14 Day Egg Diet Shopping List

How Does The Boiled

Boiled Egg Diet Week 2 Results

There are several versions of the boiled-egg diet, according to the e-book The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!, by Arielle Chandler. Well dive into the differing options below, but the typical version is similar to low-carb Atkins, writes Chandler, and requires eating:

Breakfast At least two eggs and one piece of fruit

Lunch Eggs or lean protein and low-carb vegetables

Dinner Eggs or lean protein and low-carb vegetables

Keto Shopping List For Beginners

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Use this keto shopping list for beginners next time you go grocery shopping.

Its simple and to the point. The list includes 21 keto staple foods you need to get started on your health journey, so read through and take notes. While the foods you can eat as a part of your keto diet are nearly endless, this 21 item grocery list covers the essentials to get you started.

One of the best things you can do to set yourself up for success is to have shopping lists for the different stores you frequent. Its the first step to putting together a keto meal plan for yourself and really taking things to the next level. You can use our keto recipes as the foundation for your meal plans as a beginner and start your journey to health, energy and weight loss. For the most part we wont have any specialty ingredients on this keto shopping list.

Here are some healthy foods to eat on a ketogenic diet.

Is The Boiled Egg Diet Safe

There is no research to show that a specific egg diet is safe or effective. However, research into egg consumption as part of a weight-loss diet and the impact of eggs overall may give some clues.

All versions of the egg diet result in eating fewer calories, and they may help a person lose weight in the short-term. The diet is high in protein, and there is some evidence that a high-protein diet can help with weight loss.

Eggs are a good source of protein. One medium boiled egg, weighing 44 grams , provides around 5.5 g of protein, or about 1012% of an adults daily recommended intake.

Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.

However, an egg diet may not be the best approach for losing weight and keeping it off. A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet.

Heres how to lose 24 lbs in just 2 weeks. Try this boiled egg diet plan and you will achieve your goals without starving or exercise.

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Can I Develop An Intolerance To Eggs From Eating Too Many Of Them

Allergies can come on at any time and any age but they are not caused by overeating a certain food. You may notice an intolerance that wasnt obvious previously if you start eating more of something you already have an issue with. If eggs make you feel funny, stop eating them for sure and see an allergist to get tested.

Im scared to do the keto egg fast because it will make me hate eggs forever

I cant say for sure that it wont happen, but its unlikely. I couldnt stand the thought of another egg by Day five. Had two fried eggs with butter this morning still delicious. The plan is designed to keep you from getting sick of eggs by varying the form that you eat them in and mixing up sweet and savory. I think youll be ok. If you already love eggs, then you might be looking forward to some variety by the end of the fast, but youll be back to enjoying them again soon after. That being said, if you hate eggs forever after doing this plan, I take no responsibility you knew the risks.

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Keep On The Shelf In The Cupboard Or Pantry

  • Infant formula and baby food
  • Bottled, canned or boxed juice
  • Shelf-stable milk: dried milk, evaporated milk or UHT milk
  • Ready to eat cereals, oatmeal and granola
  • Crackers and melba toast
  • Peanut butter, jelly and honey
  • Dried fruits, nuts and trail mixes
  • Snack, protein and energy bars
  • Dried soup mixes
  • Rice, barley or other dried grains
  • Dried beans
  • Meats such as tuna, salmon and chicken
  • Soup and broth – low sodium if available
  • Beans such as kidney and black beans
  • Ready-to-eat stews and soups

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What Is Keto And How Does It Work

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. Its referred to by many different names ketogenic diet, low carb diet, low carb high fat , and so on. Though some of these other names have different nutritional standards, well stick with the rules of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat youre eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis >

What To Expect For The 14 Days

Following the boiled egg diet requires a strict but straightforward routine.

Here are some of the additional rules and recommendations:

  • No snacking
  • Eat only 3 meals per day
  • Drink plenty of water aim for 6 to 8 cups a day as a general rule of thumb
  • Avoid alcohol and junk food
  • Consume enough fiber: This eating plan is notably low on dietary fiber. Therefore, it is crucial to emphasize high fiber foods, such as leafy green veggies and chia seeds.
  • Keep sweeteners and sweet foods to 3 servings a day
  • Exercise is not required, but light exercise is recommended
  • Get plenty of quality sleep

Overall, the egg diet is restrictive and limiting. For that reason, it is not intended to be followed for more than two weeks at a time.

Prolonged periods on the boiled egg diet could result in nutritional deficiencies.

According to the book, light physical activity is encouraged for more significant differences in weight loss. However, the boiled egg diet does not provide enough calories for strenuous exercise or high activity levels.

Examples of light exercise include speed walking, light biking, and gentle aerobics. Shorter bursts of exercise are preferred over longer physical activity sessions.

If you are working out while on the egg diet plan, the book suggests 15-20 minutes of exercise once or twice a day.

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Eggscellent Ways To Make Eggs

Ever hard boil eggs and gotten frustrated because the shell sticks to the egg? Youre not alone. Dont waste your eggsespecially if youve splurged on the omega-3-rich eggs. We have some tips on how you can hard boil eggs and make them perfect right at home.

Heres how you can make perfect hard boiled eggs at home:

  • Using a safety pin, poke a hole a one end of each egg. This will help the shell come off later!
  • Put your eggs in a pot and cover with cold water.
  • Turn the burner on high and bring to a boil.
  • After water begins boiling, let eggs boil in water for about 10 minutes .
  • After this, turn off the burner and immediately drain the pot.
  • Fill the pot with cold water again to cover the eggs.
  • Due to the temperature of the pot and eggs, its inevitable that your eggs will become warm again. You do not want thisyou want cold eggs in cold water. Pour some ice cubes into the water. Let the eggs sit for 10-30 minutes in the cold water.
  • When you return to peel the eggs, the shell will come right offleaving you with no wasted eggs and perfectly hard boiled eggs every time!

    Change It Up

    To shake things up, here are some other things you can do with your hard boiled eggs:

    • Chop up and use as a salad topping
    • Mash up and put on toast or on a sandwich
    • Dice up to use egg salad or pasta dishes
    • Finely chop and throw over fresh or cooked vegetables
    • Add to rice, quinoa, or couscous

    Can I Cook the Eggs Other Ways?

    Spice Up Your Eggs

    • Mustard
    • Salt and pepper
    • Pesto
    • Hot sauce

    What You Can Eat


    Since there is no one standard egg diet, what you eat will depend on the type you follow. In general, you can expect to eat many eggs, other lean proteins, vegetables, and some fruit. All versions of the egg diet require you to eat primarily egg-based meals. Besides the obvious, eggs, here are some examples of foods you might eat on various egg diets:

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    Day Keto Egg Fast Keto Recipes

    Want to know more about losing weight with the Egg Fast Diet? The 3 Day Egg Fast Meal Plan has a few simple rules. These easy egg recipes help me kick off my Keto Egg Fast diet.

    This post is sponsored by Happy Egg Co, and all opinions are my own.There are affiliate links in this post which means that I earn commission on qualifying purchases.

    Spring break came and went and so did my healthy diet. So, its time to get back on track and throw myself back into my Keto way of life. I always feel so much better and clear headed when I do Keto. It isnt a fad or quick weight loss diet, for me its a lifestyle. Its time for some egg fast recipes!


    Keto is not as easy as the media makes it out to be so, if youve never done it, do your research first. Many people enjoy Keto snacks.

    I love Keto Desserts, Keto Holiday recipes, Keto Game Day Recipes, Keto weight loss shakes, and easy Keto recipes.

    The basic concept of the Keto diet is to consume foods high in fat and low in carbs. I wont get technical and talk about the specifics like macro nutrient percentage splits, but the takeaway is that you should be eating healthy fats like eggs, cashews, avocados, peanuts, mct oil, butter, cheese, olive oil, etc

    It doesnt have to be a restrictive diet.

    Always drink plenty of water.

    Check out this Keto Egg Fast Diet menu Plan. Keto Egg Fast recipes are popular for weight loss and trimming down.

    Not An Effective Way To Lose Weight For Long

    The 14-day egg diet is a short-term weight loss plan designed to last for only two weeks. One of the problems with these rapid weight loss programs is that you may regain the weight once you stop following the menu plan.

    This rapid weight gain that typically occurs after a diet can be disheartening and may lead individuals to try similar diets, which provide similar, short-term results.

    The cycle of dieting, gaining weight, and dieting again is sometimes referred to as yo-yo dieting.

    Research has linked yo-yo dieting to potential health problems, including increased appetite, greater weight gain over time, and increased body weight and fat .

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    The Dietitians Analysis Of The Boiled Egg Diet: Make It Better For You

    When it comes to any diet craze, chances are: If it sounds too easy or too good to be true, it probably is! One thing to remember is that any extreme fad diet can make you lose weight quickly. The real struggle is keeping the weight off.

    The Pros

    As mentioned earlier, eating eggs is a great way to get good quality protein for minimal calories. This is perfect for weight loss! In one study, those who ate a low-calorie diet and eggs for breakfast lost more weight than those who also followed a low-calorie diet, but ate bagels for breakfast.

    Also, clear cut guidelines like no junk food are helpful for people to get started on a weight loss eating plan.

    Since this diet tells you to limit junk food, alcohol, sugar-sweetened beverages and the like, you will probably drastically decrease your calorie intake when you stop eating those foods. Decreases in calorie intake help with weight loss.

    This part may be the most difficult for some, but keep in mind that this diet is a short-term thing. However, it may be just the kickstart you need to start eating better.

    Another pro to the boiled egg diet is that it promotes consumption of vegetables and fruit at every meal. Aside from these foods being lower in calories, fruits and vegetables provide fiber, water, vitamins and minerals. All of those components are part of a healthy diet.

    The Cons

    Highly Restrictive And Unbalanced

    The Boiled Egg Eating plan Enhanced: Slim down Faster And Safer ...

    One major drawback of the 14-day egg diet is that it lacks variety and is nutritionally unbalanced.

    Due to the extensive calorie restriction and a limited variety of foods, most people will not consume enough vitamins, minerals, and calories while following this eating plan.

    Additionally, this diet plan advocates eliminating many healthy foods, including whole grains, starchy veggies, and certain fruits.

    In fact, the hard-boiled egg plan has been accused of being a fad diet because it eliminates entire food groups.

    Anytime you remove whole food groups from the menu, you may be susceptible to vitamin and mineral deficiencies.

    For example, whole grains are an excellent source of magnesium, soluble fiber, and b-complex vitamins. At the same time, starchy vegetables and fruits are sources of antioxidants, potassium, magnesium, fiber, and vitamin C.

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    Peeling Back The Boiled Egg Diet

    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.

    How Can I Increase Or Decrease The Calorie Amounts In The Plan

    If you find thats youre too hungry after eating the food, or not hungry enough, then you will likely need to adjust the plan to fit your body and activity level. Make sure to use our keto calculator to find your recommended set of macros.

    Using those macros, you can adjust the plan as needed:

    • To increase fat: Add additional oil, cream, cheese, or cream cheese to your plan. You can add slightly more vegetables into the plan as well.
    • To increase protein: With any lean meat in the plan, adjust the amount used until your needed protein levels are reached. Try to only increase the use of lean meat as fattier meats will significantly increase the calories as well.
    • To decrease fat: Use less added oil, butter, cream, or cheese in a recipe until you get to your needed fat amount.
    • To decrease protein: Reduce the use of lean meat in the plan. As an example, if the recipe calls for 8 oz. of shrimp, use 6 oz. instead. Adjust as needed until you get to your protein requirements.

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    Side Effects Of The Egg Diet

    One of the most significant risks of doing this diet plan is suffering from constipation. Eggs have no fiber in them, which is needed for healthy digestion.

    Doctors recommend men under the age of 50 consume 38 grams of fiber per day, and women of the same age need around 25 grams. Following the egg diet generally restricts beans and whole grains, meaning dieters do not hit fiber goals.

    Another issue to be aware of when doing the egg diet is micronutrient deficiency. Due to the diet being very strict, there are certain vitamins and minerals that you may not be getting enough of while following the plan. It is recommended that you take a multivitamin while following the two-week egg diet plan.

    What Is The Boiled Egg Diet

    14-Day Keto Diet Meal Plan [with Shopping List]

    The boiled egg diet is a diet based on eating boiled eggs, usually around 2-4 eggs per day. There are several variations of the boiled egg diet out there. The typical form is similar to the Atkins low-carb program. It calls for eating two eggs and a piece of fruit for breakfast. For lunch, eat an egg and low-carb vegetables, and do the same for dinner.

    Generally, the boiled egg diet falls into the category of calorie-restrictive diet plans. By replacing other proteins with eggs, youre eliminating a lot of the calories and fat associated with proteins like beef and pork. In other words, this is a diet for people that like eggs a lot. If you dont, this diet may not be for you.

    Keep in mind that eating eggs isnt the only reason this diet can work. In many forms, the egg diet also cuts out most carbs and starches, and restricts snacking between meals. Making those changes can promote weight loss even if you dont eat eggs.

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