Egg diet for 7 days: rules, menus, recipes.

Boiled chicken egg the main product of the egg diet for weight loss.

The classic egg diet lasts 7 days. The essence of the technique lies in the fact that the main product of the diet is a chicken egg. It contains vitamin H, which is responsible for the control of lipid metabolism and stimulates the burning of fatty deposits. The body on an egg diet cannot produce glucose, taking from fat stores. Besides eggs, vegetables, fruits and meat are included in the diet. Therefore, during the period of the diet, the body does not experience a deficiency of micro and macro elements.

The essence of the diet

The diet aims to reduce the amount of food consumed. With such a food system, it is allowed to eat only a few chicken eggs and vegetables in small quantities per day. You can have dinner and breakfast with fruits.

The duration of the diet should not exceed 1 week. A person who loses weight should drink more than 2 liters of water a day. The use of green and herbal teas, coffee, compotes, decoctions is also allowed.

The consumption of salt and spices is not limited. If you get tired of eating eggs, you can replace them with lean meat, fish, cottage cheese.

The main prohibition of the diet is the consumption of products derived from flour and sugar.

The diet is a strict technique, but his diet is balanced, which contributes to the rapid shedding of extra pounds. Proteins and carbohydrates are consumed separately in the diet.

Diet rules

In order to lose weight quickly without harming the body, you must adhere to the basic rules:

  1. The diet includes 3 meals.
  2. Snacks are prohibited. To quench your hunger, you need to increase your fiber intake.
  3. Dishes are eaten in the order indicated on the menu. Leftovers from breakfast should not be eaten for dinner and vice versa.
  4. Hard-boiled eggs are recommended. To diversify the diet, you can sometimes cook them in a different way - boiled, "in a bag".
  5. Sugar and flour products are taboo.
  6. It is forbidden to use vegetable and animal fats to flavor fresh vegetable and fruit salads with butter and creamy syrups.
  7. The serving size should be normal. Most of it is vegetables and herbs.
  8. It is allowed to eat both raw and cooked vegetables, boiled.
  9. Egg white can be replaced with chicken, beef, seafood lean fish, up to 250 g per day.
  10. Before eating, be sure to eat a citrus fruit. This helps to reduce the volume of the stomach and accelerate the work of the muscles of the gastrointestinal tract.

During the period of the diet, a lot of time should be spent walking in the fresh air and training.

Shopping list

During the period of the diet, it is allowed to consume the following products:

  • fruits and berries (apricots, apples, pineapples, oranges, tangerines, grapefruits, kiwis, pears, grapefruit, peaches, watermelons, melons);
  • greens and vegetables (tomatoes, zucchini, carrots, broccoli, zucchini, onions, cucumbers, radishes, beans, peas, lettuce);
  • meat and poultry (rabbit, chicken, beef, turkey);
  • low-fat dairy products;
  • bran and bread;
  • water, infusions and decoctions.

Partially allowed:

  • fish and shellfish (mussels, shrimp, oysters, squid);
  • diet toast and crackers;
  • lemon juice;
  • ginger;
  • chicory and coffee-based drink without sugar.


  • meat and poultry (lamb, pork, goose);
  • high-fat dairy products;
  • sauces (mayonnaise, tomato sauce, soy sauce);
  • fatty broths;
  • various pasta and cereals;
  • potato;
  • fruits and berries (persimmons, bananas, cherries, mangoes, grapes, dates, figs, avocados);
  • fruit and vegetable juices;
  • bakery;
  • sugar and sweets (candies, chocolate, honey);
  • alcohol.

Slimming mechanism

A chicken egg is a high-calorie food that contains:

  • 100 g - 160 kcal;
  • 100 g of yolk - 352 kcal;
  • 100 g of protein - 44 kcal.

How does weight loss happen?

  1. The rest of the products that are allowed to be consumed with eggs are low in calories, since a minimum amount of fats and carbohydrates must be consumed.
  2. It takes enough time to digest protein, so the feeling of hunger does not arise for a long time.
  3. The normal functioning of the body is facilitated by the useful vitamins and microelements and macroelements found in eggs.
  4. The diet stimulates the liver to produce ketones, which suppress hunger.
  5. Unsaturated acids effectively fight fat deposits.
  6. Proteins require a lot of energy to digest food, so a lot of calories are wasted.

Advantages and disadvantages

The advantages and disadvantages of the diet are presented in the table:

Advantage disadvantages
  1. Rapid weight loss - the diet allows you to get rid of 5 kg of excess weight per course.
  2. Easy to load.
  3. No special efforts and large financial costs are required
  1. A small amount of carbohydrates is consumed throughout the diet.
  2. Due to the constant consumption of eggs, the level of cholesterol in the blood increases.
  3. It is not allowed to use the diet for pregnant women and people allergic to eggs.
  4. In rare cases, the condition of the hair, nails, and skin may worsen.

Contraindications, side effects.

The contraindications of the egg diet are:

  • renal insufficiency;
  • hypersensitivity to egg products;
  • increased cholesterol levels;
  • chronic liver disease;
  • problems with the heart and blood vessels;
  • pregnancy and lactation.

Before starting to follow an egg diet, you should consult with your doctor, because due to the lack of carbohydrates and excessive protein intake,side effects. They appear as:

  • allergic reactions;
  • high cholesterol levels;
  • exacerbation of kidney and liver diseases;
  • malfunction of the heart and blood vessels.

So that the negative consequences are minimal, if they appear, it is necessary to drink a lot of fluids a day. It is recommended to drink alkaline mineral water, which aims to neutralize the action of acids found in fruits. Quail eggs can sometimes be eaten instead of chicken eggs. It is advisable to use vitamins and dietary supplements, on the recommendation of a doctor.

Menu 7 days

Detailed diet menu for seven days:

Days Eating Dishes
Monday Breakfast
  • Baked omelette;
  • Mandarin;
  • 400 ml green tea
  • Protein omelette with vegetables and cheese;
  • 100 g of boiled chicken breast;
  • chicory drink
  • 200 g of boiled turkey fillet;
  • 200 ml of kefir
Tuesday Breakfast
  • Fried eggs with pepper;
  • 120 g of low-fat cottage cheese;
  • Orange
  • 2 eggs cooked in the oven;
  • 130 g of chicken breast;
  • 450 ml kefir
  • 200 g of cottage cheese without fat;
  • 300 ml of fermented baked milk
Wednesday Breakfast
  • Orange;
  • Boiled egg
  • 250 g of fish;
  • Orange
  • 120 g of baked chicken breast with vegetables;
  • 200 ml of kefir
Thursday Breakfast
  • Mandarin;
  • 2-egg omelette
  • 130 g of salad with cabbage and carrots;
  • 110 g of boiled beef
Dinner 100 g low-fat cottage cheese
Friday Breakfast
  • 140 g of carrot salad;
  • 2 chicken eggs
  • 110 g of boiled chicken;
  • water or herbal tea
  • 150 g of baked fish;
  • 300 ml compote
Saturday Breakfast
  • 5 quail eggs
  • 200 g of baked chicken breast;
  • 300 ml of herbal decoction
  • 250 g of cottage cheese;
  • 300 ml compote
Sunday Breakfast
  • 2-egg classic protein omelette;
  • Mandarin;
  • 400 ml green tea
Dinner 170 g of coleslaw
Dinner 300 ml milk

Get off the diet

You should come out of the egg diet gradually. In the first days of the launch, it is recommended to consume diet products:

  • citric fruits;
  • vegetables;
  • vegetables;
  • eggs;
  • cottage cheese.

Then, the usual foods should be introduced into the daily diet:

  • cereals;
  • meat;
  • vegetable and animal fats;
  • high-calorie fruits.

Types of techniques

There are 4 types of diet with eggs:

  • egg and grapefruit;
  • egg and orange;
  • Osama Hamdiy;
  • Maggie.
Option Auxiliary product Thinning period (days) Result (kg)
Classic Eggs (up to 3 pieces per day) 7 -5
Egg and grapefruit Grapefruit (up to 1 kg per day) 7 -5
Egg-orange Orange (up to 1 kg per day) 4 -2
Osama Hamdiy diet Vegetables, cottage cheese, fruits, water. thirty -thirty
Maggi Citric fruit thirty -7

Egg and grapefruit

Diet food consists of chicken eggs and grapefruit. Grapefruit contains antioxidants that help reduce blood cholesterol levels, and the vitamin C contained in the fruit aims to strengthen the immune system.

Chicken eggs are rich in valuable polyunsaturated, monounsaturated and saturated fatty acids, vitamins A, B6, B12, E, D, thiamine, biotin, riboflavin, and pantothenic acid. All these macro and microelements contribute to weight loss, strengthen immunity, cleanse the body of toxins and toxins. In addition, the eggs are slowly digested in the stomach, which allows you not to feel hungry for a long time.

Eggs and grapefruit perfectly interact with each other and accelerate metabolic processes. Coenzyme R, which is part of the yolk, helps restore muscle tone and has a positive effect on nails, hair and skin.


The menu consists of foods such as chicken eggs and oranges. The essence of the 4-day diet is to limit your carbohydrate and fat intake. Most of the egg-orange technique diet is fiber and protein.

One egg contains 14% of the daily protein requirement. This protein is absorbed by the body almost completely.

The composition of oranges contains many vitamins (especially C) and micro and macro elements necessary for the body. They are low in calories and, like chicken eggs, are easily absorbed by the body and can lower the level of bad cholesterol.

Osama Hamdiy diet

The diet with such a diet consists of a large amount of protein, while there are very few carbohydrates on the menu. The essence of this technique is that, under the influence of proteins and chemical reactions in the human body, subcutaneous fat is broken down and converted into energy. The volume of muscle mass also increases.

It is necessary to follow the diet for 4 weeks.


Maggi is a protein diet. The menu of this technique is quite diverse and consists mainly of foods that contain protein. Also includes boiled vegetables, cheese and curd products, citrus fruits. All these foods are rich in fiber and flavonoids, which burn fat, eliminate toxins and toxins.


With an egg diet, common and popular recipes for cooking are:

  • omelette in the oven;
  • fried eggs with pepper;
  • baked chicken breast with vegetables;
  • classic protein omelette;
  • protein omelette with vegetables and cheese.

Omelette in the oven

Baked egg omelette for breakfast on the egg diet


  • eggs - 9 pcs. ;
  • milk - 3. 5 tbsp.


  1. Beat the eggs and milk in a bowl until smooth.
  2. Pour the resulting dough into a round shape and bake in the oven at 180 degrees for 10 minutes.

Serve the plate for breakfast. Use greens to decorate.

Fried eggs with pepper

Fried eggs with pepper a hearty dish on the egg diet menu


  • chicken eggs - 3 pieces. ;
  • sweet pepper - 1 pc. ;
  • vegetables to taste.


  1. Wash the pepper, remove the seeds and the partitions, cut into rings 1. 5 cm thick.
  2. Heat a frying pan with a non-stick coating on the stove, put 3 pepper rings in it.
  3. Put 1 egg in each ring.
  4. Cover the pan with a lid and simmer for 5 minutes.
  5. Garnish with herbs before serving.

Baked chicken breast with vegetables

Baked chicken breast with vegetables for lunch on the egg diet.


  • chicken breasts - 2 pieces. ;
  • broccoli - 400 g;
  • zucchini - 1 pc. ;
  • bell peppers - 2 pcs. ;
  • Fresh herbs

Cooking steps:

  1. Wash the vegetables and cut them into rings. Divide the broccoli into inflorescences.
  2. Blanch the cabbage with boiling water so that it softens and does not lose color.
  3. Place the broccoli in a colander and wait for the excess water to drain off.
  4. Wash the chicken breasts under running water.
  5. Place all the ingredients for the dish in a cast iron or ceramic dish. Place the meat last so that it completely overlaps the vegetables. Chicken meat takes longer to cook than vegetables. In the event that the breasts do not completely overlap the vegetables, they must be glued.
  6. Cover the pan with parchment paper on top. This will give the meat juiciness and a dry, roasted crust.
  7. Bake the vegetables for 30 minutes at 180 degrees. In case the oven is equipped with additional functions, you can set the "Grill" or "Top heating" mode. When the steak is cooked, it will become soft and juicy.
  8. Use finely chopped greens for garnish.

Protein omelette

The classic protein omelette with herbs in the egg diet to lose weight


  • milk - 30 ml;
  • butter - 20 g;
  • proteins - 5 pieces;
  • salt, spices;
  • vegetables.

Cooking method:

  1. Beat the whites until a stable foam forms. Then evenly pour the milk in several portions, add salt and spices.
  2. Finely chop the dill and combine it with the tortilla batter. Stir well.
  3. Melt the butter in a pan and pour in the protein mixture.
  4. Fry the tortilla for six minutes, three on each side. It's best to cover the pan with a lid to make the squirrels fluffier. The omelette is ready when it is golden brown.
  5. You can serve the dish with sour cream or creamy sauce.

Protein omelette with vegetables and cheese

Protein omelette with cheese and vegetables a delicious breakfast option with an egg diet


  • chicken eggs - 4 pcs. ;
  • butter - 1 tsp;
  • milk - 30 ml;
  • flour - 1 tbsp. l. ;
  • cherry tomatoes - 5 pcs.
  • sweet pepper - 1 pc. ;
  • Lettuce leaves;
  • vegetables;
  • salt and ground pepper;
  • hard cheese - 50 g.


  1. Beat the whites with a mixer or fork. When the resulting dough increases in volume and thickens, add a small amount of milk, flour, salt and spices.
  2. Put the protein dough on a baking sheet, having previously covered it with parchment paper, and bake in the oven for 15 minutes at a temperature of 180 degrees.
  3. Wash the vegetables and remove the seeds from the peppers. Cut the cherry tomatoes into halves and the bell peppers into strips.
  4. Finely chop the herbs.
  5. When the tortilla is baked, take it out and put the vegetables inside. Make an omelette sandwich.
  6. Sprinkle the grated cheese over the surface of the tortilla and place in the oven for 5 minutes until the cheese is melted.
  7. Cut the prepared omelette into several pieces and serve with a garnish of herbs and lettuce.