8 Keto Egg Fast Recipes And 3-5 Day Meal Plan: Lose Up To 10 Pounds

Keto Egg Fast Diet Meal Plan To Break Through A Weight Loss Plateau

On today’s episode of Live Lean TV, I’m sharing 8 keto egg fast recipes and a 3-5 day meal plan to break through a weight loss plateau and lose up to 10 pounds in 3 days.

These keto egg fast recipes include:

1. Pancakes
2. Lemon bars
3. Oatmeal
4. Pizza
5. Crepes
6. Quiche
7. Waffles
8. Chaffles

Table Of Contents: Jump To

What Is The Keto Egg Fast Diet?

If you’re not familiar with the keto egg fast diet, I’m assuming you missed my last video post where I covered the Keto Egg Fast Diet Explained: Rules, Results, And Benefits.

To quickly sum it up, the keto egg fast diet is typically designed as a short-term, very low carb, high fat plan designed to help you break through a weight loss plateau.

It primarily consists of whole eggs, healthy fats, and cheese.

3-5 Day Keto Egg Fast Meal Plan To Lose 5-10 Pounds

If you are interested in breaking through your weight loss plateau and lose 5-10 pounds in 3-5 days, follow this keto egg fast diet meal plan.

Each of these 8 quick and easy recipes are compliant to the keto egg fast rules.

Day 1: Breakfast: Keto Egg Fast Pancakes

Day 1: Lunch: Keto Egg Fast Pizza

Day 1: Snack: Keto Egg Fast Chaffles

Makes 1 serving.

Ingredients:

• 1 large egg
• 1 oz cream cheese
• 1/4 cup shredded mozzarella cheese
• 1 tbsp butter

Instructions:

1. Preheat the waffle maker and lightly grease it with 1 tbsp of melted butter.
2. In a blender, blend 1 large egg and 1 oz of cream cheese until smooth.
3. Mix in 1/4 cup of shredded mozzarella cheese to the egg and cream cheese mixture.
4. Pour the mixture into the preheated and greased waffle maker.
5. Cook for about 3-4 minutes, or until the chaffles are golden and crispy.
6. Carefully remove the chaffles from the waffle maker and let them cool slightly before serving.
7. Top with a little butter and enjoy.

Nutrition Facts (1 waffle per serving):

• Calories: 350
• Protein: 14g
• Fat: 32g
• Carbohydrates: 2g

Day 1: Dinner: Keto Egg Fast Quiche

Makes 2 servings.

Ingredients:

• 4 large eggs
• 4 oz cream cheese
• 2 tbsp butter
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 tsp onion powder

Instructions:

1. Preheat oven to 350°F.
2. In a blender, add 4 large eggs, 4 oz of cream cheese, 2 tbsp melted butter, 1/4 tsp of salt, 1/4 tsp of black pepper, 1/4 tsp of garlic powder, and 1/4 tsp of onion powder, then blend until smooth.
3. Pour the egg mixture into a greased small quiche dish.
4. Bake in the oven for 20 minutes or until the quiche is set in the center and slightly golden on top.
5. Remove from the oven and let it cool slightly before serving.
6. Enjoy.

Nutrition Facts (1/2 quiche per serving):

• Calories: 442
• Protein: 16g
• Fat: 41g
• Carbohydrates: 4g

Day 2: Breakfast: Keto Egg Fast Waffles

Makes 1 serving: 2 waffles

Ingredients:

• 2 large eggs
• 2 oz cream cheese
• 1/2 tsp vanilla extract
• 1/4 tsp baking powder
• 1/4 tsp ground cinnamon
• 1 tbsp butter

Instructions:

1. In a blender add 2 large eggs, 2 oz of cream cheese, 1/2 tsp of vanilla extract, 1/4 of tsp baking powder, and 1/4 tsp of ground cinnamon, then blend until smooth.
2. Pre-heat the waffle maker, then brush with 1 tbsp of butter.
3. Pour just enough batter to cover the waffle iron.
4. Close the waffle iron and cook until the waffles are golden brown and cooked through, typically about 3-5 minutes.
5. Carefully remove the waffle from the iron and serve hot.
6. You can enjoy them plain or with a dollop of butter.

Nutrition Facts (2 waffles per serving):

• Calories: 447
• Protein: 16g
• Fat: 41g
• Carbohydrates: 4g

Day 2: Lunch: Keto Egg Fast Oatmeal

Makes 1 serving.

Ingredients:

• 2 large eggs
• 2 oz cream cheese
• 1/4 cup water
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract
• Stevia to taste

Instructions:

1. In a blender add 2 large eggs and 2 oz of cream cheese then blend until smooth.
2. Heat a non-stick skillet over medium heat and add 1/4 cup of water.
3. Pour in the egg and cream cheese mixture and stir continuously to avoid lumps.
4. Cook for 3-5 minutes, stirring constantly, until the mixture thickens to a creamy consistency.
5. Stir in 1/2 tsp of cinnamon, 1/4 tsp of vanilla extract, and stevia to taste.
6. Serve hot and enjoy.

Nutrition Facts (per serving):

• Calories: 349
• Protein: 16g
• Fat: 30g
• Carbohydrates: 3g

Day 2: Snack: Keto Egg Fast Lemon Bars

Makes 6 servings: 2 bars per serving

Ingredients:

Crust:

• 4 large eggs
• 4 oz cream cheese
• 2 tbsp butter

Lemon Filling:

• 3 large eggs
• 3 oz cream cheese
• 2 tbsp butter
• 2 tbsp fresh lemon juice (or more if desired for extra tang)
• 1 tsp lemon zest (or more if desired for extra tang)
• Stevia to taste or 4 packets of True Lemon Crystals (for more lemon flavor)

Instructions:

1. Preheat the oven to 350°F.
2. To make the crust, in a blender add 4 large eggs, 4 oz of cream cheese, and 2 tbsp of melted butter, then blend until smooth and combined.
3. Line a small 8×8 inch baking dish with parchment paper.
4. Pour the mixture into the baking dish and bake for 12-15 minutes, or until the crust is set and lightly golden.
5. To make the lemon filling, add 3 large eggs, 3 oz of cream cheese, 2 tbsp of melted butter, 2 tbsp of lemon juice or more for extra tang, 1 tsp of lemon zest or more for added lemon flavor, and stevia to taste, or for more lemon flavor, substitute the stevia for 4 packets of True Lemon Crystals, then blend until smooth.
6. Once the crust is done, pour the lemon filling over the crust and bake for another 12 minutes, or until the filling is set but still slightly jiggly in the center.
7. Let the bars cool at room temperature for 30 minutes, then chill in the fridge for at least 1 hour before cutting into bars.
8. Enjoy cold for the best texture.

If I was going to make these again, I would swap out the stevia for 4 packets of True Lemon Crystals to get a stronger lemon flavor.

Nutrition Facts (2 bars per serving):

• Calories: 268
• Protein: 9g
• Fat: 22g
• Carbohydrates: 2g

Day 2: Dinner: Keto Egg Fast Crepes

Makes 1 serving: 2 crepes per serving

Ingredients

• 2 large eggs
• 2 oz cream cheese
• Stevia to test
• ½ tsp vanilla extract
• 1 tbsp butter
• Sprinkle cinnamon

Instructions:

1. In a blender combine 2 large eggs, 2 oz of cream cheese, stevia to taste, and 1/2 tsp of vanilla extract, then blend until completely smooth with no lumps.
2. Heat a non-stick skillet over medium heat and add a small amount of butter to coat the pan.
3. Pour a thin layer of the batter into the skillet.
4. Cook for 1-2 minutes or until the edges start to set and the bottom is golden brown, then gently flip and cook the other side for about 30 seconds.
5. Remove the crepe and repeat the process with the remaining batter, adding more butter to the skillet as needed.
6. Serve warm with a small amount of butter and a sprinkle of cinnamon for extra flavor.

Nutrition Facts (2 crepes per serving):

• Calories: 442
• Protein: 16g
• Fat: 42g
• Carbohydrates: 4g

Day 3: Repeat Meal Plan From Day 1

Breakfast: Keto Egg Fast Pancakes

• Follow the instructions from Day 1 breakfast.

Lunch: Keto Egg Fast Pizza

• Follow the instructions from Day 1 lunch.

Snack: Keto Egg Fast Chaffles

• Follow the instructions from Day 1 snack.

Dinner: Keto Egg Fast Quiche

• Follow the instructions from Day 1 dinner.

Day 4: Repeat Meal Plan From Day 2

Breakfast: Keto Egg Fast Waffles

• Follow the instructions from Day 2 breakfast.

Lunch: Keto Egg Fast Oatmeal

• Follow the instructions from Day 2 lunch.

Snack: Keto Egg Fast Lemon Bars

• Follow the instructions from Day 2 snack.

Dinner: Keto Egg Fast Crepes

• Follow the instructions from Day 2 dinner.

Day 5: Keto Repeat Meal Plan From Day 1

Breakfast: Keto Egg Fast Pancakes

• Follow the instructions from Day 1 breakfast.

Lunch: Keto Egg Fast Pizza

• Follow the instructions from Day 1 lunch.

Snack: Keto Egg Fast Chaffles

• Follow the instructions from Day 1 snack.

Dinner: Keto Egg Fast Quiche

• Follow the instructions from Day 1 dinner.

How Many Calories Should Be Consumed Daily While Following The Keto Egg Fast Diet?

There are no strict calorie recommendations for the keto egg fast diet, as it focuses more on following specific eating guidelines rather than counting calories.

Since everyone’s caloric intake varies depending on their individual weight and activity level, I’ve based the above 3 and 5 day egg fast meal plan on an approximate daily intake of 1,600 calories per day.

If you’re a male, feel free to add in an extra 2 lemon bars per day to boost your daily calorie intake closer to 2,000 calories.

Lastly, feel free to mix and match the meals and snacks as needed and adjust portion sizes to meet your specific calorie needs.

Question Of The Day

Let me know in the comments:

• Are you looking to lose 5-10 pounds in 3-5 days?
• Are you going to try this 3 or 5 day keto egg fast diet recipes and meal plan?

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Check out this video post on How Many Calories You Should Eat In A Day.

Thanks for watching and keep Living Lean.