We use eggs in our 8-Week Program meal plans because they’re nutrient-dense, affordable and easily available around the world. If eggs aren’t your thing, the good news is that the 8-Week Program meal plans are flexible and you can use substitute ingredients as you need.
Some of our favourite substitutions for eggs when they’re used whole in a dish are:
- 1/2 cup of legumes such as lentils, chickpeas, kidney beans
- 150g of tempeh
- 1/4 cup nuts of your choice such as almonds, peanuts, pistachios etc
- 1/2 cup of full-fat natural or Greek yoghurt
- 40g of full-fat cheese such as feta, cheddar or haloumi
- 150g protein of your choice such as tuna, fish, pork, beef, lamb, chicken etc
It’s really important that we choose substitute ingredients that have similar nutritional benefits to what we’re replacing so we can make sure we’re still meeting our dietary requirements each day.
Eggs can be more tricky than other ingredients to substitute, so in some situations (eg. an omelette!) we’d recommend you choose an alternate recipe to make instead.
Our recipe developers monitor the community forums and are here to help you with egg substitutions, so make sure you pop in and say hi!
Chia-gel egg substitute
For recipes that are using eggs as a binding ingredient (rather than to help it rise or for texture), you can use a chia gel in it’s place. For each egg required, combine 2 tablespoons of chia seeds soaked in 6 tablespoons of water and use this gel as you would an egg in the recipe.
Using chia-gel egg substitutes in baking things like loaves and muffins can be particularly tricky and not always suitable, so make sure you post a question in our community forums and our recipe developers can guide you through it.
We use a dozen eggs on both the omnivore and vegetarian 7-Day Reboot meal plans. For this reason, we don’t recommend the Reboot for people with egg allergies or those who prefer not to eat eggs.
If you do want to complete the Reboot, we can help you with alternatives for breakfast (which often includes eggs) and other adjustments, but this will mean you’re not following the meal plan exactly as it was designed.
Need more help?
Send us an email at firstname.lastname@example.org or hop on live chat between 9am - 530pm Monday - Friday (AEST).