meal plan : 3 day fat fasting

Have you been keto and noticed a stall in progress? Enter the Fat Fast. Fat fasting means consuming 80-90% of calories from fat, while reducing your calorie intake to 1200-1400 calories per day. Some dieters have success with lower calorie diets (1000-1200), just do not drop below 1000 calories per day. This fast is typically followed for a maximum of 5 days, 2-3 is more common and generally safer. You can also use a fat fast to return to ketosis after a high carbohydrate meal. Use caution with any type of fasting and check with your doctor if you experience any pain or discomfort while fasting. The unique trait of fat fasting is it allows some flexibility, you can have 4-5 small meals per day or 2-3 large meals. If you choose the small meal route, stick to ~200-250 calories per meal, if you prefer larger meals, stick closer to 300-400 calories per meal. The following meal plan is an example of three days with 2-3 meals, complete with macronutrients. You can either have the second large meal as lunch, or have half for lunch and save some for dinner, or save it for later in the evening.



  • Coffee with 2 tbsp heavy whipping cream or coconut milk

  • 2 deviled eggs (2 large HB eggs, 2 tbsp mayonnaise, seasoned w/ S&P

Net Carbs: 7.8g | Fat: 45.7g | Protein: 12.8g


  • Buttered Spinach with Salmon: ½ cup spinach cooked in 2 tbsp butter seasoned with salt and topped with a small salmon fillet (4.4 oz /125g) cooked on 1 tablespoon of butter or coconut oil

  • 2 chocolate peanut butter fat bombs

Net Carbs: 2g | Fat: 75g | Protein: 39g

Daily Total: Net Carbs: 9.8 g | Fat: 120.7 g | Protein: 51.8 g

DAY 2:


  • Low carb cappuccino

  • 2 scrambled eggs with 1 tsbp coconut oil and 1 tsbp cream cheese

Net Carbs: 2g | Fat: 40g | Protein: 14g


  • Shirataki noodles with bacon & cheese sauce: 1 packet shirataki noodles, drained and fried on 2 tbsp butter or coconut oil with 2 slices bacon, 2 tbsp heavy whipping cream, 1 oz grated cheddar cheese and salt

  • 1 oz almonds

Net Carbs: 13g | Fat: 69g | Protein: 18g

Daily Total: Net Carbs: 15 g | Fat: 109 gm | Protein: 32 g

DAY 3:


  • Bacon hash: 8-10 strips of pan fried bacon combined with 2 cups sliced white mushrooms, pan fried with 1 tbsp ghee and then simmered with tbsp heavy cream. Top with salt and pepper to taste.

Net Carbs: 5g | Fat: 54g | Protein: 24g


  • Avocado salmon salad: top one whole avocado with 2 oz salmon (smoked or home cooked) mixed with 2 tbsp mayonnaise

  • 1 strawberry cream fat bomb (or fat bomb of choice, look for one ~100 calories)

Net Carbs: 13g | Fat: 53.7g | Protein: 14g

Daily Total: Net Carbs: 18 g | Fat: 107.7gm | Protein: 38 g


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