Egg Meal Planner
Ready-to-use egg-based meal plans for different nutrition targets. Full macro breakdown included.
7
eggs/day
1250
total cal
62g
protein
20%
cal from protein
Breakfast: Classic 2-Egg Breakfast
2 eggs (Scrambled) + whole wheat toast, fruit
380
cal
18g
protein
14g
fat
42g
carbs
Lunch: Egg Drop Soup + Rice
2 eggs (Poached in broth) + chicken broth, scallions, 1/2 cup rice
320
cal
16g
protein
8g
fat
44g
carbs
Dinner: Shakshuka
2 eggs (Poached in sauce) + tomato sauce, bell pepper, onion, bread
420
cal
18g
protein
16g
fat
48g
carbs
Snack: Egg Muffin Cups
1 egg (Baked) + vegetables, cheese (15g)
130
cal
10g
protein
8g
fat
3g
carbs
Weekly Grocery List (Egg Items)
Essentials
- Large eggs: 5 dozen (49 eggs/week)
- Cooking oil or butter spray
- Salt, pepper, spices
Complementary Foods
- Whole wheat bread/wraps
- Mixed vegetables (spinach, tomato, mushroom, bell pepper)
- Brown rice or oatmeal
- Greek yogurt
These meal plans are informational examples, not personalized recommendations. Adjust portions based on your individual calorie needs and activity level. This tool is for nutrition logging and awareness purposes only. See our disclaimer.