Free Sample Egg Diet Menu

The Egg Diet is a high protein, low carbohydrate diet that is similar to diets like Atkins and South Beach. What sets the Egg Diet aside from these diets is its focus on eggs. When on the appropriately named Egg Diet, the main source of protein comes from eggs, yet other lean proteins are allowed in moderation. When on the Egg Diet, eggs are allowed in unlimited quantities and dieters are advised to eat three meals a day. There are several different versions of the Egg Diet and no one official diet plan.

Below are 3 daily meal plans for individuals on the Egg Diet:

Meal Plan #1

On the first day, enjoy a breakfast of 2 to 4 fried eggs. Consume the eggs with three strips of turkey bacon and ½ a grapefruit.

For lunch, enjoy 2 cups of leafy green vegetables topped with 4 oz of boneless, skinless roasted chicken.

For dinner, make yourself a filling egg omelet. Whisk two eggs together in a small bowl. Add ½ tbsp milk, salt and pepper. Pour eggs into a small skillet that has been sprayed with nonstick spray. Heat over medium heat for 2 minutes. Once eggs have begun to set, add 1 cup of spinach and ½ cup of diced tomatoes to one side of the omelet. Cook for another 2 minutes and then fold the omelet in half over the vegetable side. Cook for another minute or until set.

Meal Plan #2

For breakfast, scramble three eggs together. You can top these eggs with ½ cup of low carbohydrate vegetables and 2 oz of ham. Enjoy your eggs and ham with ½ a grapefruit.

For lunch, enjoy 2 hard-boiled eggs sliced over 2 cups of leafy green lettuce. Enjoy with ½ a grapefruit.

For dinner, you can have 4 to 6 oz of lean steak, which can be grilled or broiled. Enjoy the steak with 2 cups of mixed salad topped with balsamic vinegar.

Meal Plan #3

On the third day, poach two eggs for breakfast. To poach an egg, simply bring 4 cups of water to boil in a medium pot. Gently break the egg into a small bowl ensuring that the yolk remains intact. Add 1 tsp of vinegar to the pot of water and reduce heat to bring the water to a simmer. Gently slide the egg into the pot and cover. After three minutes, gently remove eggs with a slotted spoon. Top eggs with 1 cup of steamed spinach.

For lunch, whisk together two whole eggs with two egg whites. Cook eggs on a skillet over medium heat until scrambled and desired consistency has been reached. Enjoy the eggs with ½ grapefruit and a small mixed salad.

For dinner, enjoy 6 to 10 oz of low fat cottage cheese topped with ½ grapefruit. On the side, enjoy two hard boiled eggs and a cup of tea.

Remember, you are allowed to eat eggs as snacks while on the Egg Diet. While the Egg Diet is extremely restrictive, several dieters, in particular many celebrities, have experienced weight loss. Due to the limited food plan, the Egg Diet may difficult for some individuals to maintain long-term.


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