Eggs And The Military Diet: Place In the Menu + Alternatives Overview

Eggs on the table
Angie Moore
Written by Angie Moore

The egg is considered to be one of the most nutritious foods on the planet as it packs lots of nutrients and vitamins in its small and fragile shell. Even more, you’ll only consume about 70 calories per serving. The egg is loved by weight management experts who consider eggs to be one of the best foods when it comes to weight loss. Even more, studies even show that subjects lost more weight when sticking to a reduced-calorie diet, like the Military Diet, and having eggs as part of their meal plan.

Nutrient content

The high-quality protein that eggs naturally contain reduces hunger.

Nutrition facts of eggs

Even better, this protein requires more energy to process, effectively burning more fat during digestion. It also has 13 essential nutrients that help the body heal and recover, using up even more fat in the process.

Place in the military diet

Like most reduced-calorie diet, the Military Diet includes eggs as part of its 3-day 1300 calorie meal plan taking advantage of its weight management properties.

Egg and slice of bread

It can be served as part of lunch for days 2 and 3, paired up with toast or saltine crackers; it can also be served for breakfast on days 2 and 3 and paired with toast and coffee. See our article on Day 2 of the military diet to discover what food is in the offing for you.


Not everybody can eat eggs; some may have allergic reactions while some will not touch them due to health-related issues or other reasons. If this is the case, substitutions can be made to accommodate certain dietary concerns. You can substitute eggs with a glass of milk, a quarter cup of nuts or seeds, 2 slices of bacon or one chicken wing. Check out our must-read article on military diet for vegetarians for more information.

One chicken wing

If you’re not a fan of hard-boiled eggs, you can also cook it any way you want as long as the seasonings to be used is limited to salt and pepper.

Eggs continue to impress fitness and health experts with the number of benefits they are able to provide on any diet. Imagine all those essential nutrients and high-quality protein all packed into a small edible vessel that is so easy to cook and convenient to prepare.

About the author
Angie Moore
Angie Moore

Angie brings a mix of knowledge and experience in diet creation and fitness best practices. With Kansas State University‘s bachelor’s degree in dietetics and over 7 years of experience working with thousands of clients to better their life, Angie is passionate about your health and well-being. She is also a well-known foodie, having published a few books about diets that work. For most of the time, you can find her in the gym working out with friends and clients, pushing them for top results and fulfilled life.

  • Mary Ong

    Boiled eggs are indeed rich in protein and considered as a basic ‘must have’ on each dieter’s plate. If you get an allergic reaction from eggs then milk can be a substitute. However, most dieters prefer a bowl of oatmeal (oats+milk) than having a glass of milk and a single cracker or a toast. Oatmeal is also low in calories.

    • That’s right, oatmeal with milk is also an excellent food choice because it’s laden with vitamins and minerals. It’s also rich in calcium and potassium which may reduce blood pressure levels.

  • Albert Dorell

    I notice every time I see a Bodybuilder eat eggs they only eat the egg white? I believe there are more micronutrients in yolks than in egg whites, right? Does egg yolk make you fat?

    • In moderation, eggs won’t make you fat. It’s how you prepare your eggs and what you put in them that makes you gain weight and also cancels out the health benefits. So, definitely, frying eggs in too much oil or putting added condiments such as Mayo is a no-no.

  • Chynna Lambert

    If you don’t mind the extra calories, then, yeah, the yolks are great too. You’re also getting rid of all the vitamins and minerals by discarding the yolk, so I think eating both of them in moderation wasn’t bad at all. 😉

    • That’s true, eating eggs in moderation isn’t bad. The American Heart Association guideline says that the recommended limit for dietary cholesterol is 300milligrams for those with normal cholesterol levels. You’ll be glad to know that a whole egg contains 185 milligrams of dietary cholesterol only.

  • Sophia Smith

    I like how this Military Diet includes egg in its 3-day meal plan. If you want to cut the calories and cholesterol, you can go with egg whites too.

  • Olivia Johnson

    Tofu is also a pretty good substitute for eggs. But if you have a soy sensitivity, tofu would probably not be the answer.

  • Unless you’re vegan, there are other non-egg subs out there including lean meat, veggies or dairy. Most people shun eggs because of allergies, aside from many other factors.

  • Hi Sophia! The number of eggs included in the meal plans of the military diet has been carefully thought of in terms of calorie value. You’ll still be eating within the prescribed daily calorie range needed to lose weight.