So, you're thinking of starting an egg fast, awesome! Now, what should you eat? We've created a sample 5-day menu with zero repeats. There's probably a dozen other egg fast compliant recipes if search Pinterest or Instagram but we've listed the most popular. Some of these recipes can be found on our blog. Others can be found on ibreatheimhungry.com and ketogenicwoman.com.
We've outlined five days worth of meals, three times a day, plus snack ideas. However, we recommend starting off with a 3-day egg fast for your first time. And if you would like to incorporate intermittent fasting during your egg fast, that's ok too. While this sample menu has no repeats, several of these recipes make multiple servings which is perfect for meal prepping or if more than one person in your family is egg fasting.
Still have questions? Check out our post for more egg fast guidelines and tips. Looking for a dairy-free options? Scroll down for our 3-day Dairy-free Sample Menu
5-Day Egg Fast Menu
Day 1 Breakfast - scrambled eggs with butter Lunch - egg salad with mayo, mustard, s&p Dinner - egg bites Day 2 Breakfast - egg chalupa Lunch - crustless quiche Dinner - egg noodles with Alfredo sauce Day 3 Breakfast - soft or medium boiled eggs with butter (see pictures) Lunch - deviled eggs with mayo, mustard, s&p Dinner - chaffles with sugar free syrup
Day 4 Breakfast - baked egg custard Lunch - Parmesan crusted hard-boiled eggs with butter Dinner - Snickerdoodle crepes (or whatever flavor you like) with butter and sugar free syrup
Day 5 Breakfast - fried eggs with butter (sunny side up, over easy, over hard) Lunch - egg drop soup with butter or MCT oil Dinner - egg loaf with butter and sugar free syrup Snacks or add-ons - hard boiled egg, egg latté, egg shake, bulletproof coffee, tea, electrolyte drinks (sugar free), up to 4oz cheese, cheese wraps or cheese crisps (made from 100% cheese) per day including recipes
3-day Dairy-free Egg Fast Menu
If dairy bothers you even a little, meaning you get stomachaches, gas, bloating, constipation or diarrhea you should probably avoid it because it's probably causing inflammation throughout your body not just your GI tract. Try swapping the cheese for avocado. Here we've outlined three days worth of meals with zero repeats.
Day 1 Breakfast - scrambled eggs with butter Lunch - avocado egg salad with mayo, mustard, s&p Dinner - dairy-free egg bites Day 2 Breakfast - egg fast avocado toast Lunch - deviled eggs Dinner - egg drop soup Day 3 Breakfast - soft-boiled eggs with butter Lunch - deviled eggs with may, mustard, s&p Dinner - fried eggs and avocado slices Snacks - BPC, egg latté, orange electrolyte egg shake
Wondering what to eat on your transition day? Stick to mainly eggs but add an additional protein or veggie with each meal. One of our favorites is Breakfast Rice.
Did we miss your favorite? We'd love to hear your ideas, please comment below.
Follow us on Instagram (@Keto_Family_Kitchen) and Pinterest (Keto Family Kitchen) too.
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