Royal Marine Commando Egg Diet

Marine egg dietThe so-called “Royal Marine Diet” is a super-low calorie, low sugar diet that involves mostly eating eggs. It is a sure way to lose fat quickly. Marines would find it tough enough, for civilians it is one of the hardest crash diets. The results are usually good though. Eggs are certainly not the only thing eaten, so read on to learn how to do this diet properly!

Do not attempt the marine diet long term, one week is enough, some people repeat this for a second week (which is why some people call it a two week egg diet). Like all crash diets the first couple of days are the hardest.

Before you read on, please read this important messages from the Royal Marines:

“We (Royal Marine Commando) do NOT endorse this diet. Anyone linking this diet to Royal Marine training or preparation for Royal Marines training are being misled. We recommend a healthy balanced diet. RM Recruits are fed 4 meals a day which consists of a balance of protein, carbs, veg and fruit.”

It is unclear how this diet got its name, but all it really is, is an egg fast, or egg-based VLCD.

Marine commando 7 day egg diet

You can have your eggs anyway you fancy, so long as you do not fry them on loads of butter or oil. Boiled eggs are the preferred way though because not additional calories are added.

You have three “meals” a day at the normal time for breakfast, lunch and dinner. With each meal you can have either black coffee, pure lemon juice or water.

Day 1

  • Breakfast 3 eggs
  • Lunch 3 eggs
  • Dinner 3 eggs

Day 2

  • 1 egg or grapefruit
  • Fresh fruit salad
  • Steak, Tomatoes, Celery and cottage cheese

Day 3

  • 1 egg or grapefruit
  • Fish, Tomatoes, spinach and Salad
  • Lean Lamb chops, tomatoes and salad

Day 4

  • 1 egg or grapefruit
  • Green salad and tomatoes
  • 3 eggs and dried toast

Day 5

  • 1 egg or grapefruit
  • Fish, Tomatoes, and Salad
  • Lean ham salad, tomatoes and spinach

Day 6

  • 1 egg or grapefruit
  • 3 eggs dried toast
  • Steak Celery, tomatoes and cottage cheese

Day 7

  • 1 egg or grapefruit
  • Fresh fruit salad
  • Lean lamb chops, salad and tomatoes

That is all there is to following the commando diet. Do not eat any more than stated. Read the comments below if you have any questions about substitutions – some are allowed, so long as it does not significantly alter the calories intake and macros.

Definitely no snacks between meals. Where no volume or amount of food is quoted you can eat as much as you like, within reason. So on the last day a large fruit salad for lunch can be eaten, followed by big juicy lamb chops with a large salad. Although by the end your appetite should have reduced.

Some people use this as a way to quickly lose belly fat too. See also “Eat more eggs for healthy weight loss“.

More like this in the Diet and Nutrition section

  215 comments for “Royal Marine Commando Egg Diet

  1. MotleyHealth
    November 15, 2017 at 8:59 pm

    Yes Jane

  2. MotleyHealth
    November 15, 2017 at 9:01 pm


  3. Nigel
    January 24, 2018 at 11:02 pm

    Cycling, in any weather, up any hill is easier than this diet.
    I’m on day 4. It’s getting easier but it’s a complete mind f%#k. I miss tea (my worst vice. Three teas a day, with one sugar in each) and a decent breakfast (usually oats and fruit) and cycling. No way I could manage my normal commute on this diet.

  4. Rebecca
    February 5, 2018 at 12:50 pm

    I just saw a note about eating vegetables raw. I cooked my day 2 tomatoes in the steak fat, is that bad then? Just want to clarify. Thanks

  5. MotleyHealth
    February 5, 2018 at 8:23 pm

    It sounds delicious, Rebecca.

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