Remove or Consume Fewer Eggs

What’s Inside

What’s In

  • If you slip, no biggie. Slipping means you’re trying, which is what counts! You can get back on track for the rest of the day.
  • Whole plant foods are always in! Make sure you’re getting plenty of nutrient rich whole grains, beans, nuts, and seeds.

What’s Out

  • Avoid all eggs and food products made with eggs and egg ingredients.
  • Hidden sources of eggs include baked goods, breaded foods, dressings, sauces, and candies. Some pastas – especially fresh pastas – are made with egg. Read labels carefully, and base your diet on whole plant foods – the ones without food labels.

Why This Is A Good Idea

A diet free of eggs leaves more room for foods that optimize health: fiber- and nutrient rich whole plant foods like fruits, veggies, whole grains, and legumes that help reduce chronic disease risk. Many people think that eggs are an important component of a healthful diet. But humans have no biological need for the egg of another species. In fact, humans by design thrive best on foods rich in fiber and antioxidants, known to protect health – and eggs have neither. Eggs have been touted as a great protein source. Indeed they are, because the baby chick develops from an embryo to a ready-to-hatch bird using the nutrients in the egg. Many people avoid eggs for allergies, preferences, or availability. They suffer no health disadvantage as a result.

Eggs contribute heavily to carbon footprint. Ditching eggs reduces greenhouse gas emissions and helps protect marine ecosystems (laying hens produce a lot of waste, much of which ends up in the rivers and oceans).

Basic Tips

  • Check in whenever you a) consciously avoid eggs by making a checkmark on the check-in screen, or b) consume eggs by using a slip (aka free pass) on the check-in screen. If you realize you’ve made it the entire day without any eggs, check in by making a checkmark at the end of the day.
  • Be experimental, and keep an open mind. Your new way of eating is a delicious adventure, not a punishment.
  • If you’re used to eating eggs for breakfast, you don’t have to find a close substitute, such as tofu. Tofu is great, but consider other healthful breakfasts, such as avocado toast on whole grain bread, oatmeal or grits, a fruit smoothie, a nut butter banana wrap, or a bowl of fruit with raw nuts and seeds.
  • In baking and cooking, eggs can almost always be substituted successfully with plant-based alternatives. Be mindful of flavors (e.g. you wouldn’t want to use vanilla almond milk in a creamy pasta sauce).
  • Aquafaba, the liquid left from cooking beans, can be used in recipes requiring stiffened egg whites (meringues, meringue topping, angel food cake, etc.). The liquid from canned low sodium chickpeas works the best.

Shopping List

  • Looking for an eggy substitute? Tofu is the most widely available and affordable.
  • Culinary substitutes such as Vegan Egg and Egg Replacer are available at health food stores and online.
  • Buy canned low-sodium chickpeas for its eggy aquafaba! (see below for information and recipes)


Southwest Tofu Scramble by Minimalist Baker Southwest Tofu Scramble

Aquafaba Recipes by Greatist Aquafaba Recipes

Smart Things To Read And Watch

Note: Diet ID is not focused on the number on the scale. Weight loss can be a byproduct of developing healthier eating habits, but if you have questions about your weight, please contact your physician.