Keto Egg Fast Diet Plan Menu – Day 3


Keto Egg Fast Diet Plan – Day 3

Egg Fast Diet Plan Day3


Keto Egg Fast Diet Plan Menu – Day 3

Wow, what a day this was! Day 3 started with me sleeping in by 1 hour and 15 minutes! And this was the first day that my boss was back from vacation. No way was he going to beat me into the office!

I am so thankful that in my fridge had a bowl full of boiled eggs and and a tupperware container of egg fast muffins (see Day 2 egg fast menu).

  I didn’t get to make my own coffee this morning, I stopped at Timmies near my office and got a black coffee.

So about the coffee, I actually drink it black now most of the time. The only reason I make the lattes while I’m on the Egg Fast diet plan is because it makes it easy to use up those fats!

Between the Egg Fast and doing a 30 day Zero Carb experiment, I managed to kick both the HWC and splenda habit. I have used a little bit of sweetener during this egg fast, but the 1-2 servings a day is a tiny fraction of what I used to have.

Egg Fast Menu Day 3 Summary:

  • Boiled eggs with butter
  • Egg Fast Muffins or Loaf 
  • Keto Cloud Bread with eggs
  • Fat Bombs

So here is the detailed breakdown of Egg Fast Diet Plan Day 3

6:45am – Tim Hortons large black coffee! Nothing more I can say there, and I did beat my boss to work. :-)

Egg Fast Diet Plan Boiled eggs with butter[2]
Boiled Eggs with butter
8:30am – 3 boiled eggs chopped topped with 2 tbsp butter. I microwaved for 30 seconds to warm it a bit. It was actually quite divine.

12:30pm – 3 cream cheese muffins. These were the muffins that I made yesterday on Day 2.  With my muffin pan, 3 muffins = 2 eggs, 2 cheese and 2 fat. So happy to have those in the fridge for these emergency situations.

5:30pm – Oopsie cloud bread with scrambled egg topping. See how fancy I made them!? They made me feel swishy just having them on my plate! 

You can see my detailed instructions with recipe card for Keto Cloud Bread (also called Oopsie rolls!)  

Here is how I made the Egg Fast Oopsies. You will need:

egg fast diet plan oopsie bread with scrambled eggs[2]
Fancy Oopsies!
  • 3 eggs
  • 3 ounce cream cheese
  • 2 bowls
  • Egg beater
  • donut pan.  (I actually was inspired by fellow Egg Fast group admin Elizabeth, who makes hers in a whoopie pan.  It made them look so beautiful!)

Instructions for Oopsies (Also known as Egg Fast Cloud Bread):

  1. Preheat oven to 300
  2. Separate egg whites into one bowl and put yolks into the other bowl.
  3. Beat egg whites on high speed until stiff peaks form, set aside
  4. Rinse off beaters and beat cream cheese and egg yolks on low speed until smooth.
  5. With a rubber spatula, fold the egg yolk mixture in the egg whites gently until incorporated.
  6. Spread the mixture into a donut pan (or a whoopie pan will work)
  7. Bake for 30 minutes, and then let cool.

What I did with mine is scramble an egg in butter, and then I put the egg in the little indentations from the donut pan. I ate 4 of them which equaled 1.5 eggs (half the recipe), 1.5 cheese and 1 egg scrambled in 1 tbsp butter.

After eating dinner I had the realization that because I slept in and drank black coffee, I was short

egg fast fat bombs
My little fat bombs

on fats.  So I made some quick fat bombs in the freezer from yet another great idea that I read in the EF group.

I melted 2 tbsp coconut oil, 2 tbsp butter and 1 teaspoon sugar free salted caramel Torani.  They are in the freezer right now. I will update this post tomorrow with a picture and a verdict of what I thought of them!

UPDATE:  Ok the fat bombs look pretty but were too salty for my taste. I do like the sweet/salt flavor combination but I think using salted butter and salted caramel together was too much.

Pro Tip:  Use Skinny Syrups instead, they have a million flavors. Well ok, thousands?

On the good side, they were nice and creamy and something to savor and let melt in my mouth. I will be experimenting with this one for sure.

Update Dec 2018 – I made some much better ones – Try my Egg Fast Lemon Cheesecake Fat Bombs here

So the last thing that happened is that my brother in law called and is arriving in town tomorrow afternoon. I may not be able to get a post together and I may also have a transition meal, depending on when he arrives. More to unfold!

Read How to Transition from the Egg Fast back to Keto here

Read my Egg Fast Results (plus my 3 year update) here

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!

Read my Egg Fast FAQ here

Easy Keto egg fast diet plan menu for ketogenic dieters to lose weight fast.
A close up of food
A close up of food

Text and food closeups

Text and food closeups

Text and food closeups


Egg Fast Weight Loss Diet - read all the details right here!

Keto Egg Fast Diet Plan – Day 3

73 thoughts on “Keto Egg Fast Diet Plan Menu – Day 3”

  1. Hello, I came upon your Day 3 for egg fast, however, I can not find day 1 and day 2. Would you be able to send these to me?
    Thank you,

  2. Thank you for all this fantastic information! Today was day 3 and I’m down 4lbs after yo yo -ing 2-3 lbs for a couple weeks. Three months ago when I started Keto I read another article about the egg fast and thought I’d never be able to do it. Your articles made it super easy! I even ate out! I ordered 2 steamed eggs and had the fat in my bulletproof coffee (Kerrygold butter and coconut oil).

    Thank you for such thorough information. Next up is to re-read the one about incorporating Keto back in. I’ll stay off the scale for a few days, add food back in slowly as you suggest.

    Thanks again!!

    1. I am so happy to hear this! The egg fast got me back on track again after months of floundering and losing the same few pounds over and over. Good luck!

  3. Thanks so much for posting your meal plans. I have a question…
    I understand how the Egg Fast works. One ounce of fat per egg. But in your meal plans, you mentioned 1 tablespoon of fat per egg. For example, 2 tablespoons of mayonnaise with two hard boiled eggs. But, 1 tablespoon is only 1/2 an ounce.

    So I’m confused.

    1 tbsp of fat with each egg
    1 ounce of fat with each egg?


    1. It is actually 1 tbsp per egg! I know of some people who did it with 1 oz per egg by mistake and they still lost weight!

  4. Thank you for posting this! I was curious if following some of these egg recipes (egg salad for instance) for breakfast and lunch would still result in some weight loss with eating a normal low carb, high fat dinner? I’m the only one at home doing keto and for some reason, the others aren’t supportive so I’m thinking eating eggs for dinner might freak them out.

    1. Actually yes it would! If you eat an egg fast meal for breakfast and lunch and then a strict keto meal for dinner (protein and some veggies), that is what we follow for transitioning off the egg fast. And I know people who follow that plan all the time to keep their weight down. So yes! Try it. Check out the egg fast transition recommendations here so you can see what I mean.

  5. do you do intermitent fasting with egg fast? and i read that you should eat 30mins after you wake up do you follow that?

  6. Help! Been on the egg fast for 3 days and GAINED 2 lbs! Been following the fast 6-7 eggs, 6-7 fats, and 4 or less ounces of cheese per day. Also, drinking 100 oz or more of water per day…..urgg?

    1. That’s pretty frustrating and it does happen. It can depend on many factors such as medications, hormones, what was eaten prior to EF, etc. If you are up to trying again, I would skip the cheese 100% and do 7-8 eggs plus fats.

      1. Hi KetoWoman,

        If you were to do this diet for more then 3 days, do you just repeat the foods from the first 3 days?

    1. Those pans just help to shape them. You can even just spread the mixture onto a cookie sheet and then cut them in equal portions after they bake.

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