Author: Sugarfree

I don’t only bake keto goodies for you. I also follow keto / low carb diet myself! That’s why you can be sure that everything I offer is definitely keto and low carb. Recently I have been consuming about 50g net carbs per day (which is low carb), therefore I decided I must do something to get back to ketosis. Egg fast is always a good way to do so. I know it can be difficult. It’s so easy to be sick of eggs after one day. If your menu is dull and boring you might give up after 24 hours. But I’m here today to help you survive 5 days on egg fast and actually be excited about each meal. I promise you, this is possible! I’ve done it and I want to share my absolutely perfect meal plan with you and help you get back to ketosis!

Before I start, I’d like to remind you about a few simple rules while on egg fast:

1. Eat minimum of 6 eggs per day. There is no maximum number but usually you wouldn’t be able to eat more than 15 eggs per day.
2. Eat 1 tbsp of healthy fat per egg. It can be butter, coconut oil, olive oil, MCT oil, full fat mayonnaise
3. On top of that you can have up to 120g of cheese per day (this doesn’t count as fat)
4. Don’t get hungry – you are never meant to be starving – egg fast is not a fast in the literal sense
5. You can use herbs, spices and hot sauce to make your meals more interesting
6. You should egg fast for minimum 3 days
7. Drink plenty water!
8. Drink bulletproof coffee – add MCT oil, butter or coconut oil
9. You can still have sweetner on egg fast, so don’t be shocked by my sweet meals below (I use erythritol and stevia)

Shopping list:

• Eggs, eggs, eggs…
• Butter
• Coconut oil
• Optional MCT oil for your bulletproof coffee (you can use butter or coconut oil instead)
• Cream cheese (full fat)
• Grated parmesan
• Grated cheddar
• Full fat mayo
• Mustard
• Erythritol
• Vanilla stevia drops (optional)
• Salt, pepper, cinnamon and any of your favourite spices (I highly recommend smoked paprika as it will add bacon flavour to your dishes)
• Vinegar
• Whey protein powder

I hope you enjoy this meal plan. Please feel free to use it during your egg fast. It’s so varied, I’m sure you will find something that tickles your fancy. It will be extremely nice of you if you tag me ( @sugarfreebymarta ) once you decide to share on social media any of the suggestions below 🙂 I’d love to see your version! Please let me know what is your favourite recipe 🙂 I tried to prepare the most interesting ones but I’m sure there are more options! So feel free to share any comments below.

Read through the whole article to find out about my final results.

Egg Fast Day 1

Breakfast – Cloud eggs

Ingredients:

• 3 eggs
• pinch of salt per egg
• grated parmesan

Method: Preheat the oven to 240C; Separate egg whites and yolks; Beat egg whites until stiff peaks form, add salt and pepper; Spoon 3 mounds of egg whites onto baking paper and form nests in the centre of each ‘cloud’; Bake until lightly golden, about 3 minutes; Take the tray out and carefully spoon an egg yolk into centre of each nest and season with more salt and pepper and parmesan cheese; Put back to the oven and bake until yolks are just set, about 3 minutes more.

Lunch – Deviled eggs

Ingredients:

• 3 eggs
• 1/8 cup of mayonnaise
• 1 tsp of vinegar
• 0.5 tsp of mustard
• salt, pepper, smoked paprika

Method: Hard boil eggs; When done, rinse them under cold water until they are cold; Peel the eggs; Cut in half lenghtwise and remove yolks to the separate bowl; Mash yolks with the fork, add mayo, mustard, salt, pepper, vinegar and mix well; Pipe the paste to the centre of each egg white; Garnish with smoked paprika.

Dinner: Egg and cheese quiche

Ingredients (per 1 portion which in my case was a small, round 12cm tin. If you only have bigger tin just double or triple the ingrdients):

• 3 eggs
• 30 g cream cheese
• 60g grated cheddar cheese
• 3 tbsp melted butter
• Salt, pepper and smoked paprika that can imitate bacon

Method: Line your tin with baking paper; cover the base with half of the grated cheddar; In separate bowl mix together eggs, cream cheese and then pour in melted butter, add paprika, salt and pepper; Slowly pour the mixture over the cheese base; Sprinkle the rest of cheese over the top; Bake in 175C for 30-45 min (depends on the size of your tin).

Egg Fast Day 2

Breakfast – Belgian Waffles

I really have a sweet tooth so this sweet breakfast is the best way to start my day. I had it with bulletproof coffe.

Ingredients:

• 2 eggs
• 30g cream cheese
• 1 tbsp coconut oil (melted)
• 0.5 tsp cinnamon or mixed spice
• pinch of salt
• Optional – 3 drops of vanilla stevia
• to finish – granulated erythritol

Method: Using hand mixer mix eggs, cream cheese, spices, coconut oil and stevia drops. Heat the waffle maker. Cook until golden. Serve with erythritol and squares of butter.

Lunch – Egg chalupa

This is one of my favourites. I absolutely love its crispy cheesy base. It’s very filling, super delicious and easy to make.

Ingredients:

• Handful of grated cheddar (enough to cover the base of your pan)
• 3 eggs
• salt, pepper, favourite spices (caraway seeds in my case – I love them :-))
• Butter

Method:  Sprinkle a handful of shredded cheese on a non-stick pan over medium heat. Let it sit until it starts getting crispy around the edges, then crack 3 egg on top, add salt and pepper, cover with a lid and cook another minute or so. If you like the runny yolks you must watch it not to overcook them. Enjoy with some extra cold butter.

Dinner – Traditional egg omlet

Easy and filling traditional omlet.

Ingredients:

• 3 eggs
• 1 tbsp butter for frying
• salt, pepper
• 2 tbsp grated cheddar
• 2 tbsp of mayo for dipping

Method: Mix eggs using hand mixer until airy and fluffy, add salt and pepper. Melt butter on the pan, pour the egg mixture, cover with lid and fry on one side for a couple of minutes. Then flip it, sprinkle with cheese and fry for another couple of minutes. Serve with mayo.

Egg Fast Day 3

Breakfast – Egg salad in cheesy bowl

Ingredients:

• 3 eggs
• 1 tbsp mayo
• 0.5 tsp mustard
• 1 tsp vinegar
• salt, pepper
• Grated cheddar cheese

Method: Hard boil the eggs; In the meantime make the cheesy bowl by frying cheese until golden, then put into a bowl as per my photo and wait until it cools down; Once eggs are cold, chop them, mix with the rest of ingredients and serve in your edible bowl. BON APETIT!

Lunch – Vienna style eggs

Absolutely amazing way to enjoy soft boiled eggs. It might not look very beautiful but believe me, it tastes divine!

Ingredients:

• 3 eggs
• 2 tbsp butter
• salt, pepper

Method: Bring a small pot of water to a boil. Turn it down to simmer; Place the egg in the pot (slowly and carefully); Cook for 4minutes (if the egg is big, then you may need to extent this to 5 minutes); Take the egg out and put it under cold water for a few seconds; Peel it quickly, place in a bowl, and break it with a spoon while they are still quite hot; Sprinkle salt, pepper and add 2 tbsp of butter.

Dinner – Egg crepes

Have I mentioned that I have a sweet tooth? Oh, yes I have 😉 This is my next sweet suggestion.

Ingredients:

• 3 eggs
• 60 g cream cheese
• 0.3 tsp cinnamon
• 0.5 tbsp granulated sweetener
• 3 drops of vanilla stevia
• butter for frying
• Granulated sweetner for filling
• More butter to pour on top of crepes

Method: Using hand mixer mix eggs, cream cheese,cinnamon, sweetner, and stevia drops; Heat the pan, add some butter, pour the mixture and form a thin crepe; fry a couple of minutes on one side and flip (I managed to make 4 crepes); For serving sprinkle with granulated sweetner, roll the crepe and pour melted butter over it. YUMMY!

Egg Fast Day 4

Breakfast – Cloud bread sandwitches

Have you ever wondered whether you can have a cheese sandwitch while on egg fast? Of course you can!

Ingredients:

• 3 eggs
• 90 g cream cheese
• pinch of salt

Method: Preheat the oven to 150 C; Beat egg whites to stiff peaks; in a separate bowl mix yolks, cream cheese and salt; very slowly with a spatula fold in egg youlk mixture to egg whites; spoon circles of mix onto a baking paper; bake for 20 min.

Enjoy with butter and cheese slices. Cloud bread is very delicate so make sure the butter is soft and very spreadable. You can also add some mayo. Delicious!

Lunch – Scrambled eggs with a trick

These are much better scrambled eggs. Try my tick and you will see what I mean.

Ingredients:

• 4 eggs
• salt, pepper
• grated cheese
• butter for frying

Method: Heat the pan, melt some butter; crack 2 whole eggs and 2 egg whites (put 2 yolks aside); Add salt and pepper, mix everything and fry until quite well done; When the scrambled eggs look well done (almost dry) add the 2 remaining yolks, quickly mix them in and take off the heat still mixing (this way you will have delicious moist scrambled eggs); serve with grated cheese and extra butter.

Dinner- Egg fritters

This was sooooo delicious! Quite challenging to cook tho, but worth the effort. It’s a good idea to prepare the mixture in advance and leave in the fridge for a couple of hours before frying.

Ingredients:

• 2 hard boiled eggs
• 2 tsp mayo
• 3tbsp grated parmesan
• olive oil

Method: Mash 2 hard boiled eggs until very finely broken up. Add mayo, parmesan, and any favourite seasoning (I wouldn’t add any salt as mayo and cheese are already salty); Leave the mix in the fridge for a couple of hours (optional – it will be easier to form the patties); Heat some olive oil on the pan and with greased hands form 3 patties; Fry for a few minutes on each side (It might be challenging to flip it around as they can be quite soft, do it slowly and carefully); Enjoy with mayo or extra butter.

Egg Fast Day 5

Breakfast- Doughnuts (!!!)

Yes, you read it correctly – you can have donuts on egg fast 🙂 I wouldn’t be myself if I didn’t have something sweet. Try this recipe, they are amazing! Sweet meals go very well with bulletproof coffee.

Ingredients:

• 2 eggs
• 1 scoop of whey protein
• 60 g cream cheese
• 5 drops of vanilla stevia
• 1/4 cup of powdered erythritol
• 0.5 tsp baking powder

Method: Mix everything together and place batter in silicone donut mold. Bake at 190C for 10 min until golden brown. Take out, top rith more powdered erythritol. I loved the hot!

Lunch – Deviled eggs

I love them so decided to have them again

Ingredients:

• 3 eggs
• 1/8 cup of mayonnaise
• 1 tsp of vinegar
• 0.5 tsp of mustard
• salt, pepper, smoked paprika

Method: Hard boil eggs; When done, rinse them under cold water until they are cold; Peel the eggs; cut in half lenghtwise and remove yolks to the separate bowl; Mash yolks with the fork, add mayo, mustard, salt, pepper, vinegar and mix well; Pipe the misture to the centre of each egg white; Garnish with smoked paprika.

Dinner – Egg muffins

Ingredients:

• 3 eggs
• 1/4 tsp baking powder
• 10 g grated parmesan
• salt, pepper, smoked paprika

Method: Whisk the egg whites until firm; In separate bowl mix yolks, parmesan and spices; Carefully fold the yolks into the egg whites; Fill in the greased muffin molds and bake at 160C for 20 min.

Final results

It wasn’t as difficult as I thought it’s gonna be. Good and diverese meals are the key. You must feel excited about cooking, experimenting and then enjoying the meals.

There is one important thing you need to remember. After finishing your egg fast remember to transition back. For a couple of days you should still eat eggs and gradually add other ingredients. Start with adding meat and fish. After 3 days you can start adding vegetables. And when you do 4 days of transitioning then you can continue with your regular keto meals. It’s very important to transition back to avoid unnecessary tummy aches, indigestion or diarrhea. Also be aware of a potential ‘keto flu’ if you happen to be in deep ketosis for the first time for a long time.;

And the last, the best and most rewarding thing – I AM IN KETOSIS!! The reading on Keto-mojo is proving this fact. I’m so happy, all the hard work paid off 🙂 On top of that I managed to even loose some weight! I lost 1 kg what for me is quite a lot (I’m not a big person, so each kilogram is a big thing – I went from 52kg to 51kg what I think is great).

I love this little Keto-mojo device. From now I’ll be checking my ketones, glucose and GKI more often. If you wish to get one too it’s available at www.ketotest.online or www.ketomania.co.uk . And I’ve got a little surprise for you. If you use code SUGARFREEBYMARTA10 you will receive 10% off! Happy days! 🙂