Novique Health

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Our Mission: Reverse T2D in 10 MM People By 2030

14 day Sample Menu

Menu Early morning Breakfast Lunch Dinner Snacks

Tulsi-adrak ras Cauliflower Saag Mushroom Ghee roasted

with bhel, tulsi, Pohe paneer(150g) or capsicum sabzi almonds, (10pcs)
neem leaves green leafy (150g)
without jaggery vegetable
or sugar or
honey. Use
Day 1 sweetener
Salted buttermilk Almond flour Cucumber-yoghurt Jeera Soda
Parantha(1, 20g) raita(70g) Lemonade/Green
(use full cream tea/ salted buttermilk
yoghurt)
Almond flour
Parantha(1, 20g)

Tulsi-adrak ras Keto palak Pudina Tava vegetable Cheese

with bhel, tulsi, parantha(1, gobi(150g) with with paneer slice/cheese
neem leaves 20g) with 5g grated cheese, ( 150g) cube(2)
without jaggery coriander optional
or sugar or chutney
honey. Use
Day 2 sweetener
5 tablespoon full keto Parantha(1, Almond flour + Green Tea
cream yoghurt 20g) coconut flour Roti
(1, 20g)

Tulsi-adrak ras Almond flour Lightly fried Sautéed French Almond flour
with bhel, tulsi, dosa (25g) with Paneer cubes beans with grated mathris (1-2)
neem leaves coconut 100-150g with cheese
without jaggery chutney green chutney
or sugar or
honey. Use
Day 3 sweetener
Garden salad with keto Parantha Ginger Tea/ Green
dressing or (1, 20g) Or almond tea/salted buttermilk
seasoning flour Bhakri

Tulsi-adrak ras Paneer Bhurji Bitter gourd ghee Cauliflower Peanut butter
with bhel, tulsi, fry/ Masala Karela saute(150g) yoghurt bowl
neem leaves
without jaggery
Day 4 or sugar or
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Our Mission: Reverse T2D in 10 MM People By 2030

honey. Use
sweetener
Vegetable salad Almond flour Almond flour roti or
Parantha (1, Bhakri
20g)

Tulsi-adrak ras Tricolor Idli or Butter Ivy Keto coconut Flaky coconut
with bhel, tulsi, Keto Idli with Gourd(Kundroo) cauliflower rice almond silk
neem leaves coconut (150g) (Recipe attached) (App Recipe)
without jaggery chutney Or
or sugar or Cauliflower
honey. Use pohe
Day 5 sweetener
Ginger Mint Iced Simple Jeera Full cream yoghurt
tea Garlic soup or with1 teaspoon
almond flour roti flaxseeds

Tulsi-adrak ras Chia Coconut Tofu scramble Lauki Musallam or Jeera Soda
with bhel, tulsi, Pudding with salsa(100g) Lauki vegetable Lemonade or 2
neem leaves (150g) almond flour mathi
without jaggery with tomato salsa
or sugar or
honey. Use
Day 6 sweetener
Almond flour Palak Parnatha
parantha (1, 20g) (1, 20g)

Tulsi-adrak ras Coconut Bhindi Masala/ Lauki parantha(1-2) Cheesy

with bhel, tulsi, uttapam Kurkure Bhindi (App Recipe) Mushroom(100g) or
neem leaves (Recipe (150g) sautéed broccoli
without jaggery Attached)
or sugar or
honey. Use
Day 7 sweetener
Almond flour Full cream
parantha (1, 20g) yoghurt(100g)

Tulsi-adrak ras Gobi Keto Fresh Scrambled Brinjal Roasted Mix

with bhel, tulsi, parantha(1) Peppery paneer Bharta(150g) nuts(handful)
neem leaves with coriander Choose walnuts,
without jaggery chutney almonds,
or sugar or pistachios
honey. Use
Day 8 sweetener
Full fat Keto parantha Vegetable Thick Sweet Pudina Water
cucumber (1, 20g) Soup
Yoghurt(5Tbspn)
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Our Mission: Reverse T2D in 10 MM People By 2030

Tulsi-adrak ras Paneer Tikka Keto Puri(2, 40g) Cauli Rice Cucumber Sticks
with bhel, tulsi, Veggie Tartine with cheese dip
neem leaves or sautéed (Recipe attached)
without jaggery vegetables with
or sugar or paneer(80-
honey. Use 100g)
Day 9 sweetener
Salty Mint Lassi Keto Halwa(100g) Thai Red Vegetable
curry

Tulsi-adrak ras Almond Bread Almond flour Sautéed Orange Almond

with bhel, tulsi, Vegetable dosa(1) Mushrooms(100- flax squares
neem leaves Sandwich (Recipe attached) 150g)
without jaggery (90 second
or sugar or Bread Recipe
honey. Use attached)
Day 10 sweetener
Jeera Soda Keto Sambhar Almond
Lemonade (Recipe attached) flour+coconut
parantha(1, 20g)

Tulsi-adrak ras Paneer Keto Makhni Veg Cucumber sticks

with bhel, tulsi, Cucumber (Recipe Attached) Makhanwala(100g), with Spinach and
neem leaves Sandwich mix vegetables, Paneer dip(App
without jaggery almond milk, butter Recipe)
or sugar or and cheese
honey. Use
Day 11 sweetener
Sweet Rose Keto Garlic Naan Salad
lassi (Recipe Attached)

Tulsi-adrak ras Keto Onion Baingan Bharta Keto Broccoli Cheese Popcorn
with bhel, tulsi, Rava Style or any cooked Cheese soup (Recipe attached)
neem leaves Dosa with green leafy
without jaggery coconut vegetable
or sugar or chutney
honey. Use (Recipe
Day 12 sweetener Attached)
Almond flour Sautéed French
Bhakri beans

Tulsi-adrak ras Sweet Keto Dahi Rice Cauliflower Chatpata Tofu

with bhel, tulsi, Cinnamon greens(100-150g) Squares
neem leaves Yoghurt
without jaggery smoothie
or sugar or with 100g of
honey. Use sautéed
Day 13 sweetener vegetables
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Cabbage carrot , Keto parantha

Lettuce salad/ (1, 20g)
Lebanese
Tabbouleh

Tulsi-adrak ras Green Tofu Nawabi curry Paneer Kolhapuri Keto Pita with Pista
with bhel, tulsi, Salad with Keto Keema(100g) Hummus
neem leaves Mathri
without jaggery (swap tofu with
or sugar or paneer if
honey. Use needed)
Day 14 sweetener App Recipe
Almond flour Keto Spinach soup
parantha (1, 20g)

This is a guide to aid in meal planning. Detailed Recipes are available on the app.
(Press MORE>>RESOURCE CENTER>>RECIPES)

Note: Tea or coffee with 1 teaspoon milk+1 teaspoon Amul cream or Black Tea with stevia, no
sugar

Some recipe suggestions

Almond flour Dosa

https://www.youtube.com/watch?v=x7PdqNM-z6o
Almond flour roti or bhakri

https://www.tarladalal.com/Almond-Bhakri-Gluten-Free-Almond-Bhakri-41121r

Cucumber Avocado salad

https://www.youtube.com/watch?v=wV2NaMdjwjo

Keto Idli

https://www.youtube.com/watch?v=kQ8ahqt7w5Y

Keto Sambhar, without dal

https://www.youtube.com/watch?v=YrOVQGigkGA
Cauliflower Pohe
https://www.youtube.com/watch?v=mNZnvkwks8M
Novique Health
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Our Mission: Reverse T2D in 10 MM People By 2030

Coconut uttapam
https://headbangerskitchen.com/recipe/keto-naan-low-carb-tortillas/
Almond Flour mathri
https://www.youtube.com/watch?v=MhMx75S54Cw
Keto coconut cauliflower rice
https://www.indianveggiedelight.com/keto-coconut-cauliflower-rice/
Keto Halwa and puri

https://www.youtube.com/watch?v=zS4yjWi083k

90 second Microwave bread recipe

https://jenniferbanz.com/90-second-microwave-bread

https://www.allrecipes.com/recipe/263032/90-second-keto-bread-in-a-mug/

Chia pudding

https://www.dietdoctor.com/recipes/low-carb-chia-pudding

Keto Dal Makhini and Keto Garlic Naan

https://www.youtube.com/watch?v=-MmmqnC7kCI

Cheese popcorn

https://www.myketokitchen.com/keto-recipes/keto-cheesepops-low-carb-popcorn/

Keto onion Rava style Dosa

https://www.youtube.com/watch?v=aEB3MPYiAus

Keto broccoli Cheese soup

https://www.youtube.com/watch?v=9Cg0PtC2fIc&t=5s
Novique Health
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Our Mission: Reverse T2D in 10 MM People By 2030

Chia porridge

Ingredients

• 1/4 cup chia seeds

• Chopped berries (blackberries or strawberries)
• 150ml almond milk or unsweetened soy milk
• 1/4 teaspoon ground cinnamon
• salt to taste

Method

1. Place pre-soaked chia seeds in a bowl.

2. In a blender add almond milk, cinnamon, and salt. Blend mixture until smooth and pour over
chia seeds, stirring well. Let mixture sit until thickened, at least 15 minutes.
3. Stir chia 'porridge' and top with blueberries.

Chia seeds soak ratio: Mix 1/3-cup chia seeds to 2 cups water. Let sit in the refrigerator for 2-3
hours. For best results, leave overnight.