Indian Vegetarian Keto Diet With Eggs (1 Month

Eggitarian Keto Meal plan)

Last Updated onJuly 15, 2019|RD, Payal Banka (Registered Dietitian)16 Comments

A keto diet as we all know by now is very low in carbohydrates, moderate

in proteins and high in fat. The main source of protein in a keto diet is
animal protein. But for vegetarians following a strict keto diet becomes a
bit difficult. But if you are a vegetarian who eats eggs, Then following
Keto is not as difficult as it may look like. Here is a detailed Indian
Vegetarian Keto Diet With Eggs (1 Month Eggitarian Keto Meal plan). This
will help you reach your weight loss goal at the earliest.

To understand what A keto diet is and how it works, You can take a look
at these articles :

 Indian Keto diet plan for beginners.

  Indian Non-vegetarian Keto diet plan for weight loss.
 Vegetarian Ketogenic diet plan (Without Eggs ).
 Is vegetarian Keto diet possible? is it effective in weight loss?
How Does Egg Help in Weight Loss?

 Fewer calories:
1 egg contains 85 calories. Yet it contains a maximum of the nutrients
any food can have. If you are an eggitarian, This is the best food to
include in your keto diet that contributes zero carbs to your diet.

 Eggs are high in protein:

An egg is a nutrient-dense food. High protein content in eggs increases
fullness and reduces appetite. Egg white is a first class protein that gets
easily absorbed in the body. It contains the right ratio of all amino acids
required by the body for maintenance and metabolism.

 Fat content:
Egg yolk is laden with essential fats, minerals, and vitamins. The fat
content in the egg keeps you full for longer periods of time. Thus, it
reduces late night snacking. This attributes to make Egg a very effective
weight loss food especially in Keto diet for weight loss.

 High satiety level:

Eggs have a high satiety level and it reduces excess calorie consumption
in the next meal. Satiety level evaluates how well foods help you feel full
and reduce calorie intake later on. Studies show that dietary protein helps
to treat obesity and metabolic syndrome, in part because it makes people
feel fuller.

 Thermic effect:
Eggs boost metabolism by burning 80 – 100 calories by generating a
thermic effect. The thermic effect is the energy required by the body to
metabolize food. The thermic effect of protein is higher than
carbohydrates and fats. This helps in overcoming the weight loss
plateaus.

 Corrects blood glucose and obesity:

Eggs also control the insulin response and thereby maintain blood sugar
levels. The high protein content of egg does not let a sudden spike in
blood glucose level.

Effective ways to incorporate eggs in the

Keto diet:
 Eat whole eggs, yolks and whites are the main sources of fat and protein
respectively.
 Start your day with an egg or any egg recipe.
 You can eat up to 6 – 8 whole eggs in one day.
 Use pasteurized eggs.
Different Cooking Ways to incorporate
Eggs in Vegetarian Keto:
 Baked
 Boiled
 Omelette Form
 Scrambled
 Poached
Other Possible substitutes of eggs that you can use in Keto:

1 EGG IS EQUIVALENT TO

Paneer 40 gms

Cheese 30 gms

Mushroom 100 gms

Soy 15 – 17 gms

Tofu 100 gms

 Nuts and Seeds 30 gms

Chicken 100 gms

Fish 100 gms

Contra-indication of Eggetarian Keto Diet:

 Dyslipidemia
 Eating disorders
 If you have undergone Gall bladder removal
 In the case of egg allergies
Basic Tips to Follow Eggetarian Keto Diet
Plan for Weight Loss:
Here are some Basic Tips and guidelines that you have to follow while you
are on an Indian vegetarian keto diet with eggs.

 Restrict carbs:
With carbohydrate as the main ingredient in Indian cuisines, keto diet
takes time to get accepted. Replace the carbohydrate-containing cereals
and pulses with eggs and other protein sources. Include high fiber
vegetables and fruits which will help in weight reduction.

 Avoid processed foods and refined sugar:

Strictly avoid sugar for weight loss. Processed foods are high in salt,
sugar, and preservatives. They might have a reverse effect on body
weight. Avoid packaged egg powders for the same reason.

 Fats:
With 1 portion of egg use a generous amount of butter or ghee or oil.
Coconut oil and ghee are easily digested.

 Multivitamins:
With a sufficient amount of eggs, vegetables and fruits you might not
need additional multivitamin supplements. But constantly keep monitoring
the vitamin levels in the body to avoid any deficiencies.
So now that we have covered all the basics lets check out this Indian
vegetarian keto diet with eggs.

Indian Vegetarian Keto Diet With

Eggs (1 Month Eggitarian Keto Meal
plan)
This Eggetarian keto diet is spread into 4 weeks diet. Every week the
calories keep on reducing. Each week 200 – 300 calories are subtracted
from the total calories. We start with 1500 calories and reduces up to
around 900 kcal diet.

Macronutrient composition of Eggetarian Keto Diet:

 7- 10 % carbohydrates
 25 % of protein
 65 – 70 % of fats.
Indian vegetarian keto diet with eggs; Week 1:
WEEK 1 – 1500 KCAL DIET PLAN

1 glass warm water with 1 teaspoon cinnamon powder and

Early
Lemon
Morning:
+ 1 tsp Roasted Flaxseeds

1 cup Bullet Coffee

Breakfast:
+ Scrambled Eggs or Boiled Eggs with Mushrooms and capsicum

1 cup Cheese Tomato soup

Lunch: + 1.5 cup Indian Malai Palak Paneer OR 2 Tofu Palak Tikka
+ 1 cup Cucumber Yoghurt Dip

Evening 1 Glass avocado shake + 2 Boiled eggs

Dinner: 1 Cup Stir Fry Mushroom with Exotic veggies and 20 gm cheese
OR
 1 ½ Cup Mushroom Salad with eggs and veggies and cheese

Indian vegetarian keto diet with eggs; Week 2:

WEEK 2 – 1300 KCAL DIET PLAN

Early 1 glass warm water with lemon juice

Morning: + 1 tsp Roasted Flaxseeds

1 cup Bullet Coffee

+ 2 portions Paneer Tikka + ½ cup Green chutney
Breakfast:
OR
1 ½ cup Paneer Bhurji

1 cup Mushroom Broccoli Casserole with cheese

Lunch: + Devilled eggs with mix Veggie filling or Mushroom Egg
Omelette

Evening Green Juice ( Kale + spinach )

Zoodles Sizzler (Zoodles + Stir fry veggies + Tofu Patty)

Dinner: OR
Tofu Salad with Vegetables

Indian vegetarian keto diet with eggs; Week 3:

WEEK 3 – 1100 KCAL DIET PLAN

Early Morning: 1 glass Green Juice

 + 1 tsp Roasted Flaxseeds

1 cup Bullet Coffee

Breakfast:
+ 2 Boiled egg

Free Liquids –Infused Water, Lemon water, Barley water

Lunch:

+ 2 eggs omelet with spinach

Evening Green Juice ( Kale + spinach )

1 Cup Egg Lettuce Salad

+ 2 Portions Mushroom Paneer Balls
+ Tomato Chutney
OR
Dinner:
Poached eggs
+ 1 cup Cheese Mushroom Rolls
+ 1 cup Grilled Egg Plant
+ Green chutney

Indian vegetarian keto diet with eggs; Week 4:

Week 4 is very difficult to get by. So if you think it is too low calories for
you or you will not be able to stick with this plan, Then you must go back
to week 3 and follow the same pattern in week 4.

WEEK 4 – 900 KCAL DIET PLAN

Early
1 glass warm water
Morning:

Breakfast: Free Liquids –Infused Water, Lemon water, Barley water

Lunch: Free Liquids –Infused Water, Lemon water, Barley water

 Evening Green Juice ( Kale + spinach )

Spinach and scrambled egg Rolls (3 – 4 eggs)

+ 1 cup Basil Yoghurt Dip
+ 1 cup Stir-fried Veggies with Mushrooms
Dinner:
OR
Cheesy Scrambled Egg and Mushroom with bell peppers and
broccoli

1 Month Detailed vegetarian Keto diet plan

Ebook: