14-day Egg Diet Menu – In recent times, shedding some body fat within a short while has become more rampant. Thanks to the numerous available short-term weight loss plans.
Many of these diet plans, unfortunately, could be useful relative to individual preferences. Have you tested some other fast diet plans, and you think you need something different? Then, this 14-day egg diet menu might be your best bet.
Just as the name implies, this weight loss diet lasts for 14 days with eggs as the primary source of protein. It is a low-carbohydrate, low-calorie, but protein-heavy diet. For a protein-dense diet like this, you can be confident to lose weight without necessarily losing muscle.
This high-protein diet can help you shed up to 12 pounds in just 14 days! Sounds great, right?
According to research, it was discovered that eggs could lead to weight loss because they induce satiety and reduce short-term food consumption.
Don’t think all you might have to eat for 14 days will be eggs. No, it doesn’t work that way. Do you want to know how the diet works? I guess you do! And I will break it right down in this post.
But before I do, note that the egg diet has multiple variations. One of which is this 14-day egg diet menu plan. And trust me, I believe it’s the best for you.
One of the egg diet plans is called the Eggs and the Grapefruit Diet. For that plan, you take two eggs (boiled, fried scrambled, or poached) and half a grapefruit at breakfast, lunch, and dinner.
For the other version, which is the Extreme Egg Diet, all you eat is just eggs. And on the boiled egg diet, you eat two boiled eggs per day along with other low-calorie and high-protein foods.
So, which of the three options seems more flexible and convenient? For me, it is the third. And if you’re with me on this, let’s dig into more details about the 14-day egg diet menu. To be specific, I’m talking about the boiled egg diet.
How Does the 14-Day Egg Diet Menu Aid Weight Loss?
As I explained earlier, the boiled egg diet requires you to eat two boiled eggs daily for 14 days (that’s two full weeks!) So, one would wonder, what is the connection between boiled eggs and weight loss, right? Now, this is the point!
- Eggs are rich sources of proteins, vitamins A, D, E, B12, and folate, iron, selenium, riboflavin, choline, and the antioxidants lutein and zeaxanthin. Wow! Quite a lot in those “white things” So nutritious. Even if you don’t want to take boiled eggs for weight loss, a boiled egg per day is a trick to stay healthy.
- The nutrients contained in eggs can help to build muscle mass, promote metabolic rate and brain function, protect you from heart disease and macular degeneration, create hormones, and strengthen the immune system.
- Back to weight loss! Proteins like egg take longer to digest. That means you feel fuller for longer. This is an excellent way to curb sugar cravings and unnecessary snacking.
- Proteins also accelerate your metabolism.
- Eggs contain antioxidants that help flush out body toxins, thereby reducing the stress and inflammation in your body. This helps protect you from stress-induced and inflammation-induced weight gain.
- The vitamin-nourishing nutrients in eggs also help to strengthen your immunity, which, in turn, keeps you active and energetic — a good plus for giving you a stress-free time in the gym or while working out.
- While on the boiled egg diet, unlike other variations, you get to feed on other nutritious food sources. Boiled eggs, in addition to other dietary fiber, healthy fats, and lean protein, will surely aid a fast weight loss.
Foods You Can Eat While On The Boiled Egg Diet
Yes! It is called the boiled egg diet. But, you won’t be consuming only boiled eggs for 14 days. To boost your weight loss tendency, other high-fiber, healthy veggies, fruits, nuts, and seeds to shed the fat without compromising on nourishment.
Here are some of the safe food sources for you while on the boiled egg diet
- Nuts and Seeds: Almonds, walnuts, pistachios, flax seeds, chia seeds, melon seeds, pepita, and sunflower seeds.
- Veggies: Spinach, kale, collard greens, radish greens, Swiss chard, cabbage, purple cabbage, lettuce, carrot, turnip, radish, okra, Chinese cabbage, bok choy, celery, beetroot, eggplant, bitter gourd, bottle gourd, squash, green chili, garlic, and onion.
- Fruits: Apple, banana, kiwi, watermelon, honeydew melon, muskmelon, plum, peach, tomato, cucumber, avocado, star fruit, orange, grapefruit, lime, and lemon.
- Healthy Fats and Oils: Olive oil, avocado oil, coconut oil, almond butter, sunflower butter, and flaxseed butter.
- Proteins: Eggs, chicken breast, fish, tofu, soy chunks, mushroom, lentils, beans, nuts, and seeds.
- Dairy: Full-fat milk, yogurt, homemade ricotta cheese, and buttermilk.
- Herbs and Spices: Cilantro, garlic powder or garlic, black pepper, nutmeg, saffron, chili flakes, ginger, onion powder, oregano, rosemary, dill, fennel, fenugreek, white pepper, cardamom, clove, cinnamon, and mace.
Foods To Avoid
- High-sodium foods
- High-sugar foods
- Processed and frozen foods
- Fried chicken, fries, pizza, and burger
- Canola oil, vegetable oil, butter, and cream cheese
- Low-fat milk and low-fat yogurt
- Packaged fruit/vegetable juices
- Soda and energy drinks
- High-fat meat
- Chicken with skin
Healthy Snacks That You Can Eat While On The Boiled Egg Diet
- Baby carrot and hummus
- Two saltine crackers
- Cucumber
- Unsalted Popcorn
- Watermelon
- One digestive biscuit
- Tomato
- Beetroot juice
- Low GI freshly pressed fruit juice
- Ten in-shell pistachios
- Yogurt
- Coconut water
As you can see, it doesn’t have to be super hard for you to lose weight. With this 14-day egg diet menu, though restricted, you can still have some healthy food options to pick from.
Now that you know what the diet is about let’s have a look at what your 14 days on the egg diet will be like.
14-Day Egg Diet Menu
DAY 1
Breakfast: 2 boiled eggs, 2 almonds, 1 cup milk/soy milk, and ½ apple
Lunch: Tuna salad and 1 cup buttermilk
Dinner: Grilled chicken/tofu and 1 cup veggies
DAY 2
Breakfast: 2 boiled eggs and ½ medium bowl oatmeal
Lunch: Vegetable quinoa, baked fish/grilled mushroom, and 1 cup curd
Dinner: Mixed lentil soup with veggies
DAY 3
Breakfast: 2 boiled eggs + 1 whole-wheat toast + 1 cup green tea
Lunch: Boiled garbanzo bean salad + 1 cup buttermilk
Dinner: Mixed vegetable curry + 2 medium-sized flatbread + ½ cup sautéed mushroom + ½ cup curd
DAY 4
Breakfast: 2 boiled eggs, 2 banana pancakes (without maple syrup), and 1 cup freshly pressed orange juice
Lunch: Grilled chicken/mushroom with Italian herbs, blanched veggies, and 1 cup of coconut water
Dinner: Salmon steak/tofu with raw/blanched vegetables in yogurt dressing and 1 cup buttermilk
DAY 5
Breakfast: 2 boiled eggs, 1 cup of green tea, and 1 banana muffin
Lunch: 2 whole wheat/ragi flatbread, mixed vegetable curry, 1 cup lentil soup, and ½ cup curd
Dinner: Grilled fish/mushroom veggies and 1 cup warm milk with a pinch of turmeric before bed
DAY 6
Breakfast: 2 boiled eggs, 2 flaxseed pancakes with berries and 1 cup green tea
Lunch: Kale, kidney beans, and sweet potato salad and 1 small cup fruits with sour cream/curd
Dinner: 1 bowl seafood or vegetable pho and 1 piece of 80% or more dark chocolate
DAY 7
Breakfast: 2 boiled eggs, 1 whole-wheat toast, ½ cup baked beans, and 1 cup green tea
Lunch: Pan-grilled chicken salad with pineapple dressing
Dinner: 2 slices of vegan pizza (pizza base made with cauliflower) and 1 cup coconut water
DAY 8
Breakfast: Vegetable quinoa and1 cup green tea + 4 almonds
Lunch: Boiled egg salad with iceberg lettuce, cherry tomatoes, kale, olive oil, herbs, and spices
Dinner: Cucumber soup and grilled fish/tofu
DAY 9
Breakfast: 2 boiled eggs, 1 banana, and 1 cup milk
Lunch: 3 lettuce tuna/tofu wraps with veggies, and a few pistachios + 1 cup chilled coconut water
Dinner: Millets cooked in vegetable/chicken broth, veggies and 1 piece of 80% or more dark chocolate
DAY 10
Breakfast: 2 open sandwiches made with two hard-boiled eggs, tomato, avocado, and black sesame seeds and 1 cup green tea
Lunch: 1 bowl of fruit salad with feta cheese, lime juice, mint leaves, and a little bit of black pepper
Dinner: Kidney bean chili, ½ pita bread, cucumber, carrot, and beetroot
DAY 11
Breakfast: 2 soft boiled eggs, 4 strips of bacon, ½ cup baked beans and 1 cup of green tea
Lunch: Roasted cauliflower soup and 3 oz grilled fish
Dinner: Raw vegetable salad (with Chinese cabbage, purple cabbage, yellow and red bell peppers, cucumbers, and carrot), 2 oz shredded herb chicken and 1 cup milk with a pinch of turmeric
DAY 12
Breakfast: Banana smoothie
Lunch: ½ cup brown rice, 2 boiled egg, 1 small cup sautéed veggies, and 1 cup yogurt
Dinner: Pasta and meatballs with 1 cup buttermilk
DAY 13
Breakfast: 2 boiled eggs, a cup of orange juice, and 4 almonds
Lunch: 1 bowl of fruit salad (avoid mango and grapes)
Dinner: 1 bowl chicken soup with veggies
DAY 14
Breakfast: 1 small bowl of oatmeal, 1 cup of green tea and 2 almonds
Lunch: 1 bowl pho with two hard-boiled eggs
Dinner: Kidney bean chili, cucumber slices, and 1 cup of coconut water
Voila! That is what your food menu should be like in 14 days to lose weight. Just like I did, I would advise you to get a fancy sticky note, copy this menu, and paste in your kitchen.
Even if you’re not prepared to start, it will be a constant reminder of what you’ve got to do to shed some pounds.
Before I wrap things up on this topic, you might be interested in the following tips for you have a successful egg diet menu.
Few Tips to Guide You on The Egg Diet Menu
Here are a few diet tips to help you while on the egg diet menu plan:
- Increase your physical activities and do some mild exercises. This will boost your chances of losing weight faster.
- Adhere to the diet plan for the best result. No cheat!
- Make sure you eat your meals within the appropriate time frame. Breakfast (8:00am/8:30) ; Lunch ( 12:30 pm) ; Dinner (7:00pm)
- Take your healthy snacks between breakfast and lunch, and lunch and dinner. Avoid eating anything post-dinner.
- Eat at least 1200-1500 calories per day, depending on your age, height, current weight, activity level, current medications, etc.
- See a medical doctor and be sure you’re fit to start the diet
- Finally! Your mindset matters a lot. Be positive and hit the diet, being optimistic about a successful result.
- To weight off permanently after the diet, you must follow a healthy lifestyle and diet.
As you know, there is usually a two side to a coin. Yes, this egg diet menu works amazingly for weight loss, but it has some drawbacks you have to know.
Side Effects of The Egg Diet Menu
- The intake of more than the recommended number of eggs daily may cause high cholesterol.
- Boiled eggs can cause bloating in some people.
- This diet is not a long-term weight loss plan. You will lose weight within two weeks, but you might regain some pounds immediately you return to your regular diet.
- You might get tired of consuming boiled eggs. It gets dull.
- At the onset of this diet, you may crave for foods and feel hungry all the time. To deal with this, drink green tea or water often. You can also snack on healthy foods if your hunger is uncontrollable.
I didn’t point out the side effects of this diet 14-day egg diet menu to scare you away so that you know how to deal with the situation if you encounter any.
Benefits Of The Boiled Egg Diet
By the way, before you go on thinking that the egg diet menu is not for you, see some of the health benefits this superb diet can offer you.
- Lowers inflammation in the body
- Boosts immunity
- Improves bowel movement
- Helps lower blood pressure
- Strengthens the bones
- Improves digestion
- Enhances skin and hair quality
- Improves sleep time
- Reduces stress
Conclusion
Making a decision about weight loss starts with you! The question always bounces back at you. Are you ready to take a stake? So, lovelies, weight loss isn’t as severe as we think as long as we are prepared to take the giant stride.
You can take a test with a short-term weight loss diet plan like the 14-day egg diet menu. When you drop some pounds in a few weeks, you might be motivated to switch into a more extended low-carb plan to maintain your weight.
Don’t forget! Once you start it, it only gets more comfortable, better, and more fun.
