14-Day Egg Diet Menu - The Easy to Follow Diet Plan

A lot of people kick off their mornings with eggs. Whether you like them scrambled, fried, or poached, pairing them with a nice buttery piece of toast offers a great mix of protein and carbs to keep you satisfied until lunch rolls around. However, it seems we might have hit the peak of egg popularity. Some people are even trying out an extreme diet where they eat an egg at every single meal!

If you have heard something about the egg diet, this is your chance to fully understand it. In this blog, we have discussed it along with a full 14-day egg diet menu. So, once you go through it, you will see whether this is something you should try. 

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The egg diet is basically about including eggs in at least one of your meals each day. It is known for being a weight loss plan because it is low in carbs and high in protein, which can help you lose weight without sacrificing muscle.

There are different versions of the egg diet, but generally, people stick to three meals a day, avoid snacks, and cut out sugary drinks. While there is no official program, one of the more popular ones is called the 14-day egg diet, sometimes known as the boiled egg diet. There are also stricter variations, like the egg and grapefruit, egg fast, and the egg-only diet. 

As the name suggests, a 14-day egg diet menu is all about eggs - lots and lots of them! Depending on the specific plan you are following, you can also enjoy lean proteins like chicken, turkey, pork tenderloin, sirloin, and different types of fish like tuna, cod, and salmon.

You can fill your plate with leafy greens, such as kale, spinach, and arugula. Moreover, you can consider other non-starchy veggies like mushrooms, peppers, broccoli, and zucchini. As for fruits, stick to those lower in sugar, like berries, grapefruits, oranges, and lemons.

If you are on the two-week egg diet plan, you should only consume hard-boiled eggs. But with the egg and grapefruit diet or the egg fast diet, you can mix it up a bit with boiled, scrambled, poached, or even fried eggs. 

In most versions of the egg diet, you will need to steer clear of dairy products like milk, cheese, and yogurt. The same goes for grains such as bread, pasta, and oatmeal. Sugary foods and drinks, including juice, soda, alcohol, and sweets, are off-limits too.

You also want to avoid highly processed meats like sausage, bacon, and hot dogs. Moreover, starchy veggies like corn, peas, potatoes, and legumes are not recommended. On top of that, fruits that are high in natural sugars - like mangoes, grapes, cherries, and bananas - are not allowed either.

So, in short, you should stay away from highly processed foods and foods that are high in sugar. That way, you will know that you are going through your 14-day egg diet menu properly and that you can expect to achieve the goals you have set for yourself! 

There is no strict menu for the 14-day egg diet, meaning you can create your own menu as long as you keep to the given rules. In other words, you will have to include an egg in each of your meals, combine it with allowed foods, and avoid the foods that are not permitted.

Here is an example of the 14-day egg diet menu. Technically, this is a 7-day plan, but it is supposed to be repeated for optimal results. With that said, you can follow it if you believe it suits your preferences or alter it as you see fit. 

- Breakfast: 2 boiled eggs

- Lunch: Veggies and steamed chicken

- Dinner: A lean protein and a salad 

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: 1 fruit and 2 slices of bread

- Dinner: Chicken with salad 

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: Tuna salad

- Dinner: A lean protein with salad 

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: Steamed veggies, cheese, and 2 boiled eggs

- Dinner: Steamed chicken with salad 

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: Tuna salad

- Dinner: Salad with 2 boiled eggs 

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: Chicken and salad

- Dinner: Salad, an orange, and 2 boiled eggs

- Breakfast: 1 fruit and 2 boiled eggs

- Lunch: Chicken and a salad

- Dinner: Salad, 2 boiled eggs, and 1 orange

Some people decide to add a snack in between meals to satisfy their hunger. This is a diet, but you need to be careful not to torture yourself and your body. As long as you do it healthily, you will know that you are doing it right.

Your snack should also include an egg, but you can combine it with foods like carrot sticks, veggies, hummus, berries, and so on. Remember to keep yourself happy and satisfied throughout the day. Your body and mind need to be synchronized in order for the diet to work. 

Eggs are a fantastic food choice because they are packed with nutrients and can help keep you feeling full. They are loaded with protein, vitamin D, lutein, choline, and vitamin E, plus they contain all nine essential amino acids, which means they are a complete protein source.

When you add fiber-rich veggies and fruits, you create meals that are great for balancing blood sugar while being high in fiber and antioxidants. So, if you are trying to shed some pounds, the egg diet for weight loss will definitely be beneficial.

In short, the egg diet is not only beneficial for losing weight and staying in shape, but it also contributes to your overall health. Many diets are quite strict, and often, they are not as healthy as you would expect them to be. However, this one includes only healthy choices, and it does not force you to starve yourself. Plus, you can make combinations that you prefer, i.e., include foods that you like. 

You shouldn’t go through your 14-day egg diet menu often. Because it is so restrictive and cuts out entire food groups, it often misses out on important nutrients.

For instance, this egg diet tends to be low in carbs, which is not suitable for everyone. A systematic review of ten studies published in *Obesity Reviews* showed that going low-carb can lead to significant deficiencies in thiamine, folate, magnesium, calcium, iron, and iodine. Plus, a low-carb diet might leave you feeling hungry in the long run.

Moreover, eating the same limited foods every day can bring more issues than just missing out on vitamins and minerals. It is known that a healthy diet should include a variety of foods. That is why the more extreme versions of the egg diet, like the egg-only diet and the keto egg fast, raise some red flags.

Even though someone might drop some pounds from eating less overall, consistently under-eating can slow down metabolism and strain the body, making it tougher to maintain weight loss in the long run. 

There is no solid research that confirms a specific egg diet is safe or effective. However, studies on egg consumption as part of a weight loss plan do offer some insights. Most versions of the egg diet result in lower calorie intake, which can help someone shed pounds in the short term. Since this diet is rich in protein, there is evidence that high-protein diets can be beneficial for weight loss.

Eggs can be an excellent source of protein. A medium boiled egg, about 44 grams, contains roughly 5.5 grams of protein, contributing about 10-12% of the daily recommended intake for adults. They are also packed with vital vitamins and minerals, like calcium, iron, magnesium, and vitamins A, B-12, and D, among others.

That said, relying solely on an egg diet for weight loss might not be the best long-term strategy. Strict diets can be tough to stick with, and many people tend to regain the weight once they revert to their regular eating habits.

A study from 2018 even showed that having three eggs a day for 12 weeks helped individuals with excess weight lose pounds while preserving lean muscle. But the researchers noted that eggs might not necessarily be the best choice for a high-protein diet. 

A two-week egg diet plan might help with weight loss, but this is not a permanent diet choice for most people. Namely, adding starchy vegetables and whole grains to your meals is crucial for keeping your gut microbiome healthy, which is important for digestion.

In other words, you may want to try this diet, but you should not stick to it in the long run. It might help you lose weight or achieve a certain fitness goal. However, you should not keep eating according to it forever.

Also, you can consider adding supplements that will support you through the 14 days of your diet. For instance, you can add some collagen and protein supplements to your meals to enhance the effect of the diet and support your body. These products contain ingredients that can help your overall well-being.

However, even with supplements, you need to remember that the 14-day egg diet, or any other version, is not a healthy option in the long run. So, if you decide to try it, stick to two weeks, and then go back to eating healthily without many abrupt changes.

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