Egg Fast on Keto Diet: Rules, Meal Plan and Recipes
Meal Plan for Egg Fast on Keto Diet
For those who need a little help in coming up with a food plan that contains just eggs, cheese, and healthy fats, the following 3-day vegetarian keto menu will help you get started.
This keto egg fast menu follows the original rules as set up by Jimmy Moore.
You can find additional recipes and menu ideas online, but most of those recipes follow an altered plan instead of this one, so you’ll need to be aware of that.
To prepare for the following menu, hard boil 8 to 14 eggs before you start. You can also make the deviled eggs ahead. This will make it easier to follow.
Also, you don’t have to eat all of the fat and cheese called for in the following menu. You can definitely eat less, depending on your gender, height, and age.
Day 1
Breakfast:
- Coffee black or with a tablespoon butter and a tablespoon of coconut oil.
- 2 to 3 scrambled eggs fried in 1 to 3 tablespoons butter or coconut oil (whatever amount you didn’t put it in your coffee).
- 2 to 3 ounces of your favorite cheese.
Lunch:
- 2 to 3 deviled eggs.
- 2 to 3 ounces of your favorite cheese.
Snack:
- 1 to 2 hard boiled eggs with salt and pepper or 1 to 2 tablespoons of mayonnaise mixed with a dab of mustard.
Dinner:
- 3-egg omelet with 3 ounces of cheese, fried in 2 to 3 tablespoons of butter.
Snack:
- up to 2 ounces of cheese.
Day 2
Breakfast:
- Coffee black or with a tablespoon butter and a tablespoon of coconut oil.
- 2 to 3 Buttered Hard-Boiled Eggs: Chop the eggs and place in a microwavable bowl. Top with 2 tablespoons butter and nuke until the eggs are hot and butter melts; stir well and serve.
Snack:
- 2 to 3 ounces of your favorite cheese.
Lunch:
- 2 to 3 Egg Wraps: Heat a non-stick skillet with 1 tablespoon of butter. When hot, add 1 beaten egg and swirl around like you are making a crepe. When cooked, flip the crepe over for a few more seconds, then remove. Fill with a cheese stick or ounce of cream cheese and roll up. Repeat with the additional eggs, using 1 tablespoon of butter for each.
Dinner:
- Slice or two of crustless cheese quiche.
Snack:
- 1 or 2 Hard boiled eggs with salt and pepper or 1 to 2 tablespoons mayonnaise mixed with a dab of mustard.
Day 3
Breakfast:
- 2 to 3-egg cheese omelet fried in 2 to 3 tablespoons of butter or coconut oil.
Snack:
- 1 to 2 hard-boiled or scrambled eggs.
Lunch:
- Slice of leftover cheese quiche heated in the microwave.
Dinner:
- 2 to 3 eggs poached in simmering water.
- 2 to 3 ounces of your favorite cheese grated over the top of the eggs.
Snack:
- 1 or 2 Buttered Hard Boiled Eggs.
Final Thoughts
There isn’t just one way to do an egg fast.
In fact, if you follow all of Jimmy Moore’s rules, you can actually gain weight instead of breaking your stall because it might be too much cheese and fat for you.
Jimmy is tall and athletic, so take that into consideration when designing your own Egg Fast rules.
The egg fast as originally created can also get boring pretty quick, which is why many keto bloggers have adjusted the rules than the original.
These changes allow you to include very low-carb condiments, spices, and keto ingredients that add a negligible amount of carbs to your meals. Some of these additions include:
- chicken broth for egg drop soup
- lettuce for wraps
- extracts, spices, and seasonings
- sour cream
- cream of tartar for Revolution Rolls
- sugar-free syrups
- sugar substitutes
If you plan on using the egg fast as a part of your regular low-carb diet, you’ll want to seek out these additional ways to make your fast more palatable and enjoyable.
Egg Fast Recipes:
Below are some recipes we used during our 4 day egg fast. We found that many of our meals were simply eggs and butter or cheese. However, when we did think out of the box you could find us making one of the meals below.
1. Cream Cheese Pancakes
Ingredients:
7 Large Eggs
1.5 oz Cream Cheese
2 tbsp Heavy Whipping Cream
1/2 tsp Cinnamon (optional)
Instructions: Combine all the ingredients in a blender. Pour batter onto a greased pan over medium-high heat. When batter starts to bubble flip the pancake and cook for an additional 30 seconds. Repeat until batter is complete.
Note: this makes 2-3 servings and 6-7 pancakes
2. Crispy Parmesan Hard Boiled Eggs
Ingredients:
3 Large Hard Boiled Eggs
1/4 cup Grated Parmesan
1/2 tsp Oregano
1/4 tsp Garlic Powder
1/4 tp Onion Powder
1/4 tsp Red Pepper Flakes
1 tbsp Olive Oil for drizzling (optional)
Instructions: Cut all 3 eggs in half and set aside. Add Parmesan and spices to a bowl and combine. Heat a skillet over medium high heat and spray with coconut oil spray (whatever spray you have works). Spray the flat surface with coconut oil spray and dip the flat sufracce into the Parmesan, coating it as much as possible, and transfer to the heated pan. Repeat with all eggs. Allow cheese to crisp and brown and remove from stove. Drizzle with olive oil and enjoy.
3. Cheese Omelette
Ingredients:
3-4 Large Eggs
1 tbsp Heavy Whipping Cream
1-2 oz Cheese (any kind you like)
1/4 tsp Salt
1/4 tsp Black Pepper
Instructions: Heat and grease a skillet over medium high heat. Add eggs and heavy whipping cream to a bowl and combine. Pour the egg mixture onto the heated skillet. Slowly push up the side to let uncooked egg fall to the sides/bottom of the pan. Once the omelette is almost fully cooked season with salt and pepper, and sprinkle the cheese onto one side. Fold the other side over the cheese and cook for an additional 30-60 seconds. Transfer to a plate and enjoy.
4. Curry Egg Salad
Ingredients:
2-3 Large Hard Boiled Eggs
2 tbsp Mayo
1/2 -1 tsp Curry Powder (optional)
1/4 tsp Salt
Ingredients: Chop up the eggs and place into a bowl. Add mayo, curry powder and salt and combine. Store in fridge.
5. Cheese Crisps
Ingredients:
1/2 cup Shredded Cheese (we used Mexican blend)
Seasoning of your liking: we sprinkled cayenne, oregano, garlic and salt on our for a little kick!
Instructions: line a baking sheet with parchment paper or a baking mat and make mounds of cheese as big or as little as you like. Place in a 350 degree oven for 12 minutes. Allow to cool.
