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“.
Sir Why not to follow this diet for more than 1 week.
Hello sir. Can i do weight training with this diet??
Because you will lose too much weight, become malnourished and unwell. As for weight training, without supervision it is probably not a good idea to lift heavy weights when you are easting so few calories.
Hi, Can the Tomatoes and Celery be swapped for something else as I don’t like either?
Thanks
Hello I am very over weight and need to loose lots of weight will this be a good start
Hi John, it is one way to start. It might be better to build up exercise and change to a healthier, leaner diet, and focus on something that you can maintain for the foreseeable future. While crash diets such as this can be useful for those who only need to lose a little weight in a short time, for long term health and fitness you really need to take a different approach.
Hi Nicole, I don’t see why not.
on my second week now and i do cardio for 1hr x4 days each week fatigue
was a problem on the 3rd and 4th day but got a lot better, not greatly overweight but i still lost 8lbs in the first week.i will weigh in again on monday for my total weight loss. then i plan to introduce carbs back into my diet slowly to keep the fat burn going for as long as possible and the cardio should keep the metabolism up and burn excess calories.
What can I substitute tomatoes for and is herbal teal allowed?? Thx
Hi I don’t really like lamb ham or steak can I swap them for chicken? Or something vegetarian even as I’m not much of a meat eater??!
Well I just want to lose 5 lbs to get back to my sustainable weight.
I am starting tomorrow?
Of course you can Kosh.
Yes, you can drink herbal tea. Sub toms? Hmmmmm…. oranges?
Can I have green tea on this plan I have started today
Yes.
My sister and I have been doing this diet for 5 days now. We’re not hungry between meals and seem to have a lot of Energy. I have still been drinking tea x2 daily with very little milk no sugar. Lots of water…Would defiantly recommend for a quick fix! I have lost 7lb so far. 1 1/2 inches off waist, legs, arms only 1 inches off hips but have 2 days to go so hoping for more. My sister has already lost 2inches off everywhere
I have been on this diet for a week and have lost 12 pounds, which is great, I am going to do another week but I have a question for MotleyHealth which is does it make a difference if you mix up the order in which you have the meals ie have lunch for tea and tea for lunch?.
I done this last month and lost 6lb in the week. Which I was really pleased with, but after it I stuffed my face and ate loads.. This time I am determined not to!! I’m 5’5 and 9st 10 so am hoping to get down to 9 stone if I stick to it for two weeks. I’m only on my second day and this time I am struggling with the no snacking after my evening meal. Is there any thing i could snack on ?
Well, the idea really is to stick to this diet.
Can you exercise with this diet? Also I cannot have steak due to religious views, can I substitute it for turkey instead motleyhealth?
thanks :)
I don’t eat lamb , I hate the taste of it so could I substitute it for anything please ?
What can I substitute lamb for please ?
Hi for the fish could I used tin tuna? Thanks in advance.
Can I have tea with sweetener in?
Hmmmm, go on then!
Hi Lindsey, yes, that is OK
Beef, venison, goat, wild boar maybe? Or chicken.
H, turkey is fine. This is closer to a fast, so exercise may be hard, depending on your current fitness levels.
I’m only on day one I’ve got my 3 eggs left. I’m drinking green tea. Wow day one is a struggle. Need my steak ha. Hope for good results.
Hi,
Are you able to do this diet if your cholestorol is high?
Thanks,
S
This actually make’s you loose a stone within a week no way! I’m definitely going to start this on Monday
Whah Type of salad would you recommend for a green salad, could this include avocado?
Hi Sarah, something more like this: https://foodnetwork.co.uk/search/?q=simple-green-salad&utm_source=foodnetwork.com&utm_medium=domestic
Hard to say Stephen. Fasting lowers blood cholesterol, but saturated fat, which is found in egg yolk, increases it. My gut feeling is that it would be OK, but you might want to speak to a dietitian or family doctor about it before trying the diet.
I start this diet Monday. I can’t eat steak can I sub it for chicken?
Yes
The fruit part is it OK to blend it into a smoothie and also how much fruit are you allowed
I can’t eat celery can I sub it for cucumber
I am not really a coffers drinker and usually have herbal tea peppermint fruit tea jade etc is this allowed?
Also don’t eat tomatoes – substitute??
Anne
Hi Anne, by all means use this as a guide and substitute with foods that you like! Although, how can you not like tomatoes?! :)
Hi Lisa, yes, you can blend the fruit if you wish. Drinking a smoothie may help you feel full for longer too. As for celery, this is used because it is so low in calories, but you could have a little cucumber instead.
It’s been amazing. I have lost 7lbs so far. Loving the fruit days
Hi, can you have chili as a seasoning?
Yes you can Zoe!
With the salad can I use any dressings at all or to I have to eat it on its own?
Salad dressings contain a lot of energy, so avoid. A little olive oil is OK.
Can I train when on this diet?
Can you drink water between meals.
James, you will find that tough due to limited energy, but some exercise should be OK.
Yes Karen, you may drink water!