DISCLAIMER AND TERMS OF USE AGREEMENT The Compiler and publisher of this eBook and the

accompanying materials have used their best efforts in preparing this eBook. The Compiler and publisher
make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of
the contents of this eBook. The information contained in this eBook is strictly for educational purposes.
Therefore, if you wish to apply ideas contained in this eBook, you are taking full responsibility for your actions.
The Compiler and publisher disclaim any warranties (express or implied), merchantability, or fitness for any
particular purpose. The Compiler and publisher shall in no event be held liable to any party for any direct,
indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use
of this material, which is provided “as is”, and without warranties.
What is Ketosis?
Ketosis is a normal metabolic process. When the body does not have
enough glucose for energy, it burns stored fats instead; this results in a
build-up of acids called ketones within the body.

In normal circumstances, the body's cells use glucose as their primary

form of energy. Glucose is typically derived from dietary
carbohydrates, including:

Sugar - such as fruits and milk or yogurt

Starchy foods - such as bread and pasta

The body breaks these down into simple sugars. Glucose can either be
used to fuel the body or be stored in the liver and muscles as glycogen.

If there is not enough glucose available to meet energy demands, the

body will adopt an alternative strategy in order to meet those needs.
Specifically, the body begins to break down fat stores to provide
glucose from triglycerides.

Ketones are a by-product of this process.

Ketosis describes the metabolic state whereby the body converts fat
stores into energy, releasing ketones in the process.

To get into ketosis you need low levels of the fat-storing hormone
insulin. The most important way to do that is to eat a strict low-carb
diet, also called a ketogenic diet.
 BENEFITS OF KETO:

 Focusing the brain (increased memory, cognition, clarity, and seizure

control; less migraines)
 Preventing Heart Disease (lower blood pressure, lower triglycerides,
better cholesterol profiles)
 Decreasing inflammation (which improves acne, arthritis, eczema,
psoriasis, IBS, pain, etc…)
 Improving energy levels and sleep
 Keeping uric acid levels in check (helping kidney function and preventing
gout)
 Assisting gastrointestinal and gallbladder health (less heartburn and acid
reflux, less risk for gallstones, improved digestion, less gas and bloating)
 Assisting Women’s Health (increased fertility, stabilizing hormones)
 Helping the eyes (more stable vision; less risk for cataracts)
 Gaining muscle and improving endurance
 Helps burn fat.

How to achieve ketosis

There are many things that increase your level of ketosis. Here they
are, from most to least important:

1. Restrict carbohydrates to 20 digestible grams per day or less – a strict

low-carb diet. Fiber does not have to be restricted, it might even be
beneficial.
2. Restrict protein to moderate levels. If possible stay at or below 1 gram
of protein per day, per kg of body weight. So about 70 grams of protein
per day if you weigh 70 kilos (154 pounds). It might be beneficial to
lower protein intake even more, especially when overweight, and then
aim for 1 gram of protein per kg of desired weight. The most common
mistake that stops people from reaching optimal ketosis is too much
protein.
3. Eat enough fat to feel satisfied. This is the big difference between a
ketogenic diet and starvation (which also results in ketosis). A
ketogenic diet is sustainable, starvation is not.
4. Avoid snacking when not hungry. Unnecessary snacking slows weight
loss and reduces ketosis.
5. If necessary add intermittent fasting( Where the feeding period is an 8
hour window during a 24 hour day, all your meals should be consumed
within these 8 hours and the remaining 16 hours should be the fasting
period). While not really required it will help get quicker results.
 FOODS TO EAT ON A KETOGENIC
DIET:
 Grass-Fed Meat (Beef, Lamb, Goat, Venison),
 Wild-Caught Fish & Seafood (Avoid Farmed Fish),
 Pastured Pork And Poultry,
 Pastured Eggs, Gelatin, Ghee, Butter - These Are High In Healthy Omega 3
Fatty Acids (Avoid Sausages And Meat Covered In Breadcrumbs, Hot
Dogs, Meat That Comes With Sugary Or Starchy Sauces)
 Offal, Grass-Fed (Liver, Heart, Kidneys And Other Organ Meats)

HEALTHY FATS
 Saturated (Lard, Tallow, Chicken Fat, Duck Fat, Goose Fat, Clarified
Butter / Ghee, Butter, Coconut Oil)
 Monounsaturated (Avocado, Macadamia And Olive Oil)
 Polyunsaturated Omega 3s, Especially From Animal Sources (Fatty Fish
And Seafood)

NON-STARCHY VEGETABLES
 Leafy Greens (Swiss Chard, Bok Choy, Spinach, Lettuce, Chard, Chives,
Endive, Radicchio, Etc.)
 Some Cruciferous Vegetables Like Kale (Dark Leaf), Kohlrabi, Radishes
 Celery Stalk, Asparagus, Cucumber, Summer Squash (Zucchini, Spaghetti
Squash), Bamboo Shoots

FRUITS
 Avocado

BEVERAGES AND CONDIMENTS

 Water (Still),
 Coffee (Black Or With Cream Or Coconut Milk),
 Tea (Black, Herbal)
 Mayonnaise, Mustard, Pesto, Pickles, Fermented Foods (Kimchi,
Kombucha And Sauerkraut (Make Your Own) - Best Homemade With No
Additives
 All Spices And Herbs, Lemon Or Lime Juice And Zest
 Whey Protein (Beware Of Additives, Artificial Sweeteners, Hormones And
Soy Lecithin),
 Egg White Protein And Gelatin (Grass-Fed, Hormone Free)

FOODS TO AVOID
1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet,
bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa
and white potatoes. This includes all products made from grains (pasta,
bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar,
HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-
drinks).
2) Factory-farmed pork and fish are high in inflammatory omega 6 fatty
acids and farmed fish may contain PCBs, avoid fish high in mercury.
3) Processed foods containing carrageenan (e.g. some almond milk
products - watch for additives), MSG (e.g. in some whey protein
products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to
be labeled!), wheat gluten.
4) Artificial sweeteners (Splenda, Equal, sweeteners containing
Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause
cravings and have been linked to other health issues.
5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola,
soybean, grapeseed, corn oil), trans fats such as margarine.
6) "Low-fat", "low-carb" and "zero-carb" products (Atkins products, diet
soda and drinks, chewing gums and mints may be high in carbs or contain
artificial additives, gluten, etc.)
7) Milk (only small amounts of raw, full-fat milk is allowed). Milk is not
recommended for several reasons. Firstly, from all the dairy products,
milk is difficult to digest, as it lacks the "good" bacteria (eliminated
through pasteurization) and may even contain hormones. Secondly, it is
quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea,
replace milk with cream in reasonable amounts. You may have a small
amount of raw milk but be aware of the extra carbs.
8) Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) –
9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some
high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even
100% fresh juices!) - better to drink smoothies if any, but either way very
limited. Juices are just like sugary water, but smoothies have fiber, which
is at least more sating. This also includes dried fruit (dates, raisins, etc.) if
eaten in large quantities.
10) Mainly for health reasons, avoid soy products apart from a few non-
GMO fermented products which are known for their health benefits. Also
avoid wheat gluten which may be used in low-carb foods. When you give
up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If
possible, use naturally BPA-free packaging like glass jars or make my
own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA
has been linked to many negative health effects such as impaired thyroid
function and cancer. Other additives to avoid: carrageenan (e.g. almond
milk products), MSG (e.g. in some whey protein products)
and sulfites (e.g. in dried fruits, gelatin).
11) Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts,
legumes are relatively high in carbs and should be avoided. Apart from
their high carb content, legumes contain lectins and phytates which
makes them hard to digest. They have been linked to leaky gut
syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some
people avoid them while others use them in moderation.
 FOODS TO EAT FOR VEGETARIANS:
List Of Ketogenic Diet Foods For Vegetarian

 Almonds(1 oz): Protein – 6 g, Fat – 15 g, Fibre – 3 g, Net carbs – 2 g

 Pumpkin Seed(1 oz): Protein – 10 g, Fat – 6 g, Fibre – 1 g, Net carbs – 3 g
 Almond Flour(1 oz): Protein – 6 g, Fat – 14 g, Fibre – 3 g, Net carbs – 3 g
 Walnuts(1 oz): Protein – 4 g, Fat – 18 g, Fibre – 2 g, Net carbs – 2 g
 Flax Seeds(1 oz): Protein – 5 g, Fat – 12 g, Fibre – 7 g, Net carbs – 1 g
 Chia Seeds(1 oz): Protein – 4 g, Fat – 9 g, Fibre – 11 g, Net carbs – 1 g
 Macadamia Nuts(1 oz): Protein – 2 g, Fat – 21 g, Fibre – 2 g, Net carbs –
2g
 Unsweetened Coconut(1 oz): Protein – 2 g, Fat – 18 g, Fibre – 5 g, Net
carbs – 2 g
 Hazelnut(1 oz): Protein – 4 g, Fat – 17 g, Fibre – 3 g, Net carbs – 2 g
 Cashews(1 oz): Protein – 5 g, Fat – 12 g, Fibre – 3 g, Net carbs – 7 g
 Tofu, Silken, Soft(100 g): Protein – 5 g, Fat – 3 g, Fibre – 0 g, Net carbs –
3g
 Tofu, Firm(100 g): Protein – 16 g, Fat – 9 g, Fibre – 2 g, Net carbs – 2 g
 Pistachio Nuts(1 oz): Protein – 6 g, Fat – 13 g, Fibre – 3 g, Net carbs – 5 g
 Pecan(1 oz): Protein – 3 g, Fat – 20 g, Fibre – 3 g, Net carbs – 1 g
Healthy Fat And Oil Sources For Vegetarian Ketogenic Diet
 Olive Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
 Avocado Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
 Coconut Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
 MCT Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
 Red Palm Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0
g
 Olives, Black(1 oz): Fats – 3 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 1 g
 Avocado(1 oz): Fats – 4 g, Fibres – 2 g, Protein – 1 g, Net Carbs – 0 g
 Olives, Green(1 oz): Fats – 4 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 0 g
 Flax Seed Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0
g
 Macadamia Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs –
0g
 Cocoa Butter(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0
g

LOW CARB VEGETABLES FOR THE

KETOGENIC VEGAN DIET
 Green beans(5.3 oz): Net Carbs – 6.4
 Collard greens, sliced(1 cup, 1.25 oz): Net Carbs – 0.8
 Asparagus(5.3 oz): Net Carbs – 2.7
 Lettuce (sliced)(1 cup, 1.75 oz): Net Carbs – 0.5
 Summer squash(5.3 oz): Net Carbs – 3.2
 Winter squash (pumpkin)(5.3 oz): Net Carbs – 9
 Celery stalk(3 medium, 4.2 oz): Net Carbs – 1.6
 Cucumber(5.3 oz): Net Carbs – 2.2
 Spinach, cooked(½ cup, 3.2 oz): Net Carbs – 1.2
 Kale (Italian dark-leaf)(5.3 oz): Net Carbs – 2.1
 Kale (curly)(5.3 oz): Net Carbs – 5.4
 Cabbage (white)(5.3 oz): Net Carbs – 5
 Cabbage (red)(5.3 oz): Net Carbs – 7.9
 Onion, white (sliced)(¼ cup, 1.4 oz): Net Carbs – 2.2
 Peppers (green)(4.2 oz): Net Carbs – 3.5
 Peppers (red)(4.2 oz): Net Carbs – 4.7
 Tomatoes, chopped(1 cup, 6.3 oz): Net Carbs – 4.8
 Eggplant (aubergine)(5.3 oz): Net Carbs – 3.5
 Broccoli, chopped(5.3 oz): Net Carbs – 6.1
 Garlic(1 clove): Net Carbs – 0.9
 Cauliflower(5.3 oz): Net Carbs – 4.5
 Mushrooms, white(5.3 oz): Net Carbs – 3.4
 Mushrooms, brown(5.3 oz): Net Carbs – 5.6
 Swiss chard, sliced(1 cup, 1.25 oz): Net Carbs – 0.8
DAIRY FOODS FOR THE VEGETARIAN KETOGENIC DIET
 Cream (Heavy whipping)(¼ cup): Protein – 1.1 g, Net Carbs – 3 g
 Cream (Soured)(¼ cup): Protein – 1.2 g, Net Carbs – 2 g
 Cream Cheese(¼ cup): Protein – 3.5 g, Net Carbs – 3 g
 Hard full-fat cheese (e.g. cheddar)(2 oz): Protein – 14 g, Net Carbs – 1.6
g
 Mozzarella(2 oz): Protein – 13.8 g, Net Carbs – 2 g
 Butter(1 tb. Sp.): Protein – 1 g, Net Carbs – ZERO
 Plain Greek Yogurt(100 g): Protein – 11 g, Net carbs – 4 g
LOW CARB FRUITS FOR KETOGENIC VEGAN DIET
 Raspberries(100 g): Total carbs – 12 g
 Blackberries(100 g): Total carbs – 10 g
 Strawberries(100 g): Total Carbs – 8 g
 Avocado(100 g): Total Carbs – 8 g

How to put it all together:

1. Determine your ideal bodyweight. (The weight you would like to be at.
2. Figure out your calorie requirement to attain the above weight. You
can calculate the same on the internet or you can refer to the chart
below:
 Daily Calorie Requirement Women

Age 18 to Age 36 to Age over

Weight
35 55 55
45 kg - 100
1760 cals 1570 cals 1430 cals
lbs
50 kg - 110
1860 1660 1500
lbs
55 kg - 121
1950 1760 1550
lbs
60 kg - 132
2050 1860 1600
lbs
65 kg - 143
2150 1960 1630
lbs
70 kg - 154
2250 2050 1660
lbs
75 kg - 165
lbs 2400 2150 1720
(and above)
 Daily Calorie Requirement Men

Age 18 to Age 36 to Age over

Weight
35 55 55
60 kg - 132
2480 2300 1900
lbs
65 kg - 143
2620 2400 2000
lbs
70 kg - 154
2760 2480 2100
lbs
75 kg - 165
2900 2560 2200
lbs
80 kg - 176
3050 2670 2300
lbs
85 kg - 187
3200 2760 2400
lbs
90 kg - 198
lbs 3500 3000 2600
(and above)

 Calorie Adjustments for specific activities:

 Add or subtract the specified calories from - to your required daily calorie intake. Note that
if you are classed as inactive, you need to subtract calories from your daily allowance to
maintain weight. The more active you are the more calories the body needs for energy.
 For example if you are a 35 year old women who sits at a computer each day and weighs
over 90 kilos - 200 lbs, you would need 2400 calories less 960 to simply maintain your
weight. A total of 1440 calories per day.
 An example for a male who is over 55 and plays golf twice a week. He can consume 2400 calories
daily to maintain his weight and on his golf days have a treat equal to 380 calories and not put
on weight.

Body Inactive Moderate Strenuous

Weight Office Activity Activity
Worker Tradesman Physical
Bed Golf Labor
Ridden Gardening High
Computer Energy
Geek Sports
50 kg - Minus
+ 240 + 480
110 lbs 480
60 kg -
Minus 570 + 290 + 570
132 lbs
70 kg -
Minus 670 + 340 + 670
154 lbs
80 kg -
Minus 760 + 380 + 760
176 lbs
90 kg - Minus + 430 + 860
 198 lbs 960
(and
above)

 As you can see from the tables above, how many calories you can consume per day does differ
for both men and women. Age and exercise is an important factor.

3. To get into ketosis easily you have to consume the calories in the
following ratio: 75% fat, 25% protein and 5% Carbs. Refer to the list of
foods and keep careful track of everything you eat to make sure that
you attain your daily calorific requirement as well as to ensure you
don’t consume protein and Carbs above the permitted level.

4. Drink plenty of water. Enough to keep you hydrated.

5. Since you will restrict foods like vegetables and fruits to a large
extent supplement your diet with multivitamin tablets and calcium.

6. Get adequate sleep.

7. Do some form of exercise. Will help you reap the benefits of Keto
faster. For workout ideas download any of the free bodyweight
exercise apps from Google Playstore if you do not want to go to the
gym.

8. Don’t be tempted to add a cheat day too early. You may add a
cheat day if you wish after every 14 days of the diet (again don’t go
overboard).

9. Avoid alcohol.

10. Avoid eating out.

11. It is not a feasible option to make keto a lifetime endeavour for

some people. I would suggest following it strictly until you reach your
desired weight and then eating a well balanced healthy diet in order to
sustain that weight.
VEGETARIAN RECIPES

Breakfast: Tofu and Strawberry Smoothie

_____________________________________________________________________
__________________________________________

Ingredients
Strawberries: 1 cup, frozen
Ice: 1 cup
Ice water: 1 cup
Heavy cream: ½ cup
Silken or soft tofu: 100 g
Strawberries: 4 fresh to garnish
Mint: 4 fresh sprigs to garnish
Directions
Place all the ingredients in a blender. Pulse and blend to form a smoothie. Pour
into 4 tall glasses. Garnish with mint sprig and fresh strawberries.
Makes 4 servings.
Macros
Fat: 80%
Protein: 12%
Carb: 8%
_____________________________________________________________________
__________________________________________

Snack: Zucchini chips

_____________________________________________________________________
__________________________________________

Ingredients
Zucchini: 1 large
Salt: to taste
Coconut oil: 350 ml
Tex-Mex seasoning: 1 tbsp
Directions
Wash and dry the zucchini. Cut it into thin slices crosswise to make round chips.
Put the zucchini slices in colander and sprinkle with salt. Leave it for 4-8 minutes.
Remove water by pressing.
Take a pan and heat coconut oil over high heat. Place the sliced zucchini slices in
the hot oil, around 20 slices at one time.
Fry the zucchini chips till they turn golden brown in colour. Remove from the pan
and put on paper towels.
Season with Tex-Mex seasoning and serve.
Makes 4 servings.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
_____________________________________________________________________
__________________________________________

Lunch: Cauliflower Pakora

_____________________________________________________________________
__________________________________________

Ingredients
Cauliflower florets: 150 g
Whole Milk hung curd, homemade: 60 ml
Chings sauce (Schezwan): 15 g or 1 tsp
Flax seeds (grounded): 25 g
Almonds (grounded): 25 g
Ghee: 8 tsp
Salt: ½ tsp
Black pepper: ½ tsp
Paprika: ½ tsp
Directions
Wash the cauliflower florets in cold water. Drain.
Take a bowel and mix well homemade hung curd and Schezwan sauce. Add black
pepper and salt to the mixture. Now add cauliflower florets and coat with the
mixture. Keep it for 15 minutes to ½ an hour.
Take a plate and mix well grounded flax seeds and almond flour. Add some salt
and paprika to this mixture and mix.
Heat a non stick pan over medium high heat and add ½ the ghee.
Take the cauliflower florets and roll them in the dry mixture to coat them and place
them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on
medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower
the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You
can cook the remaining cauliflower pakoras in the similar manner.
Makes 1 serving.
Macros
Fat: 70%
Protein: 25%
Carb: 5%
_____________________________________________________________________
__________________________________________
Snack: Spicy roasted nuts

_____________________________________________________________________
__________________________________________

Ingredients
Walnuts or almonds: 225 g
Salt: 1 tsp
Coconut oil or olive oil: 1 tbsp
Cumin, ground: 1 tsp
Chilli powder or paprika powder: 1 tsp
Directions
Heat a non stick pan over medium high heat and put all the ingredients in it. Mix
well. Lower the heat and cover the pan. Roast the nuts till they are warm to slightly
hot and crisp. Take care to not burn them.
Let them cool and serve them with keto coffee or a drink. You can store them in an
air tight container.
Makes 6 servings.
Macros
Fat: 90%
Protein: 7%
Carb: 3%
_____________________________________________________________________
__________________________________________

Dinner: Tricolor Salad

_____________________________________________________________________
__________________________________________

Ingredients
Tomatoes, medium: 3, 4
Avocado, large: 1 (200 g)
Olives: 6-8 (18-20 g)
Mozzarella: 125 g
Pesto sauce: 2 tbsp (30 g)
Olive oil (extra virgin): 2 tbsp
Black pepper: To garnish
Salt: To garnish
Basil, fresh: To garnish
Directions
Wash the tomatoes and slice them. Halve, peel, deseed the avocado and slice it.
Halve the olives and deseed them. Put all the sliced items in a bowl.
Add pesto, olive oil and mozzarella pieces. Garnish with salt, basil and black
pepper to taste.
Makes 2 servings.
Macros
Fat: 65%
Protein: 30%
Carb: 5%
_____________________________________________________________________
__________________________________________

Breakfast: Blueberry Smoothie

_____________________________________________________________________
__________________________________________

Ingredients
Coconut milk: 400 g
Blueberries: 125 g, frozen or fresh
Lemon juice: 1 tbsp
Coconut oil: 1 tbsp
Ice cubes
Directions
Put all the ingredients in a mixer or blender and blend until a smoothie is formed.
You can use canned milk of coconut after draining off the liquid to make a creamier
smoothie.
Makes 2 servings.
Macros
Fat: 86%
Protein: 5%
Carb: 9%
_____________________________________________________________________
__________________________________________

Snack: Eggplant fries

_____________________________________________________________________
__________________________________________

Ingredients
Eggplant: 2
Almond flour: 500 g
Black pepper: 1 tsp
Salt: ½ tsp
Whole milk hung curd: 75 ml
Coconut oil, melted: 2 tbsp
Red chilli powder: ½ tsp
Directions
Put the oven to preheat at 200 degree C.
Peel the eggplant and slice into shape of French fries. Set them aside.
In a bowl, mix almond flour, salt, red chilli powder, black pepper and hung curd.
Grease a cookie sheet with coconut oil. Dip the pieces of eggplant into the almond
flour-hung curd mixture and place on the cookie sheet. Drizzle with coconut oil
(melted).
Bake the fries for at least 15-20 minutes or until they are brown and crispy.
You can freeze these fries. Make a large batch and store the extras into Ziplock
bags after coating them but before baking them.
Makes 8 servings.
Macros
Fat: 78%
Protein: 15%
Carb: 7%
_____________________________________________________________________
__________________________________________

Lunch: Cheese and Broccoli Fritters

_____________________________________________________________________
__________________________________________

Ingredients
Almond flour: ¾ cup
Flaxseed meal: 7 tbsp
Fresh broccoli: 120 g
Mozzarella cheese: 120 g
Whole milk Hung curd, homemade: 60 ml
Baking powder: 2 tsp
Salt: ½ tsp
Pepper: 1 tsp
Coconut oil: for deep frying
Directions:
Place broccoli florets in a blender and pulse till the broccoli is well processed or
broken down. Add the almond flour, cheese, baking powder and ¼ cup of flaxseed
meal to the broccoli. Add the salt and pepper and mix well. Add the hung curd and
mix everything well.
Roll the mixture into small balls and coat with the remaining flaxseed meal. Do this
with all the remaining batter and keep on paper towel.
Heat coconut oil in a pan over high heat. Place the cheese and broccoli fritters in
the oil and fry until they become golden brown in colour. Remove from the oil and
lay them on paper towel and serve hot.
Makes 3 servings.
Macros
Fat: 70%
Protein: 25%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Keto Coffee

_____________________________________________________________________
__________________________________________
Ingredients
Coffee, brewed as per your choice: ¾ cup
Whipping cream, heavy: 4 tbsp
Directions
Make the coffee in the way you prefer it. Put the cream in a pan and heat over low
heat. Stir it until frothy.
Pour the cream in a tall cup, add the freshly brewed coffee and mix. Serve with
some cheese of nuts.
Makes 1 serving.
Macros
Fat: 90%
Protein: 6%
Carb: 4%
_____________________________________________________________________
__________________________________________

Dinner: Coconut and spinach soup

_____________________________________________________________________
__________________________________________

Ingredients
Spinach: 150 g, chopped
Turnip: 50 g, chopped
Ginger: 5 g, chopped
Olive oil: 3 tsp
Coconut Milk: 50 ml, diluted in 2 cups of water
Coconut: 10 g, desiccated
Black pepper: to taste
Whipping cream, heavy: to garnish
Directions
Wash and chop all the vegetables.
Heat a pan with thick bottom over low heat and put olive oil in it. Add ginger and
fry till it becomes pink in colour. Add all the vegetables and increase the heat.
Add black pepper and salt. Cook till water is released from the vegetables.
Now reduce the heat and add the desiccated coconut. Mix well.
Now add the coconut milk and cook the soup on low heat.
Take off the heat and let the soup cool down.
Transfer it to a jar of blender and blend to reach a smooth consistency. Transfer
back to the pan and cook for another couple of minutes.
Garnish with beaten whipping cream and serve.
Makes 2 servings.
Macros
Fat: 80%
Protein: 10%
Carb: 10%
_____________________________________________________________________
__________________________________________

Breakfast: Coconut cream with strawberries

_____________________________________________________________________
__________________________________________

Ingredients
Coconut cream: 125 ml
Strawberries, fresh: 50 g
Vanilla extract: 1 pinch
Coconut oil: 1 tsp
Ice cubes
Directions
Place all the ingredients in a blender and blend to form a smoothie. Pour in a glass
and serve. You can garnish with fresh strawberry.
Makes 1 serving.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Cheese Rolls

_____________________________________________________________________
__________________________________________

Ingredients
Amul cheese slice: 4 slices
Butter (refrigerated): 60 g
Paprika flakes
Parsley, finely chopped
Basil, finely chopped
Directions
Put the cheese slice on a flat surface or a cutting board.
Cut thin pieces of butter with a knife.
Place butter slice on each cheese slice, add some flavouring such as paprika
flavouring or finely chopped parsley or finely chopped basil or any fresh herb of
your choice and form a roll. Serve at snack time.
Makes 4 servings.
Macros
Fat: 83%
Protein: 15%
Carb: 2%
_____________________________________________________________________
__________________________________________

Lunch: Cauliflower Tikki

_____________________________________________________________________
__________________________________________

Ingredients
Cauliflower, grated: 180 g
Mozzarella Cheese: 60 g
Garlic powder, dried: 1 tsp
Onion powder, dried: 1 tsp
Carom seeds: ½ tsp
Coconut oil: 3 tbsp for frying
Salt: to taste
Fresh coriander: ½ cup, chopped
Psyllium husk: 5 tsp
Black pepper: ½ tsp
Directions
Squeeze as much water as you can out of the grated cauliflower. Place the grated
cauliflower in a bowl that is microwave safe and microwave it with a lid for 4-5
minutes on high. Let the cauliflower cool down to room temperature.
Grate the cheese.
In a bowl mix the cauliflower and cheese. Add the onion and garlic powder, black
pepper, carom seeds, coriander and mix well. Add Psyllium husk and mash
thoroughly for 3-4 minutes. Keep aside the batter for a couple of minutes.
Heat coconut oil on a pan over medium high heat.
Make balls of the mixture and flatten them to form a tikki. Form 8 tikkis of the
mixture.
Place them on the hot pan and cook them initially from one side for 4-5 minutes or
till they become golden brown in colour. Turn them gently using a spatula and
then cook them from the other side for another 4-5 minutes. Cook them from both
the sides at medium heat till they become crispy. Serve hot.
Makes 2 servings.
Macros
Fat: 80%
Protein: 15%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Zucchini salad

_____________________________________________________________________
__________________________________________
Ingredients
Zucchini: 900 g
Butter: 2 tbsp
Salt: to taste
Black pepper: to taste
Green onions: 60 g, chopped
Eggless mayonnaise: 1 cup
Garlic, finely chopped: 6 cloves
Dijon mustard: ½ tbsp
Directions
Peel the zucchini and cut into ½ inch thick pieces. Remove seeds using a spoon.
Put the pieces of zucchini in colander. Add salt and keep them for 6-10 minutes.
Press to remove excess water.
Take a pan and heat the butter over medium high heat. Fry the zucchini cubes in
hot butter for a few minutes till they soften slightly. Take them out and set aside.
In the meanwhile take a bowl and mix the remaining ingredients. Add the pieces of
zucchini after they have cooled.
Makes 6 servings.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
Dinner: Cheese and Broccoli

Ingredients
Broccoli florets: 450 g
Butter: 100 g
Salt: to taste
Black pepper: to taste
Cheddar cheese, shredded: 150 g
Directions
Set the oven to preheat at 200 degree C.
Boil the broccoli florets in salted water for couple of minutes. Don’t overdo it.
Drain the liquid and put the boiled broccoli in a greased baking tray. Add seasoning
(salt and pepper) and butter.
Sprinkle shredded cheese on the top. Bake in the preheated oven for 16-22
minutes or until the cheese starts to brown. Remove immediately and serve hot.
Makes 2 servings.
Macros
Fat: 80%
Protein: 15%
Carb: 5%
_____________________________________________________________________
__________________________________________
Breakfast: Tofu and Strawberry Smoothie

_____________________________________________________________________
__________________________________________

Ingredients
Strawberries: 1 cup, frozen
Ice: 1 cup
Ice water: 1 cup
Heavy cream: ½ cup
Silken or soft tofu: 100 g
Strawberries: 4 fresh to garnish
Mint: 4 fresh sprigs to garnish
Directions
Place all the ingredients in a blender. Pulse and blend to form a smoothie. Pour
into 4 tall glasses. Garnish with mint sprig and fresh strawberries.
Makes 4 servings.
Macros
Fat: 80%
Protein: 12%
Carb: 8%
_____________________________________________________________________
__________________________________________

Snack: Zucchini chips

_____________________________________________________________________
__________________________________________

Ingredients
Zucchini: 1 large
Salt: to taste
Coconut oil: 350 ml
Tex-Mex seasoning: 1 tbsp
Directions
Wash and dry the zucchini. Cut it into thin slices crosswise to make round chips.
Put the zucchini slices in colander and sprinkle with salt. Leave it for 4-8 minutes.
Remove water by pressing.
Take a pan and heat coconut oil over high heat. Place the sliced zucchini slices in
the hot oil, around 20 slices at one time.
Fry the zucchini chips till they turn golden brown in colour. Remove from the pan
and put on paper towels.
Season with Tex-Mex seasoning and serve.
Makes 4 servings.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
_____________________________________________________________________
__________________________________________

Lunch: Cauliflower Pakora

_____________________________________________________________________
__________________________________________

Ingredients
Cauliflower florets: 150 g
Whole Milk hung curd, homemade: 60 ml
Chings sauce (Schezwan): 15 g or 1 tsp
Flax seeds (grounded): 25 g
Almonds (grounded): 25 g
Ghee: 8 tsp
Salt: ½ tsp
Black pepper: ½ tsp
Paprika: ½ tsp
Directions
Wash the cauliflower florets in cold water. Drain.
Take a bowel and mix well homemade hung curd and Schezwan sauce. Add black
pepper and salt to the mixture. Now add cauliflower florets and coat with the
mixture. Keep it for 15 minutes to ½ an hour.
Take a plate and mix well grounded flax seeds and almonds. Add some salt and
paprika to this mixture and mix.
Heat a non stick pan over medium high heat and add ½ the ghee.
Take the cauliflower florets and roll them in the dry mixture to coat them and place
them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on
medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower
the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You
can cook the remaining cauliflower pakoras in the similar manner.
Makes 1 serving.
Macros
Fat: 70%
Protein: 25%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Spicy roasted nuts

_____________________________________________________________________
__________________________________________

Ingredients
Walnuts or almonds: 225 g
Salt: 1 tsp
Coconut oil or olive oil: 1 tbsp
Cumin, ground: 1 tsp
Chilli powder or paprika powder: 1 tsp
Directions
Heat a non stick pan over medium high heat and put all the ingredients in it. Mix
well. Lower the heat and cover the pan. Roast the nuts till they are warm to slightly
hot and crisp. Take care to not burn them.
Let them cool and serve them with keto coffee or a drink. You can store them in a
air tight container.
Makes 6 servings.
Macros
Fat: 90%
Protein: 7%
Carb: 3%
Dinner: Tricolor Salad
Ingredients
Tomatoes, medium: 3, 4
Avocado, large: 1 (200 g)
Olives: 6-8 (18-20 g)
Mozzarella: 125 g
Pesto sauce: 2 tbsp (30 g)
Olive oil (extra virgin): 2 tbsp
Black pepper: To garnish
Salt: To garnish
Basil, fresh: To garnish
Directions
Wash the tomatoes and slice them. Halve, peel, deseed the avocado and slice it.
Halve the olives and deseed them. Put all the sliced items in a bowl.
Add pesto, olive oil and mozzarella pieces. Garnish with salt, basil and black
pepper to taste.
Makes 2 servings.
Macros
Fat: 65%
Protein: 30%
Carb: 5%
_____________________________________________________________________
__________________________________________

Breakfast: Blueberry Smoothie

_____________________________________________________________________
__________________________________________

Ingredients
Coconut milk: 400 g
Blueberries: 125 g, frozen or fresh
Lemon juice: 1 tbsp
Coconut oil: 1 tbsp
Ice cubes
Directions
Put all the ingredients in a mixer or blender and blend until a smoothie is formed.
You can use canned milk of coconut after draining off the liquid to make a creamier
smoothie.
Makes 2 servings.
Macros
Fat: 86%
Protein: 5%
Carb: 9%
_____________________________________________________________________
__________________________________________

Snack: Eggplant fries

_____________________________________________________________________
__________________________________________

Ingredients
Eggplant: 2
Almond flour: 500 g
Black pepper: 1 tsp
Salt: ½ tsp
Whole milk hung curd: 75 ml
Coconut oil, melted: 2 tbsp
Red chilli powder: ½ tsp
Directions
Put the oven to preheat at 200 degree C.
Peel the eggplant and slice into shape of French fries. Set them aside.
In a bowl, mix almond flour, salt, red chilli powder, black pepper and hung curd.
Grease a cookie sheet with coconut oil. Dip the pieces of eggplant into the almond
flour-hung curd mixture and place on the cookie sheet. Drizzle with coconut oil
(melted).
Bake the fries for at least 15-20 minutes or until they are brown and crispy.
You can freeze these fries. Make a large batch and store the extras into Ziplock
bags after coating them but before baking them.
Makes 8 servings.
Macros
Fat: 78%
Protein: 15%
Carb: 7%
_____________________________________________________________________
__________________________________________
Lunch: Cheese and Broccoli Fritters

_____________________________________________________________________
__________________________________________

Ingredients
Almond flour: ¾ cup
Flaxseed meal: 7 tbsp
Fresh broccoli: 120 g
Mozzarella cheese: 120 g
Whole milk Hung curd, homemade: 70 ml
Baking powder: 2 tsp
Salt: ½ tsp
Pepper: 1 tsp
Coconut oil: for deep frying
Directions:
Place broccoli florets in a blender and pulse till the broccoli is well processed or
broken down. Add the almond flour, cheese, baking powder and ¼ cup of flaxseed
meal to the broccoli. Add the salt and pepper and mix well. Add the hung curd and
mix everything well.
Roll the mixture into small balls and coat with the remaining flaxseed meal. Do this
with all the remaining batter and keep on paper towel.
Heat coconut oil in a pan over high heat. Place the cheese and broccoli fritters in
the oil and fry until they become golden brown in colour. Remove from the oil and
lay them on paper towel and serve hot.
Makes 3 servings.
Macros
Fat: 70%
Protein: 25%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Keto Coffee

_____________________________________________________________________
__________________________________________

Ingredients
Coffee, brewed as per your choice: ¾ cup
Whipping cream, heavy: 4 tbsp
Directions
Make the coffee in the way you prefer it. Put the cream in a pan and heat over low
heat. Stir it until frothy.
Pour the cream in a tall cup, add the freshly brewed coffee and mix. Serve with
some cheese of nuts.
Makes 1 serving.
Macros
Fat: 90%
Protein: 6%
Carb: 4%
_____________________________________________________________________
__________________________________________

Dinner: Coconut and spinach soup

_____________________________________________________________________
__________________________________________

Ingredients
Spinach: 150 g, chopped
Turnip: 50 g, chopped
Ginger: 5 g, chopped
Olive oil: 3 tsp
Coconut Milk: 50 ml, diluted in 2 cups of water
Coconut: 10 g, desiccated
Black pepper: to taste
Whipping cream, heavy: to garnish
Directions
Wash and chop all the vegetables.
Heat a pan with thick bottom over low heat and put olive oil in it. Add ginger and
fry till it becomes pink in colour. Add all the vegetables and increase the heat.
Add black pepper and salt. Cook till water is released from the vegetables.
Now reduce the heat and add the desiccated coconut. Mix well.
Now add the coconut milk and cook the soup on low heat.
Take off the heat and let the soup cool down.
Transfer it to a jar of blender and blend to reach a smooth consistency. Transfer
back to the pan and cook for another couple of minutes.
Garnish with beaten whipping cream and serve.
Makes 2 servings.
Macros
Fat: 80%
Protein: 10%
Carb: 10%
_____________________________________________________________________
__________________________________________

Breakfast: Coconut cream with strawberries

_____________________________________________________________________
__________________________________________

Ingredients
Coconut cream: 125 ml
Strawberries, fresh: 50 g
Vanilla extract: 1 pinch
Coconut oil: 1 tsp
Ice cubes
Directions
Place all the ingredients in a blender and blend to form a smoothie. Pour in a glass
and serve. You can garnish with fresh strawberry.
Makes 1 serving.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Cheese Rolls

_____________________________________________________________________
__________________________________________

Ingredients
Amul cheese slice: 4 slices
Butter (refrigerated): 60 g
Paprika flakes
Parsley, finely chopped
Basil, finely chopped
Directions
Put the cheese slice on a flat surface or a cutting board.
Cut thin pieces of butter with a knife.
Place butter slice on each cheese slice, add some flavouring such as paprika
flavouring or finely chopped parsley or finely chopped basil or any fresh herb of
your choice and form a roll. Serve at snack time.
Makes 4 servings.
Macros
Fat: 83%
Protein: 15%
Carb: 2%
_____________________________________________________________________
__________________________________________

Lunch: Cauliflower Tikki

_____________________________________________________________________
__________________________________________

Ingredients
Cauliflower, grated: 180 g
Mozzarella Cheese: 60 g
Garlic powder, dried: 1 tsp
Onion powder, dried: 1 tsp
Carom seeds: ½ tsp
Coconut oil: 3 tbsp for frying
Salt: to taste
Fresh coriander: ½ cup, chopped
Psyllium husk: 5 tsp
Black pepper: ½ tsp
Directions
Squeeze as much water as you can out of the grated cauliflower. Place the grated
cauliflower in a bowl that is microwave safe and microwave it with a lid for 4-5
minutes on high. Let the cauliflower cool down to room temperature.
Grate the cheese.
In a bowl mix the cauliflower and cheese. Add the onion and garlic powder, black
pepper, carom seeds, coriander and mix well. Add Psyllium husk and mash
thoroughly for 3-4 minutes. Keep aside the batter for a couple of minutes.
Heat coconut oil on a pan over medium high heat.
Make balls of the mixture and flatten them to form a tikki. Form 8 tikkis of the
mixture.
Place them on the hot pan and cook them initially from one side for 4-5 minutes or
till they become golden brown in colour. Turn them gently using a spatula and
then cook them from the other side for another 4-5 minutes. Cook them from both
the sides at medium heat till they become crispy. Serve hot.
Makes 2 servings.
Macros
Fat: 80%
Protein: 15%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Zucchini salad

_____________________________________________________________________
__________________________________________

Ingredients
Zucchini: 900 g
Butter: 2 tbsp
Salt: to taste
Black pepper: to taste
Green onions: 60 g, chopped
Eggless mayonnaise: 1 cup
Garlic, finely chopped: 6 cloves
Dijon mustard: ½ tbsp
Directions
Peel the zucchini and cut into ½ inch thick pieces. Remove seeds using a spoon.
Put the pieces of zucchini in colander. Add salt and keep them for 6-10 minutes.
Press to remove excess water.
Take a pan and heat the butter over medium high heat. Fry the zucchini cubes in
hot butter for a few minutes till they soften slightly. Take them out and set aside.
In the meanwhile take a bowl and mix the remaining ingredients. Add the pieces of
zucchini after they have cooled.
Makes 6 servings.
Macros
Fat: 90%
Protein: 5%
Carb: 5%
_____________________________________________________________________
__________________________________________

Dinner: Cheese and Broccoli

_____________________________________________________________________
__________________________________________

Ingredients
Broccoli florets: 450 g
Butter: 100 g
Salt: to taste
Black pepper: to taste
Cheddar cheese, shredded: 150 g
Directions
Set the oven to preheat at 200 degree C.
Boil the broccoli florets in salted water for couple of minutes. Don’t overdo it.
Drain the liquid and put the boiled broccoli in a greased baking tray. Add seasoning
(salt and pepper) and butter.
Sprinkle shredded cheese on the top. Bake in the preheated oven for 16-22
minutes or until the cheese starts to brown. Remove immediately and serve hot.
Makes 2 servings.
Macros
Fat: 80%
Protein: 15%
Carb: 5%
_____________________________________________________________________
__________________________________________

Breakfast: Oatmeal

_____________________________________________________________________
__________________________________________

Ingredients
Almond milk, unsweetened or coconut milk: 1 cup
Flaxseed, whole: 1 tbsp
Chia seeds: 1 tbsp
Sunflower seeds: 1 tbsp
Salt: 1 pinch
Cinnamon powder: 1 pinch
Directions
Take a small pan and put all the ingredients in it. Mix well and heat over medium
high heat. Bring the contents to a boil. Reduce the heat. Let them simmer till
desired consistency is obtained or for a couple of minutes.
You can garnish with fresh strawberries. Serve hot.
Makes 1 serving.
Macros
Fat: 88%
Protein: 7%
Carb: 5%
_____________________________________________________________________
__________________________________________

Snack: Cheese Chips

_____________________________________________________________________
__________________________________________

Ingredients
Cheddar cheese: 225 g, in slices
Paprika powder: ½ tsp
Directions
Set the oven to preheat at 200 degree C.
Put the slices of cheese on a baking tray that is lined with butter paper.
Sprinkle ½ tsp paprika powder on the cheese slices. Bake for around 8-10 minutes.
Make sure to not burn the cheese slices.
Let them cool. Serve.
Makes 4 servings.
Macros
Fat: 75%
Protein: 22%
Carb: 3%
_____________________________________________________________________
__________________________________________

Lunch: Spinach Pakoda

_____________________________________________________________________
__________________________________________

Ingredients
Spinach leaves: 2 cups (60 g)
Whole milk hung curd: 50 ml
Schezwan sauce: 1 tsp
Grounded flax seeds: 1 tbsp
Grounded almonds: 30 g
Ghee: 10 tsp
Salt: to taste
Black pepper: to taste
Paprika: to taste
Directions
Wash the spinach leaves in cold water. Leave them in a strainer to drain the water.
Take a bowl and mix hung curd and Schezwan sauce. Add pepper, salt and spinach
leaves and mix well. Keep aside the coated leaves for around 15 minutes to ½ an
hour.
Take a plate and mix powdered flax seed and almond flour. Add some salt and
paprika and mix well.
Heat a non stick pan over medium high heat and add 5 tsp of ghee to it. When the
ghee becomes hot, roll the spinach leaves in the dry mixture to coat the leaves and
start putting them in the hot ghee. Cover the pain with a lid and cook for 5
minutes. Turn the leaves and cook from other side for another 5 minutes. Remove
the spinach pakoras and serve hot.
Makes 1 serving.
Macros
Fat: 80%
Protein: 10%
Carb: 10%
Snack: Greek salad
Ingredients
Tomatoes, ripe: 3
Cucumber: ½
Red onion: ½
Bell pepper, green: ½
Cottage cheese: 200 g
Black olives: 10
Olive oil: 4 tbsp
Red wine vinegar: ½ tbsp
Salt: to taste
Black pepper: to taste
Dried oregano: 2 tsp
Directions
Thinly chop the cucumber and tomatoes. Slice the onion and bell pepper thinly.
Also slice the cottage cheese and olives.
Take a bowl and add the chopped vegetables and cheese. Drizzle vinegar and olive
oil.
Season with black pepper, salt and oregano and serve freshly prepared.
Makes 2 servings.
Macros
Fat: 80%
Protein: 12%
Carb: 8%
 _____________________________________________________________________
__________________________________________

Dinner: Broccoli and green onion soup

_____________________________________________________________________
__________________________________________

Ingredients
Broccoli: 350 g
Green onions: 150 g
Heavy whipping cream: 200 gm
Water: 3 cups
Olive oil or butter: 85 g
Fresh basil: 8 tbsp
Garlic: 1 clove
Directions
Wash and chop green onions finely. Cut the broccoli core and slice it thinly. Divide
the remaining broccoli into florets and keep aside.
Put the chopped onions and broccoli in a pot of water, add salt and bring to boil for
a couple of minutes over high heat.
Now add the garlic clove and broccoli florets. Reduce the heat and let the contents
simmer for some more time.
Add cream, butter, basil and black pepper. Black with a hand blender until a
smooth consistency is obtained. You can serve with cheese chips.
Makes 2 servings.
Macros
Fat: 83%
Protein: 12%
Carb: 5%

ADDITIONAL RECIPES (INCLUDING NON-VEG RECIPES)

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!

Macros
Fat: 83%
Protein: 12%
Carb: 5%

Super awesome double egg cheese omelette:

Eggs – 2
Butter – 2 tablespoons
Cheese – 2 slices
Onion (peeled and finely chopped) – 1
Green chillies (finely chopped) – 3 or as per your taste
Salt and pepper – to taste

In a bowl beat the eggs and add the green chillies, onions, salt, and pepper.
Mix them up well and set aside. Add butter to a pan on medium-low flame.
Once it melts, pour in the whisked eggs mixture are spread like a normal
omelette. Flip it on the other side and add the cheese slices. You could also
choose to grate cheese cubes and add to the omelette. Also, feel free to
experiment with your favourite cheese; cheddar, mozzarella or anything else.
Once the cheese starts to melt transfer the omelette into a plate and knock
yourself out with this super yummy cheesy omelette.

Macros
Fat: 88%
Protein: 10%
Carb: 2%
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.

Macros
Fat: 89%
Protein: 10%
Carb: 1%

Scrambled Eggs – The Mexican Way:

Eggs – 6
Spring Onion (chopped finely) – 1
Jalapenos/Chillies (pickled, chopped finely) – 2 tablespoons
Tomato (chopped) – 1
Cheese (shredded) – 1/2 cup
Butter – 2 tablespoons
Salt and pepper – as per your taste

In a pan add butter. Add the spring onion, tomato, jalapenos and fry for a
couple of minutes. In a cup, beat the eggs and pour it over the veggies in the
pan and scramble. Fry it until golden brown. Add salt, pepper and cheese.
Serve hot with deseeded and chopped avocado. Feel free to add in ranch or
any other dressing of your choice.

Macros
Fat: 75%
Protein: 15%
Carb: 10%
Oh so yummy meatballs:

Mutton (boneless and ground) – 2 cups/Or you can use chicken

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!

Macros
Fat: 65%
Protein: 20%
Carb: 15%

Tandoori Chicken with Mint Chutney:

Chicken (boneless and cut) – 500 grams

Ginger garlic paste – 1 tablespoon
Red chilli powder – 1 teaspoon (more if you want it spicy)
Turmeric – 1 teaspoon
Coriander powder (washed and chopped) – 2 tablespoons
Cumin powder – 1 tablespoon
Olive Oil – 2 tablespoons
Salt and pepper – as per your taste

For the Mint Chutney

Mint leaves/Pudina – 1 cup
Ginger (washed, and peeled) – 1/2 inch chunk
Coriander – 1/2 cup
Green chillies – 2-3
Fresh lime juice – 2 teaspoons
Water – as needed
Olive Oil – 1 tablespoon
Salt – as per your taste

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!

Macros
Fat: 70%
Protein:20 %
Carb: 10%
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!

Macros
Fat: 70%
Protein: 15%
Carb: 15%
Creamy Salmon Soup:

Salmon (chopped) – 450 grams

Chicken broth – 6 cups
Coconut Milk – 1 3/4 cups
Spring onions (finely chopped) – 4
White Onions (finely chopped) – 1
Olive Oil – 3 tablespoons
Garlic cloves (minced) – 4 cloves
Thyme (dried) – 1 tablespoon
Salt and pepper – as per your taste

Heat the oil in a pan and add the chopped spring and white onions and fry for
a minute. Add int he garlic cloves and cook until they’re soft. Pour in the
broth and add thyme. Simmer for 15 minutes or so. Season with salt and
pepper. Add the chopped salmon and coconut milk. Bring to boil and simmer
until the salmon is tender. This soup is for immediate consumption. Serve hot
and enjoy!
Macros
Fat: 88%
Protein: 10%
Carb: 2%

Tuna and Coconut Patty:

Canned Tuna (minced) – 200 grams

Eggs – 2
Coconut oil – 3 tablespoons
Coconut flour – 2 tablespoons
Jalapeno (chopped) – 2 tablespoons
Basil – 1 teaspoon
Salt – as per your taste

In a large mixing bowl, beat the eggs. Add all the ingredients; save a
tablespoon of oil for frying. Split the mixture into 4 patties. In a pan, add the
remaining oil and fry the patties until they’re golden brown and crisp. Enjoy
with your favourite dressing or dip by the side.
Macros
Fat: 88%
Protein: 10%
Carb: 2%

Keto Chicken Pulao

Ingredients:
300 grams Cauliflower Rice
300 grams Boneless Chicken Leg and Thigh Meat
60 grams Tomato Chopped
50 grams Diced Red Onion
2 Tbsp Ghee
1 Cinnamon Stick
1 Bay Leaf
3 Cloves
3 Green Cardamons
1 Tsp Cumin Seeds
1 Tsp Ginger Garlic Paste
1/2 Tsp Tumeric Powder
1/2 Tsp Kashmiri Red Chilli Powder
1 Tsp Coriander Powder
50 ml Water
Coriander for Garnish
Salt to Taste

Instructions:
Heat up your ghee in a frying pan and fry the whole spices
Once they start to sizzle add in the onions and cook till translucent and then add in
the ginger and garlic paste and cook some more
Add in all the powdered spices and fry for a minute before adding in the chicken and
the tomato
Season to taste and stir fry
Add some water to make a gravy
Pour the riced cauliflower over the curry and season once more and cover and cook
for 5 minutes
After 5 minutes open and mix everything well and cover and cook till the cauliflower is
nice and tender
Finish with fresh coriander and serve.

Macros
Fat: 65%
Protein: 25%
Carb: 10%
 Nothing worth having comes easy. Even information that guarantees
success is useless unless put into practice.

Some important points to remember:

KETO FLU:

Also known as the ‘carb flu,’ the keto flu is a natural reaction (almost
like a feeling of withdrawal) your body undergoes when switching from
burning glucose (sugar) as energy to burning fat instead. In fact, some
people say the keto flu symptoms can actually feel similar to
withdrawing from an addictive substance.

If you’ve recently switched to the keto diet and you’re feeling drowsy,
achy, nauseous, dizzy, and irritable, don’t worry. These symptoms are
your body’s natural reaction to removing carbs from your diet, and
while it may have you second guessing your keto diet decision, we
promise you these keto flu symptoms will pass. Stick with it, and soon
you’ll be reaping the energizing, fat-burning rewards that come with
ketosis.

 Symptoms:
 Sugar cravings
 Dizziness
 Brain fog
 Irritability
 Poor focus and concentration
 Stomach pains
 Nausea
 Cramping
 Confusion
 Muscle soreness
 Difficulty falling asleep

ALL THE BEST! HAPPY DIET TO YOU!

For any queries regarding your diet drop an email to:

ketofortheindianbodytype@gmail.com and our experts will be

happy to help you achieve your fitness goals.