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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 + sautΓ©ed 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)

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