What is allowed on the egg diet?

December 23, 2025 •

3 min read

Although there is no single, standardized egg diet, most variations focus on a low-carbohydrate, high-protein eating plan. What is allowed on the egg diet varies significantly depending on the specific version, such as the strict 3-day egg fast or the more moderate 14-day plan.

Quick Summary

This guide details the specific foods allowed on various egg diet versions, including the 3-day and 14-day plans. It covers acceptable proteins, vegetables, and fats, while also clarifying which foods are off-limits due to their carbohydrate or sugar content.

Key Points

Core Foundation: Most egg diets are low-carb, high-protein plans based around consuming eggs at most meals.
Variety in Versions: The list of allowed foods varies significantly between different egg diet versions, such as the strict 3-day egg fast and the more flexible 14-day plan.
Lean Protein Complements: On less restrictive versions, lean proteins like chicken, fish, and turkey are permitted to supplement eggs.
Allowed Vegetables: Non-starchy vegetables such as spinach, broccoli, and peppers are generally allowed, while starchy vegetables like potatoes are restricted.
Limited Fruit Intake: Only low-carb fruits like berries, grapefruit, and tomatoes are typically allowed, and usually in small quantities.
Healthy Fats: Small amounts of healthy fats like butter, olive oil, and coconut oil are permitted for cooking.
Nutritional Risks: Due to their restrictive nature, egg diets can lead to nutritional deficiencies, especially a lack of fiber.
Not for Everyone: These diets are not recommended for pregnant or breastfeeding women or individuals with certain medical conditions.

Understanding the Different Egg Diet Variations

Before you start, it's crucial to understand that there isn't just one 'egg diet' but rather several versions with different levels of restriction and allowed foods. The most common variations include the 3-day egg fast and the 14-day boiled egg diet, each with its own set of rules and limitations.

The 3-Day Keto Egg Fast

This is the most restrictive version and is typically followed by individuals on a ketogenic diet to break a weight loss plateau. It primarily consists of eggs, healthy fats like butter, coconut oil, or olive oil (one tablespoon per egg), and up to one ounce of full-fat cheese per egg. Permitted drinks are water, black coffee, and unsweetened tea.

The 14-Day Boiled Egg Diet

This longer, less restrictive version allows for more food variety but remains low-calorie and low-carb. In addition to at least two eggs daily, often for breakfast, lean proteins such as skinless poultry, fish, and lean cuts of beef are allowed. Non-starchy vegetables like leafy greens, broccoli, and asparagus are permitted, as are small portions of low-carb fruits such as berries, grapefruit, and tomatoes. Small amounts of healthy fats are used for cooking.

General Foods Allowed on the Egg Diet

Regardless of the specific version, a core list of approved foods forms the basis of the diet, focusing on high-protein, low-carb options. This includes eggs prepared in various ways, lean proteins, non-starchy vegetables (spinach, kale, broccoli, etc.), low-carb fruits in moderation (berries, grapefruit, tomatoes), small amounts of healthy fats, and unsweetened beverages.

Foods to Avoid on the Egg Diet

To minimize carbohydrates, sugar, and processed ingredients, several foods are typically excluded. These include starchy vegetables (potatoes, corn), grains (bread, pasta, rice), high-sugar fruits (bananas, grapes), most dairy products, processed foods, and sweets.

Comparison of Different Egg Diet Plans

To better illustrate the differences, here is a comparison table outlining what is allowed and what is restricted in the two most common egg diet variations.


Feature	3-Day Keto Egg Fast	14-Day Boiled Egg Diet
Duration	3 to 5 days	14 days
Eggs per Day	Minimum 6 whole eggs	At least 2 eggs
Fat Intake	1 tbsp per egg (butter/oil) + cheese	Small amounts of healthy fats for cooking
Proteins	Primarily eggs; some cheese	Lean proteins (poultry, fish, beef)
Vegetables	No vegetables allowed	Non-starchy vegetables allowed
Fruits	No fruit allowed	Small portions of low-carb fruit allowed
Grains	Not allowed	Not allowed
Objective	Break a weight loss plateau	Jump-start weight loss

Potential Risks and a Balanced Approach

While restrictive diets like the egg diet can lead to short-term weight loss, their highly limited nature can result in nutritional deficiencies and may not be sustainable. Eliminating entire food groups can deprive the body of essential nutrients.

A more balanced dietary approach, often recommended by health professionals, includes a wider variety of foods for sustainable weight management and overall health. Incorporating eggs into a balanced plan like the Mediterranean or DASH diet provides a more nutritious and sustainable option.

Consulting a healthcare professional or registered dietitian before starting any restrictive diet is crucial, especially for individuals with health conditions or those who are pregnant or breastfeeding.

Conclusion

What is allowed on the egg diet is determined by the specific version chosen, with eggs as the central component and varying allowances for other foods like lean proteins, certain vegetables, and low-carb fruits. However, due to their restrictive nature and potential for nutritional deficiencies, egg diets are generally not recommended for long-term use. A balanced, less restrictive eating pattern is typically a more sustainable and healthier approach for lasting weight management. To learn more about sustainable eating habits, you can explore information from trusted health resources.

Visit the Academy of Nutrition and Dietetics for reliable nutrition information

Frequently Asked Questions

Foods strictly forbidden on most egg diet plans include refined grains (white bread, pasta), starchy vegetables (potatoes, corn), most fruits (bananas, grapes), processed meats, and sugary drinks.

Whether cheese is allowed depends on the specific version of the egg diet. The 3-day Keto Egg Fast permits full-fat cheese, while other, less restrictive versions may allow low-fat cheese or prohibit dairy entirely.

Yes, there are several versions, including the strict 3-day Keto Egg Fast (mostly eggs, cheese, and fats) and the 14-day Boiled Egg Diet (eggs plus lean protein, non-starchy vegetables, and low-carb fruit).

Yes, water, black coffee, and unsweetened tea are generally allowed on most egg diet plans to help with hydration.

No, egg diets are not considered safe for long-term use because they are highly restrictive and can lead to nutrient deficiencies, digestive issues, and potential weight regain.

Most plans allow eggs prepared in various ways—boiled, scrambled, poached, or fried in a healthy fat like olive oil or butter. Some versions, like the 14-day plan, specify hard-boiled eggs for certain meals.

In most versions of the diet, snacking is discouraged to maintain a low-calorie intake. Meals are typically spaced throughout the day to promote satiety.