Egg and orange diet: menus, recipes

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One of the most original and effective ways to lose weight is the egg-orange diet, developed by the famous nutritionist Margarita Koroleva. There are many varieties of this method of losing weight: from a strict three-day mono-diet, which allows you to quickly drop 2-3 kg of excess weight, to a long course of nutrition, calculated for a month, thanks to which you can get rid of 15 kg.

How to lose weight on an egg-orange diet?

Egg-orange diet Margarita Queen allows you to lose weight for a month at 15 kg. Dietary diet is based on a competent ratio of oranges and eggs, which in combination will give a feeling of saturation, enrich the body with useful vitamins and minerals, and accelerate metabolism, which will lead to weight loss. Before you begin to comply with the egg-orange diet, be sure to make sure allergic reactions to the main two products of this method of losing weight. It is allowed to replace oranges with grapefruits.

Eggs are easily digestible protein containing phosphorus, magnesium, iron, potassium, zinc, vitamins of group B, A, D, E. Regular use of eggs in the menu reduces the risk of stroke.

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Oranges are citrus fruits containing many useful vitamins and minerals: phosphorus, sodium, calcium, potassium, zinc, magnesium, iron. Helps reduce cholesterol, strengthen the cardiovascular system and immunity.

The basic principles of the egg-orange diet:

  • Strict three meals a day. All kinds of snacks are prohibited.
  • The sequence of meals can not be changed (for example, to eat for breakfast what is shown for dinner).
  • The first meal of the day should begin with citrus fruit, which causes a reduction in the muscles of the stomach and reduces it in volume.
  • Daily it is necessary to drink 2-2,5 liters of liquid (water, green tea or coffee without sugar) to speed up the metabolism.
  • It is forbidden to add salt when preparing dishes.
  • Fats and oils should be completely excluded from the diet.
  • Exception during the egg-orange diet of alcoholic beverages, which are not only high in calories, but also exacerbate appetite.
  • Vegetables should be prepared on water, and not on broth.
  • You can use the products shown in any quantities, if you do not specify their exact volume in the menu for a week.
  • The last meal should be no later than 18: 00.

What can you eat?

Egg-orange diet for weight loss allows in the menu the following products, in addition to eggs and oranges:

  • Low-fat meat (rabbit meat, veal, beef);
  • Low-fat poultry (turkey, chicken);
  • Low-fat fish (hake, pollock, pike);
  • Low-fat dairy and sour-milk products (cottage cheese, cheese, kefir, natural yoghurt);
  • Nekrakamistye vegetables (beets, carrots, cabbage, spinach, broccoli, cucumbers, tomatoes);
  • Greens (dill, parsley, coriander);
  • Unsweetened fruits and berries (grapefruit, pear, apple, cherry, currant);
  • Brewed coffee, tea (black, green, herbal);
  • Dried whole wheat or rye bread (toast, toast);
  • Honey (no more than 2 teaspoons per day).


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Egg-orange diet has several different variations. Strict mono-diet is designed for 3 days (the menu consists of 4 boiled proteins and 1 orange, distributed on 6 meals), for which you can lose weight by 3 kg. A less strict version of the egg-orange diet is designed for 7 days (non-starchy vegetables, boiled meat, lean fish and poultry are allowed in the diet), for which you can get rid of 6-9 extra pounds.

The maximum period of compliance with the egg-orange diet 4 weeks. For a month on the egg-orange diet, you can lose weight by 15 kg while respecting all the basic rules. Repeat this method of losing weight after six months. More than a month to adhere to this method of getting rid of excess weight is not recommended in order to avoid the slowdown of metabolic processes.

Menu on 7 days with recipes

Breakfast all the days of the egg-orange diet is the same and consists of half an orange and 1-2 eggs (hard-boiled, soft-boiled, fried). You can drink a cup of custard coffee or herbal, green tea, but without sugar and other additives (cream, syrup).

Sample menu for 7 days with an egg-orange diet (lunch, dinner):

  • Any type of fruit to taste;
  • Steak from beef steamed.

Steak from a beef on pair

  1. Thoroughly rinse the meat, slightly discourage it to become less stiff.
  2. Sprinkle the meat with lemon juice, add bay leaf, black pepper in peas, leave for 20 minutes to marinate.
  3. Cook the steak in the multivark for a couple of 20 minutes until ready.
  • Boiled chicken fillet;
  • Salad “Brush”. 1 toast. 2 eggs. 1 orange.

“Brush” salad

  1. Beet peel, rinse, grate on a large grater.
  2. Rinse cabbage, chop.
  3. Mix vegetables in a container, season with lemon juice.
  • Toast. Cheese (low-fat). 1 tomato;
  • Baked turkey fillet.

Baked turkey fillet

  1. Poultry washed, rubbed with spices, sprinkled with lemon juice, leave marinated for 20 minutes.
  2. Turn meat into foil, bake in preheated to 180 degrees oven for 20 minutes.
  • Fruits (any kind to taste);
  • Leaves of lettuce. Braised rabbit.

Braised Rabbit

  1. Rinse rabbit under running water, cut into pieces, send to a pan.
  2. Pour the meat with water so that it covers the rabbit at 2 cm, add spices to taste (dried herbs, bay leaf, pepper in peas).
  3. Bring to a boil, reduce the gas and simmer for 50-60 minutes under the lid.

During the observance of the egg-orange diet, it is forbidden to add oil and salt to dishes, but you can use spices (spices, dry herbs).

  • 2 hard-boiled eggs. Vegetable stew;
  • Heck for a couple. Leaves of lettuce. Orange.

Vegetable stew

  1. Pepper peel off the seeds, carrots and onions from the peel. Rinse the vegetables.
  2. Cut the onions, carrots and zucchini cubes, pepper slices.
  3. Throw the vegetables in a saucepan, add 1 tablespoon of tomato paste, pour water so that it covers vegetables on 1-2, see.
  4. Bring to a boil, add spices, reduce heat and simmer for 30 minutes until cooked.

According to the egg-orange diet, vegetables are forbidden to pass on vegetable oil.

  • Any fruit to taste;
  • Leaves of lettuce. Veal steak steamed steak

Veal steak steamed steak

Veal steak steamed steak

  1. Meat washed, slightly repulsed, so that it becomes softer, rubbed with spices.
  2. Cut the lemon slices, put on top of the meat.
  3. Cooking steak in the multivark for a couple of 30 minutes until ready.
  • Boiled chicken fillet. Boiled vegetables (beets, carrots);
  • The vinaigrette.

The vinaigrette

  1. Carrots and beets boil, peel, cut into small cubes.
  2. Bean boil, add to vegetables.
  3. Onions peeled, cut finely, add to salad.
  4. Cut cabbage, add to salad, season with lemon juice, mix thoroughly.

According to the rules of the egg-orange diet, it is impossible to add potatoes and vegetable oil to the vinaigrette. Oil in the dietary version should be replaced with lemon juice.

Menu with an egg-orange diet for 4 weeks

Egg-orange diet in the European version lasts 4 weeks. During this period, you can lose weight on 15 kg, observing all the basic principles (using at least 2 liters of water per day, eating only 3 times a day, excluding salt from the diet, etc.). Similar diet of all 4 weeks of egg-orange diet only in breakfast. Within a month on an empty stomach should eat an 1 orange, and then a couple of eggs boiled soft or hard-boiled, in the form of eggs, fried eggs, omelettes.

Each week of the egg-orange diet has its own characteristics:

  • 1 Week of Egg and Orange Diet – Lets lose weight on 5-6 kg. It is used for 1 eating complex carbohydrates (vegetables, fruits), and for the second – protein products (meat, poultry, fish).
  • 2 Week of Egg and Orange Diet – Continuing weight loss, you can get rid of 3 kg. The second week’s menu is similar to the first one.
  • 3 Week of Egg and Orange Diet – Strengthens weight loss, “leaves” more 3 extra pounds. 1 day should eat any unsweetened fruit, in 2 day – non-starchy vegetables (can be stewed, boiled, and in salads), 3 day – fruits and vegetables, on 4 day – fish with vegetables, on 5 day – chicken meat without skin with vegetables, on 6 and 7 day – fruits in unlimited quantities.
  • 4 Week of Egg and Orange Diet – The correct way out, in which you can lose weight by another 2-3 kg. The ration expands. It is allowed to consume protein foods (meat, fish, poultry) for 1 in combination with vegetables (both raw and thermally processed) and 1 unsweetened fruit.

It is important to remember, in order to achieve the maximum result of weight loss, that the last meal should be no later than 18: 00, and snacks are strictly prohibited. With a heightened sense of hunger, you can drink tea or coffee without sugar. During the day, you should drink at least 2 liters of fluid.

How much can you lose weight?

Egg-orange diet is an effective way to get rid of excess weight. In just 3 days, sticking to a strict mono-diet can get rid of 2-3 extra pounds. After enduring 7 days on the method of losing weight by Margarita Koroleva, you can “say goodbye” to 6-9 kg, depending on your initial weight. For 4 weeks, you can achieve amazing results, losing weight by 15 kg.

Slimming at home during the month on the egg-orange diet will be most effective if you increase your daily exercise. Sufficient morning exercises, long walks in the open air, refusal to use the elevator. During a low-calorie egg-orange diet, intensive physical activities are not recommended. To increase their costs at an exit in order to avoid a repeated set of “left” superfluous kgs.

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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