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Egg Fast Meal Plan

I thought that you would love a basic Egg Fast Meal Plan so here it is.

For most of us following a keto diet sometimes we experience stalls. There is nothing more frustrating if you are try to lose weight on the keto diet and the scales aren’t moving.

When this happens many of try different kind of keto fasting methods. The most popular being an egg fast, but there is also a Fat Fast, Meat Fast or Carnivore and Intermittent Fasting and so many more.

To learn more about how an egg fast works, check out my blog post What is an Egg Fast?

smashed egg on black background

3-Day Egg Fast Meal Plan

So here is what I am calling my basic egg fast meal plan. I have included a few egg recipes that are a little bit more than just “eggs”.

The basic “rules” of the egg fast, first published by Jimmy Moore, is to eat 1 tablespoon of fat with each egg and up to 30g (1oz) of cheese per egg. Spices and a little sauces are allowed but just keep it to 1g net carbs or under per egg, or less than 5g net carbs per day.

So while I am currently testing a whole new modified version of the Egg Fast, here is a simple plan that you can stick to.

Oh and you may notice there is hemp seeds in my Keto Chaffle Recipe. Let me tell you that they will feature in the new Egg Fast 2.0.

Hemp seeds (or hemp hearts) have many similar nutritional benefits as an egg.

The inclusion of them in the egg fast has shown no reduction of how much weight is lost in my testing versus when I don’t have them.

The chaffles are absolutely delicious and I am sure you will use them outside of an egg fast for burgers, toast or a delicious snack.

Egg Fast Meal Plan pinterest banner

Keto 3-Day Meal Plan

DAY 1 


2 eggs fried in 2 tablespoons butter


Mini Babybel Cheese or 30g cheese of choice


2 hard boiled eggs with Easy Keto Mayonnaise


Bulletproof Coffee


2 x Best Keto Chaffle with 2 Poached Eggs and Ranch Dressing



1 x Keto Egg Fast Shake – Salted Caramel


Mini Babybel cheese or 30g any cheese of preference


2 hard boiled eggs with Easy Keto Mayonnaise or Easy Keto Ranch Dressing


Bulletproof Coffee


2 hard boiled eggs with Easy Keto Mayonnaise or Easy Keto Ranch Dressing



3 scrambled eggs in 2 tablespoons butter and 30g cheese


Bulletproof Coffee


2 x Best Keto Chaffles with 30g cheese, 2 scrambled eggs and Easy Keto Mayonnaise


1 x Keto Egg Fast Shake – Salted Caramel


30g haloumi and 2 eggs fried in 2 tablespoons butter

chaffles on a white and brown plate

More Keto Resources

So you may already know I have a very popular Egg Fast eBook with some crazy good egg recipes. It really is just a super low carb keto meal plan that anyone can enjoy from time to time.

It is amazing what you can do with just eggs, cheese, fats and a few spices. And, yes we can make great recipes that you can enjoy to break up the monotony of just eating eggs.

So aside from using this 3-Day egg fast meal plan you can also get more egg recipes and ideas from my eBook if you need them.

Use the link above to check out the full recipe index.

want more meal plans?

Keto Meal Plans & Support

3 responses to “Egg Fast Meal Plan”

  1. Di Wakefield says:

    Hi Megan, I also don’t drink coffee but love my chai, when you say use chai is there a particular chai you recommend please

  2. Christine says:

    Hi Megan. I don’t drink coffee, what can I substitute?

    • Megan Mad Creations Hub says:

      Hi Christine, you could use a chai, or sugar free hot chocolate or simply just have the Caramel shake instead, if you wanted to drink a meal. Otherwise have more eggs.

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