Egg diet for 7 days: rules, menus, recipes

Boiled chicken eggs - the main product of the egg diet for weight loss

The classic egg diet lasts for 7 days. The essence of this technique lies in the fact that the main product in the diet is chicken eggs. It contains vitamin H, which is responsible for regulating lipid metabolism and stimulating the burning of fat deposits. The body with an egg diet cannot produce glucose, it takes it from fat stores. In addition to eggs, vegetables, fruits and meat are included in the diet. Therefore, during the diet period, the body does not suffer from a lack of micro and macro elements.

The essence of the diet

This diet aims to reduce the amount of food eaten. With such a food system, one can only eat a few chicken eggs and vegetables in small amounts each day. You can have dinner and breakfast with fruit.

The duration of the diet should not exceed 1 week. People who are losing weight should drink more than 2 liters of water a day. It is also allowed to use green tea, herbs, coffee, compotes, decoctions.

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

The main prohibitions of the diet are the intake of sugar and flour products.

The diet is a strict technique, but the diet is balanced, which contributes to the rapid removal of extra pounds. Protein and carbohydrates are eaten separately in the diet.

Diet rules

To lose weight quickly without harming the body, you must follow the basic rules:

  1. The diet includes 3 meals.
  2. Snacks are prohibited. To get rid of hunger, you need to increase your fiber intake.
  3. Dishes are eaten in the order shown on the menu. Leftovers from breakfast should not be eaten for dinner and vice versa.
  4. Boiled eggs are recommended. To diversify the diet, sometimes you can cook it in different ways - soft boiled, "in a bag".
  5. Sugar and flour products are taboo.
  6. It is forbidden to use vegetable and animal fats, to season salads from fresh vegetables and fruits with butter and creamy syrup.
  7. Serving sizes should be as usual. The main parts are vegetables and herbs.
  8. It is permissible to eat both raw and boiled, stewed vegetables.
  9. Egg whites can be replaced with chicken, beef, lean fish seafood - up to 250 g per day.
  10. Before eating, be sure to eat citrus fruits. This helps reduce the volume of the stomach and speeds up the work of the muscles of the gastrointestinal tract.

During the diet period, a lot of time needs to be devoted to walking in the fresh air and exercising.

Retail list

During the diet period, the following products are allowed to be consumed:

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

Some are allowed:

  • fish and seafood (shellfish, shrimp, oysters, squid);
  • toast and cracker diet;
  • lemon juice;
  • halia;
  • drinks made from chicory and sugar -free coffee.


  • meat and poultry (lamb, pork, goose);
  • dairy products with high fat content;
  • sauce (mayonnaise, ketchup, soy sauce);
  • fat soup;
  • pasta and various cereals;
  • potatoes;
  • fruits and berries (persimmons, bananas, cherries, mangoes, grapes, dates, figs, avocados);
  • fruit and vegetable juices;
  • bakery;
  • sugar and sweets (candy, chocolate, honey);
  • alcohol.

Slimming mechanism

Chicken eggs are high calorie foods that contain:

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

How weight loss happens:

  1. The rest of the products allowed to be eaten with eggs are low in calories, as there should be a minimum amount of fat and carbohydrates consumed.
  2. It takes enough time to digest protein, so that hunger does not arise for a long time.
  3. The normal functioning of the body is facilitated by vitamins and useful micro and macro elements found in eggs.
  4. Diet stimulates the liver to produce ketones, which suppress hunger.
  5. Unsaturated acids are effective against fat storage.
  6. Protein requires 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 shown in the table:

Advantage ugliness
  1. Rapid weight loss - diet allows you to get rid of 5 kg of excess weight per course.
  2. Portability.
  3. No special effort and large financial costs are required
  1. A small amount of carbohydrates are consumed throughout the diet.
  2. Due to the continuous intake of eggs, the level of cholesterol in the blood increases.
  3. Not allowed to use the diet for pregnant women and people who are allergic to eggs.
  4. In rare cases, the condition of the hair, nails and skin may worsen

Contraindications, side effects

Contraindications to the egg diet are:

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

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

  • allergic reactions;
  • high cholesterol levels;
  • exacerbation of kidney and liver disease;
  • damage to the heart and blood vessels.

In order for the negative consequences to be minimal, if they arise, it is necessary to drink plenty of fluids every day. It is best to drink alkaline mineral water, which aims to neutralize the action of acids found on fruits. Sometimes quail eggs can be eaten instead of chicken eggs. It is best to use vitamins and supplements - on the recommendation of a doctor.

7 day menu

Detailed seven -day diet menu:

Everyday Eat Dishes
Monday Breakfast
  • Omelettes are cooked in the oven;
  • mandarin;
  • 400 ml of 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 in pepper;
  • 120 g of low -fat cottage cheese;
  • Orange
  • 2 eggs baked in the oven;
  • 130 g chicken breast;
  • 450 ml of kefir
  • 200 g of lean cottage cheese;
  • 300 ml of baked milk
Wednesday Breakfast
  • Orange;
  • Boiled eggs
  • 250 g of fish;
  • Orange
  • 120 g of roasted chicken breast with vegetables;
  • 200 ml of kefir
Thursday Breakfast
  • Mandarin;
  • 2 omelets
  • 130 g of salad with cabbage and carrots;
  • 110 g of boiled beef
Dinner 100 g of low -fat cottage cheese
Friday Breakfast
  • 140 g carrot salad;
  • 2 chicken eggs
  • 110 g boiled chicken;
  • water or herbal tea
  • 150 g grilled fish;
  • Compote 300 ml
Saturday Breakfast
  • 5 quail eggs
  • 200 g grilled chicken breast;
  • 300 ml of herbal decoction
  • 250 g of cottage cheese;
  • Compote 300 ml
Sunday Breakfast
  • Classic protein omelette from 2 eggs;
  • mandarin;
  • 400 ml of green tea
Dinner 170 g cabbage salad
Dinner 300 ml of milk

Get out of the diet

You need to get out of the egg diet gradually. In the first days of discharge, it is recommended to take food products:

  • citrus fruits;
  • vegetables;
  • green;
  • eggs;
  • cottage cheese.

Then, regular foods must be included in the daily diet:

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

Type of technique

There are 4 types of egg diet:

  • eggs and grapefruit;
  • eggs and oranges;
  • Osama Hamdiy;
  • Maggie.
Optional Additional products Slimming period (days) Result (kg)
Classic Eggs (up to 3 eggs. Per day) 7 -5
Eggs and grapefruit Grapefruit (up to 1 kg per day) 7 -5
Egg-orange Oranges (up to 1 kg per day) 4 -2
Diet Osama Hamdiy Vegetables, cottage cheese, fruits, water thirty -thirty
Maggi Citrus fruits thirty -7

Eggs and grapefruit

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

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

Eggs and grapefruit interact perfectly with each other and speed up metabolic processes. Coenzyme R, which is part of egg 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 the intake of carbohydrates and fats. A large part of the egg-orange technique diet is fiber and protein.

An 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 levels of bad cholesterol.

Diet Osama Hamdiy

A diet with a diet like this consists of a large amount of protein, while there are few carbohydrates in 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.

You need to adhere to a diet for 4 weeks.


Maggi is a protein food. The menu of this technique is quite varied and consists of foods that contain protein. It also includes boiled vegetables, cheese and curd products, citrus fruits. All of these foods are high in fiber and flavonoids, which burn fat, remove toxins and poisons.


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

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

Omelette in the oven

Oven -cooked egg omelette for breakfast in the egg food diet


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


  1. Beat eggs and milk in a container until well combined.
  2. Pour the resulting mass into a round shape and bake in the oven at 180 degrees for 10 minutes.

Serve the dish for breakfast. Use vegetables for garnish.

Fried eggs in pepper

Fried eggs in turkey - a delicious dish on the egg diet menu


  • chicken eggs - 3 seeds. ;
  • sweet pepper - 1 pc. ;
  • green to taste.


  1. Wash bell peppers, lift seeds and partitions, cut into rings 1. 5 cm thick.
  2. Heat a frying pan with a non -stick layer on the stove, insert 3 pepper rings in it.
  3. Insert 1 egg into each ring.
  4. Cover the pan with a lid and cook over low heat for 5 minutes.
  5. Garnish with herbal ingredients before serving.

Grilled chicken breast with vegetables

Roasted chicken breasts with vegetables for lunch in an egg diet


  • chicken breast - 2 seeds. ;
  • broccoli - 400 g;
  • zucchini - 1 pc. ;
  • paprika - 2 seeds. ;
  • fresh herbs.

Cooking steps:

  1. Wash the vegetables and cut into rings. Divide the broccoli into inflorescences.
  2. Boil the cabbage with boiling water until it becomes soft and does not lose color.
  3. Place the broccoli in a strainer and wait until the excess water drains out.
  4. Wash chicken breasts under running water.
  5. Place all the ingredients of the plate into a cast iron or ceramic plate. Layer the meat until it holds the vegetables completely. Chicken takes longer to cook than vegetables. If the breasts do not overlap the vegetables completely, they must be beaten.
  6. Cover the tin with a baking sheet on top. This will give the meat juiciness and a dry roasted crust.
  7. Bake the vegetables for 30 minutes at 180 degrees. If the oven is equipped with additional functions, you can set the mode "Bake" or "Top heating". When the fillet is cooked, it will be tender and juicy.
  8. Use finely chopped vegetables for garnish.

Protein omelet

Classic protein omelette with ingredients in the egg diet for weight loss


  • milk - 30 ml;
  • butter - 20 g;
  • protein - 5 seeds. ;
  • salt, spices;
  • green.

Cooking method:

  1. Beat the whites until a stable foam is formed. Then pour the milk evenly in several portions, add salt and spices.
  2. Finely chop the dill and mix with the omelet batter. Stir well.
  3. Melt the butter in a pan and pour in the protein mixture.
  4. Fry the omelet for six minutes, three on each side. It is best to cover the pan with a lid so that the squirrels are more fluffy. The omelette is ready when browned.
  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 for an egg diet


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


  1. Beat the whites using a mixer or fork. When the resulting mass increases in volume and becomes thick, add a little milk, flour, salt and spices into it.
  2. Place the protein batter on a baking sheet, previously covered with parchment paper, and bake in the oven for 15 minutes at 180 degrees.
  3. Wash the vegetables and remove the seeds from the peppers. Cut the cherry tomatoes into two parts and the peppers into slices.
  4. Finely chop the herbs.
  5. When the omelet is baked, remove, and put the vegetables in it. Make an omelet sandwich.
  6. Sprinkle the grated cheese over the surface of the omelet and place in the oven for 5 minutes until the cheese is melted.
  7. Cut the pre -arranged omelet into several pieces and serve with herbs and garnish lettuce.