Stories News 14-Day Boiled Egg Diet | Chart Plan | Food Item List

14-Day Boiled Egg Diet | Chart Plan | Food Item List

By Rajat Chauhan

Updated Dec 29, 2023

What is the 14-Day Boiled Egg Diet?

Definition: A low-calorie, low-carb diet focusing on eggs, lean proteins, and specific fruits and vegetables.

Objective: Aim to achieve rapid weight loss, potentially up to 25 pounds in 14 days.

Components Included In 14-Day Boiled Egg Diet

Primary Foods:

Eggs (hard-boiled)
Lean proteins (meat, poultry, fish)
Non-starchy vegetables (e.g., bell peppers, broccoli, leafy greens)
Low-carb fruits (berries, grapefruit)

Components Excluded In 14-Day Boiled Egg Diet

Foods to Avoid:

Grains (pasta, bread)
High-fat dairy products
Starchy vegetables (potatoes, corn)
High-carb fruits (bananas, mangoes)
Processed and sweetened foods

14-Day Boiled Egg Diet Plan Chart

Week 1

Day	Breakfast	Lunch	Dinner
1	2 boiled eggs, 1 grapefruit	Chicken salad, 1 cup Greek yogurt	Vegetable salad, 1 orange
2	2 boiled eggs, 1 orange	Grilled salmon, mixed greens	2 boiled eggs, steamed veggies
3	2 boiled eggs, 1 apple	Tuna salad	Grilled chicken, asparagus
4	2 boiled eggs, 1/2 grapefruit	Steamed chicken, kale salad	2 boiled eggs, broccoli
5	2 boiled eggs, mixed berries	Grilled fish, spinach salad	2 boiled eggs, mixed vegetables
6	2 boiled eggs, 1 orange	Turkey breast, cucumber salad	2 boiled eggs, grilled zucchini
7	2 boiled eggs, 1 grapefruit	Chicken stir-fry with vegetables	Beef steak, green beans

Week 2

Day	Breakfast	Lunch	Dinner
8	2 boiled eggs, 1 apple	Grilled chicken, avocado salad	2 boiled eggs, steamed brussels sprouts
9	2 boiled eggs, mixed berries	Salmon, roasted bell peppers	2 boiled eggs, cauliflower rice
10	2 boiled eggs, 1 orange	Tuna wrap with lettuce	Grilled shrimp, mixed greens
11	2 boiled eggs, 1/2 grapefruit	Turkey salad	2 boiled eggs, roasted asparagus
12	2 boiled eggs, 1 apple	Chicken Caesar salad	2 boiled eggs, sautéed spinach
13	2 boiled eggs, 1 orange	Grilled fish, coleslaw	2 boiled eggs, steamed broccoli
14	2 boiled eggs, mixed berries	Steak, arugula salad	2 boiled eggs, grilled eggplant

Tables & Stats for Enhanced Understanding

Nutritional Breakdown of Key Foods in the Diet

Food Item	Calories	Protein	Carbs	Fats
Boiled Egg	68 kcal	6 g	0.6 g	4.8 g
Chicken (100g)	165 kcal	31 g	0 g	3.6 g
Broccoli (100g)	34 kcal	2.8 g	6.6 g	0.4 g
Grapefruit (half)	52 kcal	1 g	13 g	0.2 g

Diet Tips

Stay Hydrated: Drink plenty of water throughout the day.
Portion Control: Ensure moderate portion sizes to maintain a low-calorie intake.
Variety: Feel free to swap similar foods (like different types of lean proteins or vegetables) based on availability and preference.
No Snacking: Stick to three meals a day without snacking in between to maximize the diet's effectiveness.
Post-Diet Transition: Gradually reintroduce other healthy foods after completing the 14 days to maintain weight loss.

Health Benefits and Considerations

Nutrients: Eggs provide high-quality protein, vitamins A, B2, B12, D, calcium, and zinc.

Health Benefits:

Weight management
Eye and brain health
Potential heart health benefits

Risks and Considerations:

This may lead to nutrient deficiencies due to restricted variety.
Possible short-term weight loss with potential weight gain post-diet.
Consultation with a healthcare professional is recommended.

FAQs

Is the diet safe for everyone?

Generally safe but consultation with a doctor is advised.

Can I create my meal plan within this diet?

Yes, using the specified food categories.

How much weight can I lose?

Up to 25 pounds, varying by individual factors.

The 14-Day Boiled Egg Diet offers a structured approach to rapid weight loss through a specific, limited food list. While it provides essential nutrients and is simple to follow, it's important to consider its potential for temporary results and consult a healthcare professional for personalized advice.