Most egg diet plans online are a wall of text. That is fine for reading once, and useless when you are standing in the kitchen on day 12 trying to remember whether it is a fruit day.
So here is the whole 28 day plan as a printable PDF: one page per week, tick boxes for each day, four weekly shopping lists with the number of eggs you actually need to buy, and a progress tracker. Print it, put it on the fridge, stop guessing.
Download the printable plan
8 pages. Free, no email required, nothing to sign up for. Prints cleanly in black and white.
What is inside
| Page | What it covers |
|---|---|
| 1 | Cover |
| 2 | The rules that apply to all 28 days, what to realistically expect, and who should not do this plan |
| 3 to 6 | One page per week. Lunch and dinner for every day, with a tick box |
| 7 | Four shopping lists, one per week, including how many eggs to buy |
| 8 | Weekly weight tracker and a 28 day tick-off grid |
How to print it
- Print only the week you are on. Pages 3, 4, 5 and 6 are one week each.
- Black and white is fine. It was designed to stay readable without colour and without using much ink.
- Page 7 goes in your pocket, not on the fridge. That is the shopping list.
How many eggs do you need?
Nobody else seems to answer this, and it is the first practical question. Assuming two eggs at breakfast:
| Week | Eggs | Why |
|---|---|---|
| Week 1 | about 18 | Breakfast daily, plus days 2 and 5 |
| Week 2 | about 28 | The heaviest egg week. Eggs appear at most meals |
| Week 3 | about 14 | Breakfast only. This week is fruit and vegetables |
| Week 4 | about 16 | Breakfast daily, plus day 26 |
| Total | about 76 | Drop roughly 28 if you eat one egg at breakfast |
Boil a week's worth at once and keep them unpeeled in the fridge. They keep for about a week that way, and it removes most of the reasons people quit in week 2.
The 28 day plan, week by week
Breakfast, every day for the first three weeks: half an orange or grapefruit plus one or two boiled eggs. Week 4 works differently, see below.
Week 1: days 1 to 7
| Day | Lunch | Dinner |
|---|---|---|
| Day 1 | One fruit, freely: orange, strawberry, pear, apple, plum, cantaloupe or watermelon | Grilled lean meat only, fat removed |
| Day 2 | Grilled or boiled chicken, skin removed | 2 boiled eggs, green salad, 1 slice of toast or pita, 1 orange or grapefruit |
| Day 3 | 1 tbsp fat-free cream cheese + 1 slice of toast with tomato | Grilled lean meat + green salad |
| Day 4 | One fruit, freely, from the day 1 list | Grilled lean meat + green salad |
| Day 5 | 2 boiled eggs + steamed vegetables | Grilled fish, shrimp, or 1 can of tuna in water |
| Day 6 | One fruit, freely, from the day 1 list | Grilled lean meat + green salad |
| Day 7 | Grilled or boiled chicken + steamed vegetables + 1 orange or grapefruit | Steamed vegetables only |
Week 2: days 8 to 14
| Day | Lunch | Dinner |
|---|---|---|
| Day 8 | 2 boiled eggs + 1 orange or grapefruit | 2 boiled eggs + 1 orange or grapefruit |
| Day 9 | Grilled lean meat + green salad | 2 boiled eggs + 1 orange or grapefruit |
| Day 10 | Grilled lean meat + cucumber, any quantity | 2 boiled eggs + 1 orange or grapefruit |
| Day 11 | 2 boiled eggs + 1 tbsp fat-free cream cheese + steamed vegetables | 2 boiled eggs + steamed vegetables |
| Day 12 | Grilled or boiled fish or shrimp | 2 boiled eggs |
| Day 13 | Grilled lean meat + tomato + 1 orange or grapefruit | Mixed fresh fruit |
| Day 14 | Grilled or boiled chicken + tomato + 1 orange or grapefruit | Same as lunch |
Week 3: days 15 to 21
Lunch and dinner are the same each day this week, and quantities are open.
| Day | Lunch and dinner |
|---|---|
| Day 15 | Any fruit, any quantity. Not grapes, mango, dates, bananas or figs |
| Day 16 | Any boiled or steamed vegetables plus green salad, any quantity |
| Day 17 | Any fruit + steamed vegetables + green salad, any quantity |
| Day 18 | Grilled or boiled fish or shrimp, any quantity, with lettuce |
| Day 19 | Any fruit + steamed vegetables + green salad, any quantity |
| Day 20 | One kind of fruit only: apple, pear, plum, apricot or guava |
| Day 21 | Same single fruit as day 20 |
Days 20 and 21 are the most restrictive in the whole plan and contain almost no protein. If you feel weak, dizzy or unwell on either day, eat something with protein in it. The plan does not outrank your body.
Week 4: days 22 to 28
This week works differently. Each day gives you a fixed set of items and you eat them in any combination, at any time. Quantities are fixed, timing is yours.
| Day | Allowance for the whole day |
|---|---|
| Day 22 | 4 pieces of grilled or boiled lean meat, or a quarter chicken with no skin. 3 tomatoes + 4 cucumbers. 1 can of tuna in water. 1 slice of toast or a quarter pita. 1 orange or grapefruit |
| Day 23 | 2 pieces of grilled meat, about 200 g (7 oz). 3 tomatoes + 4 cucumbers. 1 slice of toast or a quarter pita. 1 fruit. 1 orange or grapefruit |
| Day 24 | 1 tbsp fat-free cream cheese. 1 can of tuna in water. 2 tomatoes + 2 cucumbers. 1 slice of toast or a quarter pita. 1 orange or grapefruit |
| Day 25 | Half a chicken, no skin. 3 tomatoes + 4 cucumbers. 1 slice of toast or a quarter pita. 1 orange or grapefruit |
| Day 26 | 2 boiled eggs. 1 head of lettuce + 3 tomatoes. 1 orange or grapefruit |
| Day 27 | 2 chicken breasts, no skin. 1 tsp fat-free cream cheese. 2 tomatoes + 2 cucumbers. 1 slice of toast or a quarter pita. 1 orange or grapefruit |
| Day 28 | 1 tbsp fat-free cream cheese. 1 can of tuna in water. 2 tomatoes + 2 cucumbers. 1 slice of toast or a quarter pita. 1 orange or grapefruit |
The shopping lists
Week 1
- Eggs, 1.5 dozen
- Oranges and grapefruit
- Mixed fruit: strawberry, pear, apple, plum, melon
- Lean beef or veal, fat removed
- Chicken, skinless
- Fish, shrimp, or tuna in water
- Fat-free cream cheese
- Toast or pita bread
- Lettuce, tomato, green pepper, carrot, cucumber
- Courgette, squash, spinach, green beans, peas
Week 2
- Eggs, 2.5 dozen
- Oranges and grapefruit, larger quantity
- Lean beef or veal
- Chicken, skinless
- Fish or shrimp
- Cucumbers, larger quantity, and tomatoes
- Fat-free cream cheese
- Steaming vegetables
- Mixed fruit
Week 3
- Eggs, 1 dozen
- Oranges and grapefruit
- Mixed fruit, no grapes, mango, dates, bananas or figs
- One single fruit for days 20 and 21
- Fish or shrimp
- Lettuce, several heads
- Mixed vegetables for steaming
- Salad vegetables
Week 4
- Eggs, 1.5 dozen
- Lean meat
- Chicken, skinless, 1 whole plus 2 breasts
- Tuna in water, 3 cans
- Fat-free cream cheese
- Tomatoes, about 15, and cucumbers, about 18
- Lettuce, 1 head
- Toast or pita bread
- Oranges and grapefruit
Rules that apply to all 28 days
- No frying. Grill, boil, steam or bake only.
- No sugar, no processed food, no starchy vegetables.
- No mutton or lamb. Remove all chicken skin before cooking.
- At least 8 glasses of water a day. Plain tea and coffee without sugar are fine.
- Where no quantity is given, eat until satisfied, not until full.
- Do not swap days around.
What to realistically expect
Most of the first week's drop on the scale is water, not fat. A realistic rate of fat loss is roughly 0.5 to 1 kg, or 1 to 2 lb, per week. Anyone promising much more than that is selling something.
The plan runs 28 days and then stops. It is not designed to be repeated back to back, and what you do on day 29 decides whether the weight stays off. There is more on the mechanism, the research and the side effects in the full 28 day egg diet guide, and the nutrition numbers are in how many calories are in a boiled egg.
Questions people ask
Is the printable really free?
Yes. No email, no signup, no account. Download it and print it. If you find it useful, sharing it is the only thing I would ask.
Can I print it in black and white?
Yes. It was designed for that. No page depends on colour to be readable, and it does not flood the page with ink.
Which size should I download, A4 or Letter?
A4 for Europe, Africa, Asia and most of the world. US Letter for the United States and Canada. The content is identical.
How many eggs do I need in total?
About 76 across the four weeks if you eat two at breakfast, or about 48 if you eat one. Week 2 is the heaviest at roughly 28.
Is this the same as the 14 day boiled egg diet?
No. The 14 day version is shorter and structured differently. This is the 28 day plan.
Can I repeat the 28 days straight after finishing?
It is not designed for that. Reintroduce food gradually over a week or two instead, keeping protein and vegetables high and adding grains and fats back slowly.
Who should not do this plan?
Anyone pregnant or breastfeeding, under 18, managing diabetes, kidney disease or heart disease, with a history of disordered eating, or taking medication that depends on consistent food intake. Speak to a doctor first. There is more detail in egg diet side effects.