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 (although this has not stopped it getting the name “boiled egg diet”!), 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. Fasting is a very effective way to lose weight, and many readers have used it to lose belly fat.

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. In the egg diet, 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. Food swaps are allowed, if they don’t change the total calories and macro nutrients.

Do Not Snack

Definitely no snacks between meals. Where no volume or amount of food is quoted you can eat as much as you like, within reason. On the last day a large fruit salad 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 lose weight fast, and we have heard of people following a 28 day egg diet. While this is an effective way to lose weight, it’s not a healthy way.

Next read: “Eat more eggs for healthy weight loss“.

296 Comments on “Royal Marine Commando Egg Diet”

  1. Can you drink green tea, black tea, throughout the day

  2. Can i put salt on my food?

  3. Hi would ithave an effect if I just swapped my breakfast and lunch around on just 1 of the days?

  4. Isabel Trevenna says:

    can I have olives with my salad

  5. Are you allowed to drink as much water as you want through the day or are you only allowed 1 glass with each meal and no more

  6. MotleyHealth says:

    If thirsty, drink. Don’t limit water.

  7. MotleyHealth says:

    Yes, you can.

  8. MotleyHealth says:

    go for it!

  9. MotleyHealth says:

    A little is OK, but only a small sprinkle.

  10. MotleyHealth says:

    Yes you can.

  11. Can l change cottage cheese for feta cheese

  12. Joshua haywood says:

    With the 3 eggs and dried toast
    How many slices of bread are you supposed to have. 1 or 2?

  13. MotleyHealth says:


  14. Can you have tea as I’m not a coffee drinker??? Thanks

  15. MotleyHealth says:

    Yes, you can.

  16. MotleyHealth says:

    yes Beatrice, you can have feta

  17. Can i use zero calorie sweetener ( diet sugar ) with tea or lemon juice? And i can drink cup of skimmed milk ?

  18. MotleyHealth says:

    Yes you can

  19. End of first week – the diet made me constipated as not enough fibre on any of the days. I am planning to do 2 weeks so adding 10gr of Chia seeds each day. Extra 50 calories but worth it for me. Have already added yesterday and today and things are imporving ;-)

  20. Gary Wright says:

    This diet is great if you stick to it and of your able to exercise daily the results are amazing.
    I’m on day 6 and have lost over 11lb, I’m following the diet strictly with exercise.
    I have another 8 days left and hope to loose 2 stone or near to that.
    I haven’t found the diet hard to follow, I don’t feel hungry, I don’t smell, however because I exercise I do lack energy.
    This really works, good luck.

  21. Terry Reed says:

    Great diet.
    Can I ask why this is not recommended to continue on it for over a week?

  22. Hi, can soy sauce and other condiments that have limited content be used on salads?

    Many thanks

  23. MotleyHealth says:

    It is really a very low calories / fast sort of diet, and will risk leaving you malnourished and lacking energy if done for too long.

  24. I have just started this diet today what do you do after the 2 weeks

  25. MotleyHealth says:

    Start following a healthy calorie controlled diet, assuming further weight loss is required. Go low GI.

  26. MotleyHealth says:

    Yes Ade, you can use a little sauce, just don’t add too much!

  27. Marie MacDonald says:

    I did this diet 20 years ago and i did not regain the weight after the diet finished but I was young and active so don’t despair at the negative comments, go for it.
    I am so happy I have finally found this diet again because i know it works so this will keep me mentally strong to finish it. Going to start next week after my birthday.

  28. Lyn Dreyer says:

    I love this diet and have done it on and off for almost 30!years. But recently found out I’m allergic to tomatoes. Can I substitute grapefruit for tomatoes? If not what can I use instead.

  29. Hi

    Can you split dinner into two, at around 3:30, im really struggling and lacking energy.l – I get up early, on my feet most of the day. Ie: have my cottage cheese and celery 3:30, then have the steak and tomatoes at 6:30. Ie: not increase the overall calories.



  30. Would the diet still work the same if you swapped 2 of the days around? Eg do day 4 on day 3 and vice versa?

  31. Have tried lots of diets and put the weight straight back on. Am finding this diet really filling and I’m on to day 8 of 14 day diet. My appetite for fatty foods has gone and I’m on to a good mindset now for keeping to lower calories after finish this diet. The I can’t understand why it is recommended to only do egg diet for 14 days as its so varied.
    I have been eating blood red grapefruits. I have Is this bad?

  32. Belinda Moore says:

    I do not like celery, cottage cheese or spinach what can I substitute for these items?
    How much fish, steak, lamb chops and ham should you have per meal or is it as much as you’d like as you don’t give amounts?

  33. am i ok for swapping the salad to eggs or do you have anything else to swap…..(i don’t like raw veg :( )

  34. Can i swap the lamb chops for another lean meat?

  35. MotleyHealth says:

    Yes, you can Jas

  36. MotleyHealth says:

    You should eat some salad Ruby, helps with digestion and constipation.

  37. MotleyHealth says:

    Belinda, feel free to swap and change. Just eat a normal portion, it’s not eat as much as you like – it’s to help lose weight.

  38. Nupur Indimedo says:

    I would like to thank the author for sharing this amazing blog about Royal Marine Commando Egg Diet. Keep sharing this kind of blog.

  39. Samantha Johnson Brown says:

    Hi @ Motley Health!

    I have tried this diet a few times over the last 10 years and absolutely love it – I usually do it for two weeks.

    Each time I’ve slimmed right down and lost my unwanted podge!

    I sleep better.
    I Have less headaches.
    I Have bags of energy!!

    My questions are this?

    Why does this diet work? Is it just because it’s low calorie – I’ve done other low calorie eating plans and they don’t have the same effect.

    What is the best eating plan to continue with after this diet?

    Please reply I’d love to know the answer.

    Avid promoter of the commando diet!!
    Sam 🤩

  40. Can I drink plenty of soda water throughout the day? I find it a nice substitute for my normal Coke Zero!

  41. MotleyHealth says:

    Yes, soda water is OK.

  42. MotleyHealth says:

    Yes, it works just because it’s low calorie. Being rich in protein also means your body will breakdown less muscle tissue.

  43. Hi, can you add spices to your eggs?

  44. Mrs Yasmin A Mitha says:

    Hi can I have chicken instead of ham as I don’t eat it. Thanks

  45. MotleyHealth says:

    Yes, that is OK

  46. MotleyHealth says:

    Hi Carly, yes, spice is fine!

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