Keto Egg Fast Meal Plan Menu – Day 1

Keto Egg Fast Menu – Day 1

For some reason over the weekend, I was struck by the desire to do the Egg Fast again. 

The Keto Egg Fast Diet 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 meal plan here on my blog. 

I will try to be as detailed as possible and include pictures and the egg fast recipes. They won’t be fancy pictures, just quick snapshots with my phone!

This Egg Fast meal plan will also be compliant with the egg fast 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 Keto Egg Fast rules and here is the Egg Fast FAQ.
2 eggs with funny drawn faces

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 fast 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!).

Summary Menu for Egg Fast Day 1

Remember, this is just a sample of what I ate, adjust the menu for your own personal tastes! The details and number of eggs/fats are below.

Egg Fast Meal Plan –  Day 1 Details

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.

Keto Egg Fast Coffee
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  2 ounces cream cheese and a squirt of sriracha sauce, salt 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!

Keto Egg diet menu plan
Cream Cheese Omelette with Sriracha

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

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.

Keto Egg Fast Meal Plan
Eating my Egg Salad at Work

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 also highly recommend Skinny Syrups, they have so many flavors! Sometimes I mix the skinny syrup right into the waffle batter, yummy!

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

Egg Fast Waffles

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!

Check out more Egg Fast Recipes!

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!

Text and food closeups

These Egg Fast printables might be helpful to download!

Free Egg Fast Printable Tracker, Grocery List and Rules

Keto Egg Fast Menu – Day 1

131 thoughts on “Keto Egg Fast Meal Plan Menu – Day 1”

    1. 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.

  1. 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

    1. 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!

  2. 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?

    1. 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).

    1. 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.

  3. 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?

    1. 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.

  4. 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.

  5. 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

  6. 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 .

    1. 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.

  7. 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.

  8. I am following your Day 1 menu. I started with my first egg at 5am, had bpc 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. ..

  9. Hi!
    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!

  10. 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…

  11. 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 !

    1. 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.

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