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Complete Indian Keto Diet Plan Veg Non Veg
Complete Indian Keto Diet Plan Veg Non Veg
Indian Keto diet or Ketogenic diet, a diet plan wherein you are prescribed to go super low on carbs
and consume extremely high amounts of fats in your diet. This is why Indian Keto diet is also called
the low carb diet or low carb high fat (LCHF) diet. A diet plan like this puts your body into a
process called the Ketosis through which Ketones are produced, in simpler words, you begin to
burn fats for energy! We’ll talk about this in detail, a little later in this article.
Essentially, what your body does when you consume high amounts of carbs, is produce lots of
glucose and insulin. Glucose in turn, is converted into energy. Your body is currently in a mode
where this energy source (carbs) is chosen as primary. Why? Because Glucose is the simplest
available source for your body to convert into energy. Insulin, takes this glucose around in the
bloodstream to various parts of your body.
Since the primary source of energy is currently glucose, your body doesn’t really need fats. And so,
like a smart body, it stores the consumed fats for rainy days; as though you could go into starvation
and your body would need it then. Just like the old stuff in your attic!
Quantity of foods
Now, while following Keto diet plan, the quantity of food to eat is what is tricky! But with a little
math here and there you will be able to tell how much you need to consume. The idea is to find the
amount of calories that you need to consume and, how much of that should come from fats, carbs,
and proteins. However, it is highly recommended that you consult a professional dietitian and
nutritionist to decide on the portion size and what should be consumed when while you are in Keto
diet plan.
What foods to avoid during Keto Diet?
All the crabs, starchy, and sugary foods are banned in keto diet plan! Do not even think about
looking at them. Rice, wheat, corn, barley, quinoa, and cereals are not to be eaten. And neither are
any of the beans. No rajma, kidney beans, lentils, and no pulses too. Among the veggies, you will
need to avoid potatoes, sweet potatoes, carrots, and peas. And even limit the intake of cherry
tomatoes. No sugars at which means honey, nectar, cane sugar, corn syrup, and all need to go right
out the window. Oh, and again, fruits are invited to this party.
Recipes to follow in Keto Diet Plan:
Now, we know it can get extremely painful to remember what to eat and what not to eat whether
you are following vegetarian or non-vegetarian keto diet plan. Here are some simple Keto diet
recipes that you can blindly follow. There’s the coffee, snacks, starters and the mains too!
Bullet Coffee:
Coffee Decoction – 30 ml (more if you prefer your coffee stronger)
Coconut Oil – 1 teaspoon
Heavy Cream – 1 teaspoon
Butter – 1 teaspoon
Water – 1 cup
Stevia – Optional
Bring water to boil, either in the microwave or on the stove. Add in the ingredients and stir well. If
you want your coffee to be warmer or if the ingredients have not mixed properly, then you could
heat it a little more again.
Keto Bomb – Chocolate
Unsalted Butter (at room temperature): 1 cup
Cream Cheese (at room temperature): 1 cup
Cocoa Powder (unsweetened): 2 tablespoons
Stevia: 1 tablespoon
Add the unsalted butter and cream cheese in a large mixing bowl. Beat them together. Once
combined, add in the cocoa powder and stevia. Beat until you get a smooth consistency. In a small
baking tray or baking cups pour about 1 tablespoon of the mixture. Push it into the fridge and let it
set for about an hour or so. Your Keto bombs are ready.
Cut the boiled eggs into half and scoop out the yolk carefully. Cut the avocado into large chunks. In
a blender, add the yolks, avocado chunks, homemade mayo, lemon juice and blend together. Add
salt and pepper as per your taste and blend again to make a smooth paste. If you like it chunky, then
add the ingredients in a large mixing bowl and use a folk or hand whisk and whisk until creamy. Set
aside. Dip the sliced cucumber and stuff the egg whites with this dip and enjoy!
Sunny side up with a twist:
Butter – 3 tablespoons
Eggs – 3
Salt and pepper – as per taste
Red or Green Bell Pepper (large, deseeded and sliced into 3) – 1
Cheese (cubes, shredded) – 1/2 cup
Add 1-2 teaspoons of butter on a pan on low flame. Place the sliced bell pepper and fry on both
side; for about a minute or 2. Add a little more butter in the pan, on the inside of the sliced bell
pepper. These slices will create a barrier and stop the egg from flowing out. Now, break the egg
carefully into the sliced bell pepper. Add salt and pepper as per your taste and add the shredded
cheese on top. Once the cheese starts to melt, carefully transfer the sunny sides with the bell
peppers onto a plate. Garnish with coriander and enjoy!
Fluffed Eggs:
Eggs – 2
Salt, black pepper and chilly powder – as per your taste
Cream cheese – to top it off
This is an ideal recipe if you’re in a hurry and need something to grab on the go! In a microwave
safe mug, beat the eggs. Add salt, pepper, and chilli powder, and mix again. Push the mug into the
microwave and cook for about a minute; sometimes it takes about 45-50 seconds so you might want
to keep an eye. Ta-da! Beautiful fluffed eggs are ready. Top it off with cream cheese and enjoy.
Ham Omelette:
Ham (diced) – 3/4 cup
Eggs – 6
Onion (peeled and finely chopped) – 1
Green Bell Pepper (deseeded and finely chopped) – 1/2 cup
Cheese (shredded) – 1/2 cup
Sour cream (full fat) – 2-3 tablespoons
Butter – 2 tablespoons
Salt and pepper – as per your taste
Whisk the eggs, sour cream together with salt and pepper. To this add 1/4 cup of shredded cheese
and mix together. Add butter to a pan on medium flame. Put in the ham, onion and bell pepper and
stir fry until the onions are slightly brown. Bring the ingredients together and pour the egg mixture
over them. Fry the omelette until it’s golden brown on both sides. The omelette needs to be nice and
firm. Turn off the flame and add the remaining cheese. Serve hot with homemade mayo or your
favourite dressing.
Oh so yummy meatballs:
Mutton (boneless and ground) – 2 cups
Onion (peeled and chopped) – 1 cup
Tomatoes (diced) – 2
Butter – 1 tablespoon
Ginger garlic paste – 1 teaspoon
Lemon Juice – 1 (from 1 whole lemon)
Mozzarella (cut into small cubes) – 100-150 grams
Salt and pepper – as per your taste
Dried mixed herbs (Rosemary, oregano, thyme, and basil) – 1 teaspoon
Pressure cook the mutton for 4 whistles and transfer into a large mixing bowl. Remove excess water
and store the stock for later. Let the mutton cool for a couple of minutes before adding the mixed
herbs, salt, and pepper. Add the juice from 1 whole lemon and set aside. You could also add some
red chilly powder if you prefer it spicier. Divide this mixture to form meatballs. Size of the
meatballs is your choice but they should be big enough to hold your mozzarella cubes. Split each
meatball and place a mozzarella cube in and cover it back. Fry these meatballs in oil until they’re
golden brown throughout.
Place a pan on low flame and add butter. Toss in the onions, and ginger garlic paste, and fry well.
Add the diced tomatoes and cook until mushy. Add a little stock if required. Simmer for a few
minutes; the sauce needs to be thick. Spray some cooking oil on a baking tray and smear a small
layer of this sauce. Arrange the meatballs and pour in the remaining sauce.
If you like then you could add more mozzarella over this. Cover with foil and bake in a preheated
oven for about 20 minutes. If you like your cheese slightly brown then you would have to bake it
for another 5 minutes without the foil. Garnish and serve!
In a large bowl mix the spices with olive oil and lemon juice. Smear this mix over the chicken
completely. Cover and refrigerate for 20 minutes. While the chicken is getting ready, add all the
chutney ingredients except water into a blender. Blend until smooth; add water if and when needed.
Add salt as per your taste.
Preheat the oven. And toss the marinated chicken in for about 20-25 minutes flipping occasionally.
Your tandoori chicken with mint chutney is ready!
Chicken Salad:
Chicken (cut the way you like) – 1 cup
Red Bell Pepper (chopped) – 1/2 cup
Green Bell Pepper (chopped) – 1/2 cup
Olive Oil – 2 tablespoons
Full fat salad dressing or homemade Mayo – 4 tablespoons
Your favorite spice mix – 3 teaspoons or as needed
Salt – as per your taste
In a pan, heat the olive oil and add in the chopped bell peppers. Add the chicken and stir fry until
the chicken becomes slightly crispy. Add your favorite spice mix and salt. Saute for a minute and
transfer into a bowl. Add the dressing and you’re all set!
In a large bowl, arrange the eggplants and sprinkle it with salt on both sides. Let it sit for about 20
minutes. In another bowl, whisk together the sauce ingredients. Preheat the oven. Remove the
excess water from the eggplants and lay them on a baking tray. Brush with oil on both sides and
push it in. Bake for 4-5 minutes each side. Keep a close eye because you don’t want to have them
burnt. Once done, pour the spicy sauce all over it and let it sit for another good 10 minutes. Garnish
with chopped mint leaves and serve.
Paneer with a twist and Salad:
For the paneer:
Paneer – 500 grams
Olive Oil – 1 tablespoon
Garlic (minced) – 2-3 cloves
White vinegar – 1 tablespoon
Lemon Juice – from half lemon
1 tablespoon water
For the salad:
Lettuce (chopped) – 1 1/4 cup
Coriander (chopped) – 2 tablespoons
Cucumber (chopped) – 1
Cherry Tomatoes (chopped) – 3
Soy sauce – 2 tablespoons
Red chilli paste – 1 tablespoon
Unsweetened peanut butter – 1 tablespoon
Olive Oil – 3 tablespoons
Lemon Juice – from half lemon
Pat dry the paneer and chop into cubes or shred them if you prefer it that way. Combine all the
ingredients for paneer and marinate it. Let it sit for about 25-30 minutes. Fry the marinated paneer
cubes in olive oil over medium-high flame for about 5-7 minutes or until the paneer turns golden
brown. Mix all the salad ingredients except the lettuce. Transfer the paneer into a large salad bowl.
Mix the paneer, chopped lettuce, and salad mix. Garnish with coriander and enjoy!
Cream of mushroom soup:
Mushrooms (diced) – 2 1/2 cups
Olive Oil – 2 tablespoons
Garlic Cloves – 6-8
Onion (peeled and diced) – 1
Water – 2 cups
Heavy cream – 1 cup
Coconut milk – 1 cup
Salt and pepper – as per your taste
In a large saucepan, add the olive oil and saute the onions and mushrooms for about 10 minutes or
until they start to brown. Ensure to stir occasionally. Add the garlic cloves and saute for a minute
more. Add water, heavy cream, coconut milk, salt and pepper, and bring to a boil. Simmer for
another 15 minutes, stirring occasionally. Once done, use a hand blender to blend to smooth
consistency. Pour into a soup bowl and serve hot!
In a large saucepan, add water and salt and bring to a boil. Add the cauliflower florets and blanch
for about 5-7 minutes. Once done drain the water and let it sit on the flame for a few minutes more
before transferring into a large baking dish. Preheat the oven to about 180-200 degrees Celsius. In
the saucepan on low flame, add heavy cream. Slowly, add in the cream cheese, part by part and
mustard sauce while whisking continuously. The sauce should be smooth with no lumps. Add 1 1/2
cup of shredded cheddar, salt, pepper, and garlic, and mix everything well. Cook for another minute
or two until the cheese melts completely. Turn off the flame. You could add more salt and pepper if
you wish. Pour this sauce generously over the cauliflower florets and stir gently to combine the two.
Top it with the remaining cheese and bake until the cheese starts to brown and bubble. Allow to
cool for a few minutes before serving!