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 trying to lose weight on the keto diet and the scales aren’t moving.

When this happens many of try a different kind of keto fasting method. 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.

An egg diet to lose weight may sound strange, but there are is no harm in this. Basically, it is a very low carb, high protein (and fat) diet over a few days. The egg diet can actually help you to break some bad snacking habits. Help stop sweet cravings and get you back into ketosis before returning to a low carb ketogenic diet. When you look at it like that it makes a solid case for some of us to use it.

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”.

What are the rules of an 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 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 are 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.

I also decided to increase the allowable foods into the Egg Fast diet with my eBook Egg Fast 2.0. While focusing on very low carb foods that were still high in protein and fats I was able to add some extra foods into the Egg Fast Diet with the same (or better) results.

I introduced hemp seeds, bacon and avocado into the egg fast and our team of testers (as well as me) tested it out. We lost an average of 3.5 kg over the 5-day fast. The eBook also includes meal plans for fat fasting and how to transition from the egg fast back to a low carb diet.

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.

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Keto Meal Plans & Support

Megan Ellam is an Australian keto recipes blogger living in Thornton, NSW. She is the author of amazing keto cookbooks such as Slow Cook KetoKeto LocoThe Healthy Family Keto Cookbook and Every Day Keto.

Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017. After a long cooking career Megan simply swapped her “foodie focus” to easy keto recipes. Her keto Australian recipes all include both metric and US customary measures so that everyone can enjoy them.

Megan also makes all the recipes suitable for conventional cooks, Thermomix recipes and thermal cookers e.g. Magimix recipes.

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5 responses to “Egg Fast Meal Plan”

  1. Deb says:

    Is it ok to do the Egg Fast if you haven’t been doing Keto for a few months and what to try and get back into the Keto lifestyle ?

  2. 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

  3. 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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