I Stopped Eating Eggs for 2 Weeks: What Really Happens to Your Body

Discover the surprising physical and mental effects of eliminating eggs from your diet for two weeks and the science behind each change.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Discover the surprising physical and mental effects of eliminating eggs from your diet for two weeks and the science behind each change.

Eggs are known for their nutritional punch—they are a rich source of protein, vitamins, minerals, and other essential nutrients. But what happens when you deliberately remove this staple from your diet for two weeks? This article explores that experiment in depth, examining both personal experience and the latest research about eggs, nutrition, and the body’s response to their absence.

Why Eggs Are Nutrition Powerhouses

Before diving into the effects of an egg-free diet, it’s important to highlight why eggs are valued in nutrition:

Complete protein: Eggs contain all nine essential amino acids, providing 6 grams of high-quality protein per large egg.
Rich in vitamins and minerals: Eggs offer vitamin B12, vitamin D, selenium, phosphorus, and antioxidants such as lutein and zeaxanthin.
Choline: A nutrient critical for brain health and cell function, abundant in eggs but rare in other foods.

Given these benefits, eliminating eggs could have noticeable effects. Here is what happened after two weeks without them.

The Experiment: Two Weeks Without Eggs

This experiment was inspired by curiosity and dietary mindfulness: What if you simply stopped eating eggs for two weeks? Would your energy, cravings, or health markers change? Here’s a breakdown, based on firsthand experience and the evidence behind each observation.

Initial Feelings: The Missing Breakfast Staple

Eggs are an easy breakfast choice. Going egg-free means your mornings require new options.

At first, breakfast feels less satisfying. Standard swaps, such as oatmeal or yogurt, lack the familiar taste and texture of eggs.
Preparing breakfast becomes less convenient—no quick eggs scrambled or boiled for a protein hit.
Cravings for eggs spike during the first days, especially when passing a brunch spot or seeing a breakfast sandwich advertisement.

Effects on Energy and Satiety

After several days, changes in energy and fullness begin to surface:

Reduced morning satiety: Eggs are protein-dense and high in nutrients that promote fullness. Breakfast alternatives often contain less protein, resulting in mid-morning hunger pangs.
Potential drop in sustained energy: The amino acids in eggs help stabilize blood sugar and promote steady energy. Without them, energy may fluctuate more, especially if replacing eggs with simple carbohydrates.

Impact on Nutrient Intake

Eliminating eggs means missing out on several key nutrients:

Protein: One egg supplies about 12% of daily protein needs. Alternatives need careful planning to compensate for this macro.
Vitamin B12 and D: Eggs are among the few foods naturally containing both, especially valuable in diets with limited animal products.
Choline: Crucial for nerve and brain function, and mostly found in eggs. Lack of choline can affect cognition and mood in the long term.
Lutein and zeaxanthin: These antioxidants promote eye health and are concentrated in eggs.

Physical Changes Noticed

While two weeks isn’t enough time for major health transformations, subtle changes can appear:

Muscle recovery: Those who exercise regularly may notice slightly slower muscle recovery after removing a key protein source like eggs.
Fatigue: Lower intakes of iron and B vitamins can impact energy. Eggs also help prevent deficiencies linked to tiredness and depression.
Digestive changes: For some, eliminating eggs can ease digestive issues if they have egg sensitivities—bloating or discomfort may diminish.

What Science Says About Quitting Eggs

Beyond anecdotal experience, what happens nutritionally when eggs are removed?

Key Nutrient	Average in 1 Large Egg	Likely Effect if Omitted	Common Replacement Foods
Protein	6g	Possible decrease in satiety and slower recovery after exercise	Greek yogurt, legumes, tofu
Choline	~140mg	Potential decline in cognitive function and cell health	Fish, beef liver, soybeans
Vitamin B12	0.6mcg	Possible risk for deficiency, especially in vegetarian diets	Dairy, fortified cereals, fish
Lutein/Zeaxanthin	0.23/0.31mg	Reduced antioxidant intake for eye health	Leafy greens, corn, kiwi
Vitamin D	1.24mcg	Small decrease, risk higher if sunlight and fish intake are low	Fatty fish, fortified milk, mushrooms

Cravings and Emotional Impact

Many people don’t realize the emotional attachment to certain foods until they remove them. Eggs, especially when they’re part of morning rituals or comfort dishes, trigger strong cravings.

Cravings usually peak in the first week and then taper off, as taste buds and habits adjust.
Some report feeling less satisfied with meals, requiring larger portions or more snacks to offset eggs’ satiating power.
The repeated absence of familiar egg-based dishes (omelets, quiches, scrambled eggs) creates a sense of loss—both practical and emotional.

How Cholesterol and Heart Health May Respond

Eggs are high in cholesterol, which has led to debate over their impact on heart health. Here’s the latest science:

While eggs contain dietary cholesterol, they are low in saturated fat and have no trans fat.
Most current research shows that for healthy individuals, eating up to one egg per day does not increase heart disease risk.
Eggs increase HDL (“good”) cholesterol and can reduce triglycerides if omega-3 enriched.
People with certain health issues (diabetes, familial hypercholesterolemia) may be more sensitive to dietary cholesterol and could benefit from limiting eggs with medical guidance.

If you stop eating eggs for two weeks:

No significant change in cholesterol or cardiac markers occurs for most healthy people.
If you habitually eat more than one egg daily, cholesterol levels may dip slightly, but other factors (saturated fat intake, genetics) have a much larger influence.

How to Replace Eggs in Your Diet

When you remove eggs, choose nutritious replacements to maintain protein and micronutrient balance:

Breakfast: Try Greek yogurt, cottage cheese, tofu scramble, or nut butters on whole grain toast.
Baking: Use mashed bananas, applesauce, or commercial egg replacers for binding and moistness.
Protein sources: Add beans, lentils, chicken, fish, or plant-based meat alternatives.
Micronutrient coverage: Increase leafy green intake for lutein/zeaxanthin, fortified foods for B12 and D, and wild-caught fish for B12, D, omega-3s, and choline.

Unexpected Benefits of Going Egg-Free

A temporary pause from eggs can bring some advantages:

Increased variety: You’ll introduce new flavors and foods into your meal rotation, which can benefit gut health.
Resolves hidden sensitivities: If you have mild egg intolerances, removing them may ease bloating, digestive discomfort, or unexplained skin eruptions.
Lowered risk of bacterial infection: Egg-free diets eliminate the (rare) risk of salmonella from undercooked or raw eggs.

Risks and Downsides of Eliminating Eggs

However, there are setbacks, especially if eggs were a primary protein and micronutrient source:

Potential for nutrient shortfall: Particularly choline, B12, vitamin D, and complete protein.
Lower satiety and potential overeating: You might eat more snacks or larger meals to feel full.
Mental fatigue or mood changes: Some people notice subtle dips in alertness or mood if their overall diet is lacking in choline and B vitamins from eggs.

Who Should Consider Limiting Eggs?

For most healthy adults, eggs are a nutritious addition to the diet. Certain populations may need to limit them:

Individuals with egg allergy or intolerance
Those with familial hypercholesterolemia (genetic high cholesterol), advised by their doctor
People managing severe heart disease, when suggested by a clinician
Strict vegans or those who choose a plant-based diet for ethical reasons

How to Reintroduce Eggs—Mindfully

If you’ve gone two weeks without eggs and decide to bring them back, try these tips:

Start slow: Introduce eggs in small portions and notice how your body and mind respond.
Opt for quality: Choose pasture-raised or omega-3 enriched eggs for better nutrition.
Pair with fiber-rich foods: Combine eggs with whole grains, vegetables, or fruit for more fullness and better digestion.

Frequently Asked Questions (FAQs)

Q: Is it unhealthy to eat eggs every single day?

A: For most healthy adults, eating up to one egg daily fits into a balanced diet and does not raise cardiovascular risk. Some groups with specific conditions should consult their doctor about cholesterol intake.

Q: What are the best substitutes for eggs if I want to avoid them?

A: The healthiest swaps include Greek yogurt, tofu, legumes, nuts, and fortified non-dairy products. For baking, try applesauce, mashed banana, chia or flaxseed mixed with water.

Q: Can removing eggs help manage high cholesterol?

A: Eggs have less impact on blood cholesterol than previously believed for most people. Reducing eggs may help if you have cholesterol-sensitive conditions, but other factors (like saturated fat and overall diet) play larger roles.

Q: Will my protein intake suffer if I remove eggs?

A: Eggs are an excellent protein source, but you can meet protein needs by including dairy, meat, fish, legumes, nuts, and seeds.

Q: How soon will I notice any changes?

A: Some people feel the difference in energy and cravings within a few days. Nutrient shortfalls (such as choline or B12) take longer and may not be obvious until weeks or months have elapsed.

Final Thoughts: Should You Give Up Eggs?

For most, eggs are safe, affordable, and versatile—delivering more nutrients per calorie than nearly any other food. If you remove them temporarily, stay aware of your body’s signals and make up lost nutrients with smart substitutes. Whether for experiment, allergy, ethics, or health, monitor your energy, cravings, and overall wellbeing to guide your decision moving forward.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete