What Happened When I Stopped Eating Eggs for Two Weeks

Creative swaps ensure balanced, satisfying meals that keep you energized all day.

By Medha deb

Created on Sep 24, 2025

Creative swaps ensure balanced, satisfying meals that keep you energized all day.

Eggs are a breakfast icon and a staple ingredient for millions. But what actually happens if you remove them from your diet—even just for a couple of weeks? In this comprehensive account, you’ll find out what it feels like to go egg-free, what science says about their nutritional importance, how daily habits are impacted, and what substitutions work best for popular egg dishes.

The Experiment: Living for Two Weeks Without Eggs

For this challenge, I set out to eliminate eggs entirely from my meals for fourteen days—a notable change, considering eggs were a daily fixture in my breakfasts, lunches, snacks, and baking. My main goals were to observe any changes in energy, hunger, cravings, and the psychological effects of cutting out an important food. Here’s what unfolded, backed with research on what eggs actually do for your health.

Duration: 2 weeks (14 consecutive days)
Dietary Adjustment: 100% egg-free, including all prepared foods and baked goods
Tracking: Daily journals for physical feelings, mood, energy, and cravings

Why Eggs Matter: A Nutritional Overview

Eggs are among the most nutrient-dense foods available. A single large egg contains:

~77 calories
6.3g protein
5g total fat (mostly healthy unsaturated fat)
186mg cholesterol
Vitamins: A, D, E, B2, B5, B12, folate
Minerals: Selenium, phosphorus, zinc, calcium, iron
Special nutrients: Choline (essential for the brain), lutein and zeaxanthin (for eye health), and omega-3s in some eggs

The high-quality protein in eggs contains all essential amino acids. Their micronutrient mix supports muscle growth, bone health, immune function, and even skin and hair quality.

Week 1: Adjustments, Early Cravings, Unanticipated Challenges

The first week was more challenging than expected. Here’s how things unfolded across the initial seven days:

1. Mornings Without Eggs: A Breakfast Identity Crisis

Eggs had always been my default breakfast—scrambled, boiled, poached, or as part of an omelet. Without them, mornings felt lacking. Energy-wise, I found my usual breakfast to be less satisfying and less filling. The absence of eggs’ protein and fat made hunger return faster, and I became aware of how much I’d leaned on eggs for their satiety.

Swapped eggs for oatmeal with nuts, or Greek yogurt with fruit. More carbs, less protein per bite.
Missing eggs’ simplicity and ability to keep me full until lunch.

2. Craving Familiarity: The Psychological Side

The strongest effect wasn’t physical, but psychological. I missed the taste and ritual of eggs, especially in savory brunches and as comfort food when pressed for time or motivation. This led me to realize how food routines often provide emotional comfort beyond basic nutrition.

3. Ingredient Obstacle Course: Hidden Eggs Are Everywhere

Going egg-free takes more vigilance than expected. Eggs lurk not just in quiche or French toast, but also in:

Bread, especially brioche or challah
Pasta and some noodles
Baked goods like muffins, pancakes, cookies
Mayonnaise, Caesar dressing, aioli, and batters

Grocery shopping meant reading labels on almost every packaged food. Restaurant dining was tricky: I had to ask about ingredients and sometimes skip menu favorites.

Week 2: New Habits, Unexpected Benefits, and Substitutions

By the second week, the initial cravings mellowed and new habits began to form:

1. Discovering Egg Alternatives

Forced out of routines, I got creative with breakfasts and baking. Some solutions:

Chia or flaxseed „eggs“: Mixing 1 tbsp ground chia/flax with 3 tbsp water makes an effective baking binder.
Silken tofu: Excellent stand-in for scrambled eggs or quiche, when pureed and seasoned.
Chickpea flour: „Omelettes“ or pancake-style flatbreads with spices and veggies.
Mashed banana/applesauce: Moisture and binding in baked goods, especially muffins and pancakes.

These swaps worked well, though none truly replicate eggs’ texture or flavor.

2. Satiety and Energy Levels

Breakfasts sometimes left me hungrier, but careful planning—with added protein from dairy, legumes, or nuts—helped. I didn’t feel notably less energetic, but it required more planning to avoid mid-morning snacks or slumps.

3. Social and Lifestyle Shifts

Eating out was occasionally frustrating, but many places now offer vegan or egg-free alternatives.
Baked goods at friends’ houses or events were usually off-limits, making me more disciplined in saying „no“ or bringing my own snacks.

What Happened to My Body? Key Observations After Two Weeks

Aspect	Week 1	Week 2
Hunger/Satiety	Increased hunger between meals; less satisfied after breakfast	Gradual adaptation, learned to boost protein with other foods
Energy	Slight morning slump, especially after carb-heavy breakfasts	More stable energy as routine adjusted
Cravings	Missed taste and texture of eggs, especially in savory dishes	Cravings faded; new habits formed
Convenience	Significant effort to find egg-free foods	Started planning ahead; discovered new products/recipes
Baking/Cooking	Egg-free baking was trial-and-error	Became skilled with replacements like flax or banana

What Science Says: Are Eggs That Important?

Is cutting eggs from your diet truly risky? Here’s what the evidence and nutrition experts say:

Eggs are a concentrated source of high-quality protein, delivering all essential amino acids in a digestible form. If you get protein from dairy, beans, lentils, nuts, or meat, you’ll meet your needs, but eggs offer convenience and unique nutrition.
Micronutrients like choline, vitamin B12, and lutein are most abundant in eggs. Choline is vital for brain health, nerve function, and cell membranes. Without eggs, vegans or some vegetarians might struggle to get enough choline without a supplement.
Cholesterol fears are largely outdated. Modern science shows eggs can raise „good“ HDL cholesterol and change LDL particles in a way that reduces cardiovascular risk, particularly when eggs are part of a balanced diet.
Eggs support healthy pregnancies (folate, choline), vision (lutein, zeaxanthin), skin, and immune health. Regular egg consumers generally experience no detrimental health effects, unless they have a specific allergy or health condition.

Most health authorities now agree that for most people, an egg a day poses no cardiovascular risk and provides ample nutrition benefits.

Are There Genuine Downsides to Removing Eggs?

Potential choline deficiency: Choline is difficult to obtain in adequate quantities from non-egg sources unless your diet is carefully planned (lentils, tofu, certain nuts and seeds, dairy, fish, small amounts in cruciferous vegetables).
Missed convenience and versatility: Eggs are quick, affordable, and versatile for both savory and sweet dishes.
Protein variety impact: Eggs offer an affordable complete protein source, easily absorbed, which is especially helpful for vegetarians.
Nutritional gaps in vegan or restrictive diets: Eliminating eggs can increase reliance on fortified foods, supplements, or precise meal planning to avoid micronutrient shortages.

Who Should Avoid Eggs?

People with egg allergy (often diagnosed in childhood, but sometimes persists in adults)
Individuals with rare genetic conditions that make dietary cholesterol risky
Vegans, by ethical or personal choice

For most people, moderate egg consumption is considered highly nutritious and safe by leading health organizations.

Tips for Going Egg-Free Successfully

If you’re trying this experiment (or need to be egg-free for any reason), here are a few key adjustments:

Boost protein at breakfast—Greek yogurt, cottage cheese, tofu scramble, vegan sausage, nuts, or seed butters.
Use „flax eggs“ or „chia eggs“ in baking. Find eggless pancake and muffin recipes online.
Check labels on packaged foods. Eggs lurk in surprising places, even some pasta, snack bars, and salad dressings.
Plan ahead for eating out or travel—scan menus, ask about preparation, or bring your own snacks.
Add choline-rich foods (broccoli, beans, mushrooms, dark leafy greens) if avoiding eggs long-term.

Frequently Asked Questions (FAQs) About Going Egg-Free

Q: Will I miss important nutrients if I cut out eggs?

A: If you eat a varied diet with other protein sources and pay special attention to choline, vitamin B12, and lutein, it’s possible to avoid deficiencies. Some nutrients found in eggs, like choline, are hard to find in large amounts elsewhere, so consider supplements if you avoid eggs long-term.

Q: Will cutting eggs help my cholesterol levels?

A: Most research shows dietary cholesterol from eggs has little effect on blood cholesterol for healthy people. Some people (“hyper-responders”) may see small increases, but the effect on heart disease risk is minimal when eating eggs in moderation as part of a balanced diet.

Q: What can I eat for breakfast without eggs?

A: Try Greek yogurt with fruit and nuts, oatmeal, chia seed pudding, smoothies with protein powder, or toast topped with avocado or nut butter.

Q: What’s the best egg substitute for baking?

A: Flaxseed or chia “egg” (1 tbsp ground flax or chia + 3 tbsp water) works well in muffins, pancakes, and many cakes. Applesauce or mashed banana can substitute in denser baked goods.

Q: Is it hard to find enough protein if I skip eggs?

A: Get protein from dairy, beans, lentils, seeds, tofu, tempeh, lean meats, or protein-enriched foods. Eggs are convenient but not the only protein-rich option.

Summary: Reflections on Two Weeks Without Eggs

Going egg-free for two weeks posed both practical and psychological challenges. Eggs’ absence was felt most at breakfast and in the simplicity and satisfaction they provide. However, adaptations are possible with a thoughtful approach, careful meal planning, and a willingness to explore new foods. For those without allergy or other constraints, science affirms that moderately consumed eggs are a nutrient powerhouse and not a threat to heart health for most people. Yet, stepping outside your comfort zone—even temporarily—can be a powerful way to reassess your food habits and nutritional priorities.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb