood and tissue formation, strengthens your immune system, heals bruises and wounds faster and even prevents respiratory problems.

Here some more power foods for diabetes:

Hope this helps!

Hi Dr. Byrd,
Me and my husband are on the diet for over 3 weeks now and in the first 2 weeks I lost 11lb. and my husband lost over 16lb, but now we are both stuck on the same weight for over 8 days. We just continue to eat the same way from week 1. Do we have to change something in order to keep loosing weight ?

Can you eat yogurt as a snack?

I started this today, and I’m super excited. I followed everything exactly, and a couple hours after dinner I biked 15 miles on my stationary bike and now feel very hungry. Going to try my hardest not to eat anything but what the diet allows, though! Wish me luck!

Hi! I almost done with my first week. I can already tell a huge difference! After my 2 weeks and I want to lose more weight, can I just repeat the diet? Or what is your advice? I will need to lose 20 more lbs. Thanks!

Is this diet safe if you have type 2 diabetes ? Also how do I maintain the weight loss after I complete the 2 weeks ?

To clarify my question above, I am not the diabetic in question. I am starting this diet tomorrow I really need to lose some weight, I don’t like salad dressing much at all, is it ok to use lemon juice ?


What type of drinks are ok to have during the coarse of the diet plan?

Hi im 5 foot and weight 155 pounds I’m beginning the diet today. I had the breakfast at 1030. It’s now 1230 and I’m starving. I will let you know about my progress. Thanks for sharing

Hi. I began this diet today. It has been very hard for me. I just hope this works for me.

Hi Mr. Byrd,
Can I put ketchup on my eggs?
today is my first day, very hard for me, I just hope to be strong.

Please don’t put any ketchup on your eggs because their loaded with sugar. Instead try putting on some fresh organic salsa from your grocery store. Hope this helps 🙂

Hello Cary Byrd,
I had some questions about the diet as far as long term effects. Would you be willing to email me? Thanks!

i onli take egg whites .. izzit ok?

I started this diet last Monday and I am finding it to be very easy to do. The menu is easy and surprisingly filling. I tend to be the most successful at losing weight with a repetitive (some would say boring) diet. I have lost 12.5 lbs in 8 days and feel great! My question is this: can I continue on this regime longer than 2 weeks?

Sorry for the short answer but “Yes, you certainly can!”

Can I eat cottage cheese?

I’m starting tomorrow!! I will keep everyone posted!!

I started this diet today. I am 72 and tip the scale at 300 lbs. I don’t have any underlying health problems, I just don’t want the weight. My major problem is access to fresh fruit and veggies as the closes “market” is a good hr away from where I live so a trip to the market is really an all day adventure. Is it ok if I sub statue frozen and canned fruit and veggies for the fresh? I know they are not as good for you as the fresh, but for most of the month is all I have access to.

Have been on this diet for less than a week now, but have already lost 3 lbs. Only issue I have is lack of energy.

Time for weekly check in, have lost 10 lbs in little over a week, not bad.

After coming after a different duet can I use your egg diet and get results still

Is canned tuna in water okay

That is what I eat instead of the fish which I have no taste for at all.

Hello Cary,
I have following this diet, but I don’t eat eggs and meat on Tuesday and Thursday. Could you please suggest any alternative for these days.

Do I have to do any sort of exercise as i do the diet? If anyone did this, please let me know if it actually works! Thank you!!

I am 72 and lift light weights and walk. I am not sure the diet actually requires exercise but a little never hurts.

How much could I lose? I weigh 9 stone now & would like to go back down to 8

I lost 1 kg in 1 day without any exercise

Can you have dressing with the salad

I started this plan Monday and I have already lost 4 pounds as of Tuesday. I have not weighed myself today but I can feel the difference. I am also drinking acv and exercising.

Wow 6lbs in 2.5 days !!! I am definately continuing on this diet for sure!

Was 197 on Monday
Friday morning…..191 !!!!!

Some of that I’m sure is water weight, who cares, only four mornings later I’m on the right track!

How’s it going for you?

Portions are unclear and when for example you say , chicken salad, mean we could put mayo in salad? Like 1 Tablespoon? Are all veggies steamed? All veggies okay? I am avoiding carrots and beet because of the high sugar content. Salad dressings you referenced 1Tablespoon?

I made my own Ketchup, instead of using sugar I used Stevia. Is this okay to have with my Turkey mushroom burger?

Hi. I.m on my 4th day! And already going down! Can you pls give me SNACK IDEAS between meals. Thanks

What kind of bread I can’t eat?

Hi Cary, I’m vegetarian, how can I substitute the meat in your meals? Could I use the meat substitutes? Also, if this works well for me, Should I wait an amount of time to do it again? Thanks so much!

Can I substitute egg whites for boled eggs?

4 days in and 4lb off I’m really chuffed with this. I may be clucking by the end of the fortnight but hey if I’m lighter who cares.

I started this diet on Monday August 7, 2017. Some of the food choices have been hard like sweet potatoes and tomatoes (I hate both) but I tried them out and learned I kind of like sweet potatoes but still hate tomatoes. This diet is great because it has plenty of substitutions for the foods I don’t really like. As of today Thursday August 10,2017 my scale says I have lost 9 pounds! The diet really works if you actually stick to it and follow the meal plan. I haven’t had a soda, fast food, junk food etc. in 5 days. My body feels so much better. I can’t say I don’t miss some of those unhealthy foods though. But looking and feeling better outweighs that bad decision by far!

I have two questions 1 can i poach my eggs if i get bored wiwith boiled?
2 I workout in the gym daily 2to 3 hours is this the right diet for me? P.S i’m also diabetic

that should have read 2 to 3 hours a day 5 days aweek .

what can I substitute for the sweet potato?

Hello Cary,
Is there any alternative I can swap egg and chicken for Tuesday and Thursday?

Hi there I am starting the 28 day egg diet to lose 35-37lbs as I’m wanting to lose weight quickly and effectively for my holiday in October! I was going to do the 28 day egg diet again after a week stopping it to lose weight but have figured I have my father in laws birthday dinner a couple of weeks before I go so I was going to do this diet before I go as its only 2 weeks! Is this diet definitely effective? As don’t want to do a strict diet and it not work! Hope to hear from you soon! Many Thanks!

What goes in chicken salad?

Hi, I have recently started this egg diet today is 4th day..All I want to know is can I have just curd (yogurt) in night instead of boiled eggs in night. also instead of citrus fruit can I have cirus fruit juice or any fruits

Can I ask how come there are no recent comments about the diet

Never mind I found them

Susan, if you don’t mind me asking, where did you find the responses. I can’t seem to find any to mine. Thanks

This diet is amazing I lost 10 pounds the first week.

Do you cook the sweet potato? Or do you eat the slices raw? Also, are you allowed to eat dressing with the salad?

Is there any chance I can have natural cane sugar in my coffee or any other source of sweetener in my coffee?

Hi Im 70 and am starting the egg diet tomorrow, wish me luck,
Q I hav been taking skinned Caffe shall I stop taking it or continue.

Is there something to take the place of so much salad?

What foods can substitute for the sweet potatoe? I have never liked them.

I want to know if I can substitute the citrus fruit to black coffee because I can’t eat it

Hey Cary.
What a great diet this is. I would like to start this diet maybe on Monday but I have some question. 1. When you say fruit of your choice and to eat it all, how much is that? My choice is watermelon or cantaloupe. 2. How much steamed veggies is a serving? 1 cup, 1 veggie or mixed, 1 plate? Could you be more specific please. 3. How much salad is a veggie salad? 2 cups, 3 cups??? 4. Is a piece of chicken or fish a 4 oz. serving? And last 5. How much low fat cheese is a serving? 1-2-3-4 oz?
Thank you for taking the time to put together such a well balanced high protein diet. I appreciate all the effort that went into the making of this site.


Can I have black beans on my salad instead of chicken?

Is trail mix with peanuts almonds cashews and raisins okay to snack on

Did this for two weeks as stated , didn’t get hungry at all and lost 17lb, I’m going to start at week one again and see if it carry’s on.

I am on day 4 of this diet. I have lost 7 lbs already and I feel amazing! I have followed it almost to the T. I have replaced 1 day of chicken with tuna and I have been sure not to eat in the middle of the night. I am satisfied and full after every meal. Look forward to the 2 week results! Thank you!

Hey there – any way to substitute the chicken for something else? Like an avocado or any other source of protein like fish or pulses?

Can you have green tea every day with meals

By the way my husband and I just finished our first week on diet and he lost 13 lbs and I lost almost 12 so we feel we can stick to diet, but how long do you advise we do it without break

I started this diet on Monday. I do not own a scale and never will. I feel better already and am determined to give it the whole 2 weeks. Is it true that vegetables that grow above ground have less carbs? Also, if it is true, can any of those veggies be eaten as “snacks” in between meals? Or what would you suggest to get rid of hunger between meals? I am drinking 100+ oz of water a day and want to lose 40lbs. Am I even on the right diet?

What kind of dressing do you put on your salads?

How big can your servings of salads be?

can I substitute the chicken for fish?

what can you put on the salad to season it???

I’m not able to eat just salad without dressing. Is there a list of dressings I can add? Also, if I get hungry between meals, what can I eat as a snack?

Instead of a citrus fruit can we substitute it with orange juice?

Hi I have lost 12 lbs in three weeks doing a diet of my making and am stuck there not losing more as I had hoped. Do you think if I switched to this diet I would possibly lose 20lbs on top of my recent loss? And I have been eating peanut butter on wheat toast as a snack one piece before bed because a nutritionist told me once that it would break down the fats in my stomach while I sleep. Was that incorrect? That’s the only time I allow myself any bread.

HI, can I eat dry fruits in between meals if needed? Can I drink Coffee/Tea/Green tea? I will not eat eggs on Tuesday, any substitutes?

Can I have a 150 calorie shake instead of dinner or for a snack? Has 24g of Protein/4 carbs/1sugar/2.5 Fat

Can we use cinnamon on our sweet potato

Of course but I would recommend using real organic “celeyon” cinnamon. You can read more about it here, towards the end of the article:

Hello! Can i use mustard generously to add flavour to most of these meals?
Also, can I substitute baked potato for sweet potato?

Yep, you sure can for both 🙂

Sooo been doing this for a week cuz I’m in a weight loss challenge. Lost 20lb on my own but needed help my last 2 weeks cuz I’m in 1st place & could win big $. I have alot to lose but only lost 4lbs my first week but following this soo strictly. Think I’ll lose more my 2nd week?? I weigh-in on November 2nd.

My husband and I started this diet today, but I am not going to call this a diet, I am going to call It a life style change for me. I do weight watchers and I’m going to still log my points. My husband really doesn’t need to do this style of program but he is doing it to support me through it. I am looking to lose 45-50 pounds. How long will I have to be on this routine for? Wish us luck.

I m a vegetarian but eat eggs. So is there a vegetarian replacement for chicken in this diet.

Wht is d substitude of chickriyaen in case of vegetarians?

I haven’t seen any comments on whether or not you can replace the chicken. Can you please tell me if there is a fish I can use instead?

I have a severe allergy to sweet potato… what should I substitute?

Are salad dressings with no sugar listed in the ingredients ok?

How about adding carnation milk and coconut sugar to your coffee. Is that okay. I’m like Deb, I’m missing my coffee..that is my biggest struggle because I primarily already eat like this.

What time do you suggest for eating dinner??what can i eat between meals if i will be hungry?my weight is stopped for months,i do seimming 3 days in week and dowload cardio and zumba for other 3 days.what do you suggest me to solve my problem??

I will be starting this on January 1st. I have been wanting to make the lifestyle choice of eating clean so I will do this but with my own tweaks to it. Will update the results.

Can you substitute the citrus fruit with anything and can you use the water flavorings in your water?

What can b substitute of fish and chicken?…pls lemme knw…can v hv cottage cheese or paneer?

Hi my weight is 174 lb and my age is 22 and i want to lose weight i wanted to do we need to exercise with the diet too ?

So I’m on day 8 second week Monday and today is January 15 2018. I am down 9lbs and I also started a 14 day water challenge to drink atleast 4 full water bottles everyday with this diet. I have also went to the gym 3 days this past week. I feel so much better already and I’m very excited to keep going and to lose all of my excess weight! Thank you for posting this diet.

I suffer from ibs and was wondering if this diet is ok for me or will it clog me up more???

Also I’m on a very small budget so I can’t afford to make my own salad dressing what else could I use please

Y hi I’m just starting this diet but I’m unsure email from a few things. What counts as a salad and same with veg as I’m sure it’s not any.. ? ? I don’t like grapefruit can I use oranoes and can I eat carrot sticks when peckish or is that a no no ha sorry to be a pain x

I wanna try this diet but I only eat 2x a day. I usually eat just lunch and dinner, no breakfast since i sleep late and wake up late already,most of the time it’s lunch time. How do I incorporate this diet? Thank you

I’ve been following the plan for 7 days, have added in a few extra snacks (nuts/seeds/fruit etc) on workout days and had one chicken salad sandwich as I was eating out. I have done a halfway point weigh in this morning and am pleasantly surprised! I haven’t really felt hungry, haven’t crashed and burned from the lack of junk food and I still love eggs! Total weight loss in 7 days of 9lbs ?

Started Monday and so far down 8 lbs

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What if I do not like tomatoes? What can I eat in their place? And instead of a salad with Chicken on it, can you use chicken salad with an olive oil mayo

I did the diet and actually lost over 20 lbs. I went from 180lbs to 155lbs and kept the weight off by eating right. Keep in mind im 5ft 3 inches. The best thing that I could have ever done for myself. Thanks a millon.

Thanks for sharing Alberto!

Did you have any healthy snacks in between meals while on the egg diet? If so, what?

Really? you lost 20lbs in 2 weeks with this plan? Please reply

I have lost 10 pounds on this diet after a week but Its now extremely hard for me to eat the boiled eggs. Is there anything I can substitute the eggs with?

On the days with just fruit for lunch can we have vegetable instead?

I was wondering, lets say i were to skip one thing at lunch like a fruit or veggies, can i make up for it later like after dinner if i feel the need to snack?

Question: I have been on this eating program for one week. I have been successful as I have lost 7 pounds. I am, however, having a problem eating the fish. What other protein is allowed besides chicken? Shrimp perhaps?

Is there anything I can switch the sweet potato with that would also be healthy like wheat bread or something? I ask because in college they don’t serve sweet potatos often so I worry I won’t be able to get them.

I’m not keen on boiled eggs so Would scrambled eggs in a non-stick pan or microwave not work too?

Do the eggs have to be boiled? Can they be scrambled with nothing in them?

hi Dr. Cary, thanks for sharing, can’t wait to start this diet. I will keep you posted. I plan to grind up my oranges in the blender and drink with my 96 ounces of H2O. My question, may I have a cup of coffee with cream and one sugar in the morning? Thanks for your time and consideration

Hi, please Could you list me some suitable snacks for this diet. Also, how many snacks are recommended per day? I am planning on starting this morning and I am desperate to loose weight for my holidays, having gained 2 stone.

Me and my husband are on day 1 today. We both plan to stick it out for 2 weeks.

Can you drink anything along with water?

Can I add cheese to my salads? maybe a little parmesan or feta? Please let me know, thanks!

Yes, you can — However, I would select a lighter or lower calorie cheese as a healthier option:

Here’s a few lighter options for cheese lovers:

Hello my mother and I did it for two wks and lost 10 lbs can we continue with the same one another two wks and what can we substitute for the sweet potatoes

Wow, you have a lot of veggies to choose from! Here’s some of the healthiest vegetables I would use: Broccoli, Red Bell Pepper, Frozen Peas, Asparagus, Beets, Beet Greens, Peas, Carrots, Brussels Sprouts and Red Cabbage. Hope this helps!

I will try this egg diet.. hope this will help me a lot in weight loss

If you stick with it — I promise it will!

Hi I am working on this diet. Thank goodness I love the foods. It’s easier to be consistent when enjoyable. Is this diet also eliminating snacks in between? If not what kinds of snacks would you recommend?

what can we use for salad dressing and can we snack in between with veggies or fruit

Lost ten pounds 5 day on the diet but am having a hard time sleeping.

That’s an amazing start! Keep up the good work Mardi and hopefully you’ll start to get some good rest soon!

Hi my name is Patricia, I am going to start my diet tomorrow. I will let you know how it works for me.

So I’m starting this diet today. Prepped for the week! I work 12 hour shifts so the spacing between meals is tough. Can I snack on veggies? Or a cheese stick? And how much water so we be intaking per day with this diet? Excited to get started!

Can you use salad dressing of any kind?

I actually started the diet this Monday and today is Thursday and I am already down 5.5lbs and I feel AMAZING!!!!!!!l

Hey Laura,

That is truly AMAZING! Thanks for sharing your results 🙂

Anyone else want to sound of and share your results?

How long can you stay on the diet?

Hmmm… I never received a response to my previous question. You have responded to other questions and comments after mines. Could you answer whether or not to have snacks and what you suggest if snacks are ok?

Are snacks ok? How many a day and what kinds??

I would stick with all organic vegetables and fruits.

Thanks much! That’s helpful!

Can you have coffe

Of course — just watch the creamer and sugar 😉

I can eat egg, but no meat no fish, so what can I eat instead of them. Thank you

I tried the diet for two weeks and I totally lost inches and some weight

That is awesome! Keep up the good work Latoya — you’re an inspiration to us all!

Me and husband started this diet. We cudnt stay away from coffee with cream and sugar so aprt from that we tried our version and elogated the diet by messing up the diet by eating the lunches mentioned and dinners thought not on the exact given day. Like we may get to eat Tuesday’s lunch but Thursday’s dinner. Nevertheless my husband actually lost 13kgs over a period of 30days while drinking coffee with sugar and creamer everyday. So I definitely recommend this and can say if you can keep true you can lose the 11kgs in 14 days

I want to do this diet but am a vegan, is there anything I can replace the egg with??

I did this diet not to lose weight but for medical reasons. My blood pressure was normally 134/90. Now it it typically 118/76. Glucose was around 145, now it is around 105 and sometimes under 100. Cholesterol is around 148. Plus I have lost 13 lbs in 1 month. I love the daily meal plans.

Thank you John and keep up the good work!

Is a “simple” salad just lettuce?

Yes, but preferably powerful greens like kale, spinach, broccoli leaves, romaine or butter lettuce.

Hope this helps!

Are there any healthy snacks you can eat in between meals while on the egg diet?


How much chicken/fish do we add is there a set amount of grams? also a piece of chicken? is that a breast?

Vanesa D Terry ????????????????♐️

How much ch fruit can you have Thursday Lunch

Hello Cary, Im interested in trying this diet. I am a mother of 3 and I just gave birth in June. I am still nursing and breastfeeding my newborn and Im wondering if I can try this diet while breastfeeding a newborn or should I wait??? I have about 40lbs that I gained from this pregnancy and Im anxious to get this weight off. I LOVE eggs and I think this diet will work for my….

Checking this plan out, cannot eat the tomatoes, any suggestions on a substitute

Is there anything i can substitute for the sweet potato like carrots ?

Can you eat snacks?

Hello. I would like to know what kind of salad dressing can be used for salads? Also, can I use seasoning like Himalayan pink salt, cayenne pepper?

if you want to include salad dressing, you certainly can. Many types of salad dressing are quite low in carbohydrates, too, especially those that you whip up at home. I suggest you choose those in low calories and home-made are even better.

I drink one coffee a day and have it with almond milk ,am I allowed to keep my coffee with this diet?

Yes, just watch the sugar and creamer 😉

This Diet is Amazing. I lost about 14lb after this diet, so it’s about 1 lb per day and that is because I didn’t follow it to the T. I CHEATED Twice ????. I will take 2 weeks of and start again, and this time I will try to stick to it

GREAT JOB Maya!!! Thank you for sharing your results 🙂

My friend started this diet and is looking great so I decided to try it.
Today is my second day, I just forgot to weigh myself. But I am looking forward to it.

what can I eat instead of the sweet potato?

Can Irish potatoes be used a substitute for the sweet potato?

I started the diet today. I am NOT an egg eater. I want the results but it was hard to stomach them this morning. Are there any substitutes for eggs for people with allergies or just can’t handle the texture?

I don’t eat chicken. Can I substitute grilled fish for chicken? Are there any other non meat substitutes

Can you eat something in place of sweet potatoes?

Can you put butter on the Sweet Potatoes and can you put dressing on the salad? Or just eat it all plain?

I wanna try this diet, but I am just a little confuse about the serving of some food, like 1 pc of sweet potato, puece of chicken or grilled fish. How big or how small?

Hello I would like to start tomorrow now . But o have a question if I dont like grilled fish can I just do the chicken for the dinner and how much salad should I eat with the chicken I says a large plate of salad but in measurement how much should I eat?

Starting today… I am 176Lbs, and would like to lose at least 20Lbs… my blood pressure has been around 140’s/100… Will keep you posted…
P.S. will also incorporate 30-40 minutes walking/ day.
Thank you, Cary !

I wanna know does this diet plan causes constipation? If yes then how to prevent it?

For people with egg sensitivities is there any food appropriate to substitute the egg for every morning? Like perhaps turkey bacon or another protein?

Laura Marie Gil-Manzanarez

What can you substitute for the sweet potato?

can i exercise also?

Of course. Just don’t over do it.

What can I substitute for sweet potatoes

What can I substitute for sweet potatoes

I weigh 233 pounds and started egg diet today. I will follow this diet strictly and will update you on this in exactly 14 days from now i.e, on 2/10/19. Wish me luck. 🙂

Update: I lost 13 pounds in 14 days. I am very happy with the results. Thanks Cary, this worked perfect for me. I will continue this diet for 14 more days.
(Note: I already lost 40 pounds prior to this diet. Just wanted to give this a try. Results may vary for others. Just saying 🙂

I am 230 lbs. hoping to lose 60 lbs this year. My goal is to lose 30 lbs the month of February. Starting this 0plan Feb 1st and will do it for 30 days.

You can do it — Please be sure to share your results here!

Can you have any healthy snacks or extra fruit or tea? How much water in between?

Hello everywhere you have a piece of sweet potato that means 2 sweet potatoes??

I started this diet on Monday and I’m on day 8 I’ve lost 7 pounds, looking forward to this next week and seeing how much I can lose

Hi Cary, I’m so excited to see this diet plan. Looks like you haven’t visited here recently. Hope you see my post. I was living in the US few years ago and was slim then. How I wish I lived there to follow this diet easily!!! Well, we love our home country and I can do it here too with alternatives.

I’m 47, 4′ 11, 138lbs, vegan, Indian and can have only eggs.

What can I have instead of other meats which you have listed?
Sweet potato is only seasonal here. So, what is the alternative?
We don’t have canned anything here to the most part and can’t trust the few which may be available. Any other alternatives?
What is a diet egg?

Hi Cary!! Thank you so much for this magical diet chart (though i know its not magic 😉 ). I am on my day 12. After day 7, I lost 4.4lbs. Still working on it. So happy with the result. Slow and steady win the race, right 😉
Thank you from the bottom of my heart..cheers

Thank you so much for those kind words. I will be praying for God to give you everything you need according to the riches and glory in Christ Jesus in order to glorify Him and do His will 🙂


I do not eat meat or fish. Can I just eat the eats or a protein shake?

hi i’m vegeterian .what can i have instead of chicken please?

What seasonings can be used on the meat and veggies?

Hey, Im back for another round. Did the diet November 2017 and lost 25 lbs. Went from 180 to 155 lbs. Now due to this Covid 19 pandemic I I went up to 168 as of Sunday April 12 (Easter). Today is Friday April 17 and this morning I weighed 163 lbs. It’s only been 4 days. I just want to let everybody know, like Cary said, weigh yourself at the end of the week, and during the second week is when you really start to lose more of the weight. If you can, do some exercise ( push-ups, sit-ups) it helps to burn fat. Try not to snack in between meals and DRINK YOUR WATER. Set a reminder for every hour for 8 hours to drink a glass from when you wake up, it will make it easier. Have your coffee with a little milk and no sugar. If you need to put a lot of sugar usually, than you shouldn’t be drinking coffee at all. Its the sugar you’re enjoying not the coffee taste. Don’t touch any bread or pasta whatsoever. Stick to the diet and YOU WILL LOSE WEIGHT. The amount of weight varies from person to person and also it depends on how much you exercise or stay active. Good luck.

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