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.


Want some free printables to help you with the egg fast?

Get the rules, checklist, tracker, and grocery list here!!

Egg Fast Muffins (or Loaf)

egg diet menu plan cream cheese muffins

Keto Egg Fast Cream Cheese Muffins

Yield: 8
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes


Basic Muffin Batter

  • 4 eggs
  • 4 tbsp butter
  • 4 ounces brick cream cheese
  • Flavors and toppings of your choice (see notes)


    • 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 or other toppings of your choice (see notes) 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 30 minutes for muffins and about 45 minutes or longer if in a loaf pan. (I use silicone muffin tins because no cooking spray required)


    You can make these muffins sweet or savory. Ideas for changing up these muffins (Be sure to adjust the macros!):

    • Skinny Syrups (about 2 tbsp)
    • Sweetener to taste
    • Greek or Italian seasonings
    • Extyra cheese on top
    • Hot sauce (Franks Red Hot is clean)

    Nutrition Information:
    Yield: 8 Serving Size: 1
    Amount Per Serving: Calories: 136Total Fat: 13gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 123mgSodium: 126mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 4g

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.

    Did you make this recipe?

    Please leave a comment on the blog or tag me on Instagram! @ketogenic.woman. Follow me on Pinterest by clicking the Pinterest button to the left!

    8:30am 3 Egg fast Cream cheese muffins. (see printable recipe card above) :

    • 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 30 minutes for muffins and 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! :-)  

    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

    Want more Egg Fast recipes? You've come to the right place, we have the best ones here! Check them out!

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    Keto Egg Fast Diet Plan Menu – Day 2


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    A close up of food, with Egg and Menu

    70 thoughts on “Keto Egg Fast Diet Plan Menu – Day 2”

      1. Those items are not on the egg fat so you will have to make that call if you want to use them or not. Since this is a fast and for only a few days, my recommendation is to follow it exactly as it’s laid out for best results. Most people blend butter and or coconut oil in their coffee and it comes out very creamy. Give it a try!

      1. I would say that falls under the umbrella of spices and condiments to be used sparingly. So a little splash should be just fine!

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

    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. 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. 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. 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

      1. 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!

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

      1. Funny you should ask, I am thinking of doing one for Jan 2018. I have many recipes for the egg fast that are not even on this blog. Stay tuned!

    6. 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.

        1. That sounds awesome, I LOVE Matcha tea! My co worker & I are doing the egg fast today & tomorrow and then Monday & Tuesday (I know, breaking rules) and I’m following lots of your recipes so thank you!

    7. 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! :(

      1. 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.

    8. 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.

        1. 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.

    9. 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.

    10. 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

      1. 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!

    11. 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!?

      1. 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!

    12. 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.

      1. 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! :-)

    13. 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

      1. 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!

    14. 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!

      1. 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!

      1. 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.

    15. phyllis mueller

      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

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

      1. 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! :-)

    16. 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

      1. 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.

    17. 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.

      1. 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! :-)

      1. 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! :-)

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

      1. 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! :-)

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