28 Day Egg Diet Plan: Complete Guide, Meal Plan & Results (2026)

The 28 day egg diet is a 4-week, low-calorie meal plan built around boiled eggs, lean protein, vegetables and fruit.

This article explains the rules, gives the full day-by-day plan, and covers what results to expect.

Prefer it on paper? Get the free printable 28 day egg diet PDF, with one page per week, shopping lists and a progress tracker.

How the 28 day egg diet works

The plan gives you a fixed menu for every day. Most days start with eggs and citrus fruit, followed by lean protein, vegetables or fruit.

The basic rules are:

• Follow the plan for 28 days in a row.
• Stick to the listed foods. Where no amount is given, eat a normal portion.
• Cook without oil or butter. Grill, boil or steam instead.
• Drink plenty of water. Tea and coffee are fine, ideally without sugar or milk.
• If you get hungry between meals, snack on cucumber, lettuce or carrots.
• Weigh yourself on day 1 and again after 4 weeks.

Week 1

Breakfast every day: ½ orange or grapefruit and 2 boiled eggs.

Day	Lunch	Dinner
1	Any one fruit, any amount	Grilled lean meat
2	Grilled chicken, skin removed	2 eggs, salad, 1 slice toast, 1 orange
3	Fat-free cheese, 1 slice toast, tomato	Grilled lean meat, salad
4	Any one fruit, any amount	Grilled lean meat, salad
5	2 eggs, steamed vegetables	Grilled fish, shrimp or tuna in water
6	Any one fruit, any amount	Grilled lean meat, salad
7	Chicken, steamed vegetables, 1 orange	Steamed vegetables

Week 2

Breakfast every day: ½ orange or grapefruit and 2 boiled eggs.

Day	Lunch	Dinner
8	2 eggs, salad	2 eggs, 1 orange
9	Grilled lean meat, salad	2 eggs, 1 orange
10	Grilled lean meat, cucumber	2 eggs, steamed vegetables
11	2 eggs, fat-free cheese, vegetables	2 eggs, steamed vegetables
12	Grilled fish or shrimp	2 eggs
13	Grilled lean meat, tomato, 1 orange	Mixed fresh fruit
14	Chicken, tomato, 1 orange	Same as lunch

Week 3

Breakfast every day: ½ orange or grapefruit and 2 boiled eggs.

This week, lunch and dinner are the same each day.

Day	Lunch and dinner
15	Any fruit, any amount (no grapes, mango, dates, bananas or figs)
16	Steamed vegetables and green salad
17	Fruit, steamed vegetables and salad
18	Grilled fish or shrimp with lettuce
19	Fruit, steamed vegetables and salad
20	One kind of fruit only: apple, pear, plum, apricot or guava
21	Same fruit as day 20

Week 4

Each day lists all the food you can eat that day. Eat it at any time and in any combination.

Day	Food for the whole day
22	4 pieces lean meat or ¼ chicken, 3 tomatoes, 4 cucumbers, 1 can tuna in water, 1 slice toast, 1 orange
23	About 200 g (7 oz) grilled meat, 3 tomatoes, 4 cucumbers, 1 slice toast, 1 apple or pear, 1 orange
24	1 tbsp fat-free cheese, 1 can tuna in water, 2 tomatoes, 2 cucumbers, 1 slice toast, 1 orange
25	½ chicken without skin, 3 tomatoes, 4 cucumbers, 1 slice toast, 1 orange
26	2 boiled eggs, 1 head lettuce, 3 tomatoes, 1 orange
27	2 chicken breasts, 1 tsp fat-free cheese, 2 tomatoes, 2 cucumbers, 1 slice toast, 1 orange
28	1 tbsp fat-free cheese, 1 can tuna in water, 2 tomatoes, 2 cucumbers, 1 slice toast, 1 orange

Grapefruit can interact with some medicines, including certain statins and blood pressure drugs. If you take medication, ask your pharmacist first (1).

What results can you expect?

Results depend on your starting weight, age, activity level and how closely you follow the plan.

Most people lose weight quickly in the first week, but much of that is water. After that, a healthy rate of loss is 1 to 2 pounds (0.5 to 1 kg) per week (2).

Here are some results readers shared on our Facebook page. Individual results vary.

Who should avoid it?

This plan is very low in calories. Do not follow it if you:

• are pregnant or breastfeeding
• have an egg allergy
• have a history of eating disorders
• have diabetes, heart disease, kidney disease or high cholesterol, unless your doctor approves

If you feel dizzy, weak or unwell at any point, eat a normal meal with protein and stop the plan. Read more about egg diet side effects.

Tips for success

• Boil 6 to 8 eggs at the start of each week and keep them in the fridge.
• Shop one week at a time.
• Walk or jog for 30 minutes most days (3).
• After day 28, add foods back slowly over 1 to 2 weeks so the weight does not return.

The bottom line

The 28 day egg diet is a strict, structured plan based on eggs, lean protein, vegetables and fruit. It can help you lose weight in the short term, but it is not meant to be followed long term.

For the complete guide, read how to lose 37 pounds in 28 days.

References

1. FDA. Grapefruit Juice and Some Drugs Don't Mix
2. CDC. Steps for Losing Weight
3. CDC. Adult Activity: An Overview