7-Day Indian Keto Diet Plan & Recipes For Weight Loss

7-Day Indian Keto Diet Plan & Recipes for Weight Loss 24/04/20, 11:44 AM
7-Day Indian Keto Diet Plan &

Recipes for Easy Weight Loss
Home (Https://Www.ketoforindia.com)
ESSENTIAL RESOURCES
Beginner's Guide to Indian Keto Diet

(https://www.ketoforindia.com/indian-
keto-diet-for-beginners/)
7- Day Indian Keto Diet Plan
(https://www.ketoforindia.com/indian-
keto-diet-plan/)
Keto Diet Plan & Veg Recipes for
Navratri
(https://www.ketoforindia.com/keto-
navratra-veg-recipes-india/)
What to Eat in Indian Keto Diet
(https://www.ketoforindia.com/what-
to-eat-in-indian-keto-diet/)
Print
17 Keto Dessert Recipes That Will
Make You Forget You’re On A Diet
(https://www.ketoforindia.com/keto-
dessert-recipes/)
Best Keto Fish Recipes by Priya
When I decided to write on an Indian Keto diet plan, I never Dogra for a Healthy You
expected it is to be easy. After visiting many sites on Keto (https://www.ketoforindia.com/best-
keto-fish-recipes-by-priya-aurora/)
and after joining groups on Facebook, I was bowled over 5 Vegetarian Keto Soup Recipes by
Priya
by what my Keto counterparts were eating in other parts of
(https://www.ketoforindia.com/vegetarian-
the world. keto-soup-recipes-indian/)
They were having a party!
The greatest advantage that they have, is that they can

pick up any food scan its barcode, feed the data in any
fitness app and design their diet plan. But in India, it’s not
that easy. I live in a very small town in India, where it is an
https://www.ketoforindia.com/indian-keto-diet-plan/ Page 1 of 43
uphill task to procure food that is low in carb and sugarfree.

For example, before going on Keto, I had never heard of
almond flour or chia seeds. No almond flour is available
within 170 km of where I still live. And the cost of chia
seeds is equivalent to a pair of silver hoops.
But I am not going to give up. I am going to make the best

of the food I get easily and achieve my target weight no
matter what. While designing my Indian Keto diet plan I
have kept some essential points in mind:
Simple food ideas, that are easy to cook and store

Meals that can be carried to work
Carbs and calorie break up for each meal
When you design an Indian Keto diet plan for yourself,

keep in mind the cooking time and the shelf life of the food.
My diet plan includes dairy in the form of cheese and
paneer and use of stevia as the natural sweetener. I gave
up dairy completely because milk is rich in lactose and can
cause stalling.
My progress so far?
Most of you know by now that I have been on a low- carb
Ketogenic diet for the last 4 months or so. My reasons for
going on this diet are very simple. I want to get fit, healthy
and in shape. I want my children to not feel embarrassed
walking with me, and my husband to get jealous when
other men look at me.
More than anything, I want to discover my inner beauty and

feel good about myself.
The past 4 months have been full of discovery and

knowledge. I have discovered the apps Fat Secret and
Fitness Pal, they have been very helpful, although I have
started using them diligently only a month ago. But they are
not like super effective because many Indian food items
are not on the index. The apps do come very useful in
calculating the daily calorie count and my macros. If you
ask me, I like the fact that I am not following the diet to the
‘t’, because it leaves me scope to be flexible, and takes off
the pressure of eating within the numbers.
The fact that I have lost 19 kgs, is a sure indication that I

must be doing something right.
I would also like to add that I have never used Keto sticks
till date, for the simple reason that they are not available
here.
Coming back to Indian Keto diet plan, in the last four

months, I have consciously tried to eradicate carbs from
my diet and had 2 cheat days till date. For those of you
who have just joined the Keto wagon please remember to
maintain your electrolyte level at all times and keep
yourself well hydrated, in order to tackle any symptoms of
Keto-flu. I have been having lime water or Nimbu Paani
regularly.
On a sunny day, it is like the most refreshing drink on the

planet. You can add ice to it or even make it with equal
proportions of plain soda and water. Green tea and a
simple glass of chilled cold water can also come very
handy.
Recipe for Lime Water
1 glass of cold water

Pinch of rock salt
Half a teaspoon table salt
Pinch of roasted cumin powder
2 pinches of dried mint powder
Also Read: What is Keto Flu

(https://www.ketoforindia.com/keto-flu-
lchf-india/)
Do I exercise?
In Keto, it is the diet that matters foremost, and the
exercise only makes you feel good. The effects of the diet
rest 90% on the food and the rest from exercise. Exercise
is actually helpful when you want to tighten your muscles,
and want to tone your body that has just lost its stores of
fat.
I walk briskly to my workplace and travel back by bus in the

evening. The total distance that I cover is almost 3.5 km
and it takes me 45 minutes to reach. After going through
my diet plan if you feel the need to add more snacks or to
increase the fat value, please feel free to do so, according
to your macros.
(https://ketoforindia.b-cdn.net/wp-
content/uploads/2020/01/7-Day-Indian-Keto-Diet-Plan-
PDF-for-Weight-Loss.pdf)
MON | TUE | WED | THU | FRI | SAT | SUN
Monday – Day 1
Breakfast
Bulletproof Coffee (/bullet-proof-coffee-keto-india/)
Omelette Cooked in Butter with Bacon
Whisk 2 eggs together

Add salt and pepper
Fry in 2 teaspoons of butter
Add 2 Bacon (Pan fried)
To the whisked eggs I add a spoonful of fresh cream,

before pouring it on a hot non-stick pan. Once it is cooked
to a fine golden color on one side, I flip it. Let it cook some
more and take it off the pan.
Lunch
Mutton Seekh Kebab
Since I work 6 days a week, lunch has to be something that

is easy to carry and can be eaten at room temperature. In
my freezer, you will always find a packet of ready-made
mutton, chicken seekh kebab and of course bacon.
So I just thaw the packet and take out 1 seekh kebab. In a

non-stick pan, I shallow fry it in ghee. Then I cut it into
small roundels and pack it in a small Tupperware container.
You can sprinkle some chaat masala on it. Different
companies have different breakups, so be sure to check
the label. Also, keep ready-made and half cooked meats

only for an emergency, and for days you do not have time
to cook. Otherwise, always try to have fresh food.
Blanched Broccoli with Salt and Pepper
As I have mentioned before Broccoli comes very handy in

Keto. It is a versatile ingredient that can be incorporated in
all three meals. I always keep some blanched and ready in
my fridge.
Evening snacks
Milk is rich in lactose and carbs. Avoid it on a Keto diet.

However, you can have yogurt, cheese and cottage cheese
in moderation and do keep a strict watch, on whether they
throw you out of Ketosis or let you be. In the evening I have
a handful of peanuts. Somedays, I replace the peanuts with
6 almonds and 4 halves of walnuts.
Dinner
Omelette
Try Keto spinach egg omelette for the dinner. It is tastier

and healthier than the non-Keto delicacies. Also, the recipe
doesn’t require much time to prepare, hence is the go-to
choice when running low on time.
Find out the full Indian Keto diet plan for Monday
(/www.ketoforindia.com/indian-keto-diet-plan/)
Tuesday – Day 2
Breakfast
Bulletproof Coffee
Start your day with Bulletproof Coffee (/bullet-proof-coffee-

keto-india/), but you can switch it with a cup of green tea or
any other beverage that you prefer.
Nutrition Breakdown:
Total calories: 310

Carbs: 2 g
Protein: 2 g
Fat: 32 g
Saturated Fat: 25 g
Sodium : 40 mg
Fiber: 0
Sugar: 2 g
Hard Boiled Eggs with Mutton Seekh Kebab
Hard-boiled eggs 3
Total calories: 51
Carbs: 0.6 g
Protein: 10.8 g
Fat: 0.3 g
Saturated Fat: 0 g
Sodium: 165 mg
Potassium: 161.4 mg
Fiber: 0
Sugar: 2 g
Mutton Seekh Kebab
You can have a single kebab and 3 eggs or change the

ratio according to your taste. Choose your portion. In a
non-stick pan. I shallow fry it in ghee.
Total calories: 181

Carbs: 5.2 g
Protein: 14 g
Fat: 11.6 g
Saturated Fat: 4.8 g
Sodium: 857.6 mg
Fiber: 3.2 g
Sugar: 0 g
I suggest to have the eggs with homemade mayo or mint

chutney.
Recipe of Mint Chutney
250 gms Mint leaves, washed and chopped

100 gms coriander or cilantro leaves, washed and
chopped
Juice of 2 to 3 lemons
1 medium red onion sliced
4 to 5 green chilies roughly chopped
Pink and White salt for taste
Red chilly powder for taste
Few drops of stevia optional
Grind all of the ingredients in a blender, till the consistency

resembles a fine paste. Some Indian housewives also add
a teaspoon of sugar to this recipe. Always store this
chutney in an airtight container, and it has a shelf life of a
week at least.
Recipe for homemade Mayo

(https://www.ketoforindia.com/tuesday-day-2-priyas-indian-
keto-diet-plan/)
Lunch
Shallow Fried Cottage Cheese
This is one of my favorite meals. It tastes wonderful both

hot and cold. For this, you need 100 gms of cottage
cheese.
Total calories: 200

Carbs: 10 g
Protein: 24 g
Fat: 5 g
Saturated Fat: 3 g
Sodium: 840 mg
Fiber: 0 g
Sugar: 8 g
Ghee: 1 tbsp
Total calories: 130

Carbs: 0 g
Protein: 0 g
Fat: 14 g
Saturated Fat: 9 g
Sodium: 0 mg
Fiber: 0 g
Sugar: 0 g
Recipe:
100 gms cottage cheese

½ tsp of turmeric powder
½ tsp of chilly powder
½ tsp coriander powder
1 tsp salt
½ tsp chaat masala (optional)
½ tsp dried mango powder
Make a thick paste of all these dry masalas, with water or

oil. Fork the cottage cheese from all sides. Now apply this
paste on all sides and let the cottage cheese rest for 15 to
20 minutes. Heat a griddle, add some ghee and fry this
piece of cheese by turning it on all sides. When it gets a
lovely golden color on all sides, then switch off the stove. If
you have the time, before you apply the paste on the
cottage cheese, slit it in the middle and apply the mint
chutney.
After you are done frying, let it cool down, and now cut it
into small cubes. Some days I also fry a few juliennes of
green peppers or capsicum on the same pan and add to
the dish. The chat masala* can also be sprinkled in the
end, along with a few drops of fresh lime juice.
*Chat masala is a mixture of pungent dry spices, often

used in Indian cooking to sprinkle over tikkas, and other
fried stuff.
Snacks
After a long day at work, we all look forward to a small

snack at home. You can choose to have some chopped
strawberries or some almonds or peanuts. Or just grab a
glass of salted and chilled buttermilk. Whatever you have
ensure that it is within your macros.
Half cup of cut Strawberries
Total calories: 24
Carbs: 5.8 g
Protein: 0.5 g
Fat: 0.2 g
Saturated Fat: 9 g
Potassium: 116.3 mg
Sodium: 0.8 mg
Fiber: 1.5 g
Sugar: 3.5 g
Buttermilk/Lassi (250 ml)
Total calories: 70
Carbs: 11 g
Protein: 7.3 g
Fat: 1.2 g
Saturated Fat: 0.6 g

Potassium: 693 mg
Sodium: 224 mg
Fiber: 0.1 g
Sugar: 0 g
Tip: Make your lassi or buttermilk more interesting by

adding 1/2 tbsp of roasted cumin powder and a sprig of
fresh mint to it.
Dinner
Shredded Chicken Breast in Soya Sauce
This an easy recipe, that can be cooked in a jiffy and has

very little prep time.
Ingredients:
1 chicken breast
2 cloves of garlic
1 tbsp soya sauce
1 tbsp of Ghee
Salt if required
½ tsp of black pepper
Procedure:
Just cut a chicken breast in fine slices. In a bowl add soya

sauce, black pepper and if you want a few chilly flakes. Let
it rest for half and hour or so. Now heat a wok and throw in
a few cloves of garlic and just toss till pink. Now add the
chicken and cook on high heat. The chicken will be ready
in no time and it tastes delicious.
Total calories: 382

Carbs: 9.2 g
Protein: 30.4 g
Fat: 23 g
Saturated Fat: 0 g
Potassium: 0 mg
Sodium: 1082 mg
Fiber: 0 g
Sugar: 0 g
Find out the full Indian Keto diet plan for Tuesday
(/www.ketoforindia.com/tuesday-day-2-priyas-indian-keto-
diet-plan/)
Wednesday – Day 3
Breakfast
Masala Omelette with Cheese with Smoked Bacon
Ingredients:
2 eggs
a few cilantro leaves finely chopped
a few mint leaves finely chopped
1 small green chilly finely sliced
1 Cheese slice
4 to 5 button mushrooms finely chopped
Salt and black pepper to taste
2 tbsp Ghee
Procedure:
Whisk the eggs with salt and pepper till they become nice
and fluffy. Now add the herbs, mushrooms and green chilly
to the eggs. On a hot pan put some ghee, and pour the
egg mixture on it. When slightly cooked, shred the cheese
slice in the middle and fold the omelet. Cook till whatever
color you please. I like it a nice golden and usually, have it
hot with mint chutney.
Smoked Bacon
Bacon is a very Keto friendly food item. As it has carbs,

proteins and fats in the perfect Keto ratio. It is easy to cook
and gives you immense satisfaction too. You can add the
bacon in the filling or have it on the side.
Lunch
Parboiled Cauliflower in Mayo with Mutton Seekh

kebab
Ingredients:
8 to 9 small florets of cauliflower

Salt and pepper to taste
Procedure:
Boil the cauliflower for about ten minutes in water. Add

some salt to the water. Now strain the cauliflower and toss
it in butter, salt and pepper. You can have the florets just
like this or mix them with some homemade sugarless
Mayo.
Mutton Seekh Kebab
You might think that I mention mutton seekh kebabs daily,

and I admit I do. They taste delicious, are easy to make,
and can be had in any meal. And they are pretty Keto
friendly. If you want to make them at home try this recipe.
(https://www.ketoforindia.com/thursday-day-4-priyas-
indian-keto-diet-plan/)
Snacks
Peanuts Oil Roasted and Salted
Procedure:
For those of you who have never tried peanuts Indian style,
I plead you to grab a packet (30 gms) from the closest
Indian store. Believe me, you will get hooked onto them.
Some Ketoites are not snacking at all, and I must say that’s
commendable. But Indians have a tradition of sitting with
their parents, kids or friends in the evening and sharing
their day over a cup of tea with something to munch on.
Eat them if they fit into your macros and occasionally only.
Dinner
Keto Butter Chicken/Murg Makhani
Prep time: 20 mins

Cook time: 30 mins
Servings: 4
Ingredients
1 kg of chicken thighs
Paste of 3 garlic cloves
Paste of ½ inch piece of ginger
1 tsp garam masala
1 tbsp fresh Coriander or Cilantro green paste
1 tsp cumin powder
1 tbsp red chili (optional)
1/2 cup full fat Greek yogurt
4 tbsp of butter
2 cardamoms green
1 cinnamon stick
1 cup coconut milk
½ cup chopped coriander for garnish
2 tbsp Tomato puree optional
Pink and White Salt to taste
Procedure
Combine in a bowl the chicken pieces, the garlic and

ginger paste, salt, red chilly powder and yogurt. Let it
sit in the refrigerator for two to three hours.
Now take a wok and melt the butter in it. Drop the
cinnamon stick and the crushed cardamom in it.

Next, add the chicken and cook it on high heat till it
turns a nice golden. You can also grill it on a pan.
Add the tomato puree and lower the heat. Keep
stirring from time to time till the chicken is fully
cooked.
Add the cumin powder, coriander paste and the
garam masala.
The coconut milk or cream can be added now, cook
for a few more minutes and garnish with the
coriander. Add a little food color if you want it to look
red.
Find out the full Indian Keto diet plan for Wednesday
(/www.ketoforindia.com/indian-keto-diet-plan-butter-
chicken-india/)
Thursday – Day 4
Breakfast
Scrambled Eggs with Chicken Sausages
You don’t need me to tell you, how to make scrambled

eggs. Just make them the way you like them. I make them
in butter, with just salt and pepper. Make it three eggs and
have it with 2 chicken sausages.
Lunch
Chicken Malai Tikka
This is another world-famous dish, that has origins in North

India. Very easy to make and tastes delicious. And it is
completely Keto friendly.
Ingredients:
Boneless Chicken cut into 1 inch pieces 500 gms

Ginger Garlic Paste 2 tsp
Heavy Cream 2 tbsp
Greek Yogurt 2 tbsp
Green Chilly Paste 2 to 3 tsp ( optional )
Garam Masala 1 tsp or Green Cardamom Powder ½
tsp
Black and White pepper ½ tsp each
½ cup of grated processed Cheese
Melted Butter for basting
Lemon Juice 1 tsp
Chaat Masala ½ tsp ( optional )
Salt to taste
Procedure:
In a bowl put the chicken, sprinkle salt and mix the half the
ginger garlic paste. Set it aside in the refrigerator for at
least half an hour.
In another bowl add the processed cheese and some more

salt, cream, cheese and now add the heavy cream to it.
Whisk till a smooth paste is formed. Next blend in the greek
yogurt to this mixture and whisk some more. Add the green
chilly paste, the remaining ginger garlic paste and garam
masala and pepper. If you don’t want the tikka to be very
spicy then skip the garam maslaa and green chilly paste.
Now add the chicken pieces to this marinade and make

sure they are coated well. Let it rest for half an hour. Pre
heat the oven to 180 degress. Line a tray with a silver foil
and spread some oil or ghee on it. Place the chicken on
this tray, you can skewer them too. The chicken should be
ready in ten to fifteen minutes. But remember to turn them
at least twice and bast them with butter.
Eat them hot and do sprinkle some lemon juice and chaat
masala over them. You can marinate a bigger batch and
cook them at your convenience, over a period of few days.
Vegetarians; please note that you can make cottage

cheese by this same recipe, only cut the cooking time to 5
to 8 minutes.
Dinner
Chicken Seekh Kebab
Since I started sharing my journey, I have got many

requests to share my recipe for Chicken Seekh kebabs. So
here goes-
Ingredients:
Chicken mince, preferably with fat 500 gm

2 to 3 green chilies chopped
Coriander leaves chopped ½ cup
2 tsp Ginger Garlic Paste
1 tsp roasted cumin powder
1 tsp Garam Msala
½ tsp Kashmiri or Deghi Red chilly powder
Melted Butter or Ghee for basting
Lemon Juice 1 tsp
Chaat Masala ½ tsp (optional)
Salt to taste
Procedure:
In the food processor grind together the mince, green chilly

and fresh coriander. Ensure that the consistency is very
fine. Now add the rest of the ingredients and mix well.
Divide the mixture into equal proportions. Pat the mixture
and form patties or with moist hands give it the shape of
kebabs over skewers. The important thing to remember is
that the mixture should not be overly moist or very dry, it
should be of workable consistency.If you feel that the

mixture is getting out of hand or not sticking to the skewer,
beat an egg and add to it.
Preheat the oven to 200 degrees and cook the kebabs in it

for 15 to 20 minutes. You can also barbeque them, but
remember to baste them with butter or ghee at least two to
three times. Enjoy them hot and remember to sprinkle
some lemon juice and chaat masala over them.
Tip: Never overcook the kebabs, always remove them from

the fire when moist, not dry.
Find out the full Indian Keto diet plan for Thursday
(/thursday-day-4-priyas-indian-keto-diet-plan/)
Friday – Day 5
Breakfast
Protein shake
Lunch
Shami Kebab with Greek Yogurt and Sliced

Strawberries
I am going to share another recipe of a famous kebab with

you today. This one promises to melt in your mouth. It is
called the Shami Kebab. It is made with minced lamb, and
can be made in batches and stored in the fridge. The
preparation time is just 30 minutes, and cooking takes
almost 20 minutes or less.
Ingredients:
Mutton mince without fat 500 gms

2 tbsp soaked Split Bengal gram
1 tbsp Psyllium Husk powder
2 tsp Ginger and Garlic paste
1 tsp Garam Masala
2 green cardamom
1 stick cinnamon/1 tsp Cinnamon powder
Half cup chopped fresh Coriander
Mint leaves a handful chopped
1 beaten egg
½ tbsp lemon juice
Ghee for frying
Salt to taste
Procedure:
To the washed and drained mince add the Bengal gram. If

you are apprehensive of using a lentil then replace it with
almond flour. Although, i am just using 2 tbsp for 12
kebabs. To this mixture add the ginger, garlic and all the
other increments except the herbs. Cook on a low heat till
well cooked and dry.
Now let it cool off. Blend this mixture in a food processor till
a fine paste is formed. Add the herbs to this paste and give
it the form of a dough. At this stage you can beat the egg
and add it to the dough. Or you can make small balls,
flatten them out like a kebab and dip them in the egg
before frying. If you ask me I prefer to mix the egg in the
dough, and form the kebabs. That way the smell of the egg
is not so dominant. You can also skip the onion if you want.
You can either shallow fry them in ghee or deep fry them.
Serve them hot with green chutney and a green salad.
Dinner
Chicken Broth
My broth recipe is very simple I get chicken necks from my

butcher. Put them in a pressure cooker with a few cloves of
garlic, a piece of ginger and a small chopped onion. With a
generous amount of water I let them cook for almost 45
minutes on low heat, allowing all the juices to come out.
Later I shred the chicken from the bone and strain the
broth. Add salt and pepper according to taste.
Hard Boiled eggs
I always keep boiled eggs in the fridge, they come very

handy when you don’t have time to cook. You can have 3
boiled eggs with the broth.
Honey Smoked Bacon
Plus you can have 3 smoked chicken bacon. This diet plan
is meant to give you an idea of what all you can eat in a
day. Please adjust the portions according to your macros.
Find out the full Indian Keto diet plan for Friday
(/www.ketoforindia.com/day-5-friday-priyas-indian-keto-
diet-plan/)
Saturday – Day 6
Breakfast
Scrambled Eggs with Bulletproof Coffee
Beat three eggs to a fluffy stage with salt and pepper.I like
to have them with crispy fried bacon, but that’s entirely your
choice. If you can get bacon bits then that’s even better.
Add some ghee to a pan and pour in the egg mixture.
Sprinkle in some oregano, chilly flakes. My twist in these
eggs is to add a dash of Sriracha and make them really hot
and mouth watering.
I like to wash down my spicy eggs with my absolute

favorite mug of Bulletproof coffee
(https://www.ketoforindia.com/discover-bullet-proof-coffee-
keto-tips/) with butter and coconut oil.
Lunch
Capsicum/Peppers stuffed with Cottage Cheese

(Paneer)
Capsicum and Broccoli in moderation have become my

favorite veggies on the Keto diet. For this recipe you will
need medium sized capsicums that have space for
filling.You can go for any color of capsic
Ingredients
3 to 4 Capsicums/ Peppers
½ to 1 cup Cottage Cheese grated
½ cup of onions Chopped (optional )
1 tsp cumin powder
2 tsp Lemon juice
1/2 tsp Turmeric powder
1/2 tsp Red Chilly powder, optional
¼ tsp Chilli powder
2 tsp Olive Oil
White and Pink Salt to taste
Procedure:
Completely deseed the capsicums and cut out their tops. In

a bowl add the cottage cheese, onions, lemon juice, cumin
powder, turmeric salt and red chilli powder. Mix well and
add ½ tsp of olive oil and mix more.
Stuff the capsicums with this cheese stuffing. Now either

cover the capsicums with foil or attach the tops back with a
toothpick. Preheat the oven and set the mode to oven and
grill. Grill properly until the skin of the capsicum looks all
shriveled up. I like to apply some olive oil to the capsicums
on the outside too, in order to enhance the grilling process.
Cauliflower Rice
I have seen in-numerous recipes for Cauliflower fried rice

on the Internet. This is my version of it.
Procedure:
Cut the florets of a cauliflower and put them in a food

processor. You can also use a hand garter. Make a fine
fluffy mixture that resembles rice.
In a wok add some ghee, a few cloves of garlic and fry till
golden. Now add the cauliflower, salt, pepper and a pinch
of chilly flakes. Cook some more, but prevent the rice from
looking like a mash. You can also add some freshly

chopped cilantro or coriander at the end. Your Keto friendly
fried rice is ready.
Dinner
Keto Tandoori Chicken
Tandoori chicken is essentially chicken that’s has been

marinated with spices and yogurt for some time. It is
always cooked over an open fire, grill or in a tandoor. And I
can bet that by the time you will get your second batch out
of the fire the first one will be long gone.
Prep time: 15 mins

Cook time: 20 to 25 mins
Serves: 4
Ingredients
1 whole Chicken cut into 12 or 8 pieces or just

chicken legs
2 tsp Kashmiri red chilly powder
2 tbsp lemon Juice

1 cup Greek Full Fat yogurt
2 tsp Ginger paste
2 tsp Garlic paste
½ tsp Garam masala powder
½ tsp Chaat masala
Salt to taste
Red Food colour, optional
Procedure:
Start by making incisions all over the chicken with a fork or

a knife. Make a paste of half of the red chilly powder, lemon
juice and salt. Apply it thoroughly over the chicken and let it
rest for half an hour.
In the Greek yogurt add the rest of the Kashmiri red chilly
powder, ginger garlic paste, lemon juice, garam masala
powder, two tablespoons of olive oil and salt. Rub this
marinate on the chicken and set it in the fridge for three to
four hours.
When you are ready to eat, cook the Keto Tandoori

Chicken on skewers and cook on a moderate hot fire or in
a preheated oven at 200°C/400°F. In a matter of ten to
twelve minutes they will be fully done. Baste the chicken
once with ghee and let it cook for another three to four
minutes. Remove from the fire and let it rest.
Find out the full Indian Keto diet plan for Saturday
(/www.ketoforindia.com/keto-diet-plan-tandoori-chicken-
india/)
Sunday – Day 7
Breakfast
Keto Cheese Rollups
Let’s start this day with the delectable, fulfilling, and healthy
Keto cheese rollups.
Servings – 4
Cook Time – 0 minutes
Prep Time – 5 minutes
Ingredients:
2 ounces of butter
8 ounces of sliced cheddar/edam/provolone cheese
Procedure:
Cut thin pieces of butter using a cheese slicer or

knife.
Place a slice of butter on every cheese slice and roll
them up.
Ensure both are taken out of the refrigerator at the
same time, so that they are easy to handle.
Tip: You can add finely chopped parsley, paprika powder,

salt flakes, and other herbs to give additional flavor to the
already delectable Keto cheese rollups. A quick and filling
breakfast that keeps you going till lunch.
Energy– 335 kcal

Carbohydrates– 2 grams
Fat– 31 grams
Fiber– 0 grams
Protein– 13 grams
Lunch
Keto Quesadillas
For lunch I tried my hand at Quesadillas and I admit I was

pretty nervous, but the end result was pretty satisfying. So
calm your nerves and give it a shot.
Servings – 3
Cook Time – 15 minutes
Prep Time – 10 minutes
Ingredients:
6 ounces of cream cheese

2 eggs
2 egg whites
1 1/2 teaspoons of ground psyllium husk powder
1 tablespoon of coconut flour
1/2 teaspoon salt
Filling:
200 gms of grated processed cheese, any hard

cheese
100 gms of baby spinach
1 tablespoon of olive oil for frying low-carb tortillas
Procedure:
Preheat the oven to 4000F

Take a bowl for beating the egg with the egg whites in
it. Add cream cheese to the mix and keep whisking

until you get a smooth mixture.
Take another bowl for mixing coconut flour, psyllium
husk powder, and salt in it.
Add this mixture to the batter and whisk for a little
more till you obtain a smoothly blend mixture. Let it
stay for a few more minutes.
Put a parchment paper on a baking sheet and spread
the batter in a square shape over the parchment
paper using a spatula.
Bake each tortilla for about 5 to 7 minutes and then
cut into 6 smaller pieces.
Place a skillet over medium-high heat setting and add
butter, or oil, to it. Place a tortilla in the skillet and
sprinkle with some leafy greens and cheese before
topping with another tortilla to get a quesadilla.
Fry each quesadilla on each side for about 1 to 2
minutes.
Note: –
The batter must be nearly as thick as regular pancake

batter.
Fry tortillas in the frying pan, like pancakes, to get
round tortillas.
Be very patient and if you are not a good cook, try
one serving first.
Energy– 473 kcal

Fat– 41 grams
Fiber– 3 grams
Protein– 21 grams
Dinner
Yummie Spinach Pie
For Dinner you can try making this simple Spinach pie.
Which can later become your go-to recipe for days when
you just want to relax infront of the Tv and have a yummy
Keto meal. So make it a day before or on a weekend and
keep eating it all week through.
Servings – 4
Cook Time – 45 to 50 minutes
Prep Time – 10 to 15 minutes
Ingredients:
250 gms of fresh spinach leaves

80 gms ounces of softened cream cheese or cheese
spread
12 sliced mushrooms
4 eggs
1 cup grated cheddar cheese or any hard cheese
1 teaspoon of minced garlic
1/2 onion (chopped)
1/4 cup of butter
Procedure:
Take a skillet and sauté garlic, onion, and mushrooms

in butter until turning tender. Then, remove and set
aside.
Now, add some fresh spinach leaves to the skillet and
cook until well wilted.
Try to eliminate as much water as possible from the
spinach.
Take a medium-sized bowl and whisk eggs in it. Add
softened cream cheese and whisk once more.
Mix veggies and 1 cup of grated cheese and pour it
into a casserole dish or deep-dish pie plate.
Now pour the cream cheese and eggs mixture on it,
enough to cover it from all sides.
Bake the pie at 3500F for about 45 minutes or until it
turns brown.
Energy– 368 kcal

Fat– 22 grams
Fiber– 3 grams
Protein– 35 grams
Find out the full Indian Keto diet plan for Sunday
I felt extremely happy sharing a part of my life with you.

Hope you had as much fun reading it.
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7-Day Indian Keto Diet Plan & Recipes For Weight Loss

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7-Day Indian Keto Diet Plan & Recipes For Weight Loss

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7-Day Indian Keto Diet Plan & Recipes for Weight Loss 24/04/20, 11:44 AM

7-Day Indian Keto Diet Plan &

Beginner's Guide to Indian Keto Diet

They were having a party!

The greatest advantage that they have, is that they can

uphill task to procure food that is low in carb and sugarfree.

But I am not going to give up. I am going to make the best

Simple food ideas, that are easy to cook and store

When you design an Indian Keto diet plan for yourself,

More than anything, I want to discover my inner beauty and

The past 4 months have been full of discovery and

The fact that I have lost 19 kgs, is a sure indication that I

Coming back to Indian Keto diet plan, in the last four

On a sunny day, it is like the most refreshing drink on the

Recipe for Lime Water

1 glass of cold water

Also Read: What is Keto Flu

I walk briskly to my workplace and travel back by bus in the

MON | TUE | WED | THU | FRI | SAT | SUN

Bulletproof Coffee (/bullet-proof-coffee-keto-india/)

Omelette Cooked in Butter with Bacon

Whisk 2 eggs together

To the whisked eggs I add a spoonful of fresh cream,

Mutton Seekh Kebab

Since I work 6 days a week, lunch has to be something that

So I just thaw the packet and take out 1 seekh kebab. In a

the label. Also, keep ready-made and half cooked meats

Blanched Broccoli with Salt and Pepper

As I have mentioned before Broccoli comes very handy in

Milk is rich in lactose and carbs. Avoid it on a Keto diet.

Try Keto spinach egg omelette for the dinner. It is tastier

Start your day with Bulletproof Coffee (/bullet-proof-coffee-

Total calories: 310

Hard Boiled Eggs with Mutton Seekh Kebab

Mutton Seekh Kebab

You can have a single kebab and 3 eggs or change the

Total calories: 181

I suggest to have the eggs with homemade mayo or mint

Recipe of Mint Chutney

250 gms Mint leaves, washed and chopped

Grind all of the ingredients in a blender, till the consistency

Recipe for homemade Mayo

Shallow Fried Cottage Cheese

This is one of my favorite meals. It tastes wonderful both

Total calories: 200

Total calories: 130

100 gms cottage cheese

Make a thick paste of all these dry masalas, with water or

*Chat masala is a mixture of pungent dry spices, often

After a long day at work, we all look forward to a small

Half cup of cut Strawberries

Buttermilk/Lassi (250 ml)

Saturated Fat: 0.6 g

Tip: Make your lassi or buttermilk more interesting by

Shredded Chicken Breast in Soya Sauce

This an easy recipe, that can be cooked in a jiffy and has

Just cut a chicken breast in fine slices. In a bowl add soya

Total calories: 382

Masala Omelette with Cheese with Smoked Bacon

Bacon is a very Keto friendly food item. As it has carbs,

Parboiled Cauliflower in Mayo with Mutton Seekh

8 to 9 small florets of cauliflower

Boil the cauliflower for about ten minutes in water. Add