Two eggs in egg cups on a white chopping board.

If you’re asking yourself what is an egg fast, here’s everything you need to know and more. Not without controversy, the egg fast diet has its share of egg fasting fans and those who think it is just a fad.

No matter what they think this “diet” has been going strong for more than 10 years.

Over the years, we have tested and written lots of egg fast recipes. With new research, our egg fast recipes and cookbooks have been evolving.

In this article, you will find the common egg diet rules and how we have changed it into a well-balanced protein fast that can help kickstart ketosis and your weight loss journey.

What is The Egg Diet?

The 3 day egg fast plan has long been used as a popular way to lose weight on a low carb keto diet. The egg fast was originally developed by Jimmy Moore in 2010.

No, the egg fast is not just eating eggs. It is an egg diet plan that includes fats and cheese and no processed foods.

In its most basic form the ketogenic egg fast menu includes:

  • lots of eggs (fried eggs, hard boiled eggs, poached, scrambled etc.).
  • butter (or other fats like MCT oil, lard, ghee) for every egg
  • cheese (mozzarella, cream cheese, feta and more)
  • water, tea (without milk or cream), diet soda, and black or bullet proof coffee.

Ideally, this is just a short term 3-day egg diet meal plan. You can follow the 3-Day Egg Diet Plan or the standard rules to create simple keto recipes yourself.

Related Posts: Egg Fast Meal Plan / The Egg Crate

Original Keto Egg Fast Rules

What can you eat on an egg fast?
* Eat one egg within 30 minutes of waking up
* Add 1 tablespoon of butter or fat (MCT oil, ghee, coconut oil) for each egg
* Eat every 3-5 hours (even when not hungry)
* Eat at least 6 whole eggs per day
* Stop eating three hours before bedtime
* Eat up to 28 grams of full-fat cheese per egg
* Drink up to three cans of diet soda per day

Egg Fast 3.0 eBook - The Crackening cover on a black ipad.

Who is the Egg Fast for?

Whether you have been following a keto diet or low carb lifestyle or not, almost anyone can enjoy the egg fast. It is great for breaking a weight loss stall or weight loss plateau. Egg fast results differ for everyone.

I find one of the biggest takeaways from it is identifying what you put in your mouth and when. I have reduced snacking, and carb creep, realised some bad eating habits and started to make permanent changes for my health and wellbeing.


Can I have milk or cream in my coffee?

No. Milk or cream are not included in the egg fast

What Can I drink while on the Egg Fast?

H2O. Lots and lots of water. Tea & Coffee without milk or cream is fine. Electrolytes should always be part of your daily liquids too. I use homemade electrolytes from Keto Mojo and enjoy them every day.

Can I drink alcohol?

Simple answer, no. It is a short term meal plan and it is best to go without.

How long should an egg fast last?

3-5 days.

Sample 3-Day Meal Plan and Recipes!

Here’s a sample (basic) 3-Day Keto Egg Fast Meal Plan to get you started. Some of the keto recipes included are cream cheese pancakes, keto chaffles, egg bites and so many more. Try these recipes:

  1. Keto Egg Fast Shake – Salted Caramel
  2. Best Keto Chaffle Recipe
  3. The Best Keto Buns (Egg Fast 2.0)
  4. Bullet Proof Coffee

Related eBooks: Egg Fast Recipes – Revised eBook

Mad Creations Egg Fast 2.0 and Egg Fast 3.0

So, we came up with what we believe is a plan better than any weight loss programs.

In 2020 we released Egg Fast 2.0.

The eBook has over 30 recipes and 3 meal plans that include the addition of hemp seeds, avocado, and small portions of bacon to some of the recipes. The ingredients used have similar macros to eggs and have been used to supplement eggs and fats in another way to make the meal plans more versatile, tasty and less monotonous.

In 2023 we launched the eBook, Egg Fast 3.0 – The Crackening and The Megg Fast.

The 3.0 plan (and recipes) is unlike our previous plans. The plan is more protein-focused, lower fat, and includes more foods. It also allows intermittent fasting, OMAD (one meal a day), and includes dairy free recipes.

4 days of great food you want to eat and then you can resume your usual eating. This is great for a cyclical keto meal plan too.

Fasting can help with weight loss, promote blood sugar control, and decrease inflammation. It makes sense to include the benefits of intermittent fasting with this

You can eat lean protein e.g. beef, chicken breast, pork loin, and seafood. Add 100g+ of lean protein to one meal per day.

There 5 meal plans to choose from. The plans are for 4 days only. You can choose to lengthen or shorten to fit into your week on alternate days with your normal keto diet plan.

The Egg Fast 3.0 plans include;

  • Shake & Bake (one meal and 1-2 keto shakes to choose from)
  • Protein Boost (including meat/seafood)
  • Hatch a Plan (for those who eat more than 1-3 times per day)
  • Dairy Free (4-day meal plan using dairy free low carb recipes)
  • Mixed Dozen ( a bonus plan for users with all 3 eBooks from The Egg Crate).


Are you ready to do this? Great! I can’t wait to hear how you go. Leave a reply below and let me know which plan you chose and if you felt better for it.

You can join our Facebook Group Community for more support, Q&A, and share your pictures with like-minded friends who like talking all about egg diets.

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3 responses to “The Egg Diet | What is an Egg Fast?”

  1. Julie

    Thanks so much for all the amazing egg fast recipes Megan. I have lost over 15kgs following your Crackening meal plans.

  2. Natusha

    I just completed the 5 day fast using recipes from both the first and second book.
    It was easy, tasty and I lost weight
    Thank you

    1. Megan Mad Creations Hub

      You are very welcome Tush x

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