Dates in Egg Diet


Also known as the Boiled Egg Diet, this diet plan focuses on boiled eggs as a staple food. Boiled eggs serve as the go-to protein source for those who follow this diet and other lean meat options like chicken, turkey, and lean fish. The egg diet lowers calorie intake by eliminating unhealthy foods and increasing fruits and low-carb vegetables, like dates in egg diet. 


The goal of the egg diet is weight loss. Eggs make a healthy contribution to most diets because they are a source of protein and packed with other nutrients like vitamin D, iron, and vitamin B12. Eggs also have healthy fats, called unsaturated fats, making them rich in Omega-3 fatty acids.

Eggs have cholesterol, which may concern those with high cholesterol levels. A recent study suggests that the amount of cholesterol in the diet has a minimal impact on cholesterol levels in the body. Instead, minimizing or replacing saturated fats in the diet is more effective at lowering cholesterol levels.  

Boiled eggs are a quick and easy way to get protein. One large egg has 6 g of complete protein, meaning it contains all the essential amino acids that the body needs. Eating enough protein throughout the day is key to staying fuller and more satisfied after meals and snacks. This can help with maintaining body weight and appetite. Protein also helps build and maintain muscle tissue. 



As the name of the egg diet suggests, boiled eggs are at the center of the diet. There are many variations of eggs, and they all have similar nutritional components. White and brown eggs are equally healthy. The color of the egg is simply related to the color of the hen’s feathers. The color of the yolk inside the eggs indicates how nutritionally dense the hen’s diet was.

Having 1-2 boiled eggs, with a side of low-carb fruit and non-starchy vegetables, is how the egg diet works. Lean meat such as chicken, turkey, or lean fish can be swapped out for eggs during lunch or dinner. 


Non-Starchy Vegetables

Artichoke, asparagus, green beans, bean sprouts, beets, Brussels sprouts, broccoli, bok choy, cabbage, carrots, cauliflower, celery, cucumber, daikon, eggplant, greens, jicama, mushrooms, onions, peppers, radishes, summer squash, tomato, turnips zucchini

Low-carb Fruits

Avocado, blackberries, blueberries, cantaloupe, cherries, clementines, grapefruit, kiwi, mango, nectarines, oranges, peaches, plums, pineapple, strawberries, unsweetened cranberries, watermelon


Dates are dried fruit with a high carbohydrate content. They also have a lot of fiber, making them a low glycemic index food. When consumed in small portions, dates should not disrupt blood sugar levels.

Because they have a low glycemic index, dates could be added to an egg diet in small portions. Try pairing dates with a protein or fat source for a healthy snack. Eating them together will help you stay fuller for longer. It will also slow the absorption of carbohydrates. 


The egg diet for weight loss eliminates unhealthy foods. This includes fried and processed foods, especially those with added sugars and excess salt. The egg diet focuses on lean meats, so fatty meats should be avoided as well. Removing alcohol from the diet is also recommended. Here’s a list of foods to avoid on the egg diet plan:

  • Alcohol
  • Bread
  • Candy
  • Cereals
  • Chips and crackers
  • Dairy Products
  • Desserts 
  • Fatty meat and fish
  • Frozen meals
  • Juice
  • Pasta
  • Pastries
  • Soda
  • Starchy vegetables (corn, peas, potatoes)
  • Sweetened beverages

Be sure to read the nutrition facts label on packaged foods. It will help you determine which foods are high in sugars and salt. Most restaurant and take-out foods would be considered unhealthy for the egg diet rules. Cooking at home is recommended when following the egg diet.


The egg diet uses boiled eggs as the primary source of protein at each meal throughout the day. Because they are high in protein, eggs help curb hunger and can play a role in maintaining healthy body weight. In addition to boiled eggs, the egg diet includes low-carb fruits and non-starchy vegetables. Dates are a low glycemic index food and can make a healthy snack in small quantities while following the egg diet.

Written by:
Kayla Farrell, RDN
Registered Dietitian Nutritionist



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