Do Anmol Khazane

INDIAN
KETO DIET
L OOSE WIGHT BY EATING RIGHT FOOD

By
Soumya Ranjan

ketodietindia.com
@Copyright 2017 by Soumya Ranjan -
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TABLE OF CONTENTS
Table of Contents
Chapter 1. Introduction
Chapter 2. History and science behind keto diet
Chapter 3. Benefits of keto diet
Chapter 4. What to eat and what not
Chapter 5. Know your macros
Chapter 6. Keto diet supplements
Chapter 7. First week challenge of 3kg
Chapter 8. Indian non-veg recipes
Chapter 9. Indian veg recipes
Chapter 10. Indian beverages
Chapter 11. Desserts
Chapter 12. Salads
Chapter 13. Faq and resources
Acknowledgements
Disclaimer
Join the Keto community
CHAPTER 1. INTRODUCTION

Bandra, Mumbai, 7 pm Friday

Vishal has just come back from office. We were almost
ready to leave for the party. Shilpi was leaving Bombay
as she got promoted to our San Francisco office. Party
was planned at 8.30pm in colaba social and we have to
leave by 7.45 pm from here. We asked Vishal to get ready
fast as he went to his room. He nodded and we went to
Akash’s room to put some Acid rock to get on to the party
mode. Around 7.35 pm, I knocked Vishal’s room. It was
open! Searched for him but he was not in the house. “Oh
shit! Not again!” said Akash. I asked “what, where is
he?”. “Come with me”. He took me to the lift and we
pressed 39. It was the gym floor. As I followed Akash to
the gym, I saw Vishal sweating on the treadmill like hell.
“Sale tereko abhi karna he ye? (Dude, do you want to do
this now?)”. “Bas yaar 3 minute baki he (Dude, only 3
minutes left)” said Vishal. Later on the lift, Vishal
explained me the logic behind it. “Dude, tonight we will
be eating a lot of calories ya ! So its better to loose some
early on”. I did not know what to say but thought “leave
it, lets focus on the party”. “Ye iska hamesha se adat rahi
he, kisibhi party me jane se pehle adha ghanta treadmill
pe bhagna aur party me jake dabake pelna.” said Akash
(This is his usual thing, before going to any party. Run for
half an hour on the treadmill and eat till the neck)”.

Myth of Gym and weight loss
The summer of 2016 was an exciting time for me. I just
got a raise and was all set for a vacation in goa.

I packed my bags and left for goa with Jassi and Gaurav.
We had planned for a week long retreat after a long time.
We were in goa next morning and planned the first day to
spend at the Anjuna beach. While Jassi went out to buy
some beach wears for the banana ride, me and Gaurav
were lying on the chair.
“I then found myself saying the following to him: ‘For
me, it doesn’t even matter what I wear; I’m not going to
look good anyway.’
I think he agreed with me. I can’t remember but that’s not
the point. The words I just said were still hanging on the
air around me. Its like the same feeling when you said
something unwanted in a large group and everyone just
went silent and you just realized how bad it was for the
next 1 hour. I decided that I need to do something and
make it happen. I have done it with my career and there is
no reason why I can not do it with my health.
After almost 6 years of corporate life, I knew the one
thing that’s key for any achievement is to simply get
started with actionable plans. If I want to be a chief
technical officer from a software developer, I can not just
go with the flow.

Yet, here I was talking about my health and going with
the flow for years. Wishing for an outcome and waiting to
see if it would come. I was the limp; powerless ego I
detest in other people.
Once I decided that its time, I started looking for
actionable items. As obvious it sounds, first item on the
checklist was hitting the gym. If you are a working boy or
girl, just go around and ask anybody in your office about
weight loss advice, first thing (in most cases the only
thing) they will suggest is “join a gym”. The bigger the
gym, better the results. Okay, so finally I hit the gym in
March 2016. The instructor made a plan of 20 minutes on
treadmill, 20 minutes cycling and 20 minutes of other
cardio exercise. This was the plan for me to loss my
tummy fat. Not sure by how much but surely like Akshay
Kumar, if not like Ranbir Singh in Ram-leela. I was trying
hard all over March and April, but there was no visible
result. I even followed the diet by our instructor.
Till mid May, I was loosing hope on Gym gradually.
Then something dawn on me. I was thinking back on my
head, what’s the logic behind what I am doing at the gym.
Is there some data which can prove what I am doing, will
actually produce some visible result? What I found was
surprising for me, not the data but the fact that I did these
analysis 2 months after joining the gym.

Consider this. When you run on a treadmill for 20
minutes, note how many calories that it shows you burn.
For most people it will be around 230 calories (scientists
call it as kilocalorie [kcal]). If you only walk on treadmill,
then it will be around 100 (what most girls do!). 2 slice of
white bread and a cup of milk has 300 calories. 2 aloo
parathas has 324 calories. Don’t forget, you have rest of
the day to eat too! If you calculate how much calories you
take in a day or week or a month, you will be surprised
that only 1/10th of calories you actually burn in a gym.
BTW, your other friend who does not come to gym with
you but sits in front of the TV and watches that famous
daily soap for an hour, actually burns 100 calories just by
sitting on the sofa. This is called basal metabolic rate
(BMM) or in simple terms it’s the amount of energy we
spent in form of body heat. For most people its 100
calories per hour given off as heat (BTU).
F*cking hell, right? It’s enough to make anybody sad.
Confuse and angry? You should be.
So why is everybody rushing to the gym when they think
about weight loss. Because it’s a popular belief. This is
referred to a popular joke about a drunk man trying to
find his keys during a night on the town.
His friends find him on his hands and knees looking for
his keys under a streetlight, even though he knows he lost
them somewhere else. “Why are you looking for your
keys under the streetlight?” they ask. He responds
confidently, “Because there’s more light over here. I can
see better.”
Most people believe that if you eat calories then you have
to burn it. So your goal should be calories-in = calories-
out. Let me tell you one truth here. Actually calories-in is
not equal to calories-out. Why? Because both the calorie-
in and calorie-out processes are not the same.

Our body does two things. Store calories and spend
calories. To store calories, it uses bio chemical reactions
or simply called as bio chemical forces. To move the
calories out, body has to spend energy. This is normal
energy expenditure that our body does, even if you sit
around whole day watching TV. The normal energy
expenditure is equivalent to normal quality of life. So if
you spend more energy then you feel better. That’s why
when you drink coffee, you feel active and energetic.
Because the caffeine enhances the metabolism rate and
hence you spend more energy.
There are 3 things. One is calorie-In, next is Calorie
storage and last one is Calorie-Out. Among all the three,
calories storage, the bio chemical process is primary. The
efficiency of this bio chemical process depends on what
you eat. This is the process that determines obesity. If you
eat the right food with correct nutrition content, then this
process will be more efficient.
So the point is its all in our diet. Choosing a good diet is
the only way you can expect to loose a visible amount of
weight. This might be 10 kg minimum. What about
exercise, should you completely avoid it? The answer is
No. So why is exercise important? Here is why.
Because it improves skeletal muscle insulin
sensitivity. This brings your insulin level down and
its good for you.
Because it reduces stress and resultant cortisol
release. Exercise is the single thing that reduces
stress. When your stress reduces, your appetite
goes down. So exercise and obesity go hand in
hand.
Because it makes the bio chemical process run
faster. What if you burn the stuff off before it
converts to fat? So the fat does not precipitate and
cause all the problem.
So exercise is necessary. Do not believe on anybody who
advocates about a diet with no exercise. Any weight loss
program consists of 3 things.
1. Exercise
2. Diet
3. Drugs

It is possible to achieve 10 kg weight loss only by varying
the percentage contribution of these 3 things. So let’s
analyze how we should split the contribution.
100% exercise = easy to derail. Its impossible for us to
continue a very strict and hard exercise for a longer time.
That’s the fact.
100% Drugs = It can be achieved via drugs. But there are
side effects in long term. Unless you are Amir Khan of
Dangal and looking for significant weight loss in a 4-
month span of time, don’t do it.
100% diet = This is possible but again you have to follow
very strict diet and watch out for every calorie you take.
And I know its hard to do for a long time.

For me, I choose 80% diet and 20% exercise to start with
and gradually increase the exercise percentage. So now
that I had to follow a diet that works, I went on searching
for a diet that works.
GM diet, cabbage soup, orange juice diet, intermittent
fasting and I do not remember what all. I tried all of them.
Not that I did not loose weight on these. But the side
effects that came with it, made me skeptical about the
diet. I would loose 4 kilos this week and gain 6 kilos after
3 weeks. And the most irritating part was that I was not
able to concentrate on my work. Many a times I would
have severe headache and even few black outs. One thing
was clear. I can not continue all this. I was being
depressed and almost lost hope.

One day while browsing for some books on nutrition, I
saw this ad for something called Ketogenic diet. I googled
it and gradually started learning more about it. I joined a
few groups (mostly from the US) where they use to
discuss about keto. I came to know about some of the
amazing results people are getting on this diet. And these
are all 2 months, 4 months or 6 month results. Not like
those diets which I did before where all they claim is 7-
day miracle. I met a popular nutritionist in Bombay and
validated this low carb and high fat diet. Once the
nutritionist gave me a green flag, the next thing was to get
a meal plan which is easy to make and I can carry it to the
office.

When I started on Keto diet, I was literally clueless.
Avocado xyz oil? I never bought avocado in my life. Nor
I have ever made a tortillas XYZ. I am sure I can learn the
recipe from the internet and may do a decent preparation
in my kitchen. But is this something that I can manage to
cook while on a regular 9 to 6 job? Even if I manage to
cook these, can I live with these recipes in long term?
Hell no.

While I managed to find some desi recipes which are
Keto compliant on the internet, they are all broken. I
started gathering more information about Indian recipes
that people have tried themselves. I was getting connected
with more and more Indian women who were on keto diet
and helping each other find recipes that’s easy to cook in
an Indian kitchen. Not that I took all the recipes blindly
and started cooking. Rather I consulted with my
nutritionist in Bombay and evaluated each of their
nutrient content. That’s when I made my first week meal
plan and got started with this amazing diet.

I since been doing Keto diet. Its been 3 months and 10
days now. I was 94 when I started and now I am 71. Its
been an amazing journey. Not only there is a change in
my body weight, I have reduced fat from my face which I
never ever imagined in my wildest dream.

About this book
Let’s be clear. I am neither a doctor nor a PhD. I am a
software professional with analytical problem solving
ability. I did a courses on “Nutrition and Health” from
Wageningen university & research and read numerous
books, journals from world’s top researchers before
starting on Keto diet. Through this book I share you my
journey on Keto diet. Not only my journey but the
experience from other 21 people from different parts of
India, who I personally interviewed. I will explain you the
science behind Keto diet, thanks to my course and the
nutritionist. Most importantly I will share with you
weekly meal plans and over 100s of Pure Indian Veg and
Non-veg recipes which I have personally validated with
my nutritionist. These recipes are made in an Indian
kitchen. And all the recipes are mentioned with their
respective nutrition content. Also I will explain about the
supplements you need and answer some basic questions
that people have.

Dieting or eating correctly, is a process, a learning tool, to
go within. And when we see or experience that glimpse of
reality within ourselves, it will (has to) reflect in our
physical body.

Let’s get started!
CHAPTER 2. HISTORY AND SCIENCE
BEHIND KETO DIET

A ketogenic diet is well-known for being a low carb diet,
in which the body produces ketones in the liver to be used
as energy. It’s referred to by many different names – keto
diet, low carb diet, low carb high fat (LCHF), and so on.
Though some of these other “names” have different
standards, in this book we will refer this diet as “Keto
diet”.

All our food items consist of two types of nutrients.
Macro nutrient and micro nutrients. Carbohydrate,
Protein and Fat are called as macro nutrient because our
body needs them in large amount. Vitamins and minerals
are called as micro nutrient because our body needs them
in small amount. If our food has more carbohydrate as
compare to fat, then the metabolism system in our body
will use carbohydrate as the energy source. If we eat more
fat compare to carbohydrates, then our body will use fat
as the energy source.

In a normal diet, we eat something that’s high in
carbohydrate. This carbohydrate gets converted to glucose
and insulin in our body. Glucose is one of the easiest
molecule for our body to convert and use as energy.
Because we are eating more carbohydrates and hence the
dominant glucose content in our body, so it will be chosen
as the primary energy source over any other energy
source that is coming from fat or protein. And the fat
content will be stored in our body instead of being
burned.

But if we lower the intake of carbohydrate in our food and
increase the fat intake, then the metabolism system in our
body will learn to use fat as the energy source. When our
body starts to burn fat, it creates molecules named as
Ketones (acetoacetate). Fats normally take more time to
burn as compare to carbohydrates. That is the reason why
in keto diet you wont feel hungry for long time as
compare to a normal carb-based diet, where you feel
hungry within 2 hours of launch.

These ketones (acetoacetate) are created when the body
breaks down fat, creating fatty acids and burned off in the
liver in a process called betaoxidation. The end result of
this process is the creation of 2 other ketones (BHB and
acetone). Although glucose is the main source of fuel for
most people, these fatty acids (BHB and acetone) are
used by the brain cells when carbohydrate or food intake
is low. In simpler terms, since you have no more glucose
or glycogen, ketosis kicks in and your body will use your
stored/ consumed fat as energy.

When our body starts producing ketones, it undergoes a
process named as Ketosis. Ketosis is pretty amazing and
in fact, gets even better. Studies show that the body and
brain actually prefer using ketones, being able to run 70%
more efficiently than glucose. Plus, the results people
have been achieving on this diet have the world wanting
to know more! There is no magic pill, rather it is as
simple as developing an eating plan that gives your body
the nutrients it needs.
The Ketogenic diet was originally formulated in the
1920’s and 30’s as a way of treating epilepsy (A disorder
in which nerve cell activity in the brain is disturbed,
causing seizures. In India its called “Mirgi”). As long ago
as 400BC, ancient Greek medical practitioners were
aware of the success in treating epilepsy by altering their
patient’s diet. In particular, the process of fasting
appeared to have a positive impact on the frequency,
duration and severity of a patient’s seizures. We now
understand that the impact of fasting can induce the
process of ketosis in the body which, as a result, negates
the incidence of glucose being a primary source of fuel
for the brain. Naturally the body will continue to provide
energy but instead of using the sugar-rich source
produced by metabolizing carbohydrates it creates fatty
acids. Its these fatty acids which appear to have a positive
effect on epilepsy patients yet the science of why, remains
a mystery. The most common working theory is that
Ketones have neuro-protective properties.

Although popular in the 1920s and 30s, it was largely
abandoned in favor of new anticonvulsant drugs. Most
individuals with epilepsy can successfully control their
seizures with medication. However, 20–30% fail to
achieve such control despite trying a number of different
drugs. For this group, and for children in particular, the
diet has once again found a role in epilepsy management.

The Ketogenic Diet has been making recent headlines
since it came back to popularity as an effective way to
lose weight, improve overall health and have a positive
impact on a number of conditions such as epilepsy, heart
disease, and the management of cholesterol.

The diet has been around for almost a century and has a
number of big name proponents, including Cameron Diaz,
LeBron James, and Alec Baldwin. The plan is in the
headlines daily with reports of incredible weight loss,
miraculous cures and improbable claims abounding.

Unfortunately, modern society is selecting convenience
foods generally loaded with carbohydrates and refined
sugars. Today, eating is often done on the go.

Convenience is what sells and manufacturers satisfy
consumer’s demands. These convenience foods come
with preservatives, dyes, added refined sugar, salt and
processed grains. While it may be convenient to our
schedule, these foods are not convenient for our body to
process.

How does Keto diet work?

When fat is broken down by the liver, glycerol and fatty
acid molecules are released. The fatty acid is broken
down further, in a process called ketogenesis, and a
ketone body called acetoacetate is produced. Acetoacetate
is then converted into 2 other types of ketone bodies:

Beta-hydroxybutyrate (BHB) – After being keto-
adapted for a while, your muscles will convert the
acetoacetate into BHB as it’s preferred by the brain for
fuel.

Acetone – Can sometimes be metabolized into glucose,
but is mostly excreted as waste. This gives the distinct
smelly breath that most ketogenic dieters know.

Over time, your body will expel fewer ketone bodies, and
you may think that ketosis is slowing down. That’s not
the case, as your brain is burning the BHB as fuel, and
your body is trying to give your brain as much efficient
energy as possible.

If I have to simplify this whole thing into one sentence,
here it is.

The diet uses fat instead of glucose to make energy and
what you eat is a daily ratio of 4:1 by weight; the former
representing fat and the latter being a combination of
protein and carbohydrates.

At this point there are certain questions you may have. I
know, its regarding carbohydrates and you are thinking
why carbs are bad. Let me explain you this before moving
ahead.

Firstly, carbohydrates are not bad, they are just not the
healthiest way (for most people) to base the majority of
their nutritional intake upon. Carbs are an important part
of a daily diet and have a positive impact on the way our
body functions. Fiber, for instance, is a carbohydrate and
is essential to our digestive health. Carbs are important to
other body functions and can also help us feel fuller for
longer.

Carbohydrates are classified as simple and complex carbs.
Carbohydrates are also classified by their glycemic index
(GI) and glycemic load (GL). The glycemic index ranks
carbohydrates based on how quickly they lead to an
increase in blood sugar and insulin level. Most of the
processed food items and sugars are considered as fast
carbs. High GI or fast carbs lead to a quick rise in blood
glucose levels compared to low GI or slow carbs which
lead to steady rise in blood glucose level. Due to modern
diets and lifestyles, nearly everybody produces more
insulin in their pancreas than they should. This is a
problem because if blood insulin levels have been high
for years, the cells of your body start to ignore it. The
insulin becomes less and less effective at its important job
in your body (getting glucose inside your cells so you can
burn it for energy). It is a significant health problem
because it’s associated with an increased risk of obesity,
heart attacks, polycystic ovarian syndrome, cancer and
other serious conditions.

So you see, why fat is better than carbs. What we are
advocating is a diet that replaces carbs as the primary
source of fuel for our bodies.

In chapter-2 you will discover the benefits of Keto diet
other than weight loss. So you will understand why some
people adapt Keto as a life style and not just a weight loss
diet. In chapter-3, I will tell you the food items that you
should avoid and things that you should consider eating in
this diet. Chapter-4 will discuss about knowing your
macros and measuring what you eat. Chapter-5 will get
you started with the first week meal plan that is
customized to an Indian diet. This is designed to get you
started on keto diet as early as possible and validate the
result within a week. In the next two chapters I will share
with you more than 100s of Veg and Non-veg recipes that
are prepared in our Indian kitchen. In fact, there are so
many recipes for you to try that you wont have to search
the internet and spend hours on collecting recipes. Most
importantly all recipes are specified with their individual
carb content.
At the end I will discuss about some important
supplements to be considered in Keto diet and I will
answer some frequently asked questions. Awesome, lets
move on!
CHAPTER 3. BENEFITS OF KETO DIET

So by now we are clear that Ketogenic diet helps in
weight loss quite effectively. But this method of diet is
not limited to weight loss only. The diet itself is
beneficiary in many ways. Let me tell you 10 benefits of
Keto diet.

1. Encourages Weight Loss

As explained in the section above, when the body is
starved of carbs it begins to use the fat stores for energy.
This leads to faster weight loss. There is not only fat loss
but also water loss. Carbs hold water in the body, so when
they are eliminated the kidneys begin to excrete sodium
and water.

2. Increased Good Cholesterol

There is good and bad cholesterol. HDL (good) is
increased when we eat good fats. This builds up and
protects our arteries from blocking.

3. Disease Prevention

The Keto diet reduced blood pressure and bad cholesterol
which significantly reduced the risk of developing future
diseases.

4. Increased Energy Levels

Energy from fat lasts longer than energy from glucose.
People have found that their performance is enhanced
when on a Keto diet.

5. Reduced Hunger

Hunger really is the worst aspect of dieting. It is the main
reason why so many people fail on their weight loss
journeys. So one of the great benefits of eating low carb is
that is actually reduces appetite. This does not happen
straight away but after around 2 weeks more people say
they have to force themselves to eat. A high fat and
protein diet causes people to stay fuller for longer and
feelings of hunger is reduced.

6. Can Help Manage Current Illnesses

These days’ people have been turning to natural remedies
to cure their illnesses. Many cancer patients or those with
diabetes use the Keto diet to fight their sickness.

7. Reduces Bloating

Carbs are heavy on the digestive system, which leads to
bloating. So when carbs are replaced with fats and
proteins, the digestive system begins to repair itself
leading to a flat and healthy stomach.

8. Reduced Blood Sugar and Insulin Levels

Carbs are always broken down into glucose, which is just
sugar. Many people these days have problems with
insulin resistance, which leads to different types of
diabetes. So by lowering our carb intake diabetes can be
prevented or managed.

9. Reduced Blood Pressure

High blood pressure can lead to many diseases. Studies
show that a low carb diet that is high in protein reduces
blood pressure.

10. Therapeutic for Several Brain Disorders

The Keto diet first started as a treatment for epilepsy
patients. Now it is used as a method for treating a number
if brain disorders. It can help with Epilepsy, Alzheimer’s
and Parkinson’s.
CHAPTER 4. WHAT TO EAT AND WHAT
NOT

As you are about to get started on this amazing journey of
eating healthy food, let me put a line between things that
you should completely avoid and things that you should
start eating.

Before we dive into the food list, lets be clear about one
particular thing, that’s called Sugar. You should not take
sugar of any kind at all in this diet. Be it in the form of
soft drinks, desserts or even a simple fruit like apple.

With the Ketogenic diet, there are few foods that you
cannot eat, but the ratio of what you eat is crucial. A
typical daily intake should include approximately 60-80%
from fat sources, 10-30% from protein and under 10%
from complex carbohydrates such as nuts and vegetables.
You should be avoiding refined carbs like bread, pasta,
and cereals as well as starchy foods like beans and
potatoes. You should completely avoid having rice or any
rice related food items. Choose what fruit you eat as most
fruits have natural sugar in them. For example, 100 gram
of Apple contains 10 gram of sugar. So one or two apple
will kick you out of keto diet. Avoid having banana,
orange and any other fruit that is not listed as acceptable
in keto diet.

Foods to avoid completely include:

All grains. This includes wheat, rye, oats, corn, barley,
millet, bulgur, sorghum, rice, amaranth, buckwheat,
sprouted grains, quinoa.
Processed foods containing sulphites, MSG, gluten
and carrageenan (almond milk).
Milk.
Factory farmed fish.
Fats and oils that have been refined such as margarine,
oils from vegetables, sunflowers, seeds and soybean.
Artificial sweeteners. The addition of these to your
diet can play havoc with cravings as you wean your
body off sugar for its primary energy source, so it is
recommended to avoid them altogether.
Fruit juices, dried fruit and all tropical fruit.
White potatoes.
All products made from grains which include pasta,
bread, pizza, cookies, crackers, etc.
Sweets and sugar. These include HFCS, agave syrup,
ice creams, cakes, sweet puddings and sugary soft
drinks as well as ordinary table sugar.

So what food should you be eating?

Well, principally the recommended food on the Ketogenic
Diet are real, whole foods that have not been processed,
refined or added to. They should be foods that are as close
to their natural state as possible. Foods that are low on the
glycemic index

Fats

When we talk about fat, we are focusing on healthy fats
like avocados, olive oil, coconut products (butter, flakes,
oil etc.). Grass-fed butter, raw cheese from grass-fed
cows. Fish oil, hemp oil, flaxseed oil, sprouted chia seeds,
hemp seeds, egg yolks and omega 3s. You can include
fats from animals such as lard, duck fat, goose fat and
clarified butter like ghee.

Protein

Natural sources of protein from organic poultry, beef and
lamb and egg whites. This doesn’t include sausages, meat
covered with breadcrumbs or processed meats like hot
dogs or that comes in its own sauces. You can also
include offal like kidneys, liver, and heart.

Carbohydrates

Fiber is an indigestible carbohydrate and should not be
included within the total daily weight count so you will
have read already about net carbs. However, fiber is an
important part of the Ketogenic Diet and should form a
part of your daily meal plan. Not only will fiber assist
with regular digestive function but is also an important
way to regulate cholesterol.

Choose vegetables that are non-starchy like leafy greens
(spinach, chard, endives, lettuce etc.), asparagus,
cucumber, summer squash and celery stalks. You can also
include some cruciferous veg like kale, radishes and
kohlrabi.

Drinks

You can, and should, drink as much water as you can, but
it should be normal water—like tap water or spring water
—and not sparkling water. Drinking tea and coffee is fine,
but use cream or coconut milk instead of other forms of
milk as lactose is another form of sugar and milk is high
in carbs. Herbal tea is also fine.

Extras

Use as many herbs and spice as you like to pep up your
food as well as lemon/lime juice.

If you are struggling with hunger, then you can use whey
powder, egg white protein and gelatin (as long as they are
additive, hormone and sweetener free) to supplement your
diet.

You can use pickles, mayonnaise, mustard and pesto as
much as you like but be sure to check that these are sugar-
free – better still…why not make your own?

Here is a list of things that you can eat and consider
shopping.

Dairy Products

Paneer
Heavy cream
Sour cream
Cream cheese
Butter
Cheese: hard cheeses such as cheddar and parmesan
Cheese: soft cheeses such a muenster and farmer
Greek yogurt, plain, full fat. Carb count should be less
than 7 per serving.

Low carb vegetables

Bell peppers
Broccoli
Cucumbers
Cabbage
Cauliflower
Lettuce: large leaves to act as the "bread" for sandwiches
Leafy green vegetables such as spinach and kale
Onions and garlic: for flavorful cooking
Sprouts for salads
Summer squash such as zucchini

Nuts & Seeds

Almonds
Hazelnuts
Pecans
Walnuts
Macadamias
Sunflower
Pumpkin
Sesame seeds
Avocados
100% peanut butter
100% almond butter

Low Carb Fruits

Raspberry
Blueberries
Blackberries
Strawberries

Cooking or Baking Ingredients

Psyllium husk
Whey protein powder
Splenda or other artificial sweeteners or
Erythritol, xylitol and other sugar alcohol sweeteners
Herbs and spices
Extracts (vanilla, lemon, almond, etc.) – avoid the ones
with sugar.
Broth or bouillon
Cocoa powder which is unsweetened
Gelatin (plain)
Xanthan gum for thickening and binding
Extra-virgin olive oil
Peanut oil and coconut oil for cooking
Sesame oil for salad dressings
Almond flour or other nut flours: flour substitute; keep
these in freezer

Pantry

Canned tuna, salmon, crab, shrimp, sardines, anchovies
Vienna sausages, canned luncheon meat
Tomato products
Sauces: Pasta sauce, pizza sauce and alfredo sauce with
no added sugar or thickeners
Canned vegetables: green chilies, roasted red peppers,
chipotle peppers, mushrooms, artichoke hearts, sun-dried
tomatoes in oil
Chicken and/or vegetable stock
Almond milk
Sugar-free dill pickles or relish: use for tuna or egg salad
Mustard
Cider and wine vinegars
Most bottled hot sauces
Most salsas
Tamari soy sauce
Mayonnaise – look for the brands with the lowest carbs
Sugar-free salad dressings
Capers
Horseradish
Olives
Lemon or lime juice

Meats, Poultry & Seafood:

Eggs
Chicken - whole or parts
Beef steaks and tips
Bacon, ham and sausage
Pork loin, chops or steaks
Pork or beef ribs
Beef or pork roasts
Ground beef
Ground turkey
Cold cuts such as turkey breast and pastrami (check for
added sugars)
Pepperoni sticks or slices
Salami and bologna
Prosciutto
Fresh or frozen, easy-to-peel shrimp
Fresh or frozen fish
Tuna in oil or water
Fresh or canned salmon
Fresh or frozen scallops
Crab

So these are the list of foods that you should include in
your diet. While the list is big and overwhelming but
when we will visit the recipe section, it will be more
simple and streamlined.

The important thing to take care in Keto diet is the net
carb intake on a daily basis. So what is this net carb?

Net carb = Carb – Fiber

Example: - A small bowl of broccoli contains 6g of
carbohydrates. But broccoli being a natural vegetable has
2g of fiber in it. So the net carb of one small bowl of
broccoli will be 6g – 4g = 2g.

Before you jump into carb cutting and eating more fat and
protein in your regular diet, its important to know how
much calorie your body needs. This calorie requirement is
different for each individual. In short its called knowing
your macros. In the next chapter you will learn about your
macros which will prepare you for this diet.
CHAPTER 5. KNOW YOUR MACROS

Macro counting is the same as calorie counting except
that you know from which nutrients your food is coming
from. For example, in 100g of chicken breast there is 21g
of protein and 172 calories in total.

Why macro counting is essential?

Its advised to calculate your macros to understand the
actual calorie requirement of your body and to keep track
of your daily calorie intake. While you can skip it if you
are strictly focusing on a certain meal plan, but if you are
trying variations in your food over the weeks and months
that you are in this diet, then you should calculate your
macros to be on the right track.

How to calculate macros?

Go to this website and here you can find a calculator
which will help you find your macros.

http://keto-calculator.ankerl.com/

First you need to choose your gender. Remember, for
male and female the diet works slightly different. Next
you have to enter your current weight and height. Also
your date of birth.

Next step is to determine your energy expenditure on a
daily basis. If you are already counting your daily calorie
burning, then you should choose the custom value. Or
else choose from the 4 other options out there. Once you
have selected one, the calculator will show you the
approximate body fat percentage. While this value is an
approximate but works fine for this calculation. If you
want to get the exact body fat percentage then please
consult a doctor and do a normal test. When you have
decided the body fat percentage, just enter the value in the
box and it will show you how much is your body fat in
kgs. Ideally you should aim to reduce this extra kilograms
of fat.

Next, lets see how much carbohydrates, protein and fat
you should eat. The carb value is auto populated based on
your previous data. This value is generally the amount
that you should not exceed. But actually speaking from
many of the study cases, if you want to loose weight fast,
your carb intake should be as much low as possible. If
you can cut the carb content to just 5 grams per day, the
result you will achieve will be amazingly fast.

Next is the protein intake. Protein is necessary for our
body to maintain the muscles. But remember to not have
excess protein, or else it will kick you out of ketosis. The
calculator here would have already suggested you the the
middle ground, if you are in doubt. Just enter that value
into the box provided below.

The last one is to choose how much fat to eat. For this just
enter the deficit value in the % deficit box provided. The
deficit percentage basically means the difference between
how much calorie needed for your body minus the actual
amount of calorie that you are willing to take. You can
enter this value in the range of 0-99. So if you put a
higher deficit percentage value in the box like more than
45, then you have to eat less fat. This can be harmful as
you might loose muscle. The calculator suggests that you
should start with a low deficit and gradually go for a mid
to high deficit. For now, just enter 24 and check if the
message says that its in moderate deficit range.

Great, by now the calculator would have prepared your
macros. It will show your daily calorie intake based on
the carb, protein and fat values you entered. Check to
confirm that your daily carb intake is less than 10%. If its
not, then you should change the carb intake value. The
ideal distribution of carb, protein and fat should be in the
range of <10% carbs, 20-30% protein and >60% of fat.

Finally, the tool will tell you, how many kgs you will
loose in the first month. For most people it will say
somewhere between 1.4 – 2 kg. This number might look
small to you. Do not worry, let me explain.

An estimated 50 to 60 percent of our total body weight is
water, and how much we retain fluctuates in response to
our eating habits. For example, indulging in salty foods
can trigger your cells to sop up water like a sponge, says
Rebecca Lewis, R.D. for HelloFresh. Similarly, a diet
high in sugar can lead to higher-than-normal insulin levels
in your blood, which can make your body retain sodium
(translation: more Spongebob action). And when
you carb it up (because pasta is delicious), for every gram
of carbohydrate that your body stores to use for energy
later (known as glycogen), it also stores three grams of
water—which explains why you sometimes feel like the
Michelin man post-pizza, she says.

When you start keto diet, in the first week you will loose
the water weight. This might be even earlier like in the
first 3 days itself. Normally the water weight is found to
be somewhere between 2-5 kgs. On an average, people
loose 3 kgs in the first week itself.

Actual weight loss = weight loss predicated by
calculator + water weight loss

When you calculate the actual weight loss, its quite
significant weight loss. And this is just by eating the right
food and not even going to gym and doing some crazy
workouts.

Pro tip: - Actually the weight loss predicated by
calculator is less. If you follow the recipes and meal plan
of this book, you can expect to loos 7-10 kg in the first
month itself without workout. And if you are into workout
and cardio, then you should expect to loose little more.
Although I would not suggest for a high intensity interval
training (HIIT), but I have seen people loose weight very
fast in this way. One of my colleague lost 11 kg in the
first 10 days using this method along with keto diet. But I
would suggest you to consider it carefully. Apart from
HIIT, I suggest you to do a normal exercise of 30 minutes
for 3 days a week at least. While many Keto dieters
suggests that there is no need of exercise, but for people
who do exercise along with the diet, the results are pretty
amazing and in fact more weight loss and they feel more
active during the day.

So this was all about macros. Once you know your
macros, then how do you keep track of your daily calorie
intake? There is a tool available on the internet called My
fitness pal (www.myfitnesspal.com) which will help you
keep track of your daily calorie intakes. It also has some
very smart features like preparing your meal plan,
showing the net carb of various food items and reminders
to keep you on the track.

Okay, so now you have the macros on hand and you have
a tool to keep track of your calorie intakes. Let’s see what
are the other things that might come handy. There is
something called ketostix which you can purchase from
local medicine store or buy online. This is a piece of
paper thats used to measure if you are in ketosis or not.
Simple pass your urine on this paper and if this paper
turns pink or purple then you are sure that your body has
started into the ketosis process. The other way to check is
to do a simple blood test and ask for ketosis check.
Okay, now we are all set with all the information, lets get
started in action.
CHAPTER 6. KETO DIET SUPPLEMENTS

Despite our access to abundant contemporary food we’re
still missing some key ingredients - the micronutrients. To
overcome this flaw there are some supplements we should
be taking.
Health is not something to be taken for granted and being
superhuman requires doing what’s necessary for
achieving that status. What matters more about any type
of food is not its caloric proportions but the minerals,
enzymes, vitamins etc. and what hormonal effect it has on
the organism.

A word of caution. There are a lot of supplements we
could be taking. However, that doesn’t mean we should
start gorging on piles of tablets and numerous pills. It’s
not about becoming a substance junkie, but a self-
empowered being who simply covers all of the necessary
micronutrients through the usage of natural yet still
manufactured additives.
We don’t need to take a whole lot, simply some which
everyone needs and especially those that we’re
individually most deficient of. That’s something we have
to find out ourselves.

We don’t need to fear these pharmaceuticals just because
their artificial form. They are just natural ingredients that
have been processed and put into a bottle or a powder.
All of the supplements that I have listed here are least
processed and free from any additional garbage, such as
preservatives, GMO, gluten, starch, sugar etc. They’re
keto-proof and vegan friendly.

In this list are all of the supplements I am personally
taking because of their importance, as well as the
additional benefits we get. However, I do not advise
anyone to take any of them unless they are aware of their
medical condition and don’t know about the possible side
effects or issues that may or may not follow.
Before taking anything we ought to educate ourselves
about the topic and consult a professional physician. The
responsibility is solely on the individual and I will take
none.

Natural Seasoning

To start off I’m going to list the supplements we should
be taking, each and every one of us. I already discussed
the importance of using turmeric, ginger and cinnamon
every day. In case you forgot, here they are again.

Turmeric. One of the best spices we can use is curcumin
or turmeric. It has a lot of medicinal properties, such as
anti-inflammatory compounds, increase of antioxidants
and brain health. Also, it fights and prevents many
diseases, such as Arthritis, Alzheimer’s and even cancer.
In addition to that, it tastes amazing and can be added to
everything. I sprinkle it on all foods and run out quite
quickly which is why I also buy it in bulk so that it’s
cheaper. You can also take a capsule.

Ginger. Continuing on with turmeric’s brother. It has
almost as much health benefits. In addition to that, it
lowers blood sugar levels, fights heart disease, treats
chronic indigestion, may reduce menstrual pain for
women, lowers cholesterol and heals muscle pain. Once
again, bulk or capsule.

Cinnamon. These three create the most important natural
spices we should be eating on a daily basis. They’re
incredibly cheap and easy to come by yet have amazing
health as well as performance enhancing benefits.
Moreover, they all make food taste amazing. Cinnamon
falls into the same category as ginger and turmeric -
superfoods, because it truly empowers us. In addition to
the same medicinal properties it also increases insulin
sensitivity, fights neurodegenerative disease and bacterial
infections. What’s best about it is that it can be added to
not only salty foods but on desserts as well. I even add it
to my coffee. The best to use is Ceylon or “true”
cinnamon.

Green tea. It isn’t an actual supplement but is still
extremely empowering. In fact, it can be considered to be
the healthiest beverage of the world after water. It
improves health, brain function, fat oxidation and
detoxifies the system. Additionally, lowers blood pressure
and prevents all types of disease, including Alzheimer’s
and cancer. We don’t need to take pills with extracts but
can get all of the benefits by simply drinking a cup a day.
However, to get all of the benefits we need to be
consuming about 15-30 cups. Using a capsule would be
very efficient.

Garlic. It has a strong taste and smell but is incredibly
healthy nonetheless. Chopping garlic cloves forms a
compound called allicin, which, once digested, travels all
over the body and exerts its potent biological effects. It
fights all illness, especially the cold, reduces blood
pressure, improves cholesterol levels, contains
antioxidants, increases longevity, detoxifies the body
from metals, promotes bone health and is delicious.
Because of its flavor it makes a great addition to meals. It
also comes in capsuled form.

Supplements you HAVE to Take

Moving on with actual supplements. These things we’re
all deficient of and they also take our performance to the
next level, they empower us.

Omega-3s are great for the brain and heart. The
counterpart to that is omega-6, which are pro-
inflammatory and bad for us. Omega-6 can be found in a
lot of processed foods and vegetable oils, which we would
want to avoid anyway. For our body to be healthy the
omega-3’s need to be in balance with the omega-6’s.
Unfortunately, that balance can be easily tipped off as
every amount of omega-6 requires triple the amount of
omega-3 to reduce the negative effects. Additionally,
DHA and EPA, promote brain functioning, fight
inflammation, support bone health, increase physical
performance etc. Naturally, they can be found in fatty fish
such as salmon, herring, mackerel and sardines. Chia
seeds have some as well, but as a vegan you HAVE to
supplement this. There are some softgels you can easily
take.

Vitamin D-3. This is the sunshine vitamin and is one of
the most important nutrients. Life exists on Earth because
of the Sun. D-3 governs almost every function within us
starting from DNA repair and metabolic processes
making it a foundation to everything that goes on. It’s
embedded in nutritious food, given it has received enough
exposure to solar light. Vitamin D-3 fights cardiovascular,
autoimmune and infective diseases. Of course, the best
source would be to get it from the Sun but that is not
always possible because of seasonality and location. It
can be consumed as oil or a capsule.

Magnesium. Another foundational mineral. It comprises
99% of the body’s mineral content and governs almost all
of the processes. Magnesium helps to build bones, enables
nerves to function and is essential for the production of
energy from food. This is especially beneficial for the
physically active. Some people who are depressed get
headaches because of this deficiency. Because our soils
are quite depleted magnesium needs to be supplemented.
It can also be used as an oil on your skin for greater
absorption in specific areas.

Vitamin B-12. It’s a water soluble vitamin with key
properties for normal brain and nervous system
functioning. You need it for the formulation of red blood
cells as well. Starting with DNA synthesis and ending
with amino acid metabolism, it’s involved with every cell
in the body. We aren’t capable of producing it and
therefore need to derive it from diet. The best sources of
B-12 are animal products and that’s why vegans tend to
suffer a deficiency from this vital vitamin. Eating
unwashed organic vegetables is a popular way to
circumvent that, but it’s not enough. You also have to
supplement it.

CHAPTER 7. FIRST WEEK CHALLENGE
OF 3KG

The first week into Keto diet is a real challenge. Because
you are changing your diet habits for the first time from
the usual habit of Roti and Rice. I have organized your
first week meal plan in a way to get you into ketosis
process as fast as possible. Also you should be able to see
the weight loss result quickly before the end of the first
week. Because result is what makes us motivated.

Please do not cheat yourself with the meal plan. The meal
plan is perfectly designed for you to get started in this
diet. Once you have followed with the first week diet, the
next week onwards you can either choose to follow the
same for few more weeks or alter the combinations of
individual meals to make a variation to your taste.

However, this is not the end of the world. There are many
more exciting recipes. I have personally cooked all of
these meals and measured the macros with help of a
nutritionist. And of course keeping them all low carb and
tastier.

Important things to take care: - DO NOT SKIP

Please note that any food you are about to take, you
should always keep in mind its macros. The most
important thing in Keto diet is to measure grams of carb
intake in a day. The standard Keto diet suggests that your
daily carb intake should be less than 50 grams. But 50
grams is still high and it will take longer for you to loose
weight. So the ideal carb intake per day is 20 grams.

In the first week itself, try to have less than 10 grams of
carb intake per day. This will help you get into ketosis
much faster. I personally went through less than 5 grams
per day and got into ketosis in 48 hours straight.

Measurement is the key in Keto diet. So measure always
before you eat. If you do not know the net carb content of
any vegetable, fruits, meat or any other food item, then
google it. Open google.com and type like this. “apple carb
content”. Google will show you the carb content in the
first result itself. If you still not able to find it, then go to
myfitnesspal.com and search for it. If you are still in
doubt, then avoid that food. Because you can always eat
those foods someday later, but not today. Because today
we are in keto and on a mission to loose weight.

Non-veg diet: -

Here is the first week meal plan.

Shopping list: - Lettuce, broccoli, mayonnaise (less carb),
salad dressing (less carb), ghee, mutton seek kabab,
chicken kabab, eggs, cauliflower, cabbage,
brinjals, mushrooms, butter (no carbs), cucumber,
capsicum (green + red), paneer, almonds, peanuts, Amul
dahi (no carb), rohu/katla fish, chicken, soya sauce (less
carb)

Day – 1

Breakfast

Egg omelette 2 numbers (fried in butter) + Coffee (no
milk and no sugar)

Notes: - Make the egg omelets as usual you do. Make
sure no onions, tomatoes and any other vegetables
added. Tomato and onions are carb heavy vegetables.

Launch

Mutton seek kabab (2-3) fried in Ghee + broccoli boiled
with salt and salad sauce

Note: - Mutton seek kabab you can find in a super
market like Hypercity, Reliance fresh or any other
nearby. These comes in a packet of 5 to 6. You can store
it in deep freezer. This is one of the easy and quick food
that you can make, when you are in a hurry. Just fry it
on a pan for 4-8 minutes and serve yourself or pack it
for launch. For broccoli, just boil it and spray some salt
over it. You can also add some salad sauce if you like.
Remember to buy salad sauce with carb content as low
as possible. There is one from American garden brand
which I use and it has 2 grass net carb per 30 ml. So
normally I use a small tablespoon which is around 15
ml.

Dinner
Capsicum and Cottage Cheese made in Ghee

Note: - The recipe is already given in the Veg section.

Day - 2

Breakfast

Egg salad and Coffee

Note: - For the egg salad, use lettuce, small cucumber,
mayonnaise, salad sauce and 2 boiled egg. Just put all of
these into a bowl and mix lightly. I use American
Garden brand mayonnaise which has 0 carb content. I
highly recommend it.

Launch

Chicken kabab + one egg omelette + broccoli and
capsicum fry

Note: - You can find chicken kababs in a supermarket.
Check the carb content if it’s a packed one. Otherwise,
most chicken kababs are low carb only. Make egg
omelets as normal you make them. For the broccoli and
capsicum fry, just toss them in a pan with either olive oil
or ghee.

Dinner

Chicken (1/2 kg) made in butter

Note: - ½ kg is for 2 meals. You can either make
chicken fry or gravy. If you prefer gravy, then pick any
of the Non-veg chicken recipes given in the Non-veg
section. If you want to fry the chicken, then marinate the
chicken with little curd, turmeric powder, chili powder,
garam masala and salt. Keep it for 30 minutes. Then fry
in butter on a slow flame for 20-30 minutes.

Day - 3

Breakfast

Boiled egg (1-2) and mutton seek kabab in ghee (1)

Note: - Hard boil 2 eggs. Fry 1 or 2 mutton seek kabab
in ghee for 5-10 minutes.

Launch

Left over butter chicken from previous night

Dinner

Cauliflower fry in ghee

Note: - Cut the cauliflower into small pieces. Hit the pan
and add some ghee. You can add 1/4th of a medium size
onion. Cut it into small pieces and add on the pan. Then
put the cauliflower onto the pan once onions turn grey
color. Add salt, turmeric powder and little garam
masala. Fry it for 10-15 minutes till cauliflower
becomes soft.

Day - 4

Breakfast

egg omelette and Coffee (no milk and no sugar)

Launch

Paneer gravy

Note: - Choose any paneer recipe from the Veg section.

Dinner

Fried fish (2-4 pieces)

Note: - You can use Rohu, Katla, Basha or any other
fish you like. Marinate the fish in salt, turmeric powder
and chili powder. Fry 2-4 pieces of fish in coconut oil or
olive oil for 4-5 minutes. Fry more pieces if you want to
eat it next day or store it for some other day.

Day - 5

Breakfast

Scrambled eggs with 2 Chicken Sausages

Note: - Make scrambled egg as you normally make. Use
butter always or you can use olive oil. Chicken sausages
can be found in the super markets. Just fry 2 pieces of
chicken sausage in ghee.

Launch

Left over fried fish, fry with capsicum, 1/4 onion and little
soya sauce

Note: - take 2-4 pieces of fried fish from yesterday. Hit a
pan and add coconut oil or olive oil. Then add some
capsicum, 1/4th of onion and fry it for 1-2 minutes.
Then add the fish and put little black soya sauce. Fry it
for another 2-4 minutes.

Dinner

Paneer gravy or chilli

Note: - Choose any paneer gravy from the Veg recipe
section with carb content less than 5 grams.

Day - 6

Breakfast

Masala omelette with coffee

Note: - For masala omelets, you can use mushrooms and
capsicums.

Launch

Mutton seek kabab (2-3) fried in Ghee + broccoli boiled
with salt and salad sauce

Note: - same as day 1

Dinner

butter chicken curry

Note: - same as day 2 dinner. But instead of fry, it can
be a gravy. Just add little more curd to get the thick
gravy.

Day - 7

Breakfast

Egg salad and Coffee

Note: - Same salad as day 2.

Launch

Butter chicken curry left over from previous night

Dinner

some vegetable fried or gravy (mushroom / cauliflower /
cabbage)

Same as day 3 dinner. You can either stick to
cauliflower or you can replace it with mushrooms or
cabbage.

Pure Indian veg diet: -

Here is the vegetarian meal plan for the first week. The
recipe for each of the meal is given in the Veg recipe
section. If you eat eggs, then add some egg recipes from
the above Non-veg first week meal plan. You can also
check non-veg recipe section for some egg based recipes.

Day - 1

Breakfast
Keto broccoli with cheese sauce + Coffee (no milk and
no sugar)
Launch
Palak paneer / Spinach gravy with cubes of tofu or cottage
cheese
Dinner
Capsicum and Cottage cheese made in Ghee

Day – 2

Breakfast
Keto bean sprout fresh Indian salad and coffee
Launch
Crispy and Creamy paneer kabab
Dinner
Tandoori Gobi

Day - 3

Breakfast
Keto spinach salad and coffee
Launch
Tandoori tofu
Dinner
Cauliflower fry in ghee

Day - 4

Breakfast
Veg Caesar salad + Coffee (no milk and no sugar)

Launch
Kadhai paneer

Dinner
Schezwan fried cauliflower rice

Day - 5

Breakfast
Vegetarian omelette/chilla

Launch
Paneer koftas

Dinner
Lauki ka paratha

Day - 6

Breakfast
No potato salad with coffee

Launch
Dahi paneer gravy

Dinner
Stuffed paneer kulcha

Day - 7

Breakfast
Cheese masala dosa and coconut chutney and coffee

Launch
Gobi paneer paratha and any left over veg gravy from
previous day
Dinner
Bell peppery paneer

End of first week vegetarian meal plan.
The first week meal plan was kept quite simple while
ensuring the low carb content. If you feel to eat more,
then you can always make some add-ons to your meals.
Some of the optional add-ons are Brinjal fried in ghee,
Mushrooms fried in ghee, gobi bhajji, veg/omelet chilla.
If you feel like eating some snacks then you can choose
almonds, peanuts or curd.

After the first week is done, you can now continue the
same meal plan over the next weeks with replacements
from the Veg and Non Veg recipe section. There are over
100 recipes mentioned. So you can try different recipes as
you like. For variations in the breakfast, you can also try
different salads from the salad recipe sections. Also make
sure to try the desserts and beverages as mentioned in this
book.
In the next four chapters, you will explore some of the
mouth watering veg, non-veg food items that are very
easy to prepare. Also I have included some drinks, snacks
and desserts for you, so that you will never go out in
hunger or even if you are just trying for a different taste
for your mouth. All these are pure Indian way of cooking.
At the end I have also put some of the popular low carb
foods from around the world. Though these global food
items are little difficult to cook in an Indian kitchen, but
you will learn along the way once you are in the habit of
this amazing Ketogenic diet.
CHAPTER 8. INDIAN NON-VEG
RECIPES

Shredded chicken in herbs and cheese

Ingredients:

Chicken breast: 200 gram
Salt to taste
Black pepper to taste
Cheese spread: 1 tsp.
Melted butter: 10 gram
Stevia: 1 sachet
Oregano and Chili flakes to taste
Tomato ketchup (optional): 1 tsp. (Avoid if you are in
initial stage of Keto)
Juice of 1⁄2 Lime/Lemon
Parsley to garnish

Method:

Rub salt, black pepper and lime/lemon juice on the
chicken, and grill it for 18-20 minutes.
Shred the cooked chicken using a fork.
Add all the other ingredients to the shredded chicken
and mix it all well.
Bake the mixture for 5 minutes, and garnish it with
parsley.
It’s ready to be served.

Macros:

Protein: 50 g
Fat: 15g
Carbs: 5g

Recipe picture
http://ketodietindia.com/106

Kadhai chicken

Ingredients:

Chicken: 100 grams, cut into bite sized pieces.
Onion: 1⁄2
Homemade Tomato Puree: 2 tbsp. (avoid during initial
weeks of keto)
Ginger garlic paste: 1 tsp.
Bell peppers: 30 grams
Salt to taste
Garam masala: 1 tsp.
Coriander and cumin powder: 1/2 tsp. each
Kashmiri laal mirch: 1 tsp.
Chicken masala: 1 tsp.
Yogurt: 2 tbsp.
Water as needed
Butter: 10 grams
Cumin seeds: 1 tsp.

Method:

Take 1/4 of the onion and separate the layers. Cut the
bell peppers into small chunks.
In a bowl, add the chicken, bell peppers, and onions.
Add yogurt and all the dry masalas except salt. Keep it
in the fridge, covered, for 2-3 hours.
When ready to cook, take the marinated chicken out
and let it come to room temperature. In a pan, heat
butter. Add the cumin seeds and let them crackle.
Now chop the other 1/4 onion finely. Add the chopped
onions and sauté until slightly browned. Add the
ginger garlic paste and tomato puree. Mix and cook
until the oil releases.
Add the marinated chicken. Add all the extra
marinade. Mix well and cook for about 5 minutes on
medium heat.
Add about 1/4 cup of water and salt to taste, and mix
well.
Cover a lid and cook for 10-12 minutes. Then remove
the lid and cook until the gravy reaches a thick
consistency.
Serve hot.

Macros:
Fat: 10.3 g
Protein: 24.7 g
Carbs: 5.3 g
Recipe picture

Chicken shawarma

Ingredients:

Marinade for chicken:
Chicken breast pieces 150 gram
Curd/Yogurt- 50gms
Chili powder 1 and a 1/2 tsp.
Cumin powder: 1/2 tsp.
Cinnamon powder: 1/4 tsp.
Cardamom powder: 1/4 tsp.
Zatar (Middle Eastern spice: will be available in Nature's
Basket): 1 tsp.
A pinch of nutmeg
Crushed ginger and one pod of garlic.

Marinating is the key. Mix all of this in the chicken and
coat it well and let it sit for 2-3 hours.

Method:

Either grill it if you have that option or cook in a pan
with some ghee/ coconut oil.
Don't over cook it. The piece will still be succulent if
tossed properly.

Sauce:

80 ml fresh cream mixed with a dash of olive oil and
chopped fennel leaves. Add salt to taste, mix well.
Refrigerate the same.

Note: Cheese spread can also be used instead of cream.

Assembling:
Thinly slice some cabbage and lettuce and shred the
chicken.
Add the sauce and give it all a good mix.
Now take a lettuce leaf, place it all on the leaf and
enjoy your meal.

Macros: (excluding the sauce)

Protein: 36.3 g
Fats: 3.5 g
Carbs: 2.3 g

Recipe picture
Chicken laal mirch

Ingredients:

Boneless chicken: 200 gm.
Red chili, Ginger, garlic and jeera paste: 2 tsp
Salt to taste
Dash of lime/lemon juice
Curd/Yogurt: 1 tsp.
Melted butter: 1 tsp.

Method:

Marinate the chicken with all the ingredients and keep
for 4-5 hours in fridge or less.
Grill for 20 minutes.
You can marinade and grill directly also, but the
longer you keep the chicken marinated, the more
flavorful it will be.

Macros:

Fat: 10 g
Protein: 50 g
Carbs: 5 g
Recipe picture

Ghee roasted chicken

Ingredients:

For Chili paste:

4-5 dry green chilies
1tbsp. coriander seeds
2 tbsp. cumin seeds
1 tbsp. fennel seeds
1 tbsp. peppercorn
Dry roast these ingredients, and then transfer to a blender.
Add 1 inch ginger, 2-3 cloves of garlic, 1tsp. lemon juice
and 1⁄2 onion and blend it to a smooth paste.

For Marinade:
Chicken: 150 grams

Chili paste (the one mentioned above)
Turmeric: 1⁄4 tsp.
Salt to taste
Yogurt: 30 gm. (2 tbsp.)

Method:

Mix the chicken and the marinade ingredients and
refrigerate for minimum 1-2 hrs.
In a pan, add 15 gm. ghee and add the chicken with all
the marinade.
Roast/cook the chicken till cooked through.
Serve on a bed of green veggies and sprinkle some
lemon juice on top.

Macros:

Fat: 17.9 g
Protein: 35.6 g
Carbs: 4.4 g
Recipe picture

Chicken sheekh kabab

Ingredients:

Minced Chicken: 200 grams
Egg:1
Salt to taste
Coriander and cumin powder: 1/2 tsp. each
Garam Masala: 1 tsp.
Black pepper: 1/2 tsp.
Red Chili powder: 1 tsp.
Onions: 30 grams, finely chopped
Ginger Garlic paste: 1 tbsp.
Melted butter: 5 grams
A handful of finely chopped coriander.

Method:

In a bowl, add all the ingredients except the egg. Mix
very well.
Now in a small bowl, lightly beat one egg. Pour only
half of it into the chicken mixture. Mix well. If the
mixture is sticky, don't add the remaining egg.
Now cover the bowl and keep it in fridge for 1-2
hours, to help the chicken mixture firm up. When
ready to cook, take the mixture out and let it come
down to room temp. You can cook it in a pan or
oven/grill.
Pre heat oven in the grill mode at 200 C. Give a
sausage like shape to the mixture around a
wooden/steel skewers (if you have it). Grease the
baking tray with some butter and place the kababs on
it. Bake for about 20 minutes, flipping it in between.
If making in a pan, add some butter and make sausage
like shapes.
Cook it in the pan until all sides are browned and the
kabab is cooked through.
200 grams will give u 4 sheekh kababs.

Macros:

Fat: 13.2 g
Protein: 44.8 g
Carbs: 4 g
Recipe picture

Grilled chicken & garlic parsley

lemon sauce
Ingredients:

Boneless Chicken Breast Fillet: 150 gm.
Butter: 10 gm.
Garlic: 2 pods, thinly sliced
Cheese Slice: 1
Water: 2-3 spoons
Fresh Parsley: A handful, chopped
Pepper and Salt to taste
Paprika powder to taste
Lemon Juice: 1 tbsp.

Method:

Rub the chicken with some salt, pepper and paprika
powder. Rub 5 gm. melted butter on the chicken and
grill until it’s cooked through.
Heat some butter in a pan. Once hot, add the sliced
garlic and sauté for a few seconds.
Then add the cheese slice and stir quickly till it melts.
Pour in 2-3 spoons of water so the cheese doesn't stick
to the pan.
Then add the chopped parsley, pepper powder, salt,
and the lemon juice. Mix well and turn off the heat.
Pour this over the grilled chicken and enjoy.

Macros:
Fat: 16 g
Protein: 40.6 g
Carbs: 1 g
Recipe picture

Hara bhara chicken kabab

Ingredients:

Chicken: 100 gm.
Ginger Garlic paste: 1 tsp.
Cinnamon powder: 1/2 tsp.
Mint leaves: A handful
Coriander Leaves: A handful
Kasuri methi: 1/2 tsp.
Garam masala: A pinch
Husk: 1 tbsp.
Green Chili: 1
Pepper powder: 1/2 tsp.
Hung Curd: 1 tsp.
Butter: 10 gm.

Method:

Grind all the above in a mixer/blender and blend until
well minced.
Take the mix in a bowl. Add the hung curd.
Make tiny balls out of the mix and air fry them or
shallow fry in a pan until cooked through.
Serve the yummy kababs with green coriander
chutney.

Macros:
Fat: 9.9 g
Protein: 23.6 g
Carbs: 0.7 g
Recipe picture

Dahi and chaas chicken

Ingredients:

Chicken: 100 g
Curd: 5 g
Chaas (Buttermilk): 5 ml
Garlic and herb butter: 5 g
A fewchopped mint leaves
Chili flakes to season
Salt as per taste

Method:

Marinate the chicken pieces with salt, curd, and mint
leaves. Keep aside for 10 minutes.
Heat butter in a pan. Add in the chicken and chaas.
Cook on a slow flame for 7-8 minutes, or till the
chicken becomes tender and the Chaas has dried up
around the chicken.
Add Chili flakes, salt, and some more mint leaves for a
fresh and minty flavor.

Macros:
Carbs: 1.5 g
Protein: 30 g
Fat: 50 g
Recipe picture

Mushroom stuffed chicken

wrapped in bacon

Ingredients:

Chicken: 2 fillets (about 150 grams)
Mushrooms: 3-4, finely chopped
Onion: 1/2, finely chopped
Shredded Mozzarella: 30 grams
Spring Onion: 1 stick, finely chopped (optional)
Salt, pepper, Dry herbs and Chilly flakes: to season
Bacon: 4 (It is optional.I will mention how to make it if
you’re not using Bacon)
Butter: 1 tsp

Method:

For the filling, heat butter in a pan. Add the chopped
mushrooms and onions. Season them with salt, pepper,
dry herbs and chilly flakes. Cook till soft. Once done,
keep aside to cool.
Take the breast fillet. At the thicker end of the fillet
cut a small hole with a sharp knife. Slowly push the
knife inside to create a pocket, as deep as you can but
ensuring not to poke a hole at the other end or the
sides.
Now once the pockets are created, season the outer
side of the fillet with salt and pepper.
Once the mushroom has cooled down, add mozzarella
and mix well. Stuff this filling very carefully in each
fillet pocket (don’t over stuff).
You will need 2 bacons on each fillet to wrap. Wrap
the bacon all over the fillet, sealing the opening of the
pocket too. If needed you can use a toothpick to seal as
well. If you are not using bacon, just use 2 toothpicks
to seal the opening of the pocket so that the filling
doesn’t come out while baking.
Pre-heat oven to 180 C. Bake these fillets for 1 hour or
maybe 10 mins more, depending on the size of the
fillets. Once done, take out one fillet and cut it into
half to check if the chicken is cooked through in the
middle.
If yes, then enjoy them. If not, you can bake a few
more mins or sauté in the pan for 5-10 mins until
done.

Macros: (of the entire quantity with bacon)

Fat: 27.7 g
Protein: 53.7 g
Carbs: 2 g

Macros: (without bacon)

Fat: 13.7 g
Protein: 40.7 g
Carbs: 2 g
Recipe picture

Mozzarella stuffed pan fried
chicken

Ingredients:

Chicken: 1 Breast fillet
Mozzarella Cheese: 20 gm.
Mint leaves: A few, finely chopped
Garlic cloves: 10 chopped
Butter: 5 gm.
Curd: 1 tbsp.
Lemon: 3 tsp.
Salt and pepper

Method:

Marinate the breast piece in curd, salt and pepper.
Grate Cheese, add pepper, add 6-7 cloves of chopped
garlic, chopped mint, and mix it.
Make an opening in the chicken breast and add the
cheese mix in it.
Heat a pan and add butter, when the butter bubbles,
add 3 chopped cloves of garlic. Then put the chicken
breast on it and cook it on low flame with lid on. Cook
both sides properly. When done, just to make sure that
the chicken is cooked properly, add 2 tbsp. water and
close lid.
After 5 minutes, switch off flame and take the chicken
out on a plate. Add lime juice, coriander leaves, and
pepper on it and enjoy.

Note: This dish can be made in the oven as well.

Macros:

Protein: 34 g
Fat: 12 g
Carbs: 2 g

Recipe picture

Broccoli bell pepper chicken

salad

Ingredients:

Broccoli: 50 gm.
Bell peppers: 20 gm.
Lettuce: 30-40 gm.
Chicken: 75 gm.
Egg:1

For dressing:

Greek Yogurt/ Hung Curd: 1 tbsp.
Salt and pepper to taste
Lemon Juice: 1 tsp.
Mixed Italian Herbs: 1 tsp.
Chili flakes: 1/2 tsp.

Method:

Blanch the broccoli in boiling water for 5 minutes.
Takebroccoli out and add it in a mixing bowl.
Cut the chicken into small pieces and boil until done.
Take them out and add them into the bowl.
Chop the bell peppers and lettuce and add them to the
bowl.
In a small bowl, add all the salad dressing ingredients.
Give it a nice whisk until it's nicely mixed and smooth.
Add it to the salad bowl and mix well together.
For soft-boiled egg, let the water in a saucepan come
to boil. When the water starts boiling, add the egg and
boil for exactly 6 or 7 minutes. (6 minutes will give
you runny yolk; 7 minutes will give you barely set
yolks). Immediately drain the hot water and run some
cold water on the eggs to help them cool down. Once
the egg cools, peel the shell slowly!
Serve the salad. Top it with the soft-boiled egg,
sprinkle some pepper on top and enjoy!

Macros:

Protein: 22.8 g
Fat: 5.2 g
Carbs: 1.2 g
Recipe picture

Methi ginger chicken

Ingredients:

Chicken breast: 100 gm., cut into cubes
Curd: 1 tbsp.
Ginger paste: 1 tsp.
Chopped coriander: 1-2 tbsp.
Chopped methi leaves: 1 cup/100 gm.
Capsicum: 1-2 tbsp. (optional)
Roasted cumin powder: 1 tsp.
Coriander powder: 1-2 tbsp.
Chili powder/paprika: 1-2 tsp.
Kasuri methi: 1 tsp.
Green chili as per taste
Salt as per taste
Turmeric powder: 1 tsp.
Ginger Julienne: 1 tsp.
Ghee/butter: 1 tbsp. (10 grams)

Method:

Marinade chicken with curd, ginger paste,
chili/paprika, turmeric, salt, chopped coriander, and
coriander and cumin powder. Mix and refrigerate for
30 mins-1 hr. Make sure u keep little cumin powder to
add in the end.
Heat oil/ghee in a pan, add the chicken and cook for 5
minutes. Then add methi leaves, and ginger juliennes.
When oil separates, add 1 cup of water and cover the
pan and cook in medium heat.
When the gravy reaches desired consistency, add the
capsicum, kasuri methi, and remaining cumin
powder. Switch off flame and cover the pan and give it
a standing time for 5 minutes.

Macros:

Fat: 10.1 g
Protein: 23 g
Carbs: 2 g
Recipe picture
Chicken leg in vindaloo masala

Ingredients:

2 chicken leg (approx. 200gm boneless)
2 to 3 tsp. vindaloo masala
1 to 2 tsp. chicken masala
20 gm. Butter
Ginger garlic paste 1 tsp.
Salt to taste
1/2 finely chopped onion
Lime juice 1 tbsp.

Method:

Marinate the chicken with ginger garlic paste,
vindaloo masala, and lime juice for 15 minutes.
Heat butter in a pan and fry the onions till golden
brown.
Add some vindaloo masala and chicken masala and
cook for a few minutes.
Add some water, and salt to taste, and let it heat and
then add the chicken to the pan.
Cook with closed lid on slow flame till the gravy dries
up.
Garnish with coriander.

Macros:

Fat: 20.2 g
P:46g
C:3.2g
Recipe picture

Pan fried fish

Ingredients:

1/2 medium onion
150 gm. fish
A few Curry leaves
2 Green chilies slit
Ginger garlic paste, 1/4th tsp.
Turmeric and red chili powder: 1⁄2 tsp. each
Mustard and cumin seeds: 1⁄2 tsp.
Coconut oil: 10 ml
2 drops of Stevia
1/2tsp lime juice
Salt to taste

Method:

Heat coconut oil in a pan. When it is a bit hot add
mustard and cumin seeds and let them crackle.
Add onions and curry leaves, turmeric and red chili
powder.
Add salt and cook the onions till they are soft. Add the
fish, pour some water in the pan, cover, and cook.
Once the fish is done add stevia and lime juice. Serve
hot.

Macros:

Fat: 21.4 g
Protein: 16.6 g
Carbs: 2 g
Recipe picture

Yogurt chicken gravy

Ingredients:

Chicken: 75 grams (cut into bite sized pieces)
Greek yogurt / Hung Curd: 50 grams
Chicken Masala: 1 tsp.
Chili powder: 1/2 tsp.
Garam Masala: 1/2 tsp.
Coriander powder: 1/2 tsp.
Ginger garlic paste: 1 tbsp.
Cumin seeds: 1/2 tsp.
Butter: 1/2 tbsp.

Method:
Marinate the chicken with the yogurt and all the dry
masalas including salt.
Keep it refrigerated for around 3-4 hours (you can
marinate just 1/2 an hour too, but the more the better)
Take out the chicken from the fridge 10-15 before
cooking.
Heat butter in a pan/wok. Add the cumin seeds. Once
it crackles, add in the onion and the ginger garlic
paste. Sauté till slightly browned.
Now add in the chicken. Add in any leftover marinade
too.
Mix well and add 1/4 cup of water.
Cook until the chicken is cooked through. If the gravy
dries up, keep adding little bit of water.
Once the chicken is done, serve it hot and enjoy. If on
low carb, serve with rice. If on keto, enjoy it as it is.
You can avoid the onions if on initial stage of keto. It
will taste equally good without onions.

Macros:

Protein: 17.5 g
Fat:7g
Carbs: 5.5 g (If you exclude the onions, carbs will be 2.5
g)
Recipe picture
Fish sheekh kabab

Ingredients:

Basa Fish: 400 gm., steamed
Garlic: 6 cloves
Yogurt: 1 tbsp.
Fresh/whipping Cream: 1 tbsp.
Coriander and cumin powder: 1 tsp. each
Salt and chili powder to taste
A few chopped coriander leaves.
Ghee/butter: 10 ml

Method:

Mash the steamed basa fish with all the other
ingredients except ghee/butter.
Make kebab shapes using skewers.
Brush ghee/butter and grill for 10 minutes or cook in
the pan for 6-7 mins.

Macros:

Fat: 26 g
Protein: 56 g
Carbs: 4 g
Recipe picture

Cheese chicken 65 paratha

Ingredients:

100gm chicken
1 whole egg
1 cheese cube
Ghee 1tbsp.
Mustard seeds 1/2 tsp.
Cumin powder 1/2 tsp.
Chili powder 1/2 tsp.
Ginger Garlic paste 1 tsp.
Coriander powder 1/2 tsp.
Chicken 65 Ching's masala 1tsp.
Chicken Sukkha masala 1tsp.
Salt to taste

Method:

Mince the chicken and mix well with the cumin
powder, coriander powder, egg, grated cheese, chicken
65 masala, chicken Sukkha masala, red chilli powder
and set aside for 30 minutes.
Be careful with the amount of salt you add as the
cheese added would itself contribute to the saltiness.
Heat ghee in a pan and add the mustard seeds. When
they start crackling, add the chicken batter and spread
it out like a paratha.
Cook for a few minutes on each side on a low flame.
Remove and serve hot. (You can let it rest for a few
minutes before eating)
P.S. the cheese melts in the mouth amazingly while eating
this!

Macros:

Carbs: 3 g
Protein: 36 g
Fat: 30 g
Recipe picture

Eggs and veggies savory cake

Ingredients:

Eggs: 2
Onions: 10 grams, chopped
Bell peppers: 15 grams, chopped
Handful each of finely chopped lettuce and broccoli
Yogurt: 1 tbsp
Baking powder: 1/2 tsp
Salt, pepper and chili flakes to taste
Cheese: 30 grams
Butter to grease the baking dish.

Method:

Pre-heat the oven at 200 C
In a mixing bowl, crack in 2 eggs. Whisk it for a few
seconds. Then add the veggies, yogurt, salt, pepper,
chili flakes and baking powder. Whisk it well until
mixed.
Then grease the baking dish with butter, pour the egg
mix in the baking dish.
Add the cheese on top and bake it for 20-25 minutes
(different ovens may take either a little longer or
shorter, so bake until the top is browned). Once done,
flip it out on a plate, cut and serve!!
If making in a microwave, do it in the convection or
grill mode, it should be ready much faster in a
microwave (maybe 7-8 minutes I guess)

Please note: Use a small baking dish, otherwise the egg
mixture would be flat if a big one is used. I have used a 6-
inchdiameter round dish. Alternatively, you can use
bigger dishes if u r making it with more than 4 eggs.

Macros:

Fat: 15.4 g
Protein: 17.5 g
Carbs: 2 g
Recipe picture

Chicken, veggies & cheese
casserole

Ingredients:

Chicken: 50 grams, cut into bite sized pieces.
Bell peppers: 50 grams
Zucchini: 50 grams, cut into long strips, noodles shape.
Fresh Mozzarella: 20 grams
Shredded Mozzarella: 30 grams
Mushrooms: 15 grams, sliced
Cream: 40 ml
Salt, black pepper and paprika powder to taste
Butter: 10 grams
Spring onions: 2 sticks, chopped (only the green part)
Note: you can use cauliflower rice too, instead of zucchini
strips.

Method:

In a pan, heat 5 gm. Butter. Cut the bell peppers into
small pieces and cook it until browned. Keep them out
and keep aside to cool.
Now heat the remaining butter. Add the chicken,
spring onions and mushrooms. Cook until chicken is
half done.
Now add the cooked bell peppers in a grinder pot, add
a bit of water and grind it until smooth paste.
Add this paste to the pan in which chicken is cooking.
Then add the cream, the zucchini strips, salt, black
pepper, and paprika powder.
Mix well and cook until the zucchini is softened.
Now pour all this into a small baking dish. Add some
fresh mozzarella on top.
Then cover it with grated mozzarella and bake this for
about 20 minutes or until u see brown spots on top, at
200 C.

Enjoy it straight out of the oven!

Macros:

Protein: 24.8 g
Fat: 34.3 g
Carb: 5.1 g

Recipe picture

Creamy italian chicken

Ingredients:

Boneless chicken: 150 gm., cut into bite sized pieces
Butter: 1 tbsp.
Onion: 1⁄2, chopped
Garlic: 2-3 cloves, chopped
Broccoli or Mushroom: 30-40 gm. Chopped
Salt & Pepper to taste
Cheese or cream cheese: 2 tbsp.
Mixed Dry Italian Herbs: 1 tbsp.

Method:

Boil the chicken in water. Once chicken half cooked,
remove chicken (don't throw water, as you could use it
as chicken broth later)
Take a pan, heat butter. Add the onion and garlic.
Then add the chicken and the broccoli/mushrooms.
Now add the broth water of chicken. Add salt and
pepper to taste. Let it cook for about 5 minutes.
Add the cheese/cream cheese and mix well.
Add the Italian herbs and cook until the cheese melts
and coats the chicken pieces well.
Serve hot.

Macros:

Fat: 11.5 g
Protein: 46.4 g
Carbs: 2.5 g
Recipe picture

Methi chicken malai

Ingredients:

300 g Chicken (mince can also be used)
150 g Cream
1⁄2 tsp. cumin seeds
1tbsp. Kasuri methi or 50g of fresh methi
1 tbsp. ground flaxseeds (optional)
Salt to taste

Method:

Dry roast cumin in a non-stick pan. Once done add a
little water, ginger garlic paste, and chicken (cut into
bite sized pieces).
Cover with a lid and let the chicken cook until soft.
Now add salt, kasuri methi, and flaxseeds. Take the
dish off the gas and add cream. Mix well.
Now just heat the dish again for a minute and you are
done.
Some cream can be saved for garnishing.

Tip: If you plan to use fresh methi then make sure to wash
it thoroughly. Boil it in water for 2 minutes with a little
salt and some stevia to cut out on the bitterness and then
add it to the dish.

Macros:

Carbs: 6 g
Protein: 97 g
Fat: 64 g
Recipe picture

Spinach garlic prawns

Ingredients:

Prawns (Deveined): 200gms
Coconut Oil: 30gms
Green chili: 2 Nos.
Garlic (whole): 8-10 cloves
Spinach: 100 gm.
Spring Onion: 50gm.
Green Pepper: 50gm.
Paprika: 1 tsp.
Chili Flakes: 1 tsp.
Salt: as per taste

Method:

In a wok, add 20ml oil and fry the crushed garlic
cloves until golden
Take them out and put on a kitchen roll to soak the oil.
In the remaining oil in the wok shallow fry the bell
peppers and take them out.
Add the remaining 10 ml oil in the pan and fry the
prawns marinated with salt till they turn golden brown.
Add the washed spinach and spring onions in the pan.
Simmer and cook till the spinach gets soggy.
Add the paprika and green chili to the mix.
Add the fried garlic and bell pepper in the pan and
keep tossing till everything mixes well. Serve hot.

Macros:

Fat: 37 g
Carbs: 3 g
Protein: 50 g
Recipe picture

Omelette curry

Ingredients:

Eggs: 3
Salt, pepper and dry Italian herbs to taste
Onions: 20 grams (optional)
Garlic: 1 clove, chopped
A pinch of heeng/asafetida
Yogurt: 30 gm.
Cream: 20 ml
Water: 1/4 cup
Turmeric powder: 1/3 tsp.
Butter/ghee: 10 grams

Method:

Beat the 3 eggs very well, add salt, pepper and Italian
herbs and make an omelet using 5 gm. butter.
Once done, take it out in a plate.
Then heat the remaining 5 grams butter in the pan.
When hot, add the pinch of heeng and cumin seeds, let
it crackle.
Add the onions and garlic, sauté until light brown.
Add the yogurt, the masalasand water. Mix well. Add
salt and cook for about 4- 5 minutes on a medium
flame.
Add the cream and mix again. Cut the omelet into
squares and add it to the gravy. Mix well and switch
off the flame.
Garnish with some coriander leaves and serve hot.

Macros:

Fat: 29.4 g
Protein: 18.2 g
Carbs: 4.8 g
Recipe picture
Chicken bowl

Ingredients:

Chicken: 100 gm., minced
Oats: 2 tbsp., (keto people add 2 tsp. husk)
Black pepper: 1 tsp.
Chili flakes: 1 tsp.
Coriander: 1 tsp., chopped (optional)
Roasted garlic chips: 1 tsp. (optional)
Butter: 10 gm.
Egg: 1, whole
Cheese: 20 gm.
Salt to taste

Method:

Mix chicken mince, salt, black pepper, oats, half of the
garlic chips, chili flakes, and coriander together and
give it shape of bowl and refrigerate overnight.
Pre-heat oven and 200 degrees. Grease the chicken
bowl with butter to all sides and put it inside the oven
for 15 minutes.
Flip it in half way. Now, when the chicken bowl seems
firm and cooked thoroughly, take it out and crack one
egg inside it and top with cheese, chili flakes, and
garlic chips.
Put back in the oven with 100-degree temperature for
just 5-7 minutes. Enjoy!

Macros:

Fat: 19.5 g
Protein: 33.6 g
Carbs: 6.4 g
Recipe picture

Asian egg noodles (zoodles)

Ingredients:

Zucchini: 100 grams, cut into thin noodle shape
Bell peppers: 20 grams, cut into thin strips
Spring onion: 2 sticks (only the green part), chopped
finely.
Egg:1
Salt to taste
Black pepper: 1 tsp.
Stevia: 1 tsp.
Vinegar: 1/2 tsp.
Zero Sugar Schezwan Chutney: 1 heaped tsp. (if you don't
have this, you can use
1 tbsp. home made tomato puree and add some extra
chili)
Butter: 6 grams

Method:

In a non-stick pan, heat 2 grams butter and scramble
the eggs. Once done, take it out and keep aside.
Next, add the remaining 4 grams butter and let it melt.
Add the thin zucchini strips, bell peppers and spring
onions. Cook till the zucchini softens.
Add salt, pepper, stevia, vinegar and sauce. Mix well.
Add the scrambled eggs and mix well again. Cook for
about 2-3 minutes more and it's done.

Serve hot! Note: you can add paneer or chicken too
instead of eggs!

Macros:

Protein: 6.7 g
Fat: 9.1 g
Carbs: 3.5 g
Recipe picture

Butter chicken

Ingredients:

Chicken: 75 grams (boneless)
Onion: 1/2, thinly sliced (can use 1 onion if on low carb)
Ginger: 1/2 inch piece, peeled and chopped
Garlic: 4-5 cloves, peeled and chopped
Tomato: 1/4, chopped (can use 1/2 a tomato if on low
carb)
Salt to taste
Kashmiri Red Chili Powder: 1 tsp.
Chicken tikka Masala: 2 tsp.
Kasuri Methi: 1/2 tbsp. (optional)
Full Fat cream: 2 tbsp.
Butter: 10 grams
Water: As needed

Method:

In a mixing bowladd in the Chicken pieces, 1⁄2 tsp.
garam masala, 1 tsp. tikka masala and 1/2 tsp. chili
powder. Mix well to coat the chicken pieces. Keep
aside.
In a wok/pan, heat 5 gm. butter. Once hot, add in the
ginger, garlic and onions and sauté until slightly
browned.
Now add in the tomatoes. Add the remaining 1/2 tsp.
chili powder, 1/2 tsp. garam masala and 1 tsp. tikka
masala. Mix well and cook until the masala gets darker
in color and the tomatoes are mushy.
Take it off flame and let the masala cool.
Now in a non-stick pan, heat another 5 gm. butter.
Add the chicken pieces and cook both sides until
nicely browned. Take them off flame and keep aside.
Now when the masala has cooled down, add it in the
blender with 3-4 tbsp. water and blend it to a smooth
paste.
Add in this paste to the wok and add the browned
chicken. Mix well.
Then add the kasuri methi, the cream and a bit of
water (about 1/4th cup). Mix well and cook until the
gravy comes to consistency of your choice!
Garnish with some cream and Serve hot.

Note: This dish should be avoided in the initial weeks of
keto. You can have this easily one your body is well
adapted with keto.

Macros:

Fat: 20.2 g
Protein: 17.9 g
Carbs: 6.3 g
Recipe picture

Bacon egg and cheese quiche

Ingredients:

1 whole egg
2 strips of bacon
1 tsp. butter/coconut oil/ghee
Shredded cheese: 10 gm.
Salt, Pepper, Italian seasoning or any other seasoning of
your choice, to taste.

Method:

Pre-heat the oven to 200 degrees Celsius.
Grease a muffin tray with coconut oil/butter/ghee.
Make sure the sides are also smeared. Lay out the
bacon so that it covers the sides. If you wish, you may
also add some bacon bits to the bottom.
In a separate bowl, beat together 1 egg, cheese and
condiments.
Pour into the muffin tray. Top off with more cheese.
Place the tray into the oven and bake for 20 minutes.
Serve hot!

Note: The quantity mentioned in the ingredients is to
make 1 muffin. The total number you need; you can
multiply the amount as required.

Macros:(For 1 muffin)

Fat: 17.6 g
Protein: 14 g
Carbs: 0.8 g
Recipe picture

Bonisian chicken minced kebabs

Ingredients:

Ground Chicken: 250 gm.
Garlic cloves: 2-3, minced
Red Chili Powder: 1 tsp.
Coriander Powder: 1⁄2 tsp.
Black Pepper: 2 tsp., freshly ground
Salt as per taste
Club Soda: 1⁄4 cup
Egg White of 1 egg, beaten
Chopped Parsley: 2 tbsp.
Butter: 10 gm.

Method:

Combine the minced meat with salt and mix very well.
Gradually add the club soda and mix. (Don’t add all of
it at once, you might need lesser than listed, according
to consistency)
Mix all the spices, the egg white and parsley. Mix
well.
Make equal sized balls of it and cover with a cling
wrap and refrigerate for 1⁄2 an hour.
After it’s rested, cook in an air fryer or in a pan with
the butter, until it’s well cooked.

Note: If you use the air fryer, you will not need that much
butter.

Macros:

Fat: 11.2 g
Protein: 61.3 g
Carbs: 0.2 g
Recipe picture

Green chicken patties

Ingredients:

Chicken breast: 200 gm.
Spinach: 100gm., chopped
Methi leaves, coriander leaves, curry leaves: few leaves,
chopped
Green chilies: 2
Ginger garlic paste: 1/2 tsp.
Coriander powder, garam masala, salt, red chili powder,
turmeric, jeera powder: as per taste

Method:

In a blender put chicken, chilies, salt, turmeric, garam
masala, coriander powder, jeera powder, ginger garlic
paste, then blend it. Keep this mixture in a bowl.
Again put all greenery items (Spinach, Methi,
coriander leaves, curry leaves) and blend it (don't put
more water).
Now mix the chicken and this greenery items and
make it nice paste.
Now in a non-stick pan put some ghee or butter n
shallow fry this mixture making equal sized patties.
Yummy Green chicken patties are ready. Enjoy it with
mint chutney and lemon.

Macros:

Fat:8g
Protein: 46.2 g
Carbs: 0.5 g
Recipe picture

Chicken in burnt butter garlic

sauce

Ingredients:

For the veggies:

8-10 Brussels sprouts
Red and Yellow Bell Peppers: A handful, chopped
Zucchini: A handful, chopped
Mixed dry herbs: 1 tsp.
Olive oil/melted butter: 1 tbsp.
Balsamic Vinegar: 2 tbsp.

For the Chicken:

Chicken breast fillets: 100 gm.
Butter: 1 tbsp.
Garlic cloves: 3-4, minced
Paprika powder: 1 tsp.
Mixed dry herbs: 1 tbsp. (I used oregano, rosemary,
thyme and parsley)
Lemon juice: 1 tbsp.

Method:

Pre-heat the oven for 10 minutes at 400 F or 200 C.
Cut the Brussels sprouts length wise into 2 halves. In a
bowl, add them, along with all the lose leaves.
Add the bell peppers and zucchinis (you can add
veggies of your choice). Now add the salt, pepper,
herbs, vinegar and melted butter/olive oil. Mix well!
After mixing it all well, spread this in an oven tray and
bake for about 25-30 minutes, until it's cooked nicely!
While the veggies are roasting, we will prepare the
chicken. In a bowl, add the chicken breast fillets. Add
salt, pepper, paprika powder, mixed herbs and lemon
juice and mix it all well.
In a pan, add the butter. When the butter melts, add the
minced garlic. After about a minute of adding garlic,
add the chicken fillets and cook until both sides are
browned and the chicken is cooked through.
Once the chicken is cooked through and the veggies
are ready, serve them hot and enjoy:) Pour the
remaining butter sauce in the pan over the chicken
after serving!

Macros:

Protein: 24.7 g
Carbs: 5.2 g
Fat: 24.2 g
Recipe picture

CHICKEN TIKKIS

Ingredients:

100 gm. Chicken
3-4 cheese cubes
50 gm. fresh hung curd
80 gm. Paneer
1⁄2 tsp. ginger garlic paste
1 cardamom
2 green chilies
A handful of Mint leaves
Salt to taste
10 gm. Butter

Method:

Blend all the ingredients except the cheese in a
blender.
Make a fine paste, if needed add very little water, a
tbsp.or so but not more than that.
Take small portionof it on wet hands and stuff with
grated cheese.
Shallow fry the tikkis in butter/ ghee. Sprinkle some
chat masala and drizzle lemon juice of half a lemon
and enjoy.

Macros:

Carbs: 3 g
Protein: 47 g
Fat: 52 g
Recipe picture

Chili sautéedprawns on
spinach omelette

Ingredients:

Spinach 100gms
Prawns 100gms
Whole egg 1
Chili powder: 1 tsp.
Turmeric powder: 1⁄2 tsp.
Garlic: 2-3 cloves
Cumin powder: 1⁄2 tsp.
Coriander: A few
Salt to taste
Pepper to taste
Kashmiri chili chutney (paste of Kashmiri chilies, garlic,
salt and edible oil): 1 tsp.
Coconut oil: 10 gm.
Fresh red chilies: 2-3

Method:

Marinate the prawns for 30 minutes in turmeric, chili
powder, salt, and cumin powder.
Add one tsp. of the chutney if you have a paste made
or you can do without it too. (Be careful with the salt
if you are adding this chutney, as it already has salt)
Sauté the prawns in 5 gm. coconut oil till cooked and
remove from the heat and keep aside. Blend the
spinach, garlic, and fresh red chilies to make a puree
(don't add any water)
Beat this puree with one egg to form a smooth
mixture.
Make an omelet using this mixture in the rest of the
coconut oil. Be careful while flipping! Cook each side
for 2-3 minutes at least.
Serve the prawns on the omelet and it's ready to eat.

Macros:
Fat: 15.9 g
Protein: 25.8 g
Carbs: 1.2 g

Recipe picture

Shredded shepherds pie

Ingredients:

500 gm. boneless Chicken mince
150 gm. Cauliflower florets
100 gm. Melted Cheese
2 whole eggs
50ml Fresh cream
1 tbsp. flaxseed powder
5 gm. baking soda
100 gm. spinach chopped
40 gm. onion chopped
1 tbsp. ginger garlic paste
Dry Indian masalas (coriander powder, Cumin Powder,
Red chili powder, turmeric powder, black pepper powder)
as per taste.
Dry herbs (oregano, thyme) as per taste
3 green chilies
20 gm. Ghee
Individual garam masalas (Cardamom, cinnamon, bay
leaves)
Salt to taste
Half lemon and Coriander leaves for garnishing

Method:

FOR THE CHICKEN MIX:
Heat 10gms ghee in a pan; put individual garam

masalas, onions, ginger garlic paste, dry masalas
(except black pepper), spinach, and green chilies.
Cook it nicely till raw smell of ginger garlic and
spinach goes away. Add the minced chicken in the
pan.
Now, sauté it nicely, mix it thoroughly. Put some
chicken stock (or water), some salt, some black
pepper, dry herbs, lower down the flame and let it
cook for sometime on closed lid.
After 10 minutes or so, cook in open flame and dry out
the water. Keep it aside when done.

FOR TOP MILD CRUST:

Boil the Cauliflower thoroughly. Take a bowl, put the
cauliflower, melted Cheese, flaxseed powder, Fresh
cream, some black pepper, baking soda and two eggs.
Mash it properly. If you have a mixer grinder, then
blend it in that.
Refrigerate it if your mixture is too thin. It should be
of the consistency of the fresh cream.

FOR THE PIE:

If you have an oven, please use that, saves a lot of
trouble and time too, since I didn't, I had to bake it
with whatever utensils I had. Formed a layer of
utensils and baked it.
Take your cooking utensil, and grease it with 10gms
ghee and first put your chicken mix and press the mix
properly so that there is flat surface formed on top
Put your cauliflower mix on top and spread it as you
spread your peanut butter on bread.
Cook for 90 minutes on low flame.
If you are using oven, then grease the oven safe bowl.
Then add the chicken mixture. Flatten it and top it
with the cauliflower mix to form a crust. Bake it at 180
C for 1 hour or until the top is completely browned.
Finally, garnish with some coriander and lemon. Serve
hot.

Macros:(considered in bulk, as this quantity will serve
3-4 people):

Protein: 132 g
Fat: 106 g
Carbs: 4 g
Recipe picture

Chicken in herbs with cheese

dip

Ingredients:

200 gm. Boneless chicken breast
20 gm. Melted Butter
4 pinch mixed herbs
2 pinch Italian seasoning
3 pinch chilly flakes
Salt to taste
1/2 Lime Juice

Method:

Rub all the ingredients on the chicken one by one so
that it perfectly coats the chicken.
Grill the coated chicken for 20 minutes or pan fry on
both sides for 15 to 20 minutes with a closed lid.
Have it with any cheese dip as per your macro permits

Macros:

Fat: 22 g
Protein: 50 g
Carbs: 4 g
Recipe picture

Egg mcmuffins

Ingredients:

(To make 1 muffin)
1 whole egg
1 tsp. butter/coconut oil/ghee
Shredded cheese: 10 gm.
1 tsp. chopped onion
1 tsp. chopped tomato
1 tbsp. chopped spinach
1 tbsp. cooked chicken keema
Salt, Pepper, Italian seasoning or any other seasoning of
your choice, to taste

Method:

Pre-heat the oven to 200 degrees Celsius.
Grease a muffin tray with coconut oil/butter/ghee.
Make sure the sides are also smeared. In a separate
bowl, beat together 1 egg, cheese and condiments with
all the other ingredients.
Pour into the muffin tray. Top off with more cheese.
Place the tray into the oven and bake for 20 minutes.

Serve hot!

Macros:

Fat: 8.4 g
Protein: 7.8 g
Carbs: 2 g
Recipe picture

Ande ka funda

Ingredients:

3 boiled eggs
1/2 onion
2-3 cloves garlic
2 tbsp. homemade tomato puree (optional)
1 green chili
Cumin seeds: 1 tsp.
Salt per taste
Kashmiri Lal Mirch: 1 tsp.
Tandoori Masala: 1 tsp. (gives good color and taste)
Kasuri Methi: 1 tsp.
Water as needed
Ghee/Butter: 5-6 grams

Method:
Peel the boiled eggs and keep aside.

Make a puree by blending the onion, garlic and green
chili together.
In a wok, add the ghee/butter. Once hot, add cumin
seeds and let it crackle.
Add the onion garlic paste, sauté until slightly
browned.
Add the tomato purée, garam masala, turmeric, salt,
tandoori masala and lal mirch.
Mix and sauté on medium heat, until the masala starts
sticking to the pan. Add a bit of water and cook again
till it sticks (you can repeat this 2-3 times if you
have time and patience. The longer you sauté the
masala, the better is the taste)
Now add the kasuri methi and a little more water to
get a gravy of desired consistency.
Add the boiled eggs and serve. You can use this gravy
for chicken or paneer as well.

Note: This dish works perfectly fine on low carb. If you
are on keto, please keep in mind that you are keto adapted
and it adjusts in your macros!!

Macros:

Fat: 16.7 g
Protein: 16.5 g
Carbs: 5.6 g
Recipe picture
Salmon in egg-lemon sauce

Ingredients:

Salmon fillet: 1 (130 gm. Approx.)
Egg yolks: 3
Garlic: 1 tsp., minced
Ginger: 1/2 tsp., minced
Black pepper: 1/2 tsp.
Lemon juice: 2-3 tsp.
Chili flakes: 1tsp.
Spring onion green: 1 tsp.
Lemon rounds: 1-2
Coriander leaves: 1 tsp., chopped
Salt to taste

Method:

Fish:

Marinade the salmon with salt, pepper coriander
leaves, ginger-garlic mince, 1tsp lemon juice and keep
aside for at least 20-30 minutes.
Now take aluminum sheet and place the fish gently in
the middle. Place the lemon rounds on top as shown in
the pic.
Sprinkle chili flakes and spring onion greens on top.
Now parcel the fish like an envelope and put inside of
a pre-heated oven on 200 degrees for 20-25 minutes.
Do not immediately open the wrap. Give it a standing
time for 5 minutes more. Process-egg lemon sauce:
Beat 3 yolks along with salt and place in a glass bowl.
Use double boiler method to cook the yolk stirring
continuously. Add 2 tsp. lemon juice to the egg mix
and keep stirring.
Once u see the yolk has changed its color and
consistency, that indicates it has been cooked.
Plate the salmon, drizzle the sauce on top and enjoy!!

Note: Short cut to Double-boiler method is, just beat the
yolk, salt and lemon juice in a microwave safe
bowl/Tiffin box and keep it on a pan of boiling hot water
(not on active flame). Leave for 10 minutes, it will be
done. You can add butter to this as well. If it is still not
cooked properly, change the water and again pour hot
water. But do not forget to stir in between.

Macros:

Protein: 32 g
Fat: 35 g
Carbs: 0 g
Recipe picture

Creamy chicken salad

Ingredients:

100 gm. Chicken
70 gm. fresh hung curd
10 gm. cream (optional)
Stevia to taste
1⁄2 tsp. salt
1⁄2 tsp. black pepper
1⁄2 tsp. Chili flakes
Finely chopped mint and basil leaves
Capsicum /onions /lettuce /cabbage all within macros.

Method:

Boil the chicken till soft and properly cooked. Shred the
pieces.
In a bowl mix curd, cream and all the seasoning along
with chopped veggies. Add in the chicken. Mix well, chill
and enjoy.

Macros:

Carbs: 3 g
Protein: 37 g
Fat: 20 g
Recipe picture

Coconut flavored chicken tikka

Ingredients:

100 gm. boneless chicken
15 gm. desiccated coconut
10 gm. Onion
1 tsp. Ginger garlic paste
1 tsp. curd
1 tsp. fish masala
Salt to taste

Method:

Make a paste with desiccated coconut, onions, ginger
garlic paste, curd, masalas, and salt.
Marinate chicken in the paste for 10 to 20 minutes.
Grill the chicken for 20 minutes.

Macros:

Fats: 3 g
Protein: 25 g
Carbs: 4 g
Recipe picture

CHICKEN STEW

Ingredients:

Chicken: 150 gm.
Onion: 1/2
Curry leaves: A few
Green chilies: 2
Coriander/Dhania powder: 1 tbsp. (This is the main
spice)
Lal mirch powder: 1 tsp.
Salt as per taste
Coconut milk: 30 ml
Coconut oil: 15 gm.
Jeera and Mustard seeds: 1⁄2 tsp. each

Method:

Take a pan and add oil, add mustard and jeera seeds
and let it crackle.
Add ginger garlic paste, pieces of green chili, and
curry leaves.
Add sliced onions; let it cook till golden brown.
Now add chicken and the spices and cook for a while
adding a bit of water if required.
Finally add coconut milk diluted. Cover the pan and
cook till done.

Macros:

Fat: 19.6 g
Protein: 35.1 g
Carbs: 2.1 g
Recipe picture

CHEESE LAVA MUFFINS

Ingredients:

2 whole eggs
Salt, Black pepper, and Chili flakes to taste
Minced Chicken: 80 gm.
Cheese: 30 gm.
Butter: Only to grease the muffin molds.

Method:

Mix everything together except the cheese. Grease the
muffin molds. Put 2 tbsp. of the mix into the molds
then add a small portion of cheese in the middle.
Again put 2 spoons of the mix, covering the cheese.
Bake them at 180 C for about 3-4 minutes. The upper
surface of the mix will be semi-solid by that time.
Take out, and then add more cheese on top. Put them
back in the oven and bake for 15 minutes.
The muffins are ready to be served.

Macros:

Fat: 13.5 g
Protein: 32.3 g
Carbs: 1.3 g
Recipe picture

Hot and sweet butter garlic

chicken

Ingredients:

2 chicken leg pieces (200 gm. without the bones)
20 gm. melted butter
10 gm. Onions
20 gm. garlic cloves
2 sachet stevia powder
Salt to taste
3 pinch black pepper

Method:

Grind the garlic, onion, black pepper, salt, stevia, and
melted butter to a paste using very little water to make
a thick paste.
Rub the mix to the chicken legs and keep it aside for
few minutes.
Grill the chicken on both sides for 30 to 40 minutes.

Or
Use 5 gm. butter in a pan and fry it with closed lid for
20 to 30 minutes on both sides.
Enjoy the hot pepper and sweet stevia taste that blends
with the chicken flavor.

Macros:

Fats: 22 g
Protein: 48 g
Carbs: 3 g
Recipe picture

Crustless breakfast quiche

Ingredients:

Eggs: 2
Grated Zucchini: A handful
Salt, pepper, chili flakes to taste
Isabgol/Husk: 1 tbsp.
Cheese slice: 1
Melted butter to grease the baking pan.

Method:

Whisk everything together, except the cheese, until
fluffy.
Grease the baking tray with butter. Add in the whisked
eggs.
Break the cheese slice into pieces and lay it evenly on
top of the egg mix.
Bake in a pre-heated oven at 200 C for 15-20 minutes
or until the eggs are cooked through!

Enjoy it hot when done!

Macros:

Protein: 16.5 g
Fat: 15 g
Carbs: 1.5 g
Recipe picture

Spinach stuffed cheesy chicken

kabab

Ingredients:

Vegetables stuffing:

Spinach: take 100 gm., blanched
Chopped garlic: 1/4 tsp.
Salt to taste
Butter: 5 gm.
Heat butter, add the garlic, and let it brown. Then add the
spinach and salt. Cook till it gets dry. The stuffing is
ready!

Kebab:

Minced chicken: 100 gm.
Chopped coriander: 1 tbsp.
Chopped garlic: 1/2 tsp.
Chopped green chili: 1tsp.
Chopped onion: 1 tbsp.
Cumin powder: 1 tsp.
Black pepper powder: 1 tsp.
Paprika: 1/2 tsp.
Garam masala: 1/2 tsp.
Lemon zest: 1/2 tsp.
Minced bell peppers: 1-2 tbsp.
Husk/Isabgol: 1 tbsp.
Cheese: 20 gm.
Salt as needed
Butter/Coconut oil: 10 gm.

Method:

Heat 2 gm. coconut oil/butter in a pan. Add garlic,
onion, and bell peppers. Fry until the raw smell is
gone.
Take the chicken mince in a bowl and add the fried
onion, pepper mixture. Add all the other ingredients
except cheese and knead well.
Keep it aside for 10 minutes. Now apply water to your
palms and take a small amount of mixture and shape
them. Make a small hole in middle and stuff the
spinach mix and cheese. Seal the stuffing and shape.
Heat a pan on medium flame. Add another 8 gm.
Butter in the pan and cook both sides until cooked
through and brown.
Or, you can make it in oven too. Pre heat oven at 200
C and place the kebabs inside. It will take 10 minutes
for each side to cook. Serve hot!
Relish it with mint-lime-coriander chutney.

Macros:

Fat: 14.4 g
Protein: 23.8 g
Carbs: 3.5 g
Recipe picture

Quick butter garlic prawn

Ingredients:

Prawns: 100 gm.
Pepper: 1 tsp.
Butter: 10 gm.
Garlic: 2-3 cloves
Salt to taste

Method:

Heat the butter in a pan. Add chopped garlic and sauté
until slightly brown.
Add the prawns. Add salt, pepper and mix. Cook until
done, around 5-6 minutes.
Garnish with some fresh coriander and serve hot.

Macros:

Fat: 10.2 g
Protein: 20.6 g
Carbs: 1 g
Recipe picture

Chicken masala paratha

Ingredients:

Minced chicken: 100 gm. (for 2 parathas)
A handful of chopped coriander
Chopped onions: 15 grams (optional)
Psyllium Husk / Isabgol: 1 heaped tbsp.
Tandoori masala: 1/3 tsp.
Chaat Masala: 1/2 tsp. (optional)
Ajwain: 1/4 tsp.
Butter: 10 gm. (5 gm. for each paratha)
Yogurt: 1 tbsp.

Method:

In a mixing bowl, add all the above-mentioned
ingredients except the butter.
Mix thoroughly until everything is well combined.
Heat a non-stick pan, add 5 gm. butter and let it melt.
Divide the chicken mixture into 2 equal parts.
Take one part and make a ball shape using your palms.
Flatten it a little and put it on the pan. Then flatten it
more using a spoon or a spatula.
Let it cook until one side is browned and then flip it.
Let the other side cook until browned. (You can flip it
2-3 times and ensure both sides are cooked well).
Once done, take it out and repeat with the remaining
chicken mixture.

Serve it hot with some mint-coriander chutney and enjoy.

Macros:

Fat: 9.3 g
Protein: 23.1 g
Carbs: 2.1 g
Recipe picture

Ginger chicken with finger

chilies
Ingredients:

100 gm. Chicken breast cut into pieces
1 tsp. Ginger powder
10 to 12 Finger chilies
Salt to taste
15 gm. Butter
3 to 4 crushed garlic cloves
Dash of lime juice
Half glass water
Coriander for garnish

Method:

Heat butter in a pan and add the chilies (few of them
crushed) to it.
Fry the chilies for a minute and then add the ginger
powder, mix it all.
Add the cut chicken along with black pepper, salt,
garlic, and lime juice.
Mix all the ingredients together and keep cooking on
slow flame
Add the water mix again and let the chicken cook for
10 minutes with a closed 　lid.
Cook till the chicken gets tender and till the water
dries up to a sauce like consistency.

Garnish with coriander and is ready to eat.

Macros:

Fat: 15.4 g
Protein: 23.1 g
Carbs: 1 g

Recipe picture

Grilled chicken with creamy

mushroom sauce

Ingredients:

Chicken Breast Fillet: 150 gm.
Mixed Italian Herbs: 1 tsp.
Chili Flakes: 1 tsp.
Butter: 10 gm.
Mushrooms: 40 gm., sliced
Water: 1 tbsp.
Heavy Whipping Cream: 40 ml
Grated Cheese: 30 gm.

Method:

Rub the chicken fillet with chili flakes, Italian herbs,
salt, and pepper.
Heat 5 gm. Butter in a non-stick pan and cook chicken
fillets on both sides until cooked through and
browned.
Once done, take them out on the serving plate.
In the same pan add the remaining butter, sliced
mushrooms, one its half done add a tbsp. of water and
the cream. Bring it to boil and add grated cheese in
the
end.
Add salt and pepper and if you want you can add more
Italian herbs and chili flakes for pasta kind of flavor.
Once the cheese melts, switch off flame.
Pour this sauce over your chicken and enjoy!

Macros:

Fat: 22.4 g
Protein: 48.9 g
Carbs: 2.5 g
Recipe picture

Omelette with mushrooms and

cheese

Ingredients:

Eggs: 2
3-4 mushroom thinly sliced
1 cheese slice
Mixed dry Italian herbs to taste.
1 tsp. butter to make the omelet and 1 tsp. butter for
mushrooms.

Method:

Whisk the eggs and seasonings and make an omelet.
Keep it aside.
Then in the pan heat 1 tsp. Butter. Add the mushrooms
and sauté until browned.
Then add in a bit of water. Salt and pepper and 1
cheese slice. Mix well and cook until the cheese melts
and thickens. Keep the filling aside.
Make the omelet in another non-stick pan using 1 tsp.
butter. When the omelet is about to be done, add in the
filling in the middle of the omelets and fold!

Enjoy it hot!

Macros:

Fat: 19.4 g
Protein: 15.1 g
Carbs: 2 g
Recipe picture

Cheesy egg paneer paratha

Ingredients:

Hard boiled eggs: 4
Paneer: 100 gm.
Cheese: 25 gm.
Garlic powder: 1 tsp.
Salt: as required

Method:

Blend the boiled eggs with little water till you get
smooth paste.
Knead paneer, cheese, and all the seasonings along
with the egg paste.
Spread some butter in a non-stick pan. Make rounds of
the mixture and flatten it using spatula. Heat should be
low. Flip once one side is done.
I made 4 parathas with the above-mentioned ingredients.

Macros:(each paratha)

Fat: 37.2 g
Protein: 43.5 g
Carb: 2.5 g
Recipe picture

Broccoli chicken pops

Ingredients:

Chicken: 100 gm., minced
Garlic: 1-2 cloves, finely chopped
Green chilies: as per your taste
Coriander: 1 tbsp.
Broccoli: 5 tbsp., roughly chopped, only florets
Salt to taste
Butter: 6-7 gm.

Method:
Mix everything except butter.

Heat a pan; add the butter and fry tiny balls from the
mixture till golden brown.
I put them into the oven for 20 minutes afterwards for
the extra crispness.
You can add red chili powder, garam masala, or any
seasoning of your choice. You can also roll them in
husk and then fry. In that case you will get a
granulated coating.

Macros:

Fat: 9.2 g
Protein: 23.1 g
Carbs: 0.5 g
Recipe picture

Deviled eggs/ eggs mimosa

Ingredients:

Boiled eggs: 3
Crumbled Paneer: 50 gm.
Greek Yoghurt/ Hung Curd: 2 tbsp.
Salt and black pepper to taste
Paprika powder: 1/2 tsp.
Mixed dry herbs: 1/2 tsp.

Method:

Cut the boiled eggs into half.
In a bowl, scoop out all the yolks. Add in the crumbled
paneer, yoghurt, salt, pepper, mixed dry herbs and
paprika powder.
Mix well and then add these ingredients to a blender
and blend it a bit to make it smooth. Now add this
filling on top of the eggs.
Sprinkle some pepper on top and its ready to serve.
You can serve these cold as well, by keeping in the fridge

for about an hour before serving!

Macros:

Fat: 22.6 g
Protein: 34.5 g
Carbs: 2.8 g
Recipe picture

Cheesy chicken 65

Ingredients:

Boneless Chicken: 100 gm.
Ginger Garlic Paste: 1 tsp.
Onion: 1⁄2
Cheese Spread: 1 tbsp.
Ghee/Butter: 10 gm.
Salt to taste
Chicken 65 Masala: 1 tsp.

Method:

Cut the boneless chicken into cubes and marinate them
with ginger garlic paste, add cheese spread and mix it
well.
Keep it for few minutes and then add salt (according to
taste) chopped onion and Chicken 65 masala.
Mix it well and allow it to rest for at least 20 minutes.
Take a wok or pan and add ghee/butter. When hot, add
the marinated mixture and cook well until the chicken
is done.

Macros:

Protein: 26.5 g
Fat: 12.6 g
Carbs: 1.5 g
Recipe picture

Chicken tadkewala

Ingredients:

100 gm. boneless chicken cut in cubes
1 tsp. ginger garlic paste
Salt to taste
20 gm. Butter
1 tsp. any dry masala
10 to 15 gm. onion
4 to 5 Red dry chilies
4 to 5 finger chilies
Curry leaves
5 to 6 garlic cloves crushed
Half tsp. Jeera
Coriander

Method:

Heat some butter in a pan and fry the onions till
golden brown and add the ginger garlic paste and
fry for a minute.
Add the cut chicken and mix it all well adding the
masala
Add half glass water and stir and close the lid of
the pan and let the chicken cook
For Tadka, heat some butter in a small tawa or
tadka kadhai. Add jeera, curry leaves, all the
chilies, and garlic cloves and let it fry for a few
minutes.
Add the tadka to the cooked chicken and close the
lid again.
Cook for a few minutes.

When done, serve and garnish with coriander.

Macros:

Protein: 25 g
Fat: 10 g
Carbs: 6 g
Recipe picture

CHEESY CHICKEN

Ingredients:

Boneless chicken: 100 gm.
Butter: 5 gm.
Chili powder: 1⁄4 tsp.
Garam Masala: 1⁄2 tsp.
Salt as needed
Water as needed
Cheese Slices: 2
Dry Italian herbs: 1⁄2 tsp.

Method:

Cut the boneless chicken into bite size pieces.
In a non-stick pan, add butter. Add ginger garlic paste.
Sauté on a low flame until the raw smell is gone.
Add the turmeric powder, chili powder, garam masala,
and salt.
Add the chicken pieces and mix well.
Add a little bit of water, mix and cover a lid. Cook for
about 10-12 minutes. Keep checking in between if it
needs more water.
When the chicken is almost done, add in the cheese
slices and mixed herbs. Mix well until the cheese
melts.

Serve hot.

Macros:

Protein: 30 g
Fat: 12 g
Carbs: 1.2 g

Recipe picture
CHAPTER 9. INDIAN VEG RECIPES

Cheesy paneer kali mirch

Ingredients:

Paneer: 100 gm.
Butter: 5 gm.
Salt to taste
Black pepper: 1⁄2 tsp.
Chili powder: A Pinch
Shahi Paneer Masala (Everest Brand): 1⁄2 tsp.
Water: 1⁄4 cup
Cheese slices: 2

Method:

In a non-stick wok/pan, add the butter.
Add the paneer cubes, salt, black pepper, a pinch of
chili powder, and shahi paneer masala.
Sauté till the paneer is browned lightly on all sides.
Add water and the cheese slices. Keep stirring until the
cheese melts completely and coats the paneer.

Enjoy immediately.

Macros:

Fat: 32 g
Protein: 28 g
Carbs: 1 g
Recipe picture

Paneer spinach chilly

Ingredients:

Paneer: 50 gm.
Spinach: 100 gm.
Spring onions: 10 gm.
Soya sauce: 1 tsp.
Ching's Miracle Chowmein masala: 5-10 gm.
Coconut oil: 1 tbsp.
Onion: 1/2
Green chilies: 2
Garlic: 2-3 cloves

Method:

Heat the oil in a pan and add the sliced onions, garlic
and chilies.
Stir-fry till the onions become golden brown. Add
chopped spinach and cook further on medium-high
flame.
Add the paneer cubes, soya sauce and miracle masala.
The miracle masala has barely 1gm sugar in 12gms of
masala so you can use it sparingly. Also, use the soya
sauce carefully.
Cook for a few minutes and add the spring onions for
garnish at the end.

Macros:

Fat: 20 g
Protein: 9 g
Carbs: 4 g
Recipe picture

Paneer koftas

Ingredients:

For the koftas:

Paneer: 100 gm crumbled
Spinach: 200 gmfinely cut
Cheese: 25 gm
Ghee: 5 ml
Ginger: 1 inch piece
Green chili: 2
Garam masala: 1⁄2 tsp
Salt to taste

Method:

Mix paneer, spinach, finely chopped ginger, chopped
chili, salt, and garam masala.
Make small balls and add cheese cubes in between.
In a pan, add around 5 ml ghee and pan-fry these
koftas till cooked, about 5 minutes.

For the gravy:

Yogurt: 80 gm.
Ghee: 5 ml.
Green coriander: A handful
Salt to taste
Garam masala: 1⁄2 tsp.
Red chili powder: 1⁄2 tsp.
Jeera: 1⁄2 tsp.

Method:

In same pan, add ghee. Once hot, add jeera and let it
crackle.
Take curd in a bowl. Mix green coriander, salt, garam
masala, and red chili powder.
Pour it in the pan, mix nicely, and remove from heat.
Now add the koftas to this gravy. Let them rest for a
while to absorb flavors from gravy.

Macros:

Carbs: 6 g
Fat: 40 g
Protein: 24 g
Recipe picture

Bell peppery paneer

Ingredients:

Paneer: 75 gm.
Red Bell peppers: 50 gm.
Onion: 10 gm.
Garlic: 2 cloves
Cheese: 1 slice
Salt to taste
Black Pepper powder: 1/3 tsp.
Red chili powder: 1/4 tsp.
Water: 1/4 cup
Butter: 1/2 tbsp.
Tip: people new to keto (below 4-5 weeks), you can skip
the onions!

Method:

In a pan, heat the butter. Pan-fry the paneer on both
the sides until slightly browned. Take them out and
keep aside.
In the remaining butter add the garlic, onions and bell
peppers. Sauté until the bell peppers are slightly soft
and browned. Switch off the flame and let it cool.
Now add it all in a blender, add 1/8th cup water and
blend it into a smooth paste.
Put the pan back on flame. Add the paste, the
remaining 1/8th cup water, salt, garam masala, black
pepper, and chili powder.
Mix well and cook for 5-7 minutes or until the gravy
thickens a bit.
Add the cheese slice and mix until it melts
completely.
Add the paneer, mix well again and it’s done!

Macros:

Carbs: 4 g
Protein: 18 g
Fat: 27 g
Recipe picture
STUFFED MUSHROOMS

Ingredients:

Butter: 5 gm
Chopped Garlic: 1 tsp.
Green bell pepper: 100 gm
Paneer: 100 gmgrated
Spinach: 150 gmchopped
Salt to taste
Mushrooms: 5-6
Coconut oil: 5 gm.
Mozzarella Cheese: 20 gm

Method:

Heat butter in a pan. Add garlic, finely chopped
capsicum/green pepper, and grated paneer. Stir-fry and
add chopped spinach leaves.
Add salt and cook till all water dries up and the
paneer-spinach mix is completely cooked.
Take the mushrooms and clean them thoroughly. (I
used baby bella mushrooms, you can use any
mushroom like cremini or portabella or white button
mushrooms)
Remove the stem and the gills of the mushroom to
create a small round space in the mushroom.
Marinate the mushrooms in coconut oil and salt.
Stuff the mushroom with the paneer spinach mix and
sprinkle mozzarella cheese on top.
Bake this for 13 to 15 minutes.
Garnish with chopped coriander.

Macros:

Protein: 23 g
Carb: 6 g
Fat: 35 g
Recipe picture

KETO TACOS

Ingredients:

For the taco:

Grated cheese
(mozzarella/cheddar/gouda/parmesan/cheese cubes): 40
grams.
This will make 2 tacos

For the filling:

you can actually choose anything of your choice like
veggies, paneer, eggs, chicken, etc. What I have used is:

2eggs
Little bit of grated zucchini
1 tsp. yogurt
Some black pepper n chili powder to sprinkle.

Method:

In a non-stick pan on a medium heat, add in the grated
cheese in a round shape. Let it melt and cook until
browned on the edges. (It will take some time you
have to be patient) When you see its evenly browned,
take a spatula and remove it slowly from the pan (it
will easily come out)
While the cooked cheese base is still hot, give it a
shape of taco (a U shape). Don’t let it get cold
otherwise it will get crispy and will break when you
bend it. Add in filling of your choice. I made some
scrambled eggs and added that, topped with grated
zucchini, some yogurt to top and some chili powder
and pepper to sprinkle on top. Your awesome tacos are
ready.
Note: This cheese base is very versatile. You can crisp
up both sides and eat it like a papad, khakhra, etc.
You can sprinkle some seasoning of your choice.

I am adding only the macros of the taco. Filling can be
anything of your choice.

Macros:

Protein: 10 g
Carbs: 1 g
Fat:9g
Recipe picture

MUGHLAI SHAHI PANEER

Ingredients:

Paneer: 80gm.
Almonds: 15
Beaten Yogurt: 50 gm.
Fresh cream: 2 tbsp.
Saffron strands: 8-10
Rock Salt/ Sendha Namak: as per taste
Cloves: 2
Dried black pepper: 5
Bay leaves: 1
Cardamom: 2
Big cardamom: 1
Cinnamon stick: 1
Butter/Ghee: 2 tbsp.
Ginger grated: 1 tsp.

Method:

Soak almonds overnight in water. Blanch to remove
the skin and make a thick paste in blender with 1 tsp.
water and 1 tbsp. fresh cream.
Now heat 1 tbsp. butter in a pan andstir-fry paneer
cubes. When brown and crispy, take it out and soak it
in water. (for the sponginess)
Now in the same pan, add the remaining butter. Add
cloves, dried black pepper, bay leaf, cumin seeds,
cardamom (both), and cinnamon stick. Let each
splutter at low flame. Now add grated ginger to it, let
it get little brown.
Then add beaten curd to it. Add salt and stir it slowly.
Let it thicken.
In a bowl take 1 tbsp. cream and add saffron stands
and mix it till it gets saffron color.
When the curd becomes little thick, add almond paste
to it. Let it cook for a while.
Add paneer cubes to the bubbling almond and curd
mixture in the pan.
Now add saffron infused cream to it. Stir it properly,
till the gravy gets a nice color.
Now switch off the flame n serve this in serving bowl
or plate
Garnish it with finely chopped almonds and saffron
stands

Macros:

Fat: 43.8 g
Protein: 21.1 g
Carbs: 4.6 g
Recipe picture

Tangy dahi paneer ghotala

Ingredients:

Mashed paneer: 200 gm.
Butter: 20 gm.
Yogurt: 3 tbsp.
Kashmiri lal mirch: 1 tsp.
Ginger garlic paste: 1 and 1⁄2 tsp.
Shahi Paneer masala: 1 tsp.
Curry leaves
Mustard seeds: 1⁄2 tsp.
Salt to taste
Coriander to garnish
Half lime juice
2 finely chopped green chilies

Method:

Heat butter in a pan and add the green chilies followed
by ginger garlic paste, stir for a bit.
Add all the masalas and mix it all. Then add the
yogurt, mix well.
Add the paneer and salt followed by 3/4 glass of
water. Add the lime juice and coriander and let the
paneer cook till it gets to a little dry consistency.
Once it’s almost cooked, add mustard seeds and curry
leaves tadka to it. Done.

Macros:

Fat: 43.7 g
Protein: 37.6 g
Carbs: 3.3 g

Recipe picture

Gobi/cauliflower upma

Ingredients:

Cauliflower/Gobi: 80 gm.
Finely chopped onion: 10 gm.
Finely chopped bell peppers: 10 gm.
Butter: 1/2 tsp.
Mustard seeds: 1/4 tsp.
Heeng/Asafetida: A pinch
Curry leaves: 4-5
Sambar masala: 1/3 tsp. (this is optional, I like that masala
so used it, u can use any other of your choice)
Water as needed

Method:

Grate the cauliflower with a hand grater or a food
processor (of course wash the cauliflower first)
Now heat the butter in a pan. Add mustard seeds,
heeng and curry leaves. Let it crackle.
Then add the onions, bell peppers and grated
cauliflower. Mix well and cook for about 3-4 minutes.
Then add salt, chili powder, garam masala, sambar
masala and mix well.
By this time,it would look really dry, sprinkle some
water and mix well (only sprinkle, don't go overboard
with the water).
Repeat this step whenever the upma seems too try.
Cook it until the cauliflower is soft. Serve hot!

Macros:

Protein: 1.6 g
Carbs: 2.5 g
Fat: 4.1 g
Recipe picture

Sautéedasparagus

Ingredients:

Garlic: 5-6 cloves, crushed nicely
Sesame seeds: 1 tsp.
Butter/Coconut Oil: 10 ml.
Chia and Flax seeds: 1 tsp. each (optional)
Soya sauce or liquid amino (Keto friendly): 1 tablespoon
Asparagus: 200 gm. (Can use green beans too)
Bell peppers: 1 tbsp., chopped

Method:

Take a pan. Heat oil/butter. Sauté garlic with sesame
seeds, chia, flax seeds over medium-high heat for 3 to
5 minutes.
Add and sauté asparagus until its crisp-tender. Add a
tablespoon soy sauce; reduce heat to medium low.
Cook 3-4 minutes or until asparagus is tender. Garnish
with bell peppers and serve!

Macros:

Fat: 10 g
Carbs: 4 g
Protein: 2 g
Recipe picture

Paneer stuffed karela

Ingredients:

Karela/Bitter Gourd - 80-100 gm.
Paneer: 20 gm.
Onion: 1/2
Jeera: 1⁄4 tsp.
Salt to taste
Turmeric powder, chili powder, chaat masala, garam
masala: 1⁄2 tsp. each
Yogurt: 2 tsp.
Ghee: 5 gm.

Method:

Slit the karela & remove the seeds. Apply salt & keep
it aside for some time. Boil it in water, which will take
the bitterness off. Don't cook it completely.
For stuffing, add ghee, jeera, chopped onion, mashed
paneer, add all the spices, ginger garlic paste, and salt.
Add 1 tsp. yogurt and cook for around 2 minutes.
For marinating, in a bowl add 1 tsp. yogurt & the
spices. Mix and apply to the bitter gourd. Stuff it with
paneer mixture and let it cook.
Garnish with chaat masala & lemon. Enjoy!

Macros:

Carb:4g
Protein: 3.6 g
Fat: 12 g
Recipe picture

Achaari paneer

Ingredients:

Paneer cubes: 100 gm.
Butter: 1 tsp.
Yogurt: 1 tsp.
Juice of 1/4th lemon
Achari Masala (Pickle masala): 1 tsp.
Salt to taste

Method:

Take Paneer in a bowl. Add yogurt, ginger garlic
paste, salt, lemon juice, and the masalas to it.
Mix it all up to coat the paneer
Add butter in a non-stick pan. Once it heats up, add
the coated paneer.
Cook for 10 to 12 minutes and it’s ready to be served.

Garnish with coriander leaves.

Macros:

Protein: 21 g
Fat: 23 g
Carbs: 5 g
Recipe picture

Punjabi kadhi with mirchi

tadka

Ingredients:

Yogurt: 50 gm.
Dry Chili (red or green): 2
Salt to taste
Panch Phoran: 1 tsp. (panch phoran is an equal mix of
methi seeds, kalonji, jeera, sarso and saunf). You can use
only jeera and sarso, if not panch phoran.
Red Chili powder: 1/2 tsp.
Kasuri Methi: 1 tsp. (optional)
Onion: 1/2, thinly sliced
Garlic: 2 cloves, chopped
Butter: 1/2 tbsp.
Water: 1/4 cup
A pinch of heeng

Method:

In a wok, heat the butter. When hot, add the dry chili,
heeng and panch phoran. Once it crackles add in the
onions and garlic to sauté.
In a bowl, add the yogurt, salt, chili powder, turmeric
and garam masala. Mix well.
Once the onions and garlic are browned, add in the
yogurt. Mix well and add water.
Add kasuri methi and cook till the kadhi gets a little
thick. (It will not be as thick as the actual kadhi)
Serve hot.

Note: you can add curry leaves too while sautéing the
onions, it adds great flavor! Also, use a low carb yogurt
(hung curd is preferable)

Macros:

Fat:4g
Carbs: 4 g
Protein: 3 g

Recipe picture

Cheese fingers

Ingredients:

Cheese cubes: 4
Desiccated coconut: 10 g
Water as needed
Curry leaves: A few
Mustard seeds: A few

Method:

Cut cheese lengthwise. Dip in water (you can use egg
also to dip).
Coat with coconut. On a slow flame let the coconut
roast. Add in the curry leaves and mustard seeds to
enhance the flavor of coconut.
Serve hot (can be reheated in microwave).

PS: If you use egg to coat cheese make sure to season
it. 　Be patient and keep flipping the fingers to roast
evenly from all sides.

Macros:

Carbs: 4 g
Protein: 22 g
Fat: 27 g
Recipe picture

Haandi paneer

Ingredients:

Paneer: 100 gm., cut into cubes
Medium/small onion: 1, very finely sliced
Ginger garlic Paste: 1 tsp.
Green chili: 1, slit lengthwise
Fresh Coriander, chopped
Small tomato: 1⁄2, very finely chopped
Bay leaf (tej patta): 1
Yogurt: 100 gm., beaten
Turmeric Powder: 1⁄2 tsp.
Black Pepper corns: 5-6, crushed into a powder
Ghee: 20 gm.
Salt to taste

Method:

Cut onion into two halves, and slice very finely. Heat
ghee, add onions, stir-fry till it turns brown.
Reduce flame and add ginger garlic paste. Stir and add
haldi, red chili powder, and garam masala. Mix.
Add tomato, green chilies and tej patta. Cook for 7-8
minutes on low flame.
Beat the yogurt with a spoon till smooth. Add it
gradually and cook for 4-5 minutes till dry. Add salt.
Add little water and boil. Add paneer and coriander
leaves. Cook on low flame till masala dries up a little
and coats the paneer pieces.
Add the fresh powdered peppercorns to the paneer.
Remove from flame.

Macros:

Fat: 45 g
Protein: 22 g
Carbs: 7 g
Recipe picture

Zucchini paneer tikkis

Ingredients:

Paneer: 50 gm.
Zucchini: 60-70 gm.
Cheese: 1 cube
Isabgol: 1.5 tsp.
Egg: 1 whole
Salt to taste
Pepper and chili powder to taste
Jeera powder: 1⁄2 tsp.
Coconut oil: 10 gm. (You can also use Italian herbs
instead of Indian spices)

Method:

Grate the zucchini and strain the water out.
Grate paneer, cheese and add to the zucchini.
Add the rest of the ingredients and mix well.
Heat coconut oil in a pan and make small globs of this
mixture and cook on a low flame for a few minutes
both sides.

Macros:

Fat: 30.1 g
Protein: 22.9 g
Carbs: 2.8 g

Recipe picture

Pan roasted paneer

Ingredients:

Paneer: 100 gm.
Butter: 5 gm.
Coriander powder: 1 tsp.
Turmeric powder: 1 tsp.
Cumin powder: 1 tsp.
Roasted cumin powder: 1 tsp.
Oregano: 1 tsp.
Juice of 1⁄2 Lemon
Salt to taste

Method:
Cut paneer in small cubes. Add all the ingredients

excluding butter & mix well.
Take a pan. Add butter. Add paneer pieces. Roast well
in butter till paneer looks little crispy.

Macros:

Fat: 24.8 g
Carbs: 1.2 g
Protein: 18.33 g
Recipe picture

Stuffed paneer kulcha

Ingredients:

For Kulcha:

Almond flour: 25 gm.
Husk: 1 and a half tsp.
Salt to taste
Butter: 10 gm.
Yogurt: 2 tbsp.
Baking soda: 1 tsp.

For filling:

Paneer: 2 cubes
Onion: 1 tsp., chopped
Coriander leaves
Salt and red chili powder to taste
Grated Cheese: 20 gm.

Method:

Combine n mix all ingredients for Kulcha and knead
the flour. Make sure it is chapati sort of dough.
Keep it to rest for 10 minutes.
Meanwhile crumble paneer filling ingredients and
mix.
Take the dough and with the help of hands make it
round. Then flatten it. Stuff Filling and again flatten
with the help of hands. (Small size would be easier to
shape by hands).
Roast it over tava/oven.
Spread butter over it when done.

Macros:

Fat: 21 g
Protein: 15 g
Carb: 6 g
Recipe picture

Bharwa shimla mirch/stuffed

capsicum

Ingredients:

Capsicum: 1/2, seeds removed

For the filling:

Paneer: 50 grams, crumbled
Butter: 1 and a half tsp.
Ginger-Garlic paste: 1 tsp.
Garam masala: 1/2 tsp.
Chili Powder: 1/2 tsp.
Kasuri methi: 1 tsp.
Cream: 1 tbsp.
Cheese (can use any): 15 grams, grated

Method:

Melt 1/2 tsp. butter and brush it all over the capsicum.
Bake it in a pre-heated oven at 200 C for 7-8 minutes
or microwave it for 2 minutes.
Heat the remaining 1 tsp. butter. Once hot add the
ginger garlic paste. Sauté until slightly browned. Then
add the crumbled paneer, all the masalas, kasuri methi,
and salt. Mix well.
Now add the cream, mix and cook until dry.
Now in the semi baked capsicum, add the layer of
paneer bhurji.
Spread some grated cheese on top. Bake for another 15
minutes or until the cheese on top is browned.

If using microwave, cook for 3-4 minutes or until the
cheese is browned!
Enjoy the delicacy!

Macros:

Fat: 23.4 g
Protein: 12.5 g
Carbs: 2 g
Recipe picture

Paneer croquettes with cheesy
pepper dip

Ingredients:

For the croquettes:

Paneer: 100 gm.
Husk: 1 tbsp.
Cheese cubes: 2
Butter: 5-10 gm.
Chili flakes to taste
Oregano to taste
Salt to taste
Coriander

For Pepper Dip:
Cheese spread: 25 gm.

Cheese cubes: 2
Paneer: 10 gm.
Red bell pepper: 30 gm.

Method:

Grate paneer in a bowl. Add husk and rest of the
seasoning.
Cut small dices of cheese. Make croquettes from
paneer and add cheese in the center and shape them.
Heat butter in a pan, add the croquettes and shallow
fry them on slow flame until crisp on the outside and
melting cheese inside.
Make sure not to add grated cheese, if so the entire
paneer will crumble and result in a deconstructed
heap. Patiently keep flipping for even cooking and
crispness from all sides.
For the dip, roast the bell pepper on slow flame or in
microwave.
In a blender add cheese spread, grated cheese, grated
paneer, and smoked bell pepper. Blend until smooth.
This dip can be used with any accompaniments of
your choice.

PS: Don't overuse cheese spread as it has carbs. Also, the
Chips are just for plating

Macros: (for croquettes)

Carbs: 1 g
Protein: 30 g
Fat: 50 g

Macros: (for Dip)

Carbs: 6 g
Protein: 15 g
Fat: 20 g
Recipe picture

Chatpati mirch

Ingredients:

Big green chili (the one we use for pakoras): 1
Mustard seeds: 1/4th tsp.
Methi dana: 1/4th tsp.
Cumin seeds: 1/4th tsp.
Dry Coriander seeds: 1/4th tsp.
Asafetida (hing): A pinch Salt to taste
Black pepper and Black salt to taste
Coconut oil: 10 gm.

Method:

Add oil in a non-stick pan and add all the dry masalas
except salt, chili, and turmeric.
Once it crackles remove from heat and put it in a
blender, add a little water and blend once it cools
down.
All the masalas should blend well. Now in the same
pan drizzle a little oil and add chopped green chili,
sauté for 2 minutes and now add the masala paste.
Add salt, turmeric, and red chili powder and mix well.
Cover and cook on low flame for 5 minutes.

Enjoy chatpati mirchi with any paneer

Macros:

Fat: 10 g
Carbs: 4 g
Protein: 2 g
Recipe picture

Khatta meetha dahi paneer

Ingredients:

Paneer: 100 gm., cut to finger size pieces
Melted butter: 10 gm.
Yogurt: 15 gm.
Stevia to taste
Salt to taste
Black pepper: 2-3 pinches

Method:

Mix butter, yogurt, stevia, salt, and black pepper to
create a marinade.
Coat the paneer with the marinade.
Grill the paneer or pan fry for 15 to 20 minutes.

Macros:

Fat: 30 g
Protein: 19 g
Carbs: 1.5 g
Recipe picture

MASALA CHEESE CRISP

Ingredients:

Butter: 1 tsp.
Cheese cubes: 3
Oregano: as per taste preference
Chili flakes: as per Spice preference
Instant garlic powder: 1 tsp.
Green chilies: 2, finely chopped

Method:

Add butter in a non-stick pan. Heat to grease the
surface. Then turn off the gas and let it cool.
Grate the cheese cubes. Mix all the dry ingredients
(Oregano, green chili, chili flakes, garlic powder). Mix
it all well and evenly.
Spread the mixture evenly on the greased pan surface.
Turn on the gas at high flame. Observe the borders of
the cheese. As they turn brownish, switch to medium
flame and let it cook.
Cook for about 2 minutes and once you see the top
layer of cheese has melted to your liking, turn off the
gas.
Carefully Take it off the non stick pan, to your plate.

Note: You can use a little capsicum and onion for flavor if
you are well adapted. All the ingredients except cheese
are to provide flavor. You can experiment with other stuff
and adjust as per your liking.

Macros:

Fat: 20 g
Protein: 11 g
Carbs: 1.5 g

Recipe picture

Broccoli paneer methi tikki

Ingredients:

Broccoli: 3-4 florets
Crumbled Paneer: 50 gm.
Methi / Fenugreek leaves: A handful
Cheese: 1 cube, grated
Isabgol / Husk: 2 tbsp.
Salt to taste
Seasonings of your choice like chili powder, pepper,
garam masala, etc.
Butter: 1 tbsp.

Method:

Boil the broccoli for just 5 minutes. Take it out and blend
until coarse.
Then in a bowl, add the blended broccoli, crumbled
paneer, chopped methi leaves, grated cheese, isabgol, salt,
and all the spices.
Mix well and make equal sized tikkis.
In a non-stick pan, heat butter and cook the tikkis until
browned on both sides.

Macros:

Fat: 28 g
Protein: 15 g
Carbs: 0.5 g

Recipe picture

Paneer fried broccoli rice

Ingredients:

Broccoli: 200 gm.
Butter/Coconut oil: 10 gm.
Paneer: 100 gm.
Soy sauce: 1⁄2 tsp.
Salt to taste

Method:

Grate or pulse broccoli in food processor until you get
rice like texture.
In a pan, heat 5 gm. ghee. Sauté paneer pieces until
browned on both sides and keep aside.
In the same pan, add rest of the oil and ginger-garlic
paste. After a minute add broccoli and stir-fry on
medium to high flame for 2-3 minutes.
Add a dash of soy sauce and salt. Add sautéed paneer
pieces.

Mix well and serve.

Macros:

Protein: 18 g
Fat: 35 g
Carb: 1 g
Recipe picture

Lauki ka paratha

Ingredients:

Lauki: 50 gm. (grated and boiled, remove water
completely)
Paneer: 50 gm., mashed
Palak/Spinach: 50 gm., washed, dried and cut finely
Ghee: 5 ml.
Green chilies: 2
Salt to taste

Method:

Mix all (except ghee) and make dough. Make equal
sized balls.
Take clean poly paper, keep dough and press it with
fingers making round parathas.
On non-stick tawa, add little ghee and place the
prantha. Let it cook nicely (I keep plate on it for
evenly cooking, then holding that plate we can revert
it, as it is very delicate).
Cook on both sides and it’s ready.
You can serve it with raita.

Macros:

Carbs: 1 g
Fat: 14 g
Protein: 7 g
Recipe picture

Cheese burst paneer nawabi
tikka

Ingredients:

Paneer: 200 gm., sliced
Ginger Garlic paste: 1⁄2 tsp.
Small onion: 1⁄2
Yogurt: 1.5 tsp.
Salt to taste
Nawabi masala or any masala you like for tikkas: 1.5 tsp.
Coriander
Cheese slice: 2

Method:

Cut paneer into 1 by 1.5 inch slim cubes. Place cheese
in between 2 paneer cubes and keep it aside.
Now grind the onion, yogurt, ginger garlic paste, salt,
coriander, and masalas to a fine paste.
Dip the paneer cheese combo into the blended masala.
Grill the paneer for 15 to 20 minutes. Or you can pan-
fry it too.

Macros:

Fat: 49 g
Protein: 46 g
Carbs: 3 g
Recipe picture
Broccoli cutlets

Ingredients:

Broccoli: 100 gm.
Salt to taste
Pepper: 1/2 tsp.
Tandoori Masala: 1 tsp.
Grated cheese: 40 gm.
Butter: 5 gm. if making in oven, 10 gm. if making in pan.

Method:

Blanch the broccoli for 10 minutes and strain all the
water.
Once it cools, grind it in a grinder until it's crumbled
roughly. (Don’t make it a smooth paste). Squeeze out
the excess water and add it in a bowl.
Mix all the other ingredients well and make small
equal sized cutlets.
Place an aluminum foil in the baking tray. Melt 5 gm.
butter.
Brush some butter on the foil and some on the cutlets.
Bake them for about 15 minutes (turn them around in
between to cook both sides) or until it browns.
Alternatively, if cooking in a pan, heat butter and cook
the cutlets until browned on all sides.

Macros:

Fat: 14 g
Protein: 10 g
Carbs: 1 g
Recipe picture

Creamy veggies paneer

Ingredients:

Paneer: 150 gm.
Spring onions: 20 gm.
Tomato: 1 small, diced
Broccoli: 25 gm., diced
Spinach: 50 gm., cut
Cabbage: 20 gm., julienned
Cream: 5 gm. (If on low carb, can add some milk too)
Coconut Oil/Butter: 10 ml.
Ginger paste: 1 tsp.
Cumin seeds, dried mint, Cumin powder, Garam masala,
Dried dhaniya powder, Red chili powder, Salt, and Pepper
to taste.
You can add whatever green vegetables you want. I
recommend green bell peppers/red bell peppers/ mint
leaves chutney.

Method:

Add paneer and cream, and some water to a grinder or
blender and blend well.
Add oil or butter in a pan over medium heat, cumin
seeds and ginger paste until the seeds splutter.
Now add green onions and tomato and sauté until the
onions are translucent. Oil should separate.
Add all the vegetables and spices with salt and cook
until vegetables are tender
Now add the paneer and then add more spices to adjust
as per your taste.
Consistency can be as you like depending over what
you would like to pair it with.

Macros:

Fat: 44 g
Protein: 29 g
Carbs: 4 g
Recipe picture
Gobi bhaji

Ingredients:

Gobi/Cauliflower: 100 gm.
Jeera: 1⁄2tsp.
Garlic cloves: 2-3
Ginger: 1⁄2 inch
Curry leaves
Haldi: 1⁄2tsp.
Red chili powder: 1 tsp.
Green chili: 1
Coriander

Method:

Add in all the ingredients in a cooker. Add in 5-6 tbsp.
of water. Let it cook till 5-6 whistles.
Once done and dry up the remaining water.
Serve hot with cheese roti or paneer roti.

Macros:

Carbs: 2 g
Protein: 2 g
Fat: 0.5 g
Recipe picture

Paneer kolhapuri keema

Ingredients:

Mashed paneer: 100 gm.
Kolhapuri masala: 1 tsp.
Half finely chopped onion
Salt to taste
Green chilies: 2, slit
Butter: 15 gm.
Water: 1 cup

Method:

Heat butter in a non-stick pan and add onion, chilies
and ginger garlic paste to and sauté for some time.
Then add the masala and salt to it and cook for a
minute or two
Add the paneer to it and cook for 2 to 3 minutes till the
butter leaves the paneer. 　Then add water to it.
Cook till the water dries and makes the keema like
thick gravy.
Garnish it with some coriander and butter.

Macros:

Fat: 36 g
Protein: 18 g
Carbs: 4 g
Recipe picture

Dahi paneer gravy

Ingredients:

Paneer: 50 gm.
Almonds: 4
Greek Yogurt: 50 gm.
Onion: 1⁄2
Ginger garlic paste: 1 tbsp.
Sabzi Masala/Curry powder: 1 tsp.
Roasted Cumin powder: 1/2 tsp.
Red chili powder: 1/2 tsp.
Butter: 5 gm.
Water as needed

Method:

Marinade the paneer in the Greek yogurt and all the
dry masalas, including salt. Mix well and leave for
about 1/2 an hour.
Blanch the almonds and remove the skin. In a blender
add in 1/2 an onion and the blanched almonds. Add a
little water and blend until smooth paste.
In a pan, heat butter. Add the cumin seeds and once it
crackles, add in the onion- almond paste and the
ginger garlic paste.
Cook on a medium flame until the masala is slightly
browned. Then add in 3-4 tbsp. water, mix well and
add the marinated paneer.
Add in another 4-5 tbsp. water, mix well and cook for
about 3-4 minutes.
Once done, switch off the flame, serve it hot!
Garnish with some fresh coriander if you like!

Macros:

Fat: 18.4 g
Protein: 11.7 g
Carbs: 5.3 g
Recipe picture
Cheese masala dosa and

coconut chutney

Ingredients:

Cheese cubes: 2 (30 grams)
Paneer: 100 gm.
Onion: 15 gm.
Green chili: 2
Butter: 5 gm.
Mustard seeds: 1⁄4 tsp.
Cumin: 1⁄4 tsp.
Curry leaves: A few
Salt to taste
1 heaped tsp. Sambar masala
Coriander

For chutney:

Desiccated coconut: 50 gm.
Garlic cloves: 2-3
Ginger: 1⁄2 inch
1 green chili
Curd: 1 tbsp.
Salt as needed
Water as needed

Method:

Grate cheese on a hot pan and make a crisp Dosa on
low flame. Keep aside.
Melt butter and add mustard, jeera, curry leaves, green
chili and sauté for a while. Add onions cook till they
turn pink.
Add sambar masala and salt. Add paneer cut into small
dices. Mash a few pieces. Add coriander.
Serve hot with the cheese Dosa.
Blend all the ingredients of the chutney adjusting curd
and water to avoid watery chutney, as desiccated
coconut won't hold it much together.

Macros (for Masala Dosa)

Carbs: 1 g
Protein: 33 g
Fat: 48 g

Macros(for chutney)

Carbs: 3 g
Protein: 3 g
Fat: 31 g
Recipe picture
Spicy paneer pizza

Ingredients:

Paneer: 100 gm.
Cheese: 50 gm.
Isabgol: 2 tsp.
Butter: 10 gm.
Kitchen king masala: one pinch,
Salt to taste
Chaat masala, black pepper powder, oregano and chili
flakes to taste.

Method:

Grate cheese and keep them ready.
Mash paneer and add isabgol and all spices except
oregano and chili flakes.
Make a medium thick round base using hand. Shallow
fry this base using half the butter and then flip it and
use remaining butter.
Top it with grated cheese, oregano and chili flakes.
Cover it with a lid for some time for the cheese to
melt.
Enjoy hot and spicy paneer pizza.

Macros:

Carbs: 1.2 g
Protein: 27.1 g
Fat: 38.1 g
Recipe picture

Cauliflower hashbrowns

Ingredients:

Cauliflower: 100 gm., grated
Cheese cubes: 2 (grated)
Salt to taste
Isabgol: 1 tbsp.
Ghee: 5 gm.
Paneer: 25 gm. (mashed)

Method:

Combine all the ingredients except ghee.
Over non-stick pan, spread ghee and spread the
mixture like hash browns /round shape.
Cover it with lid and let it cook in low flame 2-3
minutes. Take off the lid n cook again for a minute and
switch off the flame.
Let it be on the pan for 3-4 minutes. It will turn crisp n
golden. If you are allowed you can add more cheese. It
will taste yummier. (It takes time, don’t try when you
are super hungry)

Macros:

Fat: 21 g
Protein: 16.5 g
Carbs: 6 g
Recipe picture

Creamy saag paneer/palak

paneer

Ingredients:

Paneer: 100 gm.
Finely chopped spinach: 150 gm.
Onion: 30 gm., finely chopped
Garlic: 2 cloves, finely chopped
Salt to taste
Chili powder: 1/2 tsp. (adjust according to your taste)
Dhaniya powder: 1/2 tsp.
Butter: 8 grams
Cream: 1 tbsp. (15 ml)

Method:

Rinse the spinach and chop them finely. (Very finely).
In a pan, heat 4-grambutter. Add cumin seeds and
once it crackles, add the chopped garlic and onions.
Sauté until slightly browned.
Then add the spinach, salt and all the dry masalas. Add
1/3-cup water and cook
until the spinach softens and the water reduces.
Then add the cream and the paneer.
Mix well and cook until the gravy reaches a thick
consistency.
Serve it hot with added 4-grambutter on top!

Macros:

Protein: 18 g
Fat: 30.5 g
Carbs: 3 g
Recipe picture

Paneer kadhai tikka

Ingredients:

Kadhai masala: 1 tsp.
Salt to taste
Half lemon juice
Curd: 2 tsp.

Method:

Marinate the Paneer in all the ingredients.
Grill or tawa fry using butter for 18 to 20 minutes.

Macros:

Protein: 37 g
Fat: 49 g
Carbs: 3.3 g
Recipe picture

Husk and flaxseed roti

Ingredients:

Husk / Isabgol: 50 gm.
Flax seed powder: 10 gm.
Ajwain: 1⁄2 tsp.
Salt to taste
Hot water to mix the dough
Ghee/ coconut oil: 10 ml
Sprigs of coriander and mint leaves
Can add green chilies too (optional)

Method:

Add all the dry items and mix with hot water and 5 ml
ghee/ coconut oil.
Quantity of water depends on how the husk reacts.
Roll it out flat on a parchment paper.
Add the remaining ghee in a tawa. Then heat the tawa
on a high flame to allow the roti to cook to golden
brown.

The roti should be cooked on all sides and should be
crisp. Serve it hot.

Macros:

Fat: 13.2 g
Protein: 2.1 g
Carbs: 0.7 g
Recipe picture

Paneer dahi bhalla

Ingredients:

Grated paneer: 100 gm.
Finely chopped coriander leaves
1.5 spoon mint chutney
Lal mirch powder: 1/2 tsp.
Salt to taste
Chaat masala to sprinkle
Yogurt: 80 gm., beaten
Stevia to taste (optional)
Ghee: 5 gm.

Method:
Mix paneer, salt, isabgol well and make small round
tikkis and fry on pan.
Serve tikki on plate.
Cover tikkis with chilled beaten curd (use stevia and
little bit salt and beat).
Garnish with some lal mirch chat masala, coriander
leaves, and mint chutney

Macros:

Fat: 27 g
Protein: 20 g
Carbs: 3.5 g
Recipe picture

Tawa masala paneer

Ingredients:

Paneer: 100 gm.
Ginger Garlic Paste: 1 tbsp.
Salt and Chili powder to taste
Shahi Paneer Masala (Everest): 1 tsp.
Kasuri Methi: 1⁄2 tbsp.
Butter: 8 gm.

Method:

In a mixing bowl, add ginger-garlic paste, salt, chili
powder, turmeric powder, Shahi paneer masala, and
kasuri methi.
Mix all these and add in the paneer cubes to mix and
coat well.
Once coated well, heat butter in a non-stick pan and
cook the paneer on both sides until browned.

Macros:

Fat: 26 g
Protein: 18 g
Carbs: 2 g
Recipe picture

Paneer masala dry

Ingredients:

Paneer: 100 gm., cut in cubes
Butter: 15 gm.
Curd: 1 tsp.
Korma masala: 1.5 tsp.
Few drops of lime

Method:

Marinate the paneer in limejuice, curd, ginger garlic
paste, and the masalas.
Keep it aside for 15 to 20 minutes.
Heat butter in the pan and add the marinated paneer to
it.
Cook with closed lid for first few minutes on a slow
flame
Remove the lid and cook for 5 to 10 minutes on high
flame.
Garnish with coriander and serve hot.

Macros:

Fat: 33 g
Protein: 19 g
Carbs: 3.5 g
Recipe picture

Gobi paneer paratha

Ingredients:

Cauliflower: 100 gm.
Paneer: 100 gm.
Ginger and garlic: 1 tbsp., grated
Chili paste: 1⁄2 tsp.
Husk/Isabgol: 1 tsp.
Butter: 10 gm.

Method:

Boil the cauliflower, and drain all the water (make
sure you make it super dry or else it will be tough to
make dough)
Add Grated Paneer, ginger, garlic, and chili paste. Add
salt and pepper to taste. Then add the husk.
Start binding and making dough, if needed, add 2-3
tbsp. water.
Leave the dough for 15-20 minutes, so it gets settled
and husk soaks all the water.
Now you can make paratha as regular paratha, give it
shape using hand only or else it will break.
Using ghee/butter in a pan, cook the paratha just like
regular paratha.
Serve hot.

Macros:

Fat: 28 g
Protein: 19 g
Carbs: 4.5 g
Recipe picture

Schezwan fried cauli rice

Ingredients:

Cauliflower: 100 gm.
Dry ginger and garlic powder: 1/2 tsp. each
Salt and paprika powder to taste
Bell peppers: 25-30 gm.
Butter: 5 gm.
Ching's Schezwan chutney: 1-heaped tsp.
Water as needed

Method:

To make cauli rice, either grate cauliflower or pulse it
for a few seconds in a blender/food processor, until
you get rice like pieces.
In a pan, heat butter. Once done, add chopped onions,
bell peppers and the dry ginger and garlic powder. Mix
it and sauté for 3-4 minutes.
Then add the cauli rice. Add salt and paprika powder
and a few spoons of water. Mix well and cook until the
cauli rice is soft. (Around 5-6 minutes)
Then add the schezwan chutney. Give it a good mix
and cook for another 4-5 minutes. Switch off the flame
once done.
You can serve it with some yogurt.

Macros:

Fat: 5.6 g
Protein: 3 g
Carbs: 4.5 g
Recipe picture

Dahi paneer hari mirch wala

Ingredients:

Curd: 2 tsp.
2 to 3 green chilies
Handful of coriander
Salt to taste
Black pepper to taste

Method:

Grind curd, chilies, coriander, salt, butter, and black
pepper to a fine paste.
Coat the Paneer with the paste and grill it for 20
minutes or pan fry until both sides cooked.
It’s ready to serve.

Macros:

Fat: 51 g
Protein: 38 g
Carbs: 2 g
Recipe picture
Kadhai paneer

Ingredients:

Paneer: 200 gm.
Onion: 1 medium
Capsicum: 1⁄2
Kasuri methi: 1 tbsp.
Bay leaves: 1
Coriander seeds: 1⁄4 tsp.
Green coriander
Salt to taste
Ghee: 10 gm.
Garlic-ginger: 1 tbsp. each
Green Chili: 2
Chili Powder: 1 tsp.
Cream: 20 ml
Almond powder: 1 tsp.

Method:

Cut the paneer in your desired shape n thickness.
Shallow fry it in a pan with ghee until golden. Take it
out once done.
Fry half onion pieces with a little ghee along with
green chili, garlic, ginger, and bay leaves until red
color. Take it out andblend.
In the same pan, pour the blended gravy and start
cooking it. Meanwhile roast some coriander seeds in a
tava until its aromatic.
Blend it n add to the gravy. Add, kasuri methi,
turmeric, garam masala, and salt to the gravy. When
the gravy is mostly done add cream and roasted
almond powder.
Add paneer, onion, and capsicum. Add green
coriander and cook on low flame for 5-7 minutes.
Done.

Macros:

Fat: 56 g
Protein: 39 g
Carbs: 5.5 g
Recipe picture

Paneer falhari sandwich

Ingredients:

Paneer: 100 gm.
Hung curd: 80 gm.
Almonds: 10
Green chili: 1
Salt and Stevia to taste
Butter: 5 gm.

Method:

Blend almond along with green chili, salt, and stevia.
Add this to hung curd. It would have a cheese spread
like consistency. Shouldn't be thin.
The blended ingredients will give a perfect taste of
light sweetness with salt and chili.
Apply the spread over 1 flat squared paneer Piece n
cover with another. (Paneer should be thinly sliced)
Roast over the pan with butter.
Make sure the chili, stevia and salt quantity is such
that it gives a tangy taste with curd, else u would not
enjoy if only 1 taste is dominating.

Macros:

Fat: 41 g
Protein: 24 g
Carbs: 4.5 g
Recipe picture

Chatpate paneer fingers

Ingredients:

Paneer: 100 gm.
Salt, black pepper, and chili powder to taste
Garam Masala: 1⁄2 tsp.
Chaat Masala: 1⁄4 tsp.
Tandoori or Tikka Masala: 1 tsp.
Kasuri Methi: 1 tsp.
Ghee/Butter: 5 gm.

Method:

Cut the Paneer into long slices. (Not too thick or thin)
Now in a mixing bowl, add the Paneer. Add salt, chili
powder and cracked pepper as per taste. Add garam
masala, chaat masala, tandoori or tikka masala, and
crushed kasuri methi and mix well. (Be gentle with the
paneer to ensure not to break the slices)
In a non-stick pan, add ghee or butter and cook both
sides until brown and crispy!!
You can bake them in the oven or air fryer too until
slightly browned.
Enjoy the crisp, tangy goodness!

Macros:

Fat: 25 g
Protein: 18 g
Carbs: 0
Recipe picture

Paneer chatpata bhel

Ingredients:

Paneer: 200 gm., thin small slices
Tandoori masala: 1 tsp.
Curd: 1 tsp.
Ginger Garlic paste: 1⁄2 tsp.
Salt to taste Mix all the ingredients and grill the paneer for
15 minutes and then just break them into small pieces.

For bhel:

1/2 finely chopped onion
Coriander
1 green chili, finely chopped
2 pinch chaat masala
Salt to taste
Lemon juice as per preference

Method:

Take paneer bites in a bowl add the onions, coriander,
chili, chaat masala, salt, and lemon juice and mix it
well.
Keto bhel is ready to be enjoyed.

Macros:

Protein: 37 g
Fat: 41 g
Carbs: 5.5 g
Recipe picture

Cheesy palak paneer tikki

Ingredients:

Paneer: 100 gm.
Palak/Spinach: 100 gm.
Cheese: 30 gm., grated
Salt, pepper, chili flakes, oregano, and other dry herbs as
per taste.
Butter/Ghee: 10 gm.

Method:
Chop spinach very finely. In a pan, add the chopped
spinach and cook until all the water released is
evaporated and the leaves shrink.
Once done, add the spinach into a bowl. Add grated
paneer and cheese.
Now add isabgol/husk and combine everything well.
Add salt, pepper, chili powder, dried oregano, thyme
and rosemary (or any dry herbs of your choice)
Give it all a good mix. Divide into equal sized balls
and make a tikki like shape.
In a non-stick pan, add ghee or butter.
On a medium flame cook both sides until brown and
crisp on the outside!

Macros:

Fat: 33 g
Protein: 25 g
Carbs: 1.5 g
Recipe picture

Paneer schezwan

Ingredients:

2 green chilies slit and cut into large pieces
Low carb schezwan sauce: 1 tsp.
Butter: 10 gm.
Salt to taste

Method:

Heat butter in a non-stick pan and add the ginger garlic
paste to it, mix well.
Add schezwan sauce to the mix and add the remaining
ingredients.
Cook for 10 minutes.
Serve hot.

Macros:

Fat: 28 g
Protein: 18 g
Carbs: 4 g
Recipe picture

Vada pav

Ingredients:

For vada

Paneer: 50 gm.
Capsicum: 1/2
Garlic: 1 clove, finely chopped.
Salt to taste
Cumin seeds: 1⁄4 tsp.
Butter: 5 gm.

For chutney

Small Bunch of Coriander leaves
Green chilies: 2
Garlic: 1 clove
Salt to taste
Lemon juice

Method:

Mash paneer and add all the ingredients for vada and
mix well.
I didn't use husk coz pav already has it and we
don’twant it to overpower the flavors.
You can use it if you want. Give the batter small tikki
shape and keep it in the fridge for 5-10 minutes.
In a non stick pan heat butter and add the tikkis and
cook, be patient if u have not added husk and allow it
to get completely cooked from one side. Flip and cook
again.
For chutney Blend all the ingredients. I have kept it a
little coarse to add desi touch.
Now slice the pav in two halves and roast them on the
pan. (Recipe of the Pav is shared below in the Pav
Bhaji recipe)
Once they are cooked, remove, spread a little chutney
on both, place the tikki in between andenjoy your vada
pav.

Macros:

Fat: 35 g
Protein: 26 g
Carbs: 6 g
Recipe picture

Pav bhaji

Ingredients:
For Bhaji
Take veggies Cauliflower, capsicum, French beans, few
spinach leaves: 100 gm. in total
Onion: 1/2 (optional)
Ginger: 1.5 inch grated
Garlic: 4 cloves
Butter: 5 gm.
Pav bhaji masala: 1 tbsp.
Salt to taste
Paneer: 20 gm.

For the Pav:
Paneer: 80 gm.
Yoghurt: 50 gm.
Husk: 2 tbsp.
Baking powder: 5 gm.
Salt to taste
Degi mirch: 1⁄2 tsp.

Method:
Put all the veggies except onion, ginger, garlic in a
cooker. Add 1/4th glass water and little salt and cook
for 3 whistles. Heat a pan and add butter.
Once it melts add onion and sauté for a few minutes.
Now add ginger n garlic. Fry till it gets slight brown
color.
With a hand blender churn the boiled veggies a little
and put them in the pan.
Now add little salt (if required), pav bhaji masala, and
kashmiri lal mirch. Simmer it for a few minutes.
Garnish with crumbled paneer and lemon wedge.
Serve hot.
For pav,
In a blender add paneer, some salt, degi mirch, 1/4th
glass water, yoghurt and blend.
Empty it in a mixing bowl and add husk and mix well.
U can add some more water if it looks too thick.
Now add 5 gm. baking powder. Grease 2 cylindrical
mugs and pour the mixture into both equally.
Microwave for 3.5 minutes and let them cool. Now
divide each bun in 2 equal halves (thinner the better)
and cook on a non stick pan
You don’t need to add more butter as paneer will leave its
ghee. Once crisp remove them from the pan and enjoy
with the bhaji.

Macros of Bhaji:
Fat:9g
Carbs: 11 g
Protein: 6 g

Macros of Pav:
Fat: 21 g
Carbs: 7.5 g
Protein: 16.5 g
Vegetarian omelette/chilla

Ingredients:

Paneer: 100 gm.
Husk: 2 tsp.
Butter: 5 gm.
Coriander leaves: A few
Green chili: 1
Ginger juliennes: A few
Hing: A pinch
Salt to taste
Cumin seeds: 1⁄4 tsp.

Method:

In a blender put paneer, husk, salt, turmeric, and hing
and blend it, add water as per consistency.
Take out the mixture in a bowl and add cumin seeds.
In a non-stick pan add a little butter and spread the
batter, top it with chopped Coriander, green chilies,
and ginger.
On a medium flame, let it get cooked from one side
and carefully flip like you flip an omelette.
Cook well n serve hot.

Macros:

Fat: 24 g
Protein: 18 g
Carbs: 2 g
Recipe picture
Shahi paneer

Ingredients:

Paneer: 100 gm., cut into cubes
Onion: 1⁄2
Garlic: 2 cloves
Almonds: 5
Butter: 1⁄2 tbsp.
Bay leaf: 1
Cardamom: 2
Cinnamon: 1 stick
Turmeric Powder: 1⁄4 tsp.
Coriander Powder: 1⁄2 tsp.
Shahi Paneer Masala: 1 tsp.
Chili Powder: 1⁄2 tsp.
Tomato Puree: 2 tbsp. (Homemade)
Yogurt: 1 tbsp.
Cream: 2 tbsp.
Salt to taste
Kasuri Methi: 1 tbsp.

Method:
Cut paneer into bite sized pieces. In a blender, blend

together onions, garlic, and almonds with a bit of
water. Blend it to a smooth paste.
In a pan, heat butter. When hot, add bay leaf,
cardamoms and cinnamon. Let the aroma hit you.
Now add the onion-almond-garlic paste and sauté on a
medium flame for about 2-3 minutes.
Add the turmeric powder, coriander powder, Shahi
Paneer Masala, and chili powder and mix well.
Add the tomato purée at this point. (If on initial stages
of Keto, skip this step, it won’t make much
difference)
Sauté for about 2 minutes more (if the masala sticks to
the pan, add a bit of water)
Now add the yogurt, cream, paneer, salt, and kasuri
methi. Mix well.
Add in 1/4-cup water and let it cook until the gravy
thickens to your desired consistency.

Macros:

Protein: 20g
Carb: 4.5g
Fat: 29g

Recipe picture
CHAPTER 10. INDIAN BEVERAGES

Turmeric almond milk

Ingredients:

1-2 inch pieces of fresh turmeric (you can use the
turmeric powder if fresh root is not available)
1-2 inch pieces of fresh ginger
Sweetener of choice (Stevia, Xylitol -optional)
Almond milk or coconut milk - 1 cup unsweetened (250
ml)
Black pepper, cloves, cinnamon, cardamom (Optional) or
any other spices you’d like!

Method:

In a mortar and pestle crush ginger and turmeric nicely
so that all juices are released.
In a pan take 1 cup of milk and add all ingredients-
crushed paste of ginger and turmeric, cloves (except
sweetener, if using) and whisk to combine.
Heat over medium heat until it starts to bubble. Then
turn heat down to low and simmer for about 5 minutes
so the flavors ooze out nicely from the herbs.
Strain out the herbs and spices and pour in the mug.
Add sweetener and stir.
Sip and enjoy!

Macros:

Fat: 4 g
Protein: 1 g
Carbs: 2 g
Recipe picture

Lassi

Ingredients:

Yogurt: 50 grams
Chilled Water: Mix enough to make it 1 glass
Stevia as per taste
2 drops of Vanilla essence
2 drops of Rose Water

Method:

In a blender, add all the ingredients.
Blend it all together and serve cold.

Macros:

Fat: 1.6 g
Protein: 1.7 g
Carbs: 2.3 g
Recipe picture

Chaas/buttermilk

Ingredients:

Yogurt: 2 heaped tbsp.
Water: 2/3 glass
Roasted cumin powder: 1/2 tsp (I sometimes add jaljeera
powder instead of roasted cumin powder)
Black salt or plain salt as per taste
Black pepper: just a pinch
Few coriander and mint leaves to garnish!

Method:

In a mixing bowl mix all the ingredients except the
coriander and mint leaves. Whisk it until all blended.
Alternatively, mix all the ingredients in the blender
and blend for a few seconds. Garnish with the mint
and coriander leaves and serve chilled.
Tip: Either use cold yogurt and chilled water, or use a
few ice cubes while blending!

Macros:

Fat: 1.2 g
Protein: 1.4 g
Carbs: 2 g
Recipe picture

Green smoothie

Ingredients:

Spinach: 100-150 grams
Mint leaves: 30-40 grams
Coriander leaves: 30 grams (optional)
Black Pepper: 2 pinches
Chaat Masala: 3 pinches
Salt to taste
Juice of 1⁄2 a Lemon/Lime
Water: 1-1.5 glass

Method:

Add all the ingredients in a blender and blend until
smooth.
You can add a few ice cubes too, if you want it
chilled.
Enjoy the green goodness.

Macros:
Not to be considered
Recipe picture

Avocado chocolate smoothie

Ingredients:

Avocado: 1⁄2
Almond Milk / Soy Milk: 150 ml
Unsweetened Cocoa Powder: 1 tbsp.
Chocolate flavored Whey protein: 1 scoop
Vanilla essence: 1 tsp.
If not using the whey protein, you can add 1-2 tsp. stevia
powder.

Method:

Add in all the ingredients in the blender and blend till
smooth.
Keep it in the refrigerator and serve cold after a few
hours. You can use chilled milk if you want to have it
immediately.
One chilled glass of this and you're good to go.

P.S. Make sure you use good quality almond/soy milk
which has very less carbs and it must be unsweetened.

Macros:

Fats: 11.5 g
Protein: 22.7 g (considering you are using protein
powder)
Carbs: 4.3 g
Recipe picture
Creamy paneer smoothie

Ingredients:

Paneer: 100 grams
Whey Protein: 1 scoop (Any flavor)
Amul Fresh Cream: 40 ml

Method:

Add all the ingredients in a blender and blend until
smooth.
Refrigerate for a few hours and serve cold

Macros:

Fats: 34.9 g
Protein: 40.8 g
Carbs: 3.5 g
Recipe picture

Green tea smoothie

Ingredients:

Green tea: 1 tsp. or 1 teabag
1Cup water
40g Curd/yogurt
2g Stevia or 0.5 Scoop whey
2 tsp. Lime juice
1 tsp. Ginger grated

Method:

Heat water. When it starts boiling, add green tea and
ginger. Switch off flame and cover it till it cools
down.
Add stevia or whey
Add curd and mix it with blender till it smoothens
In the end, add lime juice and Ice cubes and serve
chilled.

You can make 2 flavors here. If adding whey, it will be
Choco Green Tea smoothie. If not adding whey, it’ll be
Lime Green Tea smoothie.

Macros:

Fats: 2 g (Lime Flavor), 2.5 g (Choco flavor)
Protein: 1.5 g (Lime), 13.5 g (Choco)
Carbs: 2 g (Lime), 3 g (Choco)
Recipe picture
Mixed berries smoothie

Ingredients:

Mixed berries: 1 cup/ 100 grams (strawberries,
raspberries, blackberries, red currant and black currant)
Unsweetened Almond milk: 150 ml
Almonds: 4-5
Stevia (as required), to cut the tanginess of the berries.

Method:

Add all the ingredients in a blender and blend till
smooth.
Garnish with some berries and almonds and serve it
cold.

Note: you can use frozen mixed berries too.

Macros:

Fat: 6.5 g
Protein: 4 g
Carbs: 9.5 g
Recipe picture

Mocha whey shake

Ingredients:

1 scoop whey (any flavor)
Ice cold water (you can use according to the thickness you
require)
1 tsp. coffee powder
10 dry roasted almonds

Method:

In a blender take a scoop of whey and add the ice-cold
water to it and blend until there is a foam formation.
Now add coffee powder to it and blend it little more.
Garnish it with roasted chopped almonds, and dust
little coffee powder. The easy mocha whey shake is
ready.

Tip: You can also use almond milk instead of water.

Macros:

Fat: 6.1 g
Protein: 24.6 g
Carbs: 3 g
Recipe picture

Buttery protein choco shake

Ingredients:

Water: 1cup
Whey (chocolate): 1 scoop
Coffee powder: 2 tsp. (can be adjusted according to taste)
Unsalted Butter: 1 tsp.
Cinnamon powder: 1 tsp.
Chia seeds: 1 tsp.
Almonds: 5

Method:

In a blender jar, add water, whey and coffee. Blend it
for like 1 minute. Now add butter and cinnamon
powder to it. Blend it more, till a thick froth appears
on top.
Add chia seeds (if u want chia seeds to be little
powdered and not grainy, blend it along with the other
ingredients).
Pour the mixture in a glass and keep it in refrigerator
for 10-15 minutes. Add ice cubes if you want.
The frothiness after refrigerating it will be firm, add
some coffee and cinnamon powder on top, the chia
seeds and half cut almonds.

Macros:

Fat: 7.1g
Protein: 23.3 g
Carbs: 3.5 g
Recipe picture

Strawberry avocado smoothie

Ingredients:

Unsweetened Almond Milk: 120 ml
Strawberries: 50 grams
Avocado: 1⁄2
Stevia as per taste
Water: 50-60 ml

Method:

Blend it all together and serve cold (use chilled ilk and
water)
Tip: It’s suitable for low carb diet. Usually, once well
adapted with Keto, you can have strawberries once in a
while.

Macros:

Fat: 15 g
Protein: 3 g
Carb: 5.5g
Recipe picture

Virgin mojito

Ingredients:

Lemon juice
Stevia
Mint leaves
Ice cubes
Soda water
All as per your taste

Method:

Add lemon juice in a glass, add mint leaves to it and
crush them.
Add stevia, ice cubes as required and finally add soda
and give it a stir.
Enjoy your chilled Mojito!!

Macros: Can be avoided

Recipe picture
CHAPTER 11. DESSERTS

Chocolate fudge

Ingredients:

½ cup melted Coconut Oil
½ cup desiccated Coconut
½ cup Hershey’s Unsweetened Cocoa
¼ cup Dabur Coconut Milk
6 Almonds whole
½ tsp Vanilla extract or essence
2tbsp Sweetener of your choice

Method:

Add the cocoa, vanilla essence, sweetener and coconut
oil to a blender and start blending.
Now add the desiccated coconut and blend some
more.
Add the coconut milk and blend until a uniform paste
is formed.
Check if the coconut oil solidified and stuck to the
sides.
The only way I could fix that was by heating the
batter, by keeping the blending jar in the micro itself.
On a normal summer day you would need to blend
some more and get a uniform solution.
But I stopped the cooking right there and poured the re
heated solution to my silicon molds. Garnish with an
almond each.
Allow the fudge to cool in the freezer for about ten
minutes and then de mold it.
Your chocolate Keto fudge is ready, with a hard
exterior and gooey soft center.

Macros:
Net Carbs- 0g
Fat- 13g
Protein- 1g

Custard

Prep time: 5 mins
Cook time: 45
Serves: 1

Ingredients:

100 ml Dabur Coconut milk (stirred with the cream)
1 medium raw Egg
15g desiccated unsweetened Coconut
1 tsp Vanilla Essence
1 pinch of Cardamom powder
1 tbsp of Sweetener of your choice
Pinch of salt

Method:

In a bowl break the egg, add the sweetener and the salt.
Blend with a fork, until the sweetener mixes with the egg.
Add the vanilla extract and beat some more.
While you are beating the egg, pour the coconut milk in a
pan, and heat on medium heat. Do not let it boil, just heat
till it simmers.
Now with one hand pour the coconut milk in the egg, and
keep stirring with the other hand. This is very important
or else the egg will scramble.
Once the coconut milk is mixed well, add the desiccated
coconut, and stir for another minute.
Sprinkle the cardamom powder on the top.
In a baking dish pour very hot water, and place the
custard bowl in it.
Bake at 350 degrees for 35 minutes, or at 250 degrees for
forty five minutes
Once it stops baking check by sliding a knife inside the
custard. If it comes out clean it is done.
You can now either test your patience and eat when it is
cold, or devour it while it is still hot.

Macros:

Net Carbs- 0
Protein- 7g
Fats- 25g

Chocolate cake

Ingredients:

2tbsp Hershey’s Unsweetened Cocoa
1/4th cup Psllium Husk Powder
1 cup Almond Flour
1 tsp Baking Powder
3 medium size Eggs
2 tbsp Amul Whipping Cream
4 tbsp Melted Amul Butter
½ cup Sweetner of your choice

Cream Cheese Filling

Ingredients:
100 gms Greek Yogurt / Hung Curd
100 gms Verka Paneer / Cottage Cheese
4 tbsp melted Amul Butter
Sweetener of your choice

Procedure:

Collect the dry ingredients in a bowl. Add the Almond
Flour, Psyllium Husk, Cocoa Powder, sweetener and
baking powder
Melt the butter in the microwave and add to the dry
ingredients. Start mixing with a spatula or a spoon. You
can also use a hand blender for this.
Now add the eggs and keep blending till the eggs mix
well into the batter.
Add the Amul whipping cream and keep mixing.
Oil the tin you want to bake the cake in and keep it ready.
Bake at 200 degrees Celsius for 25 minutes. Check and
bake some more if required.
While the cake is cooling start the work on the cream
cheese filling.
In a blender add the Greek Yogurt and the Verka Paneer.
And blend for three to five minutes.
Add the sweetener and blend some more.
Now add the Vanilla Essence and blend for another
minute or so.
Finally add the Amul Whipping cream and blend some
more.
By now the cake has cooled off. Cut it into equal strips in
the size that you want.
Spread the cream cheese filling on a piece and close the
sandwich with the other piece.
You can either eat it right away or cool them in the
refrigerator for an hour or so, till the cream sets.

Tip: The cream cheese filling is a great add on, to increase
the fat content of the cake. You might want to replace the
Amul Butter with a non-salty butter, if you don’t like a
hint of salt in your cake.

Macros: (each serving)

Carbs- 8g
Protein- 6g
Fats- 16g

Chocolate lava cake

Ingredients:

2 tbsp welkfields sugar free Cocoa
1 tbsp Sweetener according to your taste
1 Egg lightly beaten
1tbsp Amul Whipping Cream
1/4tsp Baking Powder
½ tsp Vanilla Essence
Pinch of salt
For the Lava:
Amul Probiotic Sugar-Free Ice-cream (Optional)

Procedure:

Take bowl and add the sweetener and the cocoa to it.
Mix it properly and ensure that there are no lumps in it.
In a separate bowl beat the egg lightly and then add it to
the cocoa mixture.
Add the baking powder, salt, cream and the vanilla
essence and whisk more.
Now oil the tin in which you plan to bake the cake. Pour
your batter in the tin.
You can either bake at 350degrees Celsius for 15mins or
use the microwave.
I baked the cake for 1 min in the microwave. After the
minute is up check the cake. If it is wobbly at the top,
micro for another ten seconds.
You can have the cake right away. But please be a little
careful as the bowl will be very hot from outside.
I had some Amul Probiotic Ice-cream in my freezer,
which I was going to put to good use.
So you can either top the cake with whipped cream or ice
cream or have it just like that.
But since we are making a molten lava cake I decided to
use the ice-cream. While the cake is still hot, add a scoop
of ice cream to it.
Now use a knife to loosen the edges of the cake. Place a
plate on the bowl and turn it upside down.
Tap a few time if the cake is refusing to budge. Your
molten lava cake is ready to eat.
You now have ice cold ice cream smooched below hot
chocolate cake. Use a spoon to break into the cake and the
ice cream will ooze out of it.
And don’t think just gobble it up before somebody asks
for a bite.

If you do not like to break any rules, then use coconut
milk instead of heavy cream or even almond milk will do.
If you want to increase the fat content, then add a
teaspoon of coconut oil to the batter. And I suggest make
1 portion at one time so that you stay within your macros.

Macros:

Carbs- 8G
Proteins – 10G
Fats – 10G

Bengali sweet

Ingredients:

200gms Fresh Cottage Cheese/Paneer (I used 1 lit of Full
cream milk)
Juice of 2 lemons to make the Paneer
1 tsp Cardamom powder
1 tbsp Yogurt to make the Paneer
Sweetener of your choice

Method:

Start by making the Paneer/Cottage Cheese.
Strain the paneer in a muslin or cheese cloth. Wash it
under cold water to remove any traces of lemon.
Press it down, in order to drain all the whey from it.
After an hour or so the cottage cheese should be ready for
the next step.
Now put this cottage cheese in a blender, add the
sweetener, cardamom powder and blend well.
In a few minutes the mixture will look very creamy and
smooth.
Now comes the most important step.
Take a thick bottomed pan and put this mixture in it.
Keep the heat to the lowest and start blending with a flat
spoon.
In precisely six minutes the paneer will start coming
together and look much more uniform.
Switch off the heat and keep blending more.
The paneer will now look like a dough.
Please remember that we are cooking the cottage cheese
only to eradicate the raw taste and not to cook it as such.
If you over cook, it will crumble and fall apart.
Now shift this dough to a fridge for about half an hour, till
it cools down.
Now take it out of the fridge and give it the shape of small
balls of whatever size you want.
You can eat them right away or serve them chilled after
keeping them in the fridge for a few hours.
They should stay fine in the fridge for a week or so.

Macros:

Carbs-1g
Proteins-3g
Fats-0g

Coconut fat bombs

Ingredients:

4tbsp Coconut Oil
3tbsp Sweetener of your choice
2tbsp Unsweetened Cocoa – Hershey’s
2tbsp Amul Butter
4tbsp Desiccated Coconut

Procedure:

Take semi-soft coconut oil in a bowl.
Add the butter, cocoa and sweetener, mix well.
Add three tablespoons of the desiccated coconut.
Oil a muffin tray with coconut oil.
Now sprinkle the bottom with half tablespoon of coconut.
Divide the batter in 12 portions and put the tray in the
freezer.
After five to seven minutes take out the bombs and
sprinkle some more coconut on them and press it down
with a fork.
Let them be in the freezer for another twenty minutes and
then shift them an air tight container in the freezer.
Enjoy!!

CHAPTER 12. SALADS

Caesar salad (Chicken or Tuna)

Recipe:
One can of tuna, drained of water (could also be canned
chicken instead of tuna)
Creamy Ceaser Dressing (make sure it's high fat, low
carb) - This replaces Mayo in traditional tuna salad
Dash of garlic powder
Couple dashes of Parmesan cheese (or Romano, or
Romano-Parmesean blend)
Dash of shredded mozzarella
Anchovy paste to taste (possibly included already in some
Ceaser dressing brands)
Monosodium-glutamate (MSG) - no more than a
teaspoon, if you desire. (I love cooking with this stuff)

Drain tuna. Throw in bowl. Add creamy Caesar dressing
until you get the texture you desire. Stir in other dry
ingredients.

No Potato Salad (Veg)

Ingredients:
2 heads of cauliflower, cut into bite-size florets
1 cup sliced celery (Ajwain root)
1/2 c. cut-up scallions (Green onion)
4-5 thinly sliced radishes
2 Tbsp. snipped fresh parsley (Type of coriander)
1 cup mayonnaise
1 Tbsp. vinegar
1 Tbsp. whole-grain mustard
1 Tbsp. Dijon mustard (smooth)
1/2 tsp. celery seeds
2 tsp. salt
1/8 tsp. fresh-ground pepper

Method:
Boil cauliflower in lightly salted water for 10 minutes or
so, until fork-tender but not mushy. Drain and allow to
cool.
Toss cauliflower, celery, and radishes together. In a
separate bowl, mix together remaining ingredients until
fully combined to form dressing. Mix dressing into
cauliflower mixture until evenly distributed. For best
results, allow the salad to sit for 3-4 hours or overnight
before serving.
Recipe can be halved with no ill effects, but it goes
quickly so I recommend making the full amount!

Divided into 12 servings, MyFitnessPal says it's 109
calories, 4.7 net carbs per serving.

Bacon Tasty Salad

Ingredients:
5 strips bacon
5 cups fresh broccoli florets, chopped into bite-sized
pieces
1/2 cup slivered almonds (toasted, if desired)
1/2 cup shredded cheddar cheese (sharp is best)
1/4 cup diced red onion
1 cup mayonnaise
2 Tbsp. apple cider vinegar
2 Tbsp. slenda

Method:

Fry bacon until crisp. Drain.
In a salad bowl, add broccoli, almonds, cheese, and
onion.
In a small bowl, whisk together mayonnaise, vinegar and
splenda. Pour over broccoli mixture and toss well.
Mix in half of the bacon. Crumble the remaining bacon
over the top of the salad just before serving.

This is a base recipe- I use a lot more bacon and cheese,
and sometimes I use roasted sunflower seeds instead of
almonds. Also, I put the nuts on right before serving so
they don't get soggy.

Cobb Salad

Ingredients:
175 grams of boneless, skinless chicken thighs
1 small head of romaine hearts (came out to 100 grams)
4 slices of bacon
2 large eggs
1 plum tomato (came out to 90 grams)
1 avocado (came out to 130 grams)
30 grams of crumbled blue cheese
1 serving (30g) of red wine vinaigrette

Methods:
I cooked my chicken sous-vide because I wanted to play
with my new toy, but you could just as easily bake, grill,
or poach them.
I cooked the bacon in the oven because I find it easiest.
About 20 minutes at around 400F usually does the trick
for me. I cook it a pound at a time for ease.
Lettuce, tomato, and avocado were just chopped up. The
cheese came crumbled in a container from the market. I
just weighed out how much I wanted.
I hard boiled the eggs.

Macros:
65g of fat
69g of protein
10g net carbs

Avocado and Egg Salad

Ingredients:
2 large eggs
1/2 large avocado
2 cups mixed lettuce (I used 22g of baby butterhead, 28g
of romaine and 10g of baby spinach)
1/4 cup sour cream/mayo
1 clove garlic, crushed
1 tsp Dijorn mustard
30g smoked salmon (optional)

Directions:
Hard boil the eggs and slice them up
Mix sour cream/mayo, garlic, Dijorn mustard and salt and
pepper into a bowl
Wash greens and place in a bowl. Mix in dressing
Halve, deseed and slice avocado and place on top of
greens
Add egg and season to taste.
Serve!

Macros
Net carbs: 4.1g
Fat: 22.2g
Protein: 15.1g

Grilled Buffalo Chicken Salad

Ingredients:
4 Oz Chicken Breast Tenderloins
2 Tbsp Butter
1 Tbsp Minced Garlic
One Serving Sweet Baby Ray’s Buffalo Wing Sauce
Romaine Lettuce
1/4 Cup Shredded Cheddar
One Serving Ranch Dressing (Or Blue Cheese if you
prefer)
Mortons Lite Salt and Pepper to Taste

Method:
Take your garlic and butter and combine them in a small
skillet over medium heat. Once the the butter starts to
simmer you’re ready to add your chicken, salt and
pepper. The secret to this recipe is cooking the chicken
slowly. Dry chicken is a terrible terrible thing. (I put
small slices into the meat lengthwise to aid in cooking and
to also let the flavour seep into the meat as well. I don’t
know if this helps but I’d like to think it does!) The
recipe calls for one serving of the buffalo sauce but what I
actually do is pour just enough on each piece of chicken
to cover the meat entirely. While your chicken is
simmering prepare your lettuce on a plate. Once the
chicken is cooked through turn the heat down to low to
cook off any excess water that may be left from the
chicken and garlic. When that occurs place your chicken
on top of your lettuce, sprinkle your cheese on top so it
melts. At this point I ladle the leftover butter and buffalo
sauce on the salad. Last but not least dress with ranch
dressing. Enjoy!

Caprese Salad (Veg)

Ingredients:
bocconcini cheese
cherry tomatoes
large basil leaves
olive oil
balsamic vinegar
salt/pepper

Method:
You can assemble them however you like - I had the right
sized ingredients to make a little basil-cradle with a
halved cherry tomato and a slice of bocconcini in the
middle. Create your little bites, then sprinkle with s/p,
drizzle with olive oil and balsamic.

Super easy and they taste great! About 22 - 30 cal per bite
with 1 g of carbs and about 2 g of protein...subject to
change based on how big your bites are and your tomato-
to-cheese ratio!

Simple Cobb salad

Ingredients:
Avacado (1): 234 cal
Bacon (about 5 slices): 215 cal
Chicken (one boneless skinless breast): 120 cal
Breading for chicken with egg(Guessing on this one): 150
cal
Tomatoes (Looks to be about 9 of them, cherry): 180 cal
Egg: 78
Crumbled Bleu Cheese: 110
Onion: 18 or so for 1/4 of one.
Ranch Dressing: 145-290 calories depending on amount.

At minimum... This is a 1,250 calorie meal

Method:
This salad is so easy to make and super flavorful. Simply
top spinach with Gorgonzola, scant tomatoes, hard boiled
egg, chicken, avocado, bacon, thinly sliced onion and
basil.
In this case, I made some delicious pecan and almond
crusted chicken. Just dredge the chicken in a beaten egg,
then coat in almond meal and chopped pecan pieces.
Season with salt and pepper, fry in some olive oil and
you're good to go.

As for the salad dressing, anything would work - blue
cheese, creamy balsamic, etc. I made a red wine
vinaigrette that was one-part olive oil, one-part red wine
vinegar and seasoned with dried oregano, salt and pepper.
CHAPTER 13. FAQ AND RESOURCES

Various vegetables and their carb content

Here I will list various veggies and their net carb content.
You can keep this list handy when you have to choose a
new dish in your diet.

Vegetable Amount Net Carbs
Mustard Greens 1/2 Cup 0.1
Parsley (Chopped) 1/2 Cup 0.1
Spinach (Raw) 1/2 Cup 0.1
Bok Choi 1/2 Cup 0.2
Endive 1/2 Cup 0.2
Lettuce (Iceberg) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2

Sprouts Alfalfa 1/2 Cup 0.2
Lettuce (Boston 1/2 Cup 0.4

Bibb)
Turnip Greens 1/2 Cup 0.6

(Boiled)
Radicchio 1/2 Cup 0.7
Broccoli florets 1/2 Cup 0.8
Cauliflower 1/2 Cup 0.9

(Steamed)
Garlic (Fresh) 1 Clove 0.9
Radishes 10 0.9
Zucchini, cooked 1/2 Cup 1
Cucumber (Raw) 1/2 Cup 1
Nopales (Grilled) 1/2 Cup 1
Pepper (Jalepeno) 1/2 Cup 1
Cabbage (Green 1/2 Cup 1.1

Raw)
Mushroom (Shitake 1/2 Cup 1.1
Cooked)
Squash (Summer) 1/2 Cup 1.3
Cabbage (Red Raw) 1/2 Cup 1.4
Cauliflower (Raw) 1/2 Cup 1.4
Mushroom (Button) 1/2 Cup 1.4
Squash (Zuchinni 1/2 Cup 1.5

Steamed)
Asparagus (Steamed) 4 Spears 1.6
Cabbage (Green 1/2 Cup 1.6

Steamed)
Fennel fresh 1/2 Cup 1.8
Cabbage (Savoy 1/2 Cup 1.9

Steamed)
Artichoke (Hearts) 4 Pieces 2
Broccoli Rabe 1/2 Cup 2

Collard Greens 1/2 Cup 2
Bean Sprouts 1/2 Cup 2.1
Eggplant (Broiled) 1/2 Cup 2.1
Kale steamed 1/2 Cup 2.1
Sauerkraut 1/2 Cup 2.1
Spinach (Steamed) 1/2 Cup 2.2
Tomato (Plum) 1 2.2
Turnips (Boiled) 1/2 Cup 2.3
Scallions 1/2 Cup 2.4
Jicama (Raw) 1/2 Cup 2.5
Tomato (Tomatillo) 1/2 Cup 2.6
Green Beans steamed 1/2 Cup 2.9
Yellow Wax Beans 1/2 Cup 2.9
Celery (Raw) 1 Stem 3

Peas (Snow) 1/2 Cup 3.4
Pepper (Green Bell) 1/2 Cup 3.5
Pepper (Red Bell) 1/2 Cup 3.5
Okra (Steamed) 1/2 Cup 3.8
Mushroom 4oz. 4.1

(Portabello)
Pumpkin (Canned) 1/2 Cup 4.1
Pumpkin (Boiled) 1/2 Cup 4.6
Brussel Sprouts 1/2 Cup 4.7

(Steamed)
Okra (Fried) 1/2 Cup 4.8
Onion (Chopped) 1/2 Cup 5.5
Carrot (Steamed) 1 Large 5.6
Rutabaga 1/2 Cup 5.9
Tomato (Cherry) 10 6
1 Large 6.5
Carrot (Raw)
Peas (Regular) 1/2 Cup 6.5
Broccolini 1/2 Cup 6.7
Artichoke (Whole) 1 Whole 6.9
Waterchestnuts 1/2 Cup 7
Squash (Spaghetti) 1/2 Cup 7.8
Squash (Butternut 1/2 Cup 7.9

Baked)
Squash (Acorn 1/2 Cup 10.4

Baked)
Fava Beans 1/2 Cup 12.1
Parsnips (Steamed) 1/2 Cup 12.1
Corn (Kernels) 1/2 Cup 12.6
Shallots 1/2 Cup 12.9
Corn (Whole Cob) Whole Cob 17.2
Yucca (Steamed) 1/2 Cup 26

Yuca fresh 1/2 Cup 37.2
Frequently asked questions

Can I consume alcohol while I am in this diet?

Yes. You can consume hard liquors. But avoid beer or
any other hard liquor which has some flavor in it. Like
Bacardi white rum with apple flavor is a strict no. You
can go for regular red wine, its good for you.

What if I leave Keto diet and want to get back to my
regular diet?

If you ever need to get back to the regular carb based diet,
then try avoiding flour based food items in the starting.
Avoid rotis, breads and instead have rice. Also take less
amount of Dal or any other dal base items. Gradually your
body will make a habit of the growing carb intake.

Will I feel hungry on this diet?

Quite the opposite. Fatty foods more often than not leave
us feeling full longer and is more satisfying to eat. As a
result, you should not feel hungry during this diet but, if
you feel like snacking, you can always reach for extra
fatty snacks like nuts, seeds, and cheese to help sustain
your appetite for longer.

Why high fat and restricted protein?

The key to the Ketogenic diet is maintaining the body in a
state of ketosis which means focusing the body’s efforts
into fat rather than sugar for an energy source. In this
way, it is important to control the amount of sugar in the
diet. Fat has little to no effect on blood sugar and we need
a high fat content to replace carbs in order to provide the
body with a source of fuel to produce those all-important
Ketones. On the other hand, protein can interfere with the
production of insulin and if you consume more protein
than your body mass requires then you can spark
gluconeogenesis; a process which can raise your blood
sugar levels, negatively affect the process of ketosis and
make you feel unwell.

What are net carbs?

The term net carbs are the result of subtracting the total
amount of fiber from any given source of carbohydrate.
For example, 10g of sweet potato has 2g of carbs but has
0.3g of fiber. When you subtract the fiber content from
the carbs, you are left with 1.7g of net carbs.

If you have any other questions, I will be happy to answer
them. Checkout the “Join Keto community”
chapter/section. You can email me on the email id given
there.
ACKNOWLEDGEMENTS
Here are the links to the academic journals and scientific studies
used in this book. If you’re on the paperback version, then you can
simply Google them and get the same results.
[i] Body composition and hormonal responses to a carbohydrate-restricted
diet.
[ii] A high-fat, ketogenic diet induces a unique metabolic state in mice.
[iii] What is an Essential Nutrient?
[iv] Endocrine Notes on Glucose Metabolism (PDF)
[v] Glycerol gluconeogenesis in fasting humans.
[vi] Low-carbohydrate nutrition and metabolism
[vii] The Expensive-Tissue Hypothesis: The Brain and the Digestive System
in Human and Primate Evolution
[viii] The Effects of a Ketogenic Diet on Exercise Metabolism and Physical
Performance in Off-Road Cyclists
[ix] Nonenzymatic glucosylation and glucose-dependent cross-linking of
protein.
[x] The AGE-receptor in the pathogenesis of diabetic complications.
[xi] Advanced glycation end products Key Players in Skin Aging?
[xii] The effects of a low-carbohydrate ketogenic diet and a low-fat diet on
mood, hunger, and other self-reported symptoms.
[xiii] The National Cholesterol Education Program Diet vs a Diet Lower in
Carbohydrates and Higher in Protein and Monounsaturated Fat
[xiv] HDL-subpopulation patterns in response to reductions in dietary total
and saturated[…]
Disclaimer

The information contained in this book is not designed to replace or
take the place of any form of medicine or professional medical
advice. The information in this book has been provided for
educational and entertainment purposes only.
The information contained in this book has been compiled from
sources deemed reliable, and it is accurate to the best of the Author's
knowledge; however, the Author cannot guarantee its accuracy and
validity and cannot be held liable for any errors or omissions.
Changes are periodically made to this book. You must consult your
doctor or get professional medical advice before using any of the
suggested remedies, techniques, or information in this book.
Upon using the information contained in this book, you agree to
hold harmless the Author from and against any damages, costs, and
expenses, including any legal fees potentially resulting from the
application of any of the information provided by this guide. This
disclaimer applies to any damages or injury caused by the use and
application, whether directly or indirectly, of any advice or
information presented, whether for breach of contract, tort,
negligence, personal injury, criminal intent, or under any other cause
of action.
You agree to accept all risks of using the information presented
inside this book. You need to consult a professional medical
practitioner in order to ensure you are both able and healthy enough
to participate in this program.
All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the publisher, except in the
case of brief quotations embodied in critical reviews and certain
other noncommercial uses permitted by copyright law. For
permission requests, contact the publisher, at the address below.
Join the Keto community

I am excited to invite to our closed group of fellow Keto
dieters. I share regular updates and new recipes. To get all
the new recipes and join the group click on the below link
and fill you name and email.

http://ketodietindia.com/subscribe

If you have any doubt or you want personal one to one
coaching, then you can write to me on this email
hello@ketodietindia.com

ONE LAST THING...

If you enjoyed this book or found it useful I’d be very
grateful if you’d post a short review on Amazon. Your
support really does make a difference and I read all the
reviews personally so I can get your feedback and make
this book even better.
Thanks again for your support!

Do Anmol Khazane

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INDIAN

Chicken laal mirch

Chicken: 150 grams

Grilled chicken & garlic parsley

Dahi and chaas chicken

Mushroom stuffed chicken

Broccoli bell pepper chicken

Methi ginger chicken

Chicken leg in vindaloo masala

Pan fried fish

Yogurt chicken gravy

Fish sheekh kabab

Eggs and veggies savory cake

Creamy italian chicken

Spinach garlic prawns

Asian egg noodles (zoodles)

Bacon egg and cheese quiche

Bonisian chicken minced kebabs

Chicken in burnt butter garlic

Shredded shepherds pie

Heat 10gms ghee in a pan; put individual garam

Chicken in herbs with cheese

Peel the boiled eggs and keep aside.

Salmon in egg-lemon sauce

Creamy chicken salad

Coconut flavored chicken tikka

CHEESE LAVA MUFFINS

Hot and sweet butter garlic

Crustless breakfast quiche

Spinach stuffed cheesy chicken

Relish it with mint-lime-coriander chutney.

Quick butter garlic prawn

Chicken masala paratha

Ginger chicken with finger

Grilled chicken with creamy

Omelette with mushrooms and

Cheesy egg paneer paratha

Broccoli chicken pops

Mix everything except butter.

Deviled eggs/ eggs mimosa

You can serve these cold as well, by keeping in the fridge

Paneer spinach chilly

Bell peppery paneer

MUGHLAI SHAHI PANEER

Tangy dahi paneer ghotala

Paneer stuffed karela

Punjabi kadhi with mirchi

Zucchini paneer tikkis

Pan roasted paneer

Cut paneer in small cubes. Add all the ingredients

Stuffed paneer kulcha

Bharwa shimla mirch/stuffed

Cheese spread: 25 gm.

Khatta meetha dahi paneer

MASALA CHEESE CRISP

Paneer fried broccoli rice

Paneer kolhapuri keema

Dahi paneer gravy

Cheese masala dosa and

Spicy paneer pizza

Creamy saag paneer/palak

Paneer kadhai tikka

Husk and flaxseed roti