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⚠️ General Keto Guidelines:
• Avoid: Sugar, rice, wheat, lentils, potatoes, corn, fruits (except berries), high-carb vegetables.
• Include: Paneer, ghee, coconut oil, cheese, eggs, fatty meats, low-carb veggies (spinach, zucchini, cauliflower, bell peppers), nuts (in moderation), and full-fat dairy.
🗓 7-Day Indian Keto Meal Plan
Day 1
• Breakfast: Masala omelette with cheese, cooked in ghee
• Lunch: Palak paneer with sautéed mushrooms
• Snack: Handful of almonds
• Dinner: Tandoori chicken thighs with cucumber raita (unsweetened)
⸻
Day 2
• Breakfast: Coconut flour dosa with mint chutney
• Lunch: Keto butter chicken with cauliflower rice
• Snack: Cheese cubes or paneer tikka
• Dinner: Egg curry with sautéed zucchini
⸻
Day 3
• Breakfast: Bulletproof coffee + boiled eggs with masala
• Lunch: Fish curry (cooked in coconut milk) with stir-fried spinach
• Snack: Roasted peanuts or walnuts
• Dinner: Grilled paneer with bell peppers
⸻
Day 4
• Breakfast: Paneer bhurji with butter coffee
• Lunch: Mutton curry with cauliflower rice or steamed broccoli
• Snack: Cucumber slices with homemade guacamole
• Dinner: Eggplant bharta with Greek yogurt
⸻
Day 5
• Breakfast: Keto almond flour paratha with butter
• Lunch: Chicken saagwala (spinach chicken curry)
• Snack: Sunflower seeds or cheese slices
• Dinner: Stuffed bell peppers (paneer/spiced cheese)
⸻
Day 6
• Breakfast: Scrambled eggs with avocado slices
• Lunch: Paneer butter masala with sautéed green beans
• Snack: Coconut chips (unsweetened)
• Dinner: Grilled fish with asparagus or zucchini
⸻
Day 7
• Breakfast: Greek yogurt (unsweetened) with chia seeds
• Lunch: Egg curry with stir-fried cabbage
• Snack: Pistachios (in moderation)
• Dinner: Chicken tikka with mint yogurt dip
⸻
✅ Tips:
• Hydration: Drink plenty of water. Add electrolyte-rich foods (like lemon water with salt).
• Fats: Use ghee, butter, coconut oil, or olive oil for cooking.
• Sweetener: Use stevia or erythritol if needed.
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