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
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“.
eating eggs is horrible for your body and also it kills billions of innocent male and female chickens you stupid animal killing PUSSYS!
GO VEGAN FOR ALL ANIMALS NOT JUST GODS AND CATS! NOOBS!
I am on my last day of this diet. I must say that I have found it reasonably easy to follow. I have lost 9lb so far. Is it safe to adopt a week on week off regime to get to my desired weight?
Hubby & I are about to give this a go but I have a couple of questions that I’m hoping you’ll be able to help with;
1) when it says 3 eggs for each meal, that’s quite a lot…is it ok to reduce to say 2 eggs for example?
And 2) what’s the best way to maintain any weight loss after this diet? Would resuming a normal balanced diet destroy the weight loss?
Hope you can help with these – thanks
Hi Nydia. It is an “egg diet”, so a lot of eggs is to be expected. Fewer eggs means less calories, less protein, less fat – all of which means, you will find it even harder. If you follow a health diet after, you will not gain weight – assuming that your healthy diet is carefully managed so as not to provide too many calories. You could try a 5-2 diet after as a way to better manage your weight.
Hi Gillian, that may not be ideal as it is a very calorie restrictive diet. A better plan would either be a well controlled healthy diet with regular exercise, or something like a 5-2 diet.
Hi Gillian, that may not be ideal as it is a very calorie restrictive diet. A better plan would either be a well controlled healthy diet with regular exercise, or something like a 5-2 diet.
Can I put a fat free salad dressing or something on the salad ?
Can I use a fat free salad dressing?
I am a 15 year old body builder and I am about to try This diet and I just want to ask how much weight you will lose and will going back to eating normal food put the weight back on?
Frank horus please educate your self.all egs aren’t baby chicken.they are chicken periods.lol
Ryan, not really possibly to answer either of those questions. Depends on so many factors. Just keep working at it and you will get the result you want.
So long as it is not laden with sugar!
Olive oil is better.
Hi can I have veg instead of salad ?
You could eat a little raw veg, just keep portions small. Don’t have a pile of mash potatoes!
Hi, when “lemon juice” is offered does this mean pure squeezed juice straight from a lemon ?
That’s right, pure, natural lemon juice.
What can you replace the fish with as I don’t like fish??
Can I have salt and pepper on my food
Can I drink black coffee between meals or only at mealtime
Molly, you could have some chicken.
Sal, coffee is OK between meals, and salt and pepper is also allowed.
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 did this diet 2 years ago and cheered a bit too. Still lost 9 pound during the week . . Good diet plan . Weight didn’t come back for while until I eat bad stuff madly
What can I swap lean lamb chops for as I don’t eat lamb?
Hello, I want to try this diet as many of my friends have and have seen lovely results! However I don’t like celery or tomatoes. please could you recommend any substitutes for those?
Chicken, beef, pork, turkey, fish, game – all would be OK.
Herriet, how about cucumber and grapes?
Would really like to give this diet a go but have an egg allergy so was wondering if there was an alternative to eggs?
Hi Nicola. It’s an egg diet, so no. But, there are other things you can do – see our diet section.
Will it still be okay if i only have 9 eggs a day over the period of a week or will it be better to stick to this diet plan?
You need more than just eggs Trevor.
I can’t stand cottage cheese, any alternative
Hi
On day 4 and am struggling at the thought of anymore cottage cheese on Saturday … can you suggest an alternative ? Pleeeeeeaaaasseee
Just eat whatever cheese you like – better to have something else rather than nothing at all.
On day 6. Going ok but had the lurgy so not that hungry anyway. How are other peeps feeling? I have done this twice before. Its tough but worth the results and a great kick start if you are in need of one like me.
Oh. Are you sure smoothing the fruit is ok wont it make it more calorific if the fruit is blended as it releases the sugars doesn’t it?
Is there an alternative to lamb as don’t like it?
Thanks
I am interested in doing this diet but I do not eat meat or quorn or tofu. What can you suggest that I substitute the meat products for?
Craig, same as what you usually sub for.
Natalie, do you like beef or chicken? That’ll be fine.
I don’t eat meat but eat fish.Can I have fish instead and is any kind ok.
Can you change salad for vegetables?
So is it just one steak or lamb chop you can have ?
What type of bread do you use for toast? If i did not want toast could i have meat and egg? Also is all fruit allowed in fruit salad?
Hello, I have made some substitutions as I don’t like Tomatoes or Celery, can you advise if the below is okay? Can you please advise what fruit you would suggest in the fruit salad (or any fruit to avoid!) and what portion size this should be? Also, in regards to the meat, can you advise a portion size please? In regards to the dried toast, should this be wholemeal bread or is seeded bread okay?
Day 1
Breakfast- 3 Boiled Eggs
Lunch- 3 Boiled Eggs
Dinner- 3 Boiled Eggs
Day 2
Breakfast- 1 Boiled Egg
Lunch- Fresh Fruit Salad
Dinner- Steak, Onion, Broccoli and Philadelphia Cheese
Day 3
Breakfast- 1 Boiled Egg
Lunch- Fish, Broccoli and Asparagus
Dinner- Lean Lamb Chops and Salad
Day 4
Breakfast- 1 Boiled Egg
Lunch- Green Salad
Dinner- 3 Boiled Eggs and Dried Toast
Day 5
Breakfast- 1 Boiled Egg
Lunch- Fish and Salad
Dinner- Lean Ham and Salad
Day 6
Breakfast- 1 Boiled Egg
Lunch- 3 Eggs and Dried Toast
Dinner- Steak, Sprouts, Cabbage and Cheese
Day 7
Breakfast- 1 Boiled Egg
Lunch- Fresh Fruit Salad
Dinner- Lean Lamb Chops and Salad
Many Thanks!
Hi there
About to start this tomorrow, can i have a replacement for cottage cheese i cant stand the smell of it let alone the texture
thanks
Apologies for the delay in replying – common replacements include ricotta, yogurt and good old cheddar.
Yes, all fruit is allowed, just don’t eat too much, obviously.
Just the one, James.
Clare, by all means modify it a little, but check the calorie count, and ideally eat the vegetables raw.