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β οΈ General Keto Guidelines: β’ Avoid: Sugar, rice, wheat, lentils, potatoes, corn, fruits (except berries), high-carb vegetables. β’ Include: Paneer, ghee, coconut oil, cheese, eggs, fatty meats, low-carb veggies (spinach, zucchini, cauliflower, bell peppers), nuts (in moderation), and full-fat dairy. π 7-Day Indian Keto Meal Plan Day 1 β’ Breakfast: Masala omelette with cheese, cooked in ghee β’ Lunch: Palak paneer with sautΓ©ed mushrooms β’ Snack: Handful of almonds β’ Dinner: Tandoori chicken thighs with cucumber raita (unsweetened) βΈ» Day 2 β’ Breakfast: Coconut flour dosa with mint chutney β’ Lunch: Keto butter chicken with cauliflower rice β’ Snack: Cheese cubes or paneer tikka β’ Dinner: Egg curry with sautΓ©ed zucchini βΈ» Day 3 β’ Breakfast: Bulletproof coffee + boiled eggs with masala β’ Lunch: Fish curry (cooked in coconut milk) with stir-fried spinach β’ Snack: Roasted peanuts or walnuts β’ Dinner: Grilled paneer with bell peppers βΈ» Day 4 β’ Breakfast: Paneer bhurji with butter coffee β’ Lunch: Mutton curry with cauliflower rice or steamed broccoli β’ Snack: Cucumber slices with homemade guacamole β’ Dinner: Eggplant bharta with Greek yogurt βΈ» Day 5 β’ Breakfast: Keto almond flour paratha with butter β’ Lunch: Chicken saagwala (spinach chicken curry) β’ Snack: Sunflower seeds or cheese slices β’ Dinner: Stuffed bell peppers (paneer/spiced cheese) βΈ» Day 6 β’ Breakfast: Scrambled eggs with avocado slices β’ Lunch: Paneer butter masala with sautΓ©ed green beans β’ Snack: Coconut chips (unsweetened) β’ Dinner: Grilled fish with asparagus or zucchini βΈ» Day 7 β’ Breakfast: Greek yogurt (unsweetened) with chia seeds β’ Lunch: Egg curry with stir-fried cabbage β’ Snack: Pistachios (in moderation) β’ Dinner: Chicken tikka with mint yogurt dip βΈ» β Tips: β’ Hydration: Drink plenty of water. Add electrolyte-rich foods (like lemon water with salt). β’ Fats: Use ghee, butter, coconut oil, or olive oil for cooking. β’ Sweetener: Use stevia or erythritol if needed.
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