If you’re looking to switch up your keto diet, adding eggs may be the perfect way to do it! Eggs are a great source of protein and healthy fats, making them an ideal food for a ketogenic diet. In this blog post, we will discuss the benefits of eggs in a ketogenic diet and provide a 28-day egg diet for keto meal plan to help you get started. So, what are you waiting for? Start adding eggs to your keto meals today and download our 28 day egg diet for keto pdf!
Benefits of eggs in a ketogenic diet
The benefits of eggs in a ketogenic diet are numerous. Eggs are a great source of protein and healthy fats, both of which are essential for a successful keto diet. Protein is necessary for maintaining muscle mass and preventing cravings, while healthy fats are important for keeping energy levels high and avoiding feelings of hunger. Additionally, eggs are an excellent source of many vitamins and minerals, including iron (which can help fight anemia) as well as other B-complex vitamins that help with energy production.
Eggs are also rich in choline, a nutrient that helps transport fat from the liver to be burned for energy. Choline is especially important because it’s difficult to get enough of this nutrient on a ketogenic diet due to the lack of many foods containing it. In addition, choline may also help reduce inflammation in the body while boosting cognitive function and memory retention (which can help with your workouts).
28 day egg diet for keto
A 28-day egg diet meal plan is perfect for anyone who wants to start eating more eggs on a keto diet. The plan includes three meals and two snacks per day, all of which include eggs as the primary ingredient. There is plenty of variety in this meal plan, so you’re sure to find something that fits your taste preferences and dietary needs. Plus, by following this 28-day egg diet meal plan, you’ll get all of the benefits we talked about earlier without having to worry about getting enough protein or healthy fats into your diet.
Continue reading to download free 28 day egg diet for keto eBook
28 day egg diet for keto
A 28-day egg diet meal plan is perfect for anyone who wants to start eating more eggs on a keto diet. The plan includes three meals and two snacks per day, all of which include eggs as the primary ingredient. There is plenty of variety in this meal plan, so you’re sure to find something that fits your taste preferences and dietary needs. Plus, by following this 28-day egg diet meal plan, you’ll get all of the benefits we talked about earlier without having to worry about getting enough protein or healthy fats into your diet.
Day One: 28 day egg diet
Breakfast: One egg omelet with spinach, tomatoes, and cheese
Lunch: A salad topped with grilled chicken, hard-boiled egg, avocado, and crumbled blue cheese
Dinner: Grilled salmon served with a side of roasted Brussels sprouts, asparagus, and mushrooms
Day Two: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter with chopped bacon pieces and shredded cheese on top of toast slices
Lunch: Homemade egg salad sandwich made from scratch using boiled eggs mixed together with mayo or olive oil dressing (no need for bread)
Dinner: Chicken breast stuffed with spinach, feta cheese, cherry tomatoes, mushrooms
Day Three: 28 day egg diet
Breakfast: One egg omelet cooked in butter with diced ham, onion, and green bell pepper
Lunch: Grilled chicken salad with mixed greens, roasted red peppers, grilled chicken breast, crumbled blue cheese, and balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon, sausage, mushrooms, onions, and garlic
Day Four: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken wrap using grilled chicken breast pieces, avocado, tomato, and lettuce with ranch dressing
Dinner: Spaghetti squash with meat sauce. Meat sauce can be made from ground beef, turkey, pork, or chicken
Day Five: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Turkey club sandwich using thick-cut bacon, avocado, tomato, and lettuce with mayo or mustard dressing on sourdough bread
Dinner: One-pot chicken cacciatore made with bone-in thighs, potatoes, peppers, onions, and mushrooms
Day Six: 28 day egg diet
Breakfast: Scrambled eggs mixed with diced ham and shredded cheese served over toast slices
Lunch: Grilled tuna salad with mixed greens, tomatoes, and balsamic vinaigrette dressing
Dinner: One-pot slow cooker chili made from scratch using ground beef (or turkey), beans, peppers, and onions
Day Seven: 28 day egg diet
Breakfast: Hard-boiled eggs served over toast slices with avocado slices on top
Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and grilled chicken breast. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Eight: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Egg salad sandwich made from scratch using boiled eggs mixed together with mayo or olive oil dressing (no need for bread)
Dinner: Grilled salmon served with a side of roasted Brussels sprouts, asparagus, and mushrooms
Day Nine: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Egg salad sandwich made from scratch using boiled eggs mixed together with mayo or olive oil dressing (no need for bread)
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Ten: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Turkey club sandwich using thick-cut bacon, avocado, tomato, and lettuce with mayo or mustard dressing on sourdough bread
Dinner: One-pot chicken cacciatore made with bone-in thighs, potatoes, peppers, and onions
Day Eleven: 28 day egg diet
Breakfast: Scrambled eggs mixed with diced ham and shredded cheese served over toast slices
Lunch: Grilled tuna salad with mixed greens, tomatoes, and balsamic vinaigrette dressing
Dinner: One-pot slow cooker chili made from scratch using ground beef (or turkey), beans, peppers, and onions
Day Twelve: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Turkey club sandwich using thick-cut bacon, avocado, tomato, and lettuce with mayo or mustard dressing on sourdough bread
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Thirteen: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: Spaghetti squash with meat sauce. Meat sauce can be made from ground beef, turkey, pork, or chicken
Day Fourteen: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Grilled shrimp served over a bed of cabbage slaw topped with avocado slices and ranch dressing (no need for bread)
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Fifteen: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Egg salad sandwich made from scratch using boiled eggs mixed together with mayo or olive oil dressing (no need for bread)
Dinner: One-pot chicken cacciatore made with bone-in thighs, potatoes, peppers, and onions
Day Sixteen: 28 day egg diet
Breakfast: Omelet with spinach, mushrooms, tomatoes, and shredded cheese
Lunch: Grilled chicken wrap using grilled chicken breast pieces, avocado, tomato, and lettuce with ranch dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Seventeen: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: Hamburger steak served with mashed potatoes and green beans
Day Eighteen: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks and sliced mushrooms
Day Nineteen: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled salmon salad with mixed greens, tomatoes, grilled salmon pieces. Served with a side of balsamic vinaigrette dressing
Dinner: One-pot chicken cacciatore made with bone-in thighs, potatoes, peppers, and onions
Day Twenty: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Taco salad using ground beef, lettuce, tomatoes, and cheese. Served with a side of sour cream
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Twenty-one: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Twenty-two: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Grilled chicken wrap using grilled chicken breast pieces, avocado, tomato, and lettuce with ranch dressing
Dinner: Grilled steak served with mashed potatoes and green beans
Day Twenty-three: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled shrimp served over a bed of cabbage slaw topped with avocado slices and ranch dressing (no need for bread)
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Twenty-four: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Twenty-five: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled chicken salad mixed greens, cucumbers, tomatoes, grilled chicken breast pieces. Served with a side of ranch dressing or balsamic vinaigrette dressing
Dinner: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms
Day Twenty-six: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: Grilled salmon salad with mixed greens, tomatoes, grilled salmon pieces. Served with a side of balsamic vinaigrette dressing
Dinner: One-pot chicken cacciatore made with bone-in thighs, potatoes, peppers, and onions
Day Twenty-seven: 28 day egg diet
Breakfast: Scrambled eggs cooked in butter or coconut oil with chopped bacon pieces and shredded cheese
Lunch: Grilled chicken wrap using grilled chicken breast pieces, avocado, tomato, and lettuce with ranch dressing
Dinner: Grilled steak served with mashed potatoes and green beans
Day Twenty-eight: 28 day egg diet
Breakfast: Bacon and egg breakfast sandwich on a toasted English muffin
Lunch: One-pot shrimp skillet made with bacon pieces, sausage chunks, and sliced mushrooms. Served with a side of garlic bread
Dinner: Grilled pork chops served with a side of mashed sweet potatoes and steamed broccoli
Conclusion
28 days is a long time, but the 28 day egg diet for keto may be worth it. The benefits of eggs in a ketogenic diet are plentiful and they should not be overlooked.
Eggs provide healthy fats, high-quality protein, vitamins, minerals, and antioxidants that will satisfy your body’s needs while you follow this 28 day plan.
If there were one word to describe how those who have completed the 28 day egg diet feel about their experience? Satisfied!
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