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. Hi quick question plz answer cani replace all of the cheese in this diet with ceam cheese and can i have 4 eggs and 4 tbsp of fat instead of 6 eggs and 6 tbsp fat i wanna start it tomorrow so can u plz answer quickly

    1. To get enough protein you should have 6 eggs minimum. And yes, you can have cream cheese instead of regular cheese. Cheese is optional so you can even skip it altogether if you want.

  2. Hi, Patty here. I am just starting and I can’t find the egg salad recipe!! It all looks so delicious!! Also, what does the B.P.C. stand for?? Thank you so much !

    1. Hi, I described things as the day went along, here is the egg salad: 1:00pm: 3 chopped eggs with 2 tbsp mayo, salt, pepper.
      BPC = Bullet Proof Coffee. It’s just a term we use to describe coffee with fat in it! I used to like whipping my coffee with 1 tbsp butter and 1 tbsp coconut oil and a dash of sweetener because it was like drinking a latte.

      1. Hi. I’m in the keto for women over 50 program and love it eating foods I thought I would never eat. I’ve been on it since MY 1 and have lost 17 lbs. and wish it were more should I try the egg fast or should I wait a little longer to give my body more time to adjust. It’s been two weeks and I haven’t lost anything Not sure if that’s a plateau or just my body still adjusting How much time should I give it before I try the egg fast. Love your blog have learned so much. Oh I use the turbo creamer rapid fire in my coffee but I don’t drink coffee everyday only when my meal
        Plan called for it. Could that be my problem

        1. Hi there! Well technically 2 weeks is not a stall, it’s very likely that your body is adjusting to it’s new weight, congratulations on that! I would maybe give it a couple more weeks and see what happens before trying the egg fast, but really it’s up to you. We always wish it was more but 17lbs is a great result! I’m not familiar with the creamer that you mentioned so I can’t really say, but I CAN tell you that I now drink my coffee black (and love it!) because I struggled so much with cream and I just couldn’t make any more progress with it in my life. That’s part of my story, hopefully it won’t be yours though! :-) Thanks for reading my blog!

  3. Can I do the 16-8 intermittent fast on the egg fast? Not eat my first egg until about 12 and I get up at 6:30? Thank you.

    1. I prefer a dark roast coffee so I buy whatever is the best price of a can of ground dark roast coffee and brew it at home with a simple pour over pot and filter.

    1. Any diet can dehydrate you if you don’t drink enough fluids. The usual 8-10 glasses of water daily applies here as well.

  4. My husband and I started the Keto way of life (notice, I did not say Diet….diets never work long term, you must have a change of the way you eat!!) about four months ago. His doctor told him he had to loose weight or he WILL be on insulin. As of today he has lost around 50 lbs and I have acquired my goal weight! He has reached a stall in his progress, so we have decided to try the Egg Fast. Your blogs and recipes have totally inspired me to help him out!! Of course, as a supportive wife, I will be doing this with him! I’ll let you know how well it does for him. I am so very proud of him.

    1. awww, I love this, thankyou so much! Stalls are common as your body does sometimes need time to adjust, but if they go on and on I find the egg fast is a good reboot! best of luck!

  5. Hi! I’m so glad I found this blog! I have a work friend who does the keto diet and she looks amazing even after giving birth to her first child. Anyway, I’m looking for advice on going Keto since I have heart disease. I’m supposed to limit salt because of my blood pressure. Although my bp is fine now and I’m on bp meds, I’m concerned with adding more salt to my diet. Is this really a necessary step or can I just go along like I’ve been? I don’t eat low sodium foods, I just don’t add salt to anything – never really have.

    1. we don’t want you doing anything that goes against doctor’s orders. Most people find they need more salt while doing keto, your situation might be different. It’s really more of an electrolyte issue when doing keto so just let how you are feeling be your guide. Take a read of this article about keto flu and consider adding the Calm drink to your routine. I know many women with BP and heart issues take this supplement. It helps with all sorts of related issues such as balances calcium intake, restores healthy magnesium levels, helps your muscles and nerves function properly, keeps your heart rhythm steady and supports a healthy immune system. I take it almost every night (when I remember!).

  6. Today is my second day doing a bullet proof coffee with coconut oil and butter. I’m not sure the oil is agreeing with me. Can I use 2 tablespoons of butter instead?

    1. Absolutely! Coconut oil has a natural laxative effect and for some people (I’m one of them!) that natural effect is slightly more, shall we say pronounced?

    1. You can do intermittent fasting with egg fast, many people do that with great results. You still want to get a minimum of 6 eggs so that you get enough protein.

  7. i want to start this since i am stalled on my keto diet. and two things id like to ask. if i dont do the butter/coconut oil in my coffee can i replace it with small heavy whipping cream? or will that beat the purpose of egg fast and im guessing i cant really add any usual hot sauce correct when i first start this? i guess i can slowly try the butter coffee but a little afraid of it ahaha.

    1. You actually don’t have to put anything in your coffee at all, it’s not mandatory. But if you hate black coffee, then give the butter/coconut oil thing a try. If you whip up 16 oz of coffee and 1 tbsp each of butter and coconut in a blender with a little sweetener, it will taste just like a latte. No heavy cream required! You would be surprised how many people come to realize that the reason they stalled in their keto weight loss is due to things like too much heavy cream, too many nuts and processed keto foods. Give it a try!

    2. I know I’m a few months late to the scene, but maybe you haven’t tried the bulletproof coffee yet. I was actually quite surprised when I first tried it. Mix it up in a blender and it really is delicious, even if it does sound disgusting. ;-)

  8. Ketowoman – I’m SO happy to have found your blog! Thank you so much for sharing your experiences, and wealth of information!
    I am getting close to 60 now, and like most women my age, the weight just isn’t coming off like it used to. I’ve been on and off Low-carb and Keto for years, and I’m finding it more difficult to lose the last 20 or so pounds (gained it and then some during the “off” season!)
    Re a bulletproof morning coffee, which I LOVE, can I substitute 1 Tbsp coconut cream in my coffee in lieu of the coconut oil when blending the coffee with butter? Even this, for me, is a compromise because I’m fairly addicted to heavy cream in my coffee (which is likely a cause of my weight loss stall…..)
    I can’t even imagine having coffee without some type of creamer, and I assume coconut cream is a better choice than heavy cream?

    1. Well Peggy, being that we are the age that we are, nobody tells us what to do! At least that’s how I am, lol. Technically the coconut cream is not egg fast compliant, but at least it’s dairy free. But the problem with HWC as well as full fat coconut cream is the fat and calories. For women our age, these things actually *DO* matter if we want to lose weight. People that say calories and fat don’t matter, well they are young people with better metabolisms. These days, when I’m not on the egg fast, I am using unsweetened coconut milk in my coffee and I am perfectly content with that. But it *was* a journey. You are talking to someone here who had 2-3 tbsp of HWC in several cups of coffee every day (along with 2-3 sweeteners each time). That kept me stuck for so long. Wean yourself away in whatever way it takes for you and you won’t regret it, I promise!

      1. I needed to hear what you’re saying…
        My BIGGEST problem is the HWC in my coffee – DAILY along with a generous amount of sweetener (homemade SF vanilla syrup made with monk fruit/erythritol) In my heart Ive known all along this is my problem, and you hit the nail on the head sister! I think I need to slowly wean off of both, or at least get to the point where its very very limited. They are truly an addiction for me :( It’s inevitable I do this if I want all my efforts to pay off…

        1. That’s good to hear! Your efforts *will* pay off. My brother in law cut the cream in his coffee and lost 25 pounds without even changing anything else. And it’s been a huge factor for me as well in getting to my lowest weight in years. We’ve got this!

        2. I have a question regarding HWC. I mean butter is just over whipped cream. So wouldn’t HWC just count as a fat? What’s the difference if I use butter in bpc or hwc in coffee?

  9. I am starting the egg fast but I can’t do cheese. Any other suggestions to sub the cheese? I am lactose intolerant.

    1. The cheese is optional and most people have better results when they leave it out. The only substitute is more eggs and fats. In any of the recipes that call for cheese (such as the waffles or muffins) simply substitute 1 tbsp mayo for each ounce of cheese.

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