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Keto Egg Fast Diet Plan Menu – Day 2

Easy Keto egg fast diet plan menu for ketogenic dieters to lose weight fast.

Keto Egg Fast Diet Plan Menu – Day 2

I made it to Day 2 of of my Egg Fast plan!   And Holy Egg Diet Batman!  I lost 1.5 pounds on this first day!

If you are just tuning in and want to see what I ate yesterday, here is my Egg Fast Menu Day 1 food list.

Egg Fast Menu Day 2 Summary

Egg Fast Menu – Day 2

egg diet menu plan coffee

Morning Latte

5:30am – same as yesterday, my version of Bullet Proof Coffee made with 2 cups (16 ounce) of coffee, 1 tbsp each of coconut oil and butter, dash cinnamon and dash pink salt. 

I throw it all in my Vitamix to make my morning latte.  

I drank this while I answered a few emails and did a bit of moderating in the Egg Fast Facebook group.


Egg Fast Muffins (or Loaf)

egg diet menu plan cream cheese muffins

Egg Fast muffins!

8:30am 3 Egg fast Cream cheese muffins. I should do a whole separate post about these muffins because I have learned some tips and tricks.  For now, here is the quick & dirty :

  • Melt 4 ounces cream cheese and 4 tbsp butter on medium heat in a glass measuring cup in the microwave until soft. (Mine took a couple minutes at 50% power).
  • Using a whisk,  whip 4 eggs and 2 tbsp any flavor Skinny Syrup or equivalent of 2 tbsp sweetener into the glass measuring cup.  
  • Pour batter into 6 muffin tins or 1 loaf pan. ( I always double it so use more pans if needed).  
  • Bake at 325 for about 45 minutes or longer if in a loaf pan. (I use silicone muffin tins because no cooking spray required)

Egg Diet Menu plan- devilled eggs12:30pm – Devilled Eggs.  3 eggs cut in half.  Remove yolks and mash with 2 tbsp mayo. Salt and pepper. Easy, easy.

5:30pm.  Grilled Cheese Wafflewich.  Oh this is sooo  delicious!  If you recall, I made a double batch of egg fast waffles last night and saved 4 waffles for today.  

I buy the sliced cheddar from Costco (each slice is about 3/4 ounce) and this is NOT those processed cheese slices.  

Assembly of Grilled Cheese wafflewich

  • I measured out my tablespoon of butter  and put half in my green non-stick frying pan.
  • Put the cheese slice between 2 waffles and slap it down in the pan. 
  • Press it into the sizzling butter until browned, and then flip it over until I can see the cheese is melting.  
  • Repeat this with the other 2 waffles, butter and another slice of cheese.  Enjoy!

Egg Diet Menu Plan low carb waffle

So today on my second day I had a bit of a headache and NO hunger, however while putting the finishing touches on this post (by doublechecking my math!) I realized I had 1 tbsp fat too many!  

Ooops.  I am trying to train myself to not eat unless I am hungry, so I may or may not eat a boiled egg sometime this evening. But I just wanted to put it out there that I make mistakes with this too!  πŸ™‚  

Just move on and do the next right thing!

Total for the day:  7 eggs, 8 tbsp fat and 4.5 ounces of cheese.

See you tomorrow for Day 3!

More Egg Fast Recipes to Try

Here are some basic egg fast recipes for you to try out!

How to Make a Keto Egg Fast Chaffle

Egg Fast Lemon Cheesecake Fat Bombs

Instant Pot Sous Vide Egg Bites for the Egg Fast!

Keto Mini Egg Fast Pizzas

Best Low Carb Waffles Recipe

Egg Fast Recipe: Egg Puffs

Keto Matcha Tea Fat Bomb for Egg Fast and Shakes!

Egg Fast Recipe: Lemon Filled Danish

Keto Cloud Bread with Dairy Free and Egg Fast Options

Keto Egg Fast Lemon Bars

Mascarpone Hazelnut Low Carb Cheesecake Muffins

Easy Avocado Oil Mayonnaise Recipe So Delicious You Will Want it on Everything!

Egg Fast Approved!

The Ultimate Guide to the Keto Egg Shake

Egg Fast Menu - Day 1

Keto Egg Fast Diet Plan Menu - Day 2

Keto Egg Fast Diet Plan Menu - Day 3

How to Transition from Egg Fast back to Keto LCHF

How to go back to Keto and NOT gain back the weight.

Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.
Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.

Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.

Keto Egg Fast Diet Plan Menu – Day 2


Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.
Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.
Keto egg fast diet meal plan menu and rules. Lose weight fast with the egg fast diet.
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66 Responses to Keto Egg Fast Diet Plan Menu – Day 2

  1. Jennifer says:

    I cannot find Vanilla Bean Powder anywhere. Is there anything I can substitute on the 3 cream cheese muffins?

    • KetoWoman says:

      Oh yes for sure! You can use 1 tsp vanilla extract. Or you can use a couple tbsp of vanilla skinny syrup and omit the sweetener. I just used it because that’s what I had at the time.

  2. Well-thanks to ALL, for the inspiration. Tomorrow I’ll be on day 4 of the EGGS and cheese thing. My husband is not happy about my doing this as we are retired and had been eating together. But–he stopped all wheat a couple of years ago and lost 85 lbs. So-I gave up bread too. BUT–it was this egg part of the Keto that has helped me already loose 10 lbs (7 days-I didn’t get strict with myself till three days ago. My goal is to lose 40. If anyone checks my facebook, I’m in several face/body painting groups; face painters diet too. Maybe they will accept me. My Keto’s are capsules;not powder. I do take another powder drink-the green one–sometimes and I am big on nine golden raisins soaked in GIN a day. (If you never heard of it–check it out. I have been doing that for at least 30 years.) I hate to cook but will try your waffles. Even my husband could eat them and we have hazelnut syrup on hand. Oh–for the BRAIN, I also take nine blueberries a day, but, I consider those like vitamins; not extra food while I am doing the eggs. Like I said, just one more day of just egg/cheese and the coconut oil with my turmeric, and pepper or whatever. I uped my intake of the Keto capsules to 2 a day. Do you think that is too much? Thanks all.

  3. Heather says:

    I just made these and they came out lovely. I only had to bake mine for 30 minutes. I added some lemon juice and zest to the mix. ☺️

  4. Jenn says:

    Did you ever get a chance to post your tip & tricks for the cream cheese muffins and the recipe for the egg fast compliant lemon cream cheese muffins? I enjoy your website and want to thank you for helping those of us who search for recipes to help us keep up with this WOE by having some variety.

  5. Lynn says:

    Hi….very interesting..can I snack on anything else on the egg fast…….can I use extra virgin oil for frying eggs and is it recommended to eat the cheese only at meal times…..also could I use the mayonnaise to make a coleslaw…just very new… Love your blog…will it slow down weight loss if I eat more eggs…is a tablespoon of butter or fats recommended with each egg….many tks

  6. Tina says:

    Too bad I can’t post a pic here! My cream cheese muffins are GINORMOUS!!! And they still have 17min ??

    • KetoWoman says:

      haha, I can imagine! They tend to puff up really big but then they will flatten when they cook because there is no flour or baking powder. But worry not, they taste great!

      • Tina says:

        Very tasty ? I had mine with butter and put chia jam and sf syrup on them for the bf. He was impressed too ??

  7. Dyou have a cookbook with your recipes?

  8. Cynthia says:

    Thank you for posting your results and recipes. I just found out about the Egg Fast diet, and am looking forward to losing some weight.

  9. Christina says:

    Would you say fat bombs are ok on the egg diet?

  10. Lisa says:

    Couldn’t find the tips and tricks post for the cream cheese muffins or how many the recipe yields…help! Just back from Paris and need this eggfast! πŸ™

    • KetoWoman says:

      ha, sorry that post is not published yet, life got in the way! But the most important thing to note about that recipe is that it is made with 4 eggs and 4 fats, therefore 1/4 of the recipe counts as 1 egg and 1 fat (and 1 ounce cheese). So make your muffins and depending on the size of the muffin tins, you might get 4 muffins or 6 or 8. Whatever it is, just divide by the number of eggs always.

  11. Pam mayers says:

    So you eat 2 waffles each with the grilled chess right?total whole waffle for lunch.

  12. Inez says:

    So, the muffins turned out great with pumpkin pie spice and a few drops of orange extract. They got really high and then deflated. I used erythritol and a wee bit of stevia for sweetener.

    I always put a pan under my silicone muffin pans or the bottoms cook faster than the top. Glad I did that this time, too, as there was a fair amount of butter that dripped onto the lower pan. At least a tbs got away, I’d say.

    They are tastiest when cooled to room temperature, IMO.

    • KetoWoman says:

      Oh that sounds really good! I like mine refridgerator cold, they taste kind of cheesecakey to me that way.

      • Inez says:

        I am making some more tonight because they were so good. DH who is also LCHF will eat a few, too. I will put them in the fridge overnight.
        Tomorrow I planned to start transition, but may keep with this a few more days. Not burned out! Who knew.

  13. Inez says:

    Please, oh please, direct me to your tips and tricks for the egg fast muffins. I would like to know your adds for the lemon ones, too.

    I have a trial batch of them in the oven presently. I went off the reservation and added some pumpkin pie spice and a few drops orange extract. We shall see. I am optimistic!

    Thank you for sharing all you learn and do with us.

  14. Elizabeth S. says:

    Maybe I did something wrong, but the muffins came out burnt. My apartment smells like burnt muffins now.

    I microwaved the cheese and butter for 2-3 minutes at 50%, then whipped in the sweetener, cinnamon, vanilla (I used extract), and eggs. Next I poured the batter into 6 muffin tins and bake at 325F for about 45 minutes

    • KetoWoman says:

      The only thing that makes sense is that your oven is much hotter than mine. If you make them again, check them at 20 minutes to see where they are at, then keep checking them every few minutes. Maybe it will only take 30 minutes in your oven. I hope it works for you because they are really good!

    • Christina dK says:

      I think the problem is that it should probably be 325 CELSIUS not Farenheit.

      • KetoWoman says:

        oh my goodness no! 325 Celsius is over 600 Farenheit, that would burn them for sure!

  15. Patti says:

    Did you ever do a whole post on the Cream cheese Muffins? I would love to read all about that! I love your blog and your recipes! Thanks so much! It makes doing this just a bit easier!?

    • KetoWoman says:

      No but last weekend I made some egg fast compliant lemon cream cheese muffins and they were quite good. So I am working on that again and hope to have it done this weekend. Thanks for reading!

  16. Kris says:

    I tried joining the Facebook egg fasting group today, but was denied. Not sure why. I’d really like to get in because I started the egg fast today. Any ideas?
    For breakfast I had 2 eggs, 2 tbsp butter, and sprinkled Bleu cheese and made a buffalo omelette with Frank’s hot sauce. Delicious!
    For lunch I hard boiled 2 eggs and mashed 2 tbsp of mayonnaise and a little more sprinkled Bleu cheese crumbles into a bowl and made sort of an egg salad.
    For dinner, another Bleu cheese buffalo omelette.
    I have been drinking black coffee several times a day with a little Stevia powder sprinkled in. I’m used to drinking a lot of coffee, so I wanted to wean down slowly. I wanted to make BPC, but I was worried I’d be consuming too much fat? I’m also drinking a lot of water.
    I tried the egg fast a couple of weeks ago and by the 2nd day I gained 2 pounds and had a terrible stomach/digestive reaction. I realized my body wasn’t keto adapted (the keto thing is new to me) so I took a couple of weeks to slowly introduce the keto foods. I hope by tomorrow, day 2, I don’t gain any weight and my stomach won’t revolt. I’m feeling great tonight, not hungry, no headaches, relaxed, not bloated. Wish I knew about keto years ago! Only challenge is I’m vegetarian, never liked the taste of any meat (shocking, huh?), but I can tolerate eggs and cheese. I have about 25 pounds to lose.
    How do I get into the egg fast FB group? Thanks.

    • KetoWoman says:

      Sounds like you are off to a great start there! You can have BPC on the egg fast, you just have to count the fats and then have more eggs to match. If your facebook profile is not accessible to the admins they won’t let you in. We get daily spammers in there even when we screen profiles! Send me your name or contact one of the admins from the EF group and let them know you are a real person, they will let you in then! πŸ™‚

  17. Nancy Ogbuji says:

    Pls I just requested to be added on your FB page, I have been on lchf since 1st April, but have been stalled for over a month now. Pls I need serious help. NANCY OGBUJI

  18. Kelly says:

    Any way I could use avocado instead of butter?

    • KetoWoman says:

      Avocado isn’t part of the egg fast. Butter, coconut oil and mayo. You certainly don’t need my permission to eat what you want, but for just a few days why not follow it exactly? That will give the best results. Good luck!

  19. Jan says:

    dont have a waffle thingy – can w make these in a pan?

  20. Jan says:

    I dont use a microwave so I guess we just heat it over a pan of water in a bowl or in a frypan?

  21. Valerie says:

    I was wondering if you ever did a whole post with the tips you figured out for the muffins. They are great! I substituted marscapone cheese once, but they were super hollow, lol, like balloons! My son and I laughed and laughed. Anyway, just wondering if this is the best place to get the recipe or if you’d broken it out a little more elsewhere. Thanks for the recipe!

    • KetoWoman says:

      I always have great plans to expand on things but life gets in the way! I have tried the muffins a few different ways, like for example making them savory instead of sweet. You can put any herbs or spices in there and use sharp cheddar for more flavor. I have also used various flavors of sugar free surup like hazelnut. This recipe is the basic recipe, it’s really just changing up flavor. Thanks for reading my articles!

  22. Aidee says:

    Can you share the brand of cheese you use? I am looking to start an egg fast next week. Thanks!

    • KetoWoman says:

      I’m in Canada, here we have Armstrong and Kraft. I use either the bricks of cheddar cheese or the Philedelphia cream cheese that comes in a brick.

  23. phyllis mueller says:

    Hi I am interested in starting this way of eating did Atkins many years ago have always been high fat high protein eater drink lots of water, but cannot seem to stop sugar cravings and want to eat at night

    • KetoWoman says:

      If you can get past those first few days the cravings will stop! I hope you make the decision to start again! Good luck!

  24. Sue says:

    How many eggs and cheese are in each muffin?

    • KetoWoman says:

      That will depend on the size of muffin tins you choose to use. If you can get it into 4 muffin tins, then it will be one egg and one cheese each. If it goes into 8 muffin tins, then you will eat 2 muffins to get one cheese and one egg. If you pour it into 6 muffin tins, then you will eat 1 1/2 muffins to get one egg and one cheese. And that’s all the math I am doing today! πŸ™‚

  25. Karen says:

    I have been doing the egg fast for 5 days but the keto sticks are only showing a very light pink is this ok or might I be doing something wrong.
    My meals are
    Bullet proof tea 6AM
    1 hard boiled egg 930
    2 hard eggs plus hellmans mayo 1 tbs 1200 and 1oz cheese
    1 hard boiled egg 300
    2fried eggs in butter with 2 oz cheese on top at 500

    • KetoWoman says:

      actually it is just fine! You are either in ketosis or you are not, kind of like those pregnancy tests. Dark purple could mean dehydration! From your eggs you have listed be sure that you also ate 6 full tablespoons of fat.

  26. Caren says:

    I was afraid to make the muffins, Afraid they would be just cinnamon eggs. NOPE! They are amazing. I’m so glad I finally made them. In fact, they were so good that I made a second batch substituting one ounce of mozzarella and one ounce of parmesan for two of the cream cheeses. I added a pinch of garlic powder and Italian seasoning. Thank you so much for this recipe. It is just what I needed for those times when I know I won’t be able too cook something up.

  27. Michele Tracy says:

    What can be used in place of vanilla powder? Vanilla extract or vanilla protein powder? Thank you Michele

    • KetoWoman says:

      The vanilla is optional but you could use extract if you like. Not the protein powder, that would’nt work.

  28. Satish says:

    On 2nd day you took out yolk from boiled eggs. Did you mash yolk as well in your egg salad with mayo. Thanks.

    • KetoWoman says:

      With deviled eggs you remove the yolk, and then mash the yolk with mayo, salt and pepper. Then you put that mashed up yolk back into the egg as in the picture I took! I hope that clears it up! πŸ™‚

  29. Josie says:

    Can I use raw cacao butter in my coffee instead of regular butter? I usually use it when eating keto.

    • KetoWoman says:

      It’s probably close enough in fat profile to butter except that I seem to remember it is lower in Omega 3’s. It’s really up to you. In the EF group we do tend to keep the choices very restricted because limited choices make it easier for the new people to jump in and follow it. Thanks for visiting! πŸ™‚

  30. LORI says:

    The waffle grilled cheese looks and sounds amazing…I think IΒ΄ll try this tonight! even though IΒ΄m not egg fasting today….

    • KetoWoman says:

      Ya, I was pleasantly surprised! The secret is to crisp it on the outsides by pressing it down with a flipper in the sizzling butter. Ok, I want it again now! πŸ™‚

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