Breakfast

MEAL 1 Omelette

2 Whole egg 3-5 Egg whites

28g Peanuts
1cup spinach

MEAL 2

28g Almonds
1sp Whey in 240ml Water
Add 2sp Flaxseed

MEAL 3

120g Grilled Chicken cooked in Olive Oil or coconut oil then add
1sp Chia seeds
1cup Boiled or Pan fried Broccoli
28g Peanuts Salad

MEAL 4 Smoothies

1sp whey
4sp peanut butter
2sp Chia seeds

MEAL 5:

Bhurji 250g Paneer

2 Whole eggs
1 cup cabbage or lettuce with cucumber, tomatoes, OR 200g Fish 2 boiled eggs Salad OR 250g
Paneer cooked in Olive oil
1cup cooked cauliflower and peas

MEAL 6: Nuts

30-50g Cashews
One month diet plan

Food item Calories Carbs Fat Protein Fiber

Break Fast
2tbs Butter
200 0 24 0 0

3 eggs (including yellow)

215 2 15 18 0

2tbs Cream (boiled milk kept overnight

gathers thick cream in the morning)

100 0 10 1 0

Between Breakfast and Lunch

Mushroom Raw 2 cups
30 4 0 4 2
Mixed Green Salad
150 3 0 1 2

Lunch
Chicken Breast (3 OZ)
146 1 4 25 0
Olive Oil 2tbs
240 0 28 0 0
Cream
100 0 10 1 0
Raw Broccoli 1 cup
30 6 0 2 2

Evening 18
3 eggs (including yellow) 215 2 15 0
22
Curd 200 grams 200 7 9 0
3.3
Coconut 100 grams 354 15 33 9

Dinner
Mushroom Raw 2 cups 30 4 0 4 2

Mixed Green Salad 150 3 0 1 2

2tbs butter 200 0 24 0 0

WEEK 1:

Breakfast

Cheese pakora (fried in peanut oil / coconut oil)

Cheesy egg omlette with lots of cheese (cooked in olive oil and butter )
Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter )

Lunch

Simple salad ( spinach , capsicum , mushrooms , stir fried in olive oil and butter , sometimes with
chicken , sometimes with eggs and sometimes only veggies topped with lots of cheese )
Cream of palak soup with stir fried mushrooms / broccoli
Solkadhi and baked french beans (whole ) with cheese
Cauliflower curry in coconut milk and coconut oil

Dinner

Baked spinach with cheese and cream

lemon chicken stew
Fried Paneer pakora
Stir fried mutton with spices of choice

WEEK 2:

Breakfast

Bullet Coffee (Coffee / tea mixed with coconut oil , cream and butter mix )

Lunch

Simple salad ( spinach , capsicum , mushrooms , stir fried in olive oil and butter , sometimes with
chicken , sometimes with eggs and sometimes only veggies topped with lots of cheese )
Spiced , fried paneer pakora
Red channa salad
Lemon chicken
Soya nugget curry
Stir fried Lady finger with peanuts (Maharashtrian style)

Dinner

Stir fried french beans with cheese topping / cheese fondue

Cauliflower cooked in coconut milk and coconut oil
Cream of mushroom
Chicken stew
Cheese pakora
WEEK 3:

Breakfast

Bullet Coffee

Lunch

Fasting , just keep on sipping water and sugar less green tea / lemon water with pepper

Dinner

6-8 soaked Almonds everyday for this week

Chicken in pesto sauce with paneer and spinach leaves stir fried in olive oil
Paneer chilly
Chicken barbecue with spinach and cheese salad
spinach egg omlette with lots of cheese

WEEK 4:

Breakfast

Black tea / lemon tea / peach tea (without sugar)

Black coffee

Lunch

Green tea ( Without sugar)

Lemon water (without sugar )
Lots and lots of water

Dinner

Stir fried Green beans with coconut and peanut

Shezuan chicken
Spinach cooked in milk , cream and cheese
Stir fried veggies with spicies and cream dressing
Chicken stew
Thai chicken
Lemon chicken
Stir fried paneer with spinach and bell pepper
Almond flour pancakes
11/5/17

3whole eggs with 1 sp butter, 1 onion

250 gm paneer with capsicum, cucumber & tomato
200 gm curd with 100 gm coconut

12/5/17

2 Whole egg with 1 sp butter & 1cup spinach, 28g Peanuts

7 Almonds, 2 spoon flakseeds, 1 spoon skim milk powder
100 gm chicken & fish each, 1 cup cauliflower, 1 cucumber
1.5 spoon peanut butter, 2 spoon flak seeds

KETO SUCKS ASS