Egg Fast Menu – Day 1

egg fast diet menu planEgg Fast Menu – Day 1

For some reason over the weekend, I was struck by the desire to do the Egg Fast again.  I am one of the admins in the biggest Egg Fast group on Facebook but it has been awhile since I have taken the plunge.  The Egg Fast is very easy to follow and you get great results fast,  but you really need to be in the proper frame of mind to do it.  And for me that day is today!

Because so many people in the group ask for examples I decided to document my Egg Fast menu here on my blog.  I will try to be as detailed as possible and include pictures and recipes.  They won’t be fancy pictures, just quick snapshots with my phone!

This Egg Fast menu will also be compliant with the rules we go by in the Facebook group so there is no confusion! I will list every spice/sweetener/sauce thing I use.

For those that need a refresher, here are the Egg Fast rules and here is an Egg Fast FAQ.

Remember, I am arranging this egg fast to fit my very busy working mom schedule!  I am sharing a breakdown of times to give you ideas, not to tell you this is how it must be done.

For Day 1, I planned an egg diet meal plan of 8 eggs because I knew that I would be hungrier on the first day.  And if 8 eggs are not enough, I will simply have an extra egg as a snack (with butter of course!).

Egg Fast Menu Day 1

5:30am:  16 ounces coffee with 1 tbsp coconut oil and 1 tbsp butter.  Put in the blender with a dash of cinnamon and a dash of pink himalayan salt. Blend until frothy.

egg diet menu

My Morning Latte!

Cooked my breakfast and made my lunch, both of which I carry to work with me in my insulated lunch bag.

Note: Salt is extremely important on the egg fast!  Use it liberally!  I choose Pink Himalayan salt because it is abundant in minerals.

8:00am: 3 egg omelette with  2ounces cream cheese and a squirt of sriracha sauce, salt

Egg diet menu plan

Cream Cheese Omelette with Sriracha

and pepper.  I used 1 tbsp butter for cooking in the pan. This is easily my favorite egg fast breakfast.  I have this 2-3 times a week even when I am not egg fasting!

11:00am: 1 cheese string with 1 tbsp mayo for dipping.

Egg Fast Menu Plan

Eating my Egg Salad at Work

1:00pm: 3 chopped eggs with 2 tbsp mayo, salt, pepper. I normally also like a sprinkle of smoked paprika on this but I couldn’t find it this morning!

At this point in the day I have had 6 eggs, 6 tbsp fat and 3 ounces cheese.  I like to stay under 4 ounces cheese in a day for best results and for sure a maximum of 6 ounces.

5:00pm: Waffles.  Yes, waffles!  🙂 Click here for the waffle instructions.  The waffles recipe normally equals 2 eggs and 2 ounces cheese.  But I whipped 1 tablespoon mayo into the batter so that I would not be short on my egg-fat ratio for the day and left out 1 ounce cream cheese.  (Thanks fellow group admin Vee Henrick for that priceless tip!) I made a butter sauce with 1 tbsp butter and 1 tbsp sugar free salted caramel syrup, my indulgence for the day’s hard work.  🙂

I doubled the waffle recipe because I will be making a Wafflewich for dinner tomorrow.  You’ll see.

Total for the day:  8 Eggs, 8 tbsp fat and 4 ounces cheese.  And of course, throughout the day I am drinking water, water and more water!

See you tomorrow for Day 2!



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101 Responses to Egg Fast Menu – Day 1

  1. Yolanda says:

    Can I️ eat avocado for fat

    • KetoWoman says:

      Avocado is a great keto food, one of my favorites. But the egg fast is super restrictive and avo is not on the list!

  2. Andrea says:

    Thank you for the idea of a keto-day. I did it today and the meals were delicious and so easy to make. I had a hard functional training session this morning but I feel great and satisfied.
    Thanks a lot from Germany 🤗

  3. Erika says:

    Hello, everyone. I made the “waffles” in form of pancakes ( I do not have a waffle maker) but my batter was really liquidy. The first one turned out very nice but the second one fell apart completely? Any suggestions? I want to do this challenge form Monday?! 🙂

  4. Patti Sampson Steeno says:

    I am new to the EF and the keto diet. My question is, I drink coffee with a sugar free 1 g of fat,2 carbs French Vanilla coffee creamer, (off brand at Walmart, Great Value) is that something I can use, or should I just go to the butter, coconut oil and vanilla extract? and Stevia?, and if yes, should I just do that all the time after I am done with the EF?

    • KetoWoman says:

      I would stay far away from those creamers (check out the list of unpronounceable ingredients on the label). At any rate, not allowed on the egg fast, not even regular keto worthy. Stick with real ingredients even on regular keto.

    • Leo Owens says:

      Check your creamer for HFCS. A lot of sugar free creamers are made, 1st ingredient, water, 2nd ingredient, high fructose corn syrup. imagine that, sugar free corn syrup.

  5. Mercedes says:

    Hi there! I do not have a waffle maker- is is easy to make the waffles just as pancakes in a pan?

  6. Ashley says:

    Hi KetoWoman,

    Thank you for serving as such an “egg”-cellent resource. I have been eating very low carb and keto for some time now. While I understand that a minimum of 6 whole eggs/day should be consumed, is there an upper limit to this value if I am still interested in losing body fat? Thank you 🙂

    • KetoWoman says:

      It seems that many people in the egg fast facebook group feel that 8 eggs/8 fats area better number for weight loss and getting enough protein. For myself 7-8 eggs were always my average as well. But that said, there is no upper limit as long as you eat only until satisfied and not stuffed.

  7. silvia greco says:

    Hi I’m just a bit confused about the fat part. I don’t like mayo but if I have hard boiled eggs .what’s another fat I can possibly eat. I though cheese was considered a fat. Thank you

    • KetoWoman says:

      On regular low carb, cheese is a fat. For the purpose of the egg fast, cheese is considered a cheese. It is optional and should be severely limited because most people lose better without it. My first choice of fat on the egg fast is butter and second is coconut oil. So those are 2 other options besides mayo.

    • Mary H says:

      Could you eat a coconut bomb with the hard boiled egg. Are they allowed?

      • KetoWoman says:

        It depends on what else is in it! If it contains egg fast protocol ingredients only, then yes!

  8. Sandy Shiflett says:

    I’m so excited that I have found your website! You have great information and great recipes! I’m new to Keto eating…about three months. I’m not 100% faithful as I end up doing mostly LCHF. I lost 6 lb but now at a standstill. I’m going to attempt your egg fast to restart my wt loss. Thanks!! The waffles look yummy!

  9. Jeannie says:

    Thank you for taking the time to answer our questions. I was wondering if you can put a small amount of dill relish in the egg salad or just mayo?

    • KetoWoman says:

      Personally I would hold off on as many extras as you can until you transition back. Goal #1 of the egg fast is to get the scale moving again after a stall, Goal#2 is to figure out what your stallers/triggers are. It’s like an allergy elimination, you start from ground zero (in this case mostly eggs and butter) and slowly add things back.

  10. Eni says:

    Hi just wanted to ask about the cholesterol content. I’ve just started the low carb diet incorporating eggs. I think I will go on the strict eggs fast on alternating week. What is the maximum fat content one should be aiming for on low carbs or the egg diet

    • KetoWoman says:

      The egg fast when followed correctly is 85% fat. That is higher than most low carb programs out there, but this is only for a few days and still lower than the Atkins Fat fast which is in the 90+ % fat range. It really is almost like doing a fat fast. Not worried about cholesterol, mine is fantastic. Those myths about food cholesterol cause high cholesterol have all been debunked, it’s sugar and carbs that you need to worry about.

      • Marie Ray says:

        Regarding Cholesterol in the egg… I never fell for that because years ago, before the egg got such a bashing for Cholesterol and egg white products hit the market, I read an article on eggs. The truth is, there is high cholesterol in the egg yolk. On the other hand, there is tons of lecithin in the egg white. Turns out that lecithin is what attaches to cholesterol and pulls it out of the body … simply said… they had a more scientific way of telling it… but gosh that was about 35 yr. ago when I read that. Anyway, seems the egg is a perfect food!

  11. Mindy says:

    Hi, KetoWoman.

    I saw that you use Sriracha sauce on your egg fast. I love this sauce! But, it definitely has carbs and sugar. Do you think it’s okay for a fast (or even keto)? Thanks!

  12. Tolzy says:

    Hi, I’m starting the egg fast today but I don’t like mayo or butter and definitely no coffee. I had 1 boiled egg immediately I woke up, fried eggs for breakfast and 2 boiled eggs for lunch. I’ll have 2 boiled eggs spiced with chili pepper for dinner. Is this fine? Maybe I’ll use the butter to fry the eggs

    • KetoWoman says:

      Yes, sounds good. The most important thing is to get 1 tbsp of fat for every egg. So you can fry in it, put it on top, put it in your coffee, anything as long as you get it! Good luck 🙂

  13. Emily says:

    Hello wondering if we can use stevia for BPC during egg fast? Thanks!

    • KetoWoman says:

      Yes, of course you can! Stevia is a great sweetener. For the egg fast it is recommended to not have more than 3 a day.

      • Emily says:

        Thanks so much! My first day I lost 1.7 lbs. Do you have a workout regiment? Also, I premade the cream cheese muffins. That were so delicious. Oopsie! But I messed up on the recipe, I put 1Tablespoon of Splenda sweetener instead of 1 tsp to grease muffin tins I also used coconut oil spray. Your thoughts?

        • KetoWoman says:

          Awww, you’ll be ok! I am trying to give up my dependancy on sweet things so adjust accordingly. Thanks for visiting my blog!

  14. Tracey Forrest says:

    Hi KetoWoman, thankyou for all the great info, I’m wondering is the Coffee or Tea for the caffeine hit to kick start the body? as I don’t drink and don’t like either, I have in the past drank Coke by the bottles each day, I have gone a whole month with out any at all, just plain old water for me.

  15. MiniLou Lou says:

    How does one lose weight eating 2000 calories a day. I added up the calories from your day one and it comes up to right around 2,000 calories (I used Jumbo eggs for my calculation). I just don’t understand how that works. That is a maintenance amount of calories not weight loss amount.

    • KetoWoman says:

      You should should probably start by researching ketosis and everything low carb and ketogenic. Now, that said, if you are tiny and used to eating low calorie, then this probably will not work for you.

  16. Neli says:

    Which kind of oil can use for mayo?

  17. sarah says:

    if i ate hard boiled eggs, how do i get my fat in there? do i need to make up in fat all the ones i missed with my HB eggs?

    • KetoWoman says:

      yes, you want to end the day with an equal amount of eggs to fats. You can have butter or mayo on your hb eggs, you can put the fat in a coffee in a blender, that is quite delicious!

  18. ruby says:

    Thanks a ton for posting this information.
    I have a question can I take a cup of milk as soon as I get up. with a health mix powder.

    • KetoWoman says:

      That’s up to you but it’s definitely not on the egg fast or any keto/low carb diet. Milk is very high in carbs.

      • ruby says:

        Thank You! one more question today is the 3rd day and I feel Pukish after seeing eggs.. Is it normal.

        How to avoid this sensation.

        • KetoWoman says:

          If you were not already low carb before then chances are you have what we call Keto Flu! You can use No Salt to get extra potassium or take a magnesium supplement. You can read more about Keto Flu here.

  19. Anna says:

    Me again, can I substitute the cofee for black tea ( say Lipton or green tea) with a tsp of coconut oil? Please help

  20. Anna says:

    Hello. I am willing and set to start the EF. But I don’t like fried egg or any form of it. Please can I substitute it with boiled egg and can I take say two boiled egg dipped in coconut oil with a sprinkle of white pepper? Would it be effective if I keep on boiled eggs for the keto? Please help a desperate sister.

    Thank you

    • KetoWoman says:

      You can have your eggs boiled, fried, scrambled, raw, any way you like! You need 1 tbsp of fat for each egg you eat. Good luck!

  21. Dawn says:

    I don’t drink coffee but I like my tea. Can you do the same ingredients with the tea as you do with the coffee?

    Also I am brand new to this whole thing. Did you have to be on a Ketogenic diet before you start this?

    • KetoWoman says:

      Yes, you can do instead of coffee. It helps if you are already low carb/keto/lchf because the egg fast will come with one heck of a carb detox and it won’t be easy! The EF is an extreme version of low carb high fat (LCHF).

  22. Sharon says:

    Do you have to have BPC? can I just have normal black coffee? X

    • KetoWoman says:

      You can have normal black coffee! On the Egg fast when we say BPC we just mean normal black coffee blended with butter and coconut oil. It’s a convenient way to use up the fats. But you can drink your coffee black and use those fats elsewhere during the day.

  23. Missy says:

    If not working out should we eat less eggs than you do?

  24. Mary says:

    someone was told not to use cream in coffee during this egg fast because dairy stalls weightloss. But we are allowed to use cheese, isnt cheese considered dairy?

    • KetoWoman says:

      Yes, and it also stalls many people! Keep it to 4 ounces or less and even that may be too much. If you find yourself not getting the results you think you should get, stick to just eggs and butter during the fast.

  25. Kristin says:

    Me again…can you use cream in your coffee?

    • KetoWoman says:

      On the egg fast, no. Many people do use it on regular keto although dairy is a known staller for many people. The Egg Fast FAQ might be helpful for you to read. Best of luck!

  26. Kristin says:

    Hello! Can you use peanut oil instead of coconut oil?

  27. Tayo says:

    Hi I know this is an old post. But i just found this today and here’s my experience. I’m on day 1 of the egg fast. Have been on LCHF for most past of 21/2 months, though, i sometimes binge-eat carbs, Like i did last week. Well, i decided to do the egg fast so i can lose my last 4kgs and move into maintenance mode. I wasnt prepared for the wave of nauseausness i had after my first meal amnd its pretty much stayed for the whole day. Finally, here’s my question, can i do erythritol as sweetner with my egg fast meals.

  28. Jan says:

    I have been doing HFLC since January – a bit hit and miss along the way but I am not losing. I don’t have any health issues apart from my weight. I am struggling with the fact that i don’t have a gallbladder and high fat can make me feel icky. I take supplements, have increased magnesium, am on a great probiotic and have been using iodine drops. I am going to try the egg plan. Any other hints re gallbladder?

  29. Vanessa M says:

    Could you please add me to your egg fast FB group pretty please 🙂

  30. Colleen says:

    Thank you for sharing your day to day egg fat routine. I just had an eye opener after reading what you had the first day. I’ve been getting way too much fat, I haven’t taken into consideration the fat that’s in my BPC and sometimes I have two 8OZ cups . I’ve been real sick with nausea, stomach cramps and bathroom woes. I’m gonna try this again the right way.
    Thanks, Colleen

  31. Angie says:

    Hello ! I am struggling to loose weight I till I found your page . Any advice for staters on this whole journey ? I am so fed up with my weight and can’t seem to stay focused . Please help me . I would love to start egg fast . This looks really simple menu the way you break it down. What after egg fast I am totally new in this . Plzzz help .

    • KetoWoman says:

      Hi, one thing to know about the egg fast is that it is an extreme version of low carb. It is quite likely you will get some pretty good carb detox symptoms that we like to call ‘keto flu’. Most people who do the egg fast are already on a low carb plan or follow that afterwards. Check out some basic info here on Atkins and go from there.

  32. Serena Shuck says:

    I can’t drink coffee. What can I drink in its place.

  33. Zodwa Ntuli says:

    I want to give this a try. But do I really have drink the BPC this early…5h30?

    • KetoWoman says:

      No of course not! I have to because I get up to go to work that early. You need to work it around your schedule whatever that might be. Good luck!

  34. Rosemary says:

    what’s the deal with drinking so much water? I love my earl grey tea and could drink it intravenously. I mean a ‘large’ mugful. Would this count for my water levels, surely?? love your tips and tricks.

  35. Laura says:

    I am following your Day 1 menu. I started with my first egg at 5am, had bac at 9am and now at 10:30 I am eating the cream cheese omelette which btw is wonderful. I am sooooo full, it’s taking all I have to finish the last few bites! I can see that there will be no hunger here. ..

  36. avondarcye says:

    I wonder if you can add coconut oil to the waffles instead of the Mayo- Might give it a nice touch.

  37. Carmen says:

    I just wanna say thank you! I have broken my stall!!! At last I am losing weight again after months of frustration! I must say that I did not lose a lot of weight (only 2 kilos), but the fact that I did not gain anything back after the egg fast, which I followed for 5 days, makes me feel completely satisfied. Now I eat eggs for breakfast and lunch and have something different for dinner… I also felt great during the egg fast (no dizziness, no hunger, no adverse simptons…). To sum up, from my personal view, it was a huge success! Thank you!

  38. Joyce says:

    Thanks! You are truly an inspiration. I’ve been living a LCHP way of eating lifestyle since March, have lost from 268 to 226 lbs…thinking about doing this “egg fast” to bump up my weight loss…

  39. Thembi Walter says:

    Hi there love your posts 1 question can I add egg on my bullet proof coffe?


  40. Lydia Dailey says:

    Thank you so much for posting this! It is beyond helpful!

  41. Amber says:

    So I have done the egg fast before with great results. This time I am wanting to do it for as long as I can (4 week max). Then am wanting to switch to “dolly parton diet”. Do you think this will hurt or help my weight loss progress?

  42. Luzy Michel says:

    Thanks for sharing , but I have a doubt about what kind of sauce I can use, I like to make a spicy sause with dried chile de arbol peppers, cloves of garlic , a little onion, salt , water and a little olive oil. I really love this sauce on my eggs, but I am not sure if is allow under the diet, can you please help me with this?

    Have a wonderful night !

    • KetoWoman says:

      Hi Luzy, this is only 3-5 days so it won’t be too long before you get to have your sauce again! You can use a tiny little bit of hot sauce instead, a little goes a long way.

  43. kelly says:

    GREAT !!

    thanks for the post helps seeing other options

  44. DJ says:


    how do i subscribe to your blog? it’s wordpress but i can’t find your subscribe button, usually there’s one for wordpress blogs!

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