# Eggetarian diet: how to cover protein, B12 and planning for training > An eggetarian diet eats eggs but no meat or fish. See protein per egg, how to reach 1.6 g/kg, why B12 needs a plan, a sample day and when to ask a dietitian. Published 2026-11-14 · Updated 2026-11-14 · revns editorial An eggetarian diet is a vegetarian diet that includes eggs. It can easily reach the protein target for people who train, about **1.4 to 1.6 g per kg of body weight a day**, because eggs, dairy, legumes and soy all carry protein. The two things to plan are **vitamin B12** and **iron**, and the rule to keep is simple: eat one protein anchor at every meal and do not let eggs carry the whole load. **TL;DR** - An egg has about **6 g of protein**. Three eggs a day gives only about 18 g of a 110 g target, so eggs are a helper, not the plan. - Build each meal from **one anchor (eggs, paneer, curd, tofu or soy chunks) plus one legume plus a grain**. - The AHA's 2019 advisory said **one whole egg a day** is reasonable for healthy people. People with high LDL, diabetes or heart disease should ask their doctor. - Adults need **2.4 micrograms of B12 a day**. Eggs and dairy supply some. Check your intake rather than assume it. - Cook eggs until firm if you are pregnant, older or have a weak immune system. ## What is an eggetarian diet, and who eats it? An [eggetarian](/dictionary/eggetarian) eats eggs but no meat, poultry or fish. The word is common in India and among South Asian communities worldwide. Most eggetarians also eat dairy. Some skip dairy, and some skip eggs on certain days for religious reasons. Others eat eggs but avoid foods made with gelatine or animal rennet. Because there is no single definition, plan from what you actually eat. Count your eggs, your dairy and your plant proteins separately for a week. Then see where the gaps are. ## How much protein does an eggetarian need? The same as anyone with the same body and training. For a lifter, a sound planning number is about **1.6 g/kg a day**. The evidence comes from a 2018 meta-analysis in the British Journal of Sports Medicine by Morton and colleagues. It pooled 49 randomised trials with 1,863 adults doing resistance training. Gains in fat-free mass levelled off at about 1.6 g/kg on average. That is a group average, so some people may gain from slightly more. For a 70 kg person, 1.6 g/kg is about 112 g. Use the [protein calculator](/tools/protein-calculator) for your own number, and read [how much protein per day](/blog/how-much-protein-per-day) for the range for non-lifters, older adults and people who are cutting. ## Which foods give an eggetarian the most protein? These are rounded values from standard food tables. Brands differ, so read labels. | Food | Serving | Protein (about) | | --- | --- | --- | | Soy chunks (textured soy protein) | 50 g dry | 26 g | | Paneer | 100 g | 18 g | | Greek yoghurt, plain | 170 g | 15 to 17 g | | Firm tofu | 150 g | 20 g | | Lentils (dal), cooked | 1 cup (200 g) | 18 g | | Eggs | 3 large | 18 g | | Chickpeas, cooked | 1 cup (165 g) | 15 g | | Cottage cheese | 100 g | 11 g | | Milk or soy milk | 250 ml | 7 to 8 g | | Egg, one large | 1 egg | 6 g | | Peanut butter | 2 tbsp | 7 g | Eggs are a useful anchor because they are cheap, quick and easy to cook in many ways. They also have a complete amino acid profile, which means they contain all nine essential amino acids. But the table shows that a single egg is a modest amount of protein. Two eggs at breakfast are about 12 g. Pair them with something else. ## How do you build a high-protein eggetarian meal? Use one pattern for any cuisine: 1. **Anchor (15 to 25 g):** eggs, paneer, Greek yoghurt, tofu, soy chunks. 2. **Legume (10 to 18 g):** dal, chana, rajma, lentils, hummus. 3. **Base (5 to 10 g):** roti, rice, oats, bread, quinoa. 4. **Extras (3 to 9 g):** nuts, seeds, curd, milk. Examples: - **Indian breakfast:** two-egg masala omelette, one roti and a glass of milk: about 12 + 3 + 8 = 23 g. - **Indian lunch:** dal (1 cup) with paneer bhurji (100 g) and one roti: about 18 + 18 + 3 = 39 g. - **Dinner:** egg curry with two eggs, rajma and rice: about 12 + 15 + 5 = 32 g. - **Global:** shakshuka with two eggs and a side of hummus and bread: about 12 + 8 + 6 = 26 g. - **Snack:** Greek yoghurt with pumpkin seeds: about 22 g. ## Are eggs safe for your heart? This is the question most people ask first. The key source is a 2019 science advisory from the American Heart Association, published in Circulation (Carson and colleagues). It reviewed the evidence on dietary cholesterol and heart disease. Its main points: - Current research does not support a specific numerical limit on cholesterol from food. - It is reasonable for **healthy people** to eat **one whole egg a day** as part of a heart-healthy diet. - Egg intake was generally not significantly linked to cardiovascular disease risk in the studies reviewed. - The 2019 ACC/AHA prevention guideline still supports lowering dietary cholesterol for overall heart health. What surrounds the egg counts: butter, cheese, fried food and processed meat matter more than the egg alone, and an eggetarian diet has no processed meat. What this does not tell you: the advisory speaks to healthy people. It does not give an egg number for people with diabetes, high LDL cholesterol or existing heart disease. If that is you, ask your doctor or a dietitian. Also remember that dairy fat adds up, so paneer, ghee and full-fat cheese are worth a look if you eat them daily. ## Does an eggetarian diet cover vitamin B12? Often, but it is not guaranteed. The NHS lists eggs and dairy, along with meat, fish and fortified foods, as sources of vitamin B12. Plant foods have none unless they are fortified. The US NIH Office of Dietary Supplements gives the adult recommended intake as **2.4 micrograms a day**, rising in pregnancy and breastfeeding. An eggetarian who eats eggs and dairy every day usually has a source. Someone who eats few eggs, little dairy, or who is dairy-free, has less. The NHS also says that B12 deficiency can come from poor absorption, for example in pernicious anaemia, and from some medicines such as proton pump inhibitors and anticonvulsants. The NHS says B12 or folate deficiency affects around 1 in 10 people aged 75 or over and 1 in 20 aged 65 to 74. So the plan is: 1. Check how many eggs and dairy servings you eat in a normal week. 2. Ask a doctor or dietitian whether a blood test makes sense, especially if you feel unusually tired or have tingling in your hands or feet. 3. Use fortified foods (check the label) or a supplement only on professional advice. We do not give doses here. ## What about iron, zinc and other nutrients? Egg yolks, legumes, seeds and leafy greens all contain iron, but the iron from plants is absorbed less well than iron from meat. Eating vitamin C foods such as lemon, amla, tomatoes or peppers with a meal helps, and strong tea or coffee with the meal can reduce absorption. Zinc, iodine, calcium and vitamin D also deserve a look. Do not guess: a registered dietitian can review your intake, and a blood test can check iron and B12 levels. Our guide to [five numbers worth a weekly check-in](/blog/five-numbers-weekly-health-check-in) covers the habit of tracking. ## What does a 110 g eggetarian day look like? A sample for a 70 kg person: | Meal | Food | Protein (about) | | --- | --- | --- | | Breakfast | 2-egg omelette, 1 roti, 250 ml milk | 23 g | | Lunch | Dal (1 cup) with paneer bhurji (100 g), 1 roti | 39 g | | Snack | Greek yoghurt (170 g) with 15 g pumpkin seeds | 22 g | | Dinner | Soy chunk curry (30 g dry), rice, salad | 18 g | | Evening | 2 tbsp peanut butter on toast | 10 g | | **Total** | | **about 112 g** | This day uses only two eggs, which keeps it near the one-egg-a-day advice, and most protein comes from dairy, legumes and soy. Swap paneer for tofu if you want less dairy fat, or swap dal for chana. ## What should you do this week? **If you are new to eggetarian eating:** 1. Pick three anchors you enjoy, for example eggs, paneer and soy chunks. 2. Cook a big batch of dal or rajma on Sunday. 3. Add one anchor and one legume to lunch and dinner. 4. Cook eggs through until firm. **If you already train:** 1. Work out your target: weight in kg times 1.4 to 1.6. 2. Log your meals for three days. In revns the [meal tracker](/features/meal-tracking) lets you note what you ate next to your training, so you can see the pattern. It is a log of your own entries, not a diagnosis. 3. Spread protein over three or four meals instead of one large dinner. 4. If you are well under target, add one more anchor before you add a powder. More cuisine ideas are in [high-protein vegetarian meals](/blog/high-protein-vegetarian-meals-indian-and-global). If you ever drop eggs too, see [vegan protein without supplements](/blog/vegan-protein-without-supplements-how-to-hit-your-target). ## When should you see a professional? Talk to a doctor or registered dietitian if you have kidney disease, diabetes, high cholesterol, or any long-term condition, if you are pregnant or breastfeeding, or if you have a history of disordered eating. See a doctor for tiredness that does not go away, pale skin, a sore or red tongue, tingling or numbness in hands or feet, shortness of breath, memory problems, or unplanned weight loss. These need a proper check. Chest pain or fainting needs urgent care. ## Related - [How much protein per day](/blog/how-much-protein-per-day) - [High-protein vegetarian meals: Indian and global ideas](/blog/high-protein-vegetarian-meals-indian-and-global) - [Vegan protein without supplements](/blog/vegan-protein-without-supplements-how-to-hit-your-target) - [Protein calculator](/tools/protein-calculator) - [Meal tracking in revns](/features/meal-tracking) This is general training guidance, not medical advice. ## Sources - [Carson JAS et al. Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association. Circulation 2020;141:e39-e53 (published online 16 December 2019)](https://doi.org/10.1161/CIR.0000000000000743) - [Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 2018;52:376-384](https://doi.org/10.1136/bjsports-2017-097608) - [NHS. Vitamin B12 or folate deficiency anaemia](https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/) - [NIH Office of Dietary Supplements. Vitamin B12 fact sheet for consumers](https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/) ## Questions ### What is an eggetarian diet? An eggetarian eats eggs but no meat, poultry or fish. Most eggetarians also eat dairy, though some do not. The term is common in India. Nutrition texts call the pattern ovo-vegetarian, or lacto-ovo-vegetarian when dairy is included. ### How many eggs a day is fine? The 2019 American Heart Association science advisory said it is reasonable for healthy people to eat one whole egg a day as part of a heart-healthy eating pattern. It gave no higher number. If you have high LDL cholesterol, diabetes or heart disease, ask your doctor or dietitian what suits you. ### Can an eggetarian reach 1.6 g of protein per kg? Yes. A 70 kg person needs about 112 g. Eggs, curd or Greek yoghurt, paneer, dal, soy and a grain at each meal reach that with food alone, as the sample day below shows. ### Do eggetarians need to worry about vitamin B12? Less than vegans, because eggs and dairy contain B12, but it still needs a plan. The adult recommended intake is 2.4 micrograms a day. If you eat few eggs and little dairy, check with a doctor or dietitian, who can order a blood test and advise on fortified foods or supplements. ### Is egg white or the whole egg better? The yolk holds much of an egg's vitamins and minerals, and the white holds most of the protein by weight. For most healthy people one whole egg a day fits the AHA advice. Extra whites are a way to add protein without adding yolks. ### Are raw or runny eggs safe? Raw and runny eggs can carry Salmonella. Cook eggs until the white and yolk are firm if you are pregnant, older, very young or have a weak immune system. Follow your local food-safety agency for the details. --- Canonical: https://revns.com/blog/eggetarian-diet-protein-b12-and-planning Index of everything: https://revns.com/llms.txt revns gives training guidance, not medical advice.