Essential Takeaways:
- Learn a strict 7-day egg-based diet
- Follow a structured meal plan starting with 9 eggs on day 1, then varied protein and salad combinations
- Understand the rules: no snacking, only water/black coffee/lemon juice allowed with meals
- See how eggs combine with lean proteins like steak, fish, and lamb plus fresh vegetables throughout the week
- Discover meal options including grapefruit, fresh fruit salad, and cottage cheese as alternatives
- Know the limits: recommended for 1-2 weeks maximum as this is a very low-calorie crash diet
- Learn proper egg preparation methods
The 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
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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“.
Day 5 today, started at 14st 1lb and down to 13st 7.5 lb so 7.5 lb so far. Alot of weight came off on the 1st day. But im happy and will stick to a regular eating pattern. Try to keep a bit off. Thanks for your help.
It’s been amazing. I have lost 7lbs so far. Loving the fruit days
Hi, when “lemon juice” is offered does this mean pure squeezed juice straight from a lemon ?
That’s right, pure, natural lemon juice.
I did this diet a few years ago. Did it for two weeks straight with no cheating and lost dead on a stone. I then lost another stone eating healthy and exercising. this has been the best diet I’ve ever done. Doing it again this week as I put on a few pounds over the years ?
I am doing this again as I know it works – its a great kick up the ass to get the fat off – although if you dont maintain a healthy (ish) lifestyle afterwards, it’ll soon pile back on – I am doing mine in conjunction with a new swimming daily regime – will let you know how things go
I have done this once before. I am doing it agin this time for 2 weeks. I am having green tea and i love it. I have lost 8lb in total in 4 days and i still have 10 days left on this diet.
I am very happy but i bought new jeans recently and now their falling off me. I am gonna eat very healthy when this is over
I have just finished this diet for a week and it’s a great kick start to losing some pounds……first day was hard but by the end I found my appetite had reduced considerably…. I only substituted the fish for chicken but stuck to everything else and I have managed to lose 8lb……so happy …… It’s amazing. Spain here I come lol
As an official spokes person for 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.
The picture attached to this article is not approved by the MOD and is NOT of Royal Marines or Royal Marine Recruits.
Can you please publish,
Many thanks
On Day 5. I was 10.1 wen started I’m now 9st8lb so lost 7lb already but feeling very weak, and really bad headaches! I’m sticking to the plan 100% and drinking black coffee & water regularly! Not done any exercising in the 5days! Does this pass ? Has anyone else felt the same, come Day 5!? I don’t want to give in now, I want to get down to 9st again for holidays :)
I have ate this way for the last 10 years at least twice a year to lose some belly fat and then continue with fitness!!! Works very well!!
I did this diet a couple of years ago and it was amazing. I searched for it a while ago and couldn’t find it am so pleased I have now. On day 2 or 3 I had a big sugar craving but you can do it! I’m quite small anyway but could still see results. Shared it with a friend and she loved it too!
I’m halfway through day three and i’m doing okay, tomorrow looks a bit tougher but i’ll do it. I’m feeling thinner already and can see a reduction in body fat but i do have a lot to lose.
I completed this diet last year lost 2 and a half stone and them xmas happened so on it again from today
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 ;-)
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.
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.
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.
I would like to thank the author for sharing this amazing blog about Royal Marine Commando Egg Diet. Keep sharing this kind of blog.
Just finished this diet after 2 weeks and lost a stone. Only found day 2 had on the first week but I think it was just my body craving stuff I wasn’t giving it.Too be honest after that I found it easy and utterly does get you in a good mind set. Can’t believe I went 2 weeks without alcohol.Good luck to anyone who tries this it does work just stick to it.