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. MotleyHealth says:

    No.

  2. MotleyHealth says:

    substitutes for cottage cheese include plain Greek yogurt, ricotta cheese, cheddar cheese

  3. MotleyHealth says:

    Fish is fine Lucy

  4. Hi can you drink Diet Coke on this as it doesn’t have any sugar or calories? Thank you

  5. Hi there, is it Ok to drink green tea and peppermint tea? Not a fan of black coffee, give me a latte and I’ll be fine haha! Thank you

  6. MotleyHealth says:

    Gemma, drink your green and mint tea!

  7. MotleyHealth says:

    Olivia, you could do, but it is better to have water.

  8. Can you substitute pineapple for grapefruit or is it best to stick to the plan?!

  9. I started this diet on Monday haven’t lost any weight as yet but I am sticking to it! Day 4 today. I refuse to be discouraged as yet! Hope I will see a change soon

  10. CAN I SUB GRAPEFRUIT? MAYBE WITH ORANGE?

  11. Lynn weavers says:

    Can I eat tuna in brine or poached chicken instead of lamb?

  12. Comment *Can you have tinned tuna for the fish?

  13. MotleyHealth says:

    Yes Jane

  14. MotleyHealth says:

    YES YOU CAN LINDA!

  15. Can I drink black coffee throughout the day? Or can it only be at meal times?

  16. 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.

  17. 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

  18. MotleyHealth says:

    It sounds delicious, Rebecca.

  19. Can we drink green tea?

  20. MotleyHealth says:

    Yes, we can drink green tea, Nim.

  21. MotleyHealth says:

    Yes, drink black coffee, but not too much.

  22. absolute joke, this will destroy your metabolism, you dont starve yourself to lose weight, you lose weight the correct way by creating a calorie deficit

  23. I can’t do celery, can I replace with onion

  24. MotleyHealth says:

    Ian, if you want onion, you can have onion!

  25. I am vegetarian so don’t eat steak what can I use to replace the steak?

  26. Hi. I love this diet it never fails!
    My friend wants to do it but can’t eat eggs!! Is thier any thing she can eat instead of eggs?

  27. MotleyHealth says:

    Hi Sophia, maybe Quorn, or another soy product. Or lentils, or beans?

  28. Catherine says:

    You do all know you’re losing water not fat on the diet right? As soon as you stop, you will regain all of the weight you loose…

  29. MotleyHealth says:

    Hi Catherine, why do you think that fasting, or extreme dieting, does not result in fat loss?

  30. Michael Cunningham says:

    Can I drink the odd cup of tea with a really small amount of skimmed milk, as i really hate coffee and I am struggling to just drink water.

  31. MotleyHealth says:

    Tea? Go on then!

  32. Debbie Beastall says:

    Hi just wounded could I eat chicken instead of steak or lamb I have done the diet before and missed the meat out so was hungry.

  33. Jayne harding says:

    Can I replace steak with chicken breast

  34. What are the repercussions of doing the RMC diet for a 3rd week?

  35. What and how much are you allowed to drink?

  36. MotleyHealth says:

    Drink water, as much as you need.

  37. MotleyHealth says:

    Malnutrition would become a concern, plus possible problems associated with the bowels, and weakening the body too much, causing fatigue and reduced immune system. Probably best not to overdo it.

  38. MotleyHealth says:

    Yes you may, Jayne.

  39. can I drink sugar free cordial instead of water?

  40. can i do this being a pescatarian? replacing any meats with different typed of oily fish?

  41. MotleyHealth says:

    No reason why not Kris.

  42. MotleyHealth says:

    Rebecca, if you really want to, you can.

  43. Day one done. I’m craving some fruit, roll on tomorrow.

  44. MotleyHealth says:

    OK Rebecca

  45. 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!!

  46. 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!

  47. 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.

  48. Scott Campbell says:

    I completed this diet last year lost 2 and a half stone and them xmas happened so on it again from today

  49. Donna Logan says:

    Will give it a try.

Leave a Reply

Your email address will not be published. Required fields are marked *