The vegetarian boiled egg diet is a 2-week, high-protein plan that uses eggs, dairy and tofu instead of meat and fish.
This article covers how it works, a simple meal plan, and who should avoid it.
What is the vegetarian boiled egg diet?
It is a short, low-calorie version of the boiled egg diet for people who eat eggs and dairy but no meat or fish (lacto-ovo vegetarians).
The basic rules are:
- Eat 2 boiled eggs and ½ grapefruit or an orange every morning.
- Build lunch and dinner around eggs, tofu, tempeh, cottage cheese or Greek yogurt, plus vegetables.
- Cook without oil. Grill, boil or steam instead.
- Avoid sugar, refined carbs, processed food and alcohol.
The plan is not suitable for vegans.
Does it work?
The diet can lead to short-term weight loss, mainly because it is low in calories, about 1,000 to 1,400 per day.
Eggs may also help you feel full. In one study, women with overweight who ate eggs for breakfast ate fewer calories over the next 36 hours than women who ate a bagel breakfast with the same calories (1).
Expect a quick drop in the first week, much of it water. After that, a healthy rate is 1 to 2 pounds (0.5 to 1 kg) per week (2).
2-week meal plan
Breakfast every day: 2 boiled eggs and ½ grapefruit or 1 orange.
Week 1
| Day | Lunch | Dinner |
|---|---|---|
| 1 | Fresh fruit | Grilled tofu, salad |
| 2 | Grilled tofu, tomatoes | 1 egg, salad, whole grain toast |
| 3 | Cottage cheese, tomatoes, toast | Grilled tempeh |
| 4 | Fresh fruit | Grilled tempeh, leafy salad |
| 5 | 2 eggs, steamed spinach | Grilled tofu, salad, 1 orange |
| 6 | Fresh fruit | Grilled tofu, leafy salad |
| 7 | Tofu, boiled vegetables | Steamed vegetables, 1 egg |
Week 2
| Day | Lunch | Dinner |
|---|---|---|
| 8 | 2 eggs, broccoli, 1 orange | Grilled tofu, zucchini, greens |
| 9 | Greek yogurt, berries, 1 egg | Tempeh with peppers and mushrooms |
| 10 | Fresh fruit | Grilled tofu, asparagus, salad |
| 11 | 2 eggs, spinach, tomatoes | Cottage cheese, cucumber, rye bread |
| 12 | Grilled tofu, leafy greens | Grilled tempeh, roasted peppers |
| 13 | Fresh fruit | 2 eggs, salad, whole grain toast |
| 14 | Greek yogurt, berries, 1 egg | Tofu, steamed vegetables, 1 orange |
Grapefruit can interact with some medicines, including certain statins and blood pressure drugs. If you take medication, check with your pharmacist first (3).
Foods to eat and avoid
Eat:
- Protein: eggs, tofu, tempeh, cottage cheese, Greek yogurt
- Vegetables: spinach, broccoli, zucchini, asparagus, tomatoes, cucumber, peppers
- Fruit: grapefruit, oranges, apples, berries, pears
- Drinks: water, black coffee, herbal tea
Avoid: sugar, white bread, pasta, rice, potatoes, fruit juice, alcohol, cooking oil and processed snacks.
Nutrients to watch
- Vitamin B12. One large egg gives about 20% of your daily needs (4, 5). Many vegetarians still need a supplement (5).
- Iron. Iron from eggs and plants is absorbed less well than iron from meat. Eating vitamin C foods, like oranges, in the same meal helps (6).
Who should avoid it?
Do not follow this plan if you:
- are pregnant or breastfeeding
- have an egg allergy
- have a history of eating disorders
- have heart disease, high cholesterol or diabetes, unless your doctor approves
Do not stay on it for more than 4 weeks. See our guide to egg diet side effects.
Tips for success
- Boil 6 to 8 eggs at the start of the week.
- Do not skip breakfast.
- Walk 30 minutes a day (7).
- Weigh yourself once a week, not daily.
- After the plan, add foods back slowly. Our calorie deficit guide explains how.
The bottom line
The vegetarian boiled egg diet is a simple 2-week plan based on eggs, dairy, tofu, vegetables and fruit. It can help you start losing weight, but it is not a long-term diet.
Keeping a high-protein breakfast afterward is an easy habit to maintain your results. For the full plan, see our complete egg diet guide.
References
- Vander Wal JS, et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005. PubMed
- CDC. Steps for Losing Weight
- FDA. Grapefruit Juice and Some Drugs Don't Mix
- USDA. FoodData Central: Egg, whole, hard-boiled
- NIH. Vitamin B12 Fact Sheet
- NIH. Iron Fact Sheet
- CDC. Adult Activity: An Overview
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