Skip to main content

keto diet plan

Basic Rules of Keto Diet

NutrientDaily Ratio
Fat70-75%
Protein20-25%
Carbohydrates5-10% (Under 20-30g net carbs per day)

 7-Day Keto Diet Plan (Indian + Global Options)

Day 1

  • Breakfast: Cheese omelette / Paneer bhurji (with ghee)

  • Lunch: Butter chicken (no gravy) / Paneer makhani + sautéed vegetables

  • Snack: Almonds or coconut slices

  • Dinner: Grilled fish / Paneer tikka / Egg salad with olive oil

Day 2

  • Breakfast: Bullet coffee (coffee + butter + coconut oil) or Greek yogurt

  • Lunch: Palak paneer cooked in ghee

  • Snack: Peanut butter spoon / Cheese cubes

  • Dinner: Mutton curry (no potatoes) or Mushroom stir-fry

Day 3

  • Breakfast: Scrambled eggs with spinach / Tofu scramble

  • Lunch: Cauliflower rice + chicken/paneer curry

  • Snack: Walnuts

  • Dinner: Avocado salad with olive oil dressing

Day 4

  • Breakfast: Coconut chutney + dosa made with almond flour / Besan & egg omelette

  • Lunch: Fish curry (without rice) / Paneer butter fry

  • Snack: Pumpkin seeds

  • Dinner: Egg curry + stir-fried cabbage

Day 5

  • Breakfast: Keto smoothie (spinach + coconut milk + chia seeds)

  • Lunch: Grilled chicken / Tandoori paneer

  • Snack: Keto cheese chips

  • Dinner: Zucchini or broccoli cooked in butter

Day 6

  • Breakfast: Boiled eggs with ghee + salt & pepper

  • Lunch: Butter-fried prawns / Paneer & bell pepper fry

  • Snack: Sunflower seeds

  • Dinner: Stuffed capsicum (cheese + paneer)

Day 7

  • Breakfast: Keto chia pudding (chia + coconut milk)

  • Lunch: Egg salad / Paneer salad with avocado

  • Snack: Olives or cucumber with salt

  • Dinner: Keto soup (chicken or mushroom)

 Foods to Avoid

  • Rice, roti, bread, atta, maida

  • Sugar, sweets, sweet fruits (banana, mango)

  • Potato, corn, carrot, peas

  • Milk (use curd/paneer instead)

Drink plenty of water + add electrolytes (salt & lemon water)

Click here👉  More result buy keto product



Comments

Post a Comment

Popular posts from this blog

workout split for big arm

Workout Split for Big Arms Day 1 – Chest + Triceps (Push Focus) Bench Press – 4x6-8 Incline Dumbbell Press – 4x8-10 Overhead Tricep Extension – 3x10-12 Skull Crushers – 3x10-12 Tricep Dips (weighted if possible) – 3x8-10 Day 2 – Back + Biceps (Pull Focus) Pull-Ups (weighted if strong enough) – 4x6-8 Barbell Row – 4x8-10 Barbell Curl – 4x8-10 Dumbbell Hammer Curl – 3x10-12 Concentration Curl – 3x12-15 Day 3 – Rest or Active Recovery (light cardio, stretching, abs, mobility) Day 4 – Shoulders + Arms (Direct Arm Blast) Overhead Press – 4x6-8 Lateral Raises – 3x12-15 Close-Grip Bench Press – 4x8-10 Rope Pushdowns – 3x12-15 Incline Dumbbell Curl – 4x8-10 Preacher Curl – 3x12-15 Day 5 – Arms + Forearm Focus Barbell Curl (heavy) – 5x6-8 Dumbbell Curl (strict form) – 4x8-10 Cable Rope Curl – 3x12-15 Overhead Rope Extension – 4x8-10 Tricep Kickbacks – 3x12-15 Wrist Curl + Reverse Wrist Curl – 4x15-20 each Day 6 ...
Post a Comment
Read more

healthy diet plan

  Healthy Daily Diet Plan (General)  Morning (After Waking Up) 1 glass warm water with lemon or soaked fenugreek seeds Optional: Green tea or black coffee (no sugar)  Breakfast (7–9 AM) Option 1: Oats with milk + nuts + fruits (banana/apple/berries) Option 2: 2–3 boiled eggs (or paneer for vegetarians) + whole wheat toast + 1 fruit Option 3: Vegetable poha / upma / idli with chutney (Aim: Protein + complex carbs + fiber)  Mid-Morning Snack (11 AM) 1 seasonal fruit (apple, papaya, guava, orange) A handful of almonds/walnuts Coconut water or buttermilk  Lunch (1–2 PM) 1 cup brown rice / 2–3 whole wheat chapatis 1 bowl dal/rajma/chana/lentils (protein) 1 bowl sabzi (vegetables, less oil) Salad (cucumber, tomato, carrot, beetroot) Optional: Grilled chicken/fish or paneer  Evening Snack (4–5 PM) Roasted chana / sprouts salad with onion, tomato, lemon 1 cup green tea / black coffee 1 boiled sweet...
Post a Comment
Read more

one day one muscle workout split

One Day, One Muscle Workout Split — great for focusing maximum intensity on a single muscle group each day. This kind of routine is commonly used in bodybuilding to ensure full recovery and growth.   One Muscle Per Day Workout Split (7-Day Plan) Day Muscle Group                              Example Workout Day 1 Chest Bench Press, Incline Dumbbell Press, Chest Fly (Cable/Dumbbell), Push-Ups Day 2 Back Pull-Ups, Bent Over Rows, Lat Pulldown, Deadlift Day 3 Shoulders Overhead Press, Lateral Raises, Front Raises, Rear Delt Fly Day 4 Biceps Barbell Curl, Dumbbell Curl, Preacher Curl, Hammer Curl Day 5 Triceps Skull Crushers, Tricep Pushdown, Overhead Extension, Dips Day 6 Legs Squats, Leg Press, Lunges, Leg Curl, Calf Raises Day 7 Abs / Core Hanging Leg Raises, Plank, Cable Crunch, Russian Twist  Tips to Maximize Results Warm-up before every session. 3–4 exercises per muscle , 3–4 sets each. 8...
Post a Comment
Read more

Advertisement