Keto Egg Fast Diet Plan – Day 3
Day 3 felt different — I slept in an extra hour and fifteen minutes, and my boss returned from vacation, so I wasn’t about to be late. Fortunately, my fridge was stocked with boiled eggs and a container of egg fast muffins I’d made the day before, which made the morning easy.
I stopped for a large black coffee at Tim Hortons on my way to the office. These days I usually drink coffee black; while I sometimes make lattes on the Egg Fast to help use extra fats, I’ve largely kicked heavy whipping cream and Splenda after trying a 30-day zero-carb experiment. During this Egg Fast I used just a tiny amount of sweetener — far less than I used to.
Egg Fast Menu — Day 3 Summary
- Boiled eggs with butter
- Egg fast muffins or loaf
- Keto cloud bread (oopsie) with eggs
- Fat bombs
Detailed Breakdown — Day 3
6:45am – Large black coffee from Tim Hortons. I still managed to beat my boss to work.
8:30am – Three boiled eggs, chopped and topped with 2 tablespoons of butter. I microwaved it 30 seconds to warm it and it was delightful.
12:30pm – Three cream cheese muffins I made the day before. With my muffin pan, three muffins equal about 2 eggs, 2 portions of cream cheese and 2 portions of fat. I’m grateful to have these ready in the fridge for busy days.
5:30pm – Oopsie cloud bread topped with scrambled egg. I scrambled an egg in butter and spooned it into the indents of the donut-shaped cloud bread — a fun, elegant dinner that felt special on the plate.
Oopsie (Cloud Bread) — What I Used
- 3 eggs
- 3 ounces cream cheese
- 2 bowls
- Beaters or whisk
- Donut pan (or whoopie pan)
Instructions:
- Preheat the oven to 300°F (about 150°C).
- Separate the egg whites into one bowl and place the yolks in another.
- Beat the egg whites on high speed until stiff peaks form; set aside.
- Clean the beaters and blend the yolks with cream cheese on low until smooth.
- Gently fold the yolk mixture into the whipped egg whites with a rubber spatula until combined.
- Spread the batter into a donut pan or whoopie pan.
- Bake for about 30 minutes and let cool before removing.
I filled the little indentations with scrambled egg cooked in butter and ate four pieces — about 1.5 eggs and 1.5 portions of cream cheese plus the scrambled egg with 1 tablespoon butter.
After dinner I realized I was low on fats for the day because I’d slept in and drank black coffee. To make up the difference I quickly prepared fat bombs to freeze. I melted 2 tablespoons coconut oil, 2 tablespoons butter and added a bit of sugar-free salted caramel syrup for flavor. They set in the freezer and were creamy, though I found the salted combination a bit too salty for my taste when I used salted butter and salted caramel together.
Pro tip: experiment with different sugar-free flavorings to balance sweet and salty. I later created a lemon cheesecake fat bomb recipe that I prefer.
On the home front, my brother-in-law called saying he’ll arrive tomorrow afternoon, which might change my meal plan or timing. I’ll see how things unfold and may share an update if plans affect the next day’s Egg Fast routine.
Resources to Help on the Egg Fast
- Egg Fast recipe cookbook and mix-and-match menu
- Egg Fast food tracker journal
For more Egg Fast recipes and ideas, try variations like egg drop soup, air fryer egg bites, chaffles, cloud bread, fat bombs in different flavors, and mini egg pizzas. These options keep the Egg Fast interesting and practical for busy schedules.
If you’re finishing an Egg Fast, plan a careful transition back to a standard low-carb or keto approach to avoid regaining weight. A gradual reintroduction of low-carb foods and monitoring portions works well.
