7 Day Vegetarian Keto Meal Plan

 

Despite the success of the Keto diet over the past year, but still there is a challenge to accommodate Keto diet with vegetarian foods. This is why we provide in this article a 7 day vegetarian keto diet plan.

Why eating keto on a vegetarian diet is difficult?

Eating keto on a vegetarian diet is difficult because the traditional keto diet relies mainly on poultry, seafood and meat to fulfil its fat requirements (the body needs large amount of fats to go into the state of ketosis, which is mainly found in the animal food sources). Hence, that leaves the vegans and vegetarians with the humungous problem of making their own vegan or vegetarian keto diet without the dairy and the meat.

7 Day Vegetarian Keto Meal Plan

Our "7 day vegetarian keto diet plan" is following the standard keto diet and targeting the macros in the following ratios: Fat 70%, Protein 25% and Carb 5% (For more detail about kero diet type, review the article "What is Ketogenic Diet (Keto Diet)?"

Day 1

Breakfast: Tofu and Strawberry Smoothie

Ingredients:

Strawberries: 1 cup, frozen
Ice: 1 cup
Ice water: 1 cup
Heavy cream: ½ cup
Silken or soft tofu: 100 g
Strawberries: 4 fresh to garnish
Mint: 4 fresh sprigs to garnish

Directions:

Place all the ingredients in a blender. Pulse and blend to form a smoothie. Pour into 4 tall glasses. Garnish with mint sprig and fresh strawberries.

Makes 4 servings.

Macros:

Fat: 80%
Protein: 12%
Carb: 8%

Snack: Zucchini chips

Ingredients:

Zucchini: 1 large
Salt: to taste
Coconut oil: 350 ml
Tex-Mex seasoning: 1 tbsp

Directions:

Wash and dry the zucchini. Cut it into thin slices crosswise to make round chips.

Put the zucchini slices in colander and sprinkle with salt. Leave it for 4-8 minutes. Remove water by pressing.

Take a pan and heat coconut oil over high heat. Place the sliced zucchini slices in the hot oil, around 20 slices at one time.

Fry the zucchini chips till they turn golden brown in colour. Remove from the pan and put on paper towels.

Season with Tex-Mex seasoning and serve.

Makes 4 servings.

Macros:

Fat: 90%
Protein: 5%
Carb: 5%

Lunch: Cauliflower Pakora

Ingredients:

Cauliflower florets: 150 g
Whole Milk hung curd, homemade: 60 ml
Chings sauce (Schezwan): 15 g or 1 tsp
Flax seeds (grounded): 25 g
Almonds (grounded): 25 g
Ghee: 8 tsp
Salt: ½ tsp
Black pepper: ½ tsp
Paprika: ½ tsp

Directions:

Wash the cauliflower florets in cold water. Drain.

Take a bowel and mix well homemade hung curd and Schezwan sauce. Add black pepper and salt to the mixture. Now add cauliflower florets and coat with the mixture. Keep it for 15 minutes to ½ an hour.

Take a plate and mix well grounded flax seeds and almond flour. Add some salt and paprika to this mixture and mix.

Heat a non stick pan over medium high heat and add ½ the ghee.

Take the cauliflower florets and roll them in the dry mixture to coat them and place them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You can cook the remaining cauliflower pakoras in the similar manner.

Makes 1 serving.

Macros:

Fat: 70%
Protein: 25%
Carb: 5%

Snack: Spicy roasted nuts

Ingredients:

Walnuts or almonds: 225 g
Salt: 1 tsp
Coconut oil or olive oil: 1 tbsp
Cumin, ground: 1 tsp
Chilli powder or paprika powder: 1 tsp

Directions:

Heat a non stick pan over medium high heat and put all the ingredients in it. Mix well. Lower the heat and cover the pan. Roast the nuts till they are warm to slightly hot and crisp. Take care to not burn them.

Let them cool and serve them with keto coffee or a drink. You can store them in an air tight container.

Makes 6 servings.

Macros:

Fat: 90%

Protein: 7%

Carb: 3%

Dinner: Tricolor Salad

Ingredients:

Tomatoes, medium: 3, 4

Avocado, large: 1 (200 g)

Olives: 6-8 (18-20 g)

Mozzarella: 125 g

Pesto sauce: 2 tbsp (30 g)

Olive oil (extra virgin): 2 tbsp

Black pepper: To garnish

Salt: To garnish

Basil, fresh: To garnish

Directions:

Wash the tomatoes and slice them. Halve, peel, deseed the avocado and slice it. Halve the olives and deseed them. Put all the sliced items in a bowl.

Add pesto, olive oil and mozzarella pieces. Garnish with salt, basil and black pepper to taste.

Makes 2 servings.

Macros

Fat: 65%

Protein: 30%

Carb: 5%

Day 2

Breakfast: Blueberry Smoothie

Ingredients:

Coconut milk: 400 g

Blueberries: 125 g, frozen or fresh

Lemon juice: 1 tbsp

Coconut oil: 1 tbsp

Ice cubes

Directions:

Put all the ingredients in a mixer or blender and blend until a smoothie is formed. You can use canned milk of coconut after draining off the liquid to make a creamier smoothie.

Makes 2 servings.

Macros:

Fat: 86%

Protein: 5%

Carb: 9%

Snack: Eggplant fries

Ingredients:

Eggplant: 2

Almond flour: 500 g

Black pepper: 1 tsp

Salt: ½ tsp

Whole milk hung curd: 75 ml

Coconut oil, melted: 2 tbsp

Red chilli powder: ½ tsp

Directions:

Put the oven to preheat at 200 degree C.

Peel the eggplant and slice into shape of French fries. Set them aside.

In a bowl, mix almond flour, salt, red chilli powder, black pepper and hung curd.

Grease a cookie sheet with coconut oil. Dip the pieces of eggplant into the almond flour-hung curd mixture and place on the cookie sheet. Drizzle with coconut oil (melted).

Bake the fries for at least 15-20 minutes or until they are brown and crispy.

You can freeze these fries. Make a large batch and store the extras into Ziplock bags after coating them but before baking them.

Makes 8 servings.

Macros:

Fat: 78%

Protein: 15%

Carb: 7%

Lunch: Cheese and Broccoli Fritters

Ingredients:

Almond flour: ¾ cup

Flaxseed meal: 7 tbsp

Fresh broccoli: 120 g

Mozzarella cheese: 120 g

Whole milk Hung curd, homemade: 60 ml

Baking powder: 2 tsp

Salt: ½ tsp

Pepper: 1 tsp

Coconut oil: for deep frying

Directions:

Place broccoli florets in a blender and pulse till the broccoli is well processed or broken down. Add the almond flour, cheese, baking powder and ¼ cup of flaxseed meal to the broccoli. Add the salt and pepper and mix well. Add the hung curd and mix everything well.

Roll the mixture into small balls and coat with the remaining flaxseed meal. Do this with all the remaining batter and keep on paper towel.

Heat coconut oil in a pan over high heat. Place the cheese and broccoli fritters in the oil and fry until they become golden brown in colour. Remove from the oil and lay them on paper towel and serve hot.

Makes 3 servings.

Macros:

Fat: 70%

Protein: 25%

Carb: 5%

Snack: Keto Coffee

Ingredients:

Coffee, brewed as per your choice: ¾ cup

Whipping cream, heavy: 4 tbsp

Directions:

Make the coffee in the way you prefer it. Put the cream in a pan and heat over low heat. Stir it until frothy.

Pour the cream in a tall cup, add the freshly brewed coffee and mix. Serve with some cheese of nuts.

Makes 1 serving.

Macros:

Fat: 90%

Protein: 6%

Carb: 4%

Dinner: Coconut and spinach soup

Ingredients:

Spinach: 150 g, chopped

Turnip: 50 g, chopped

Ginger: 5 g, chopped

Olive oil: 3 tsp

Coconut Milk: 50 ml, diluted in 2 cups of water

Coconut: 10 g, desiccated

Black pepper: to taste

Whipping cream, heavy: to garnish

Directions:

Wash and chop all the vegetables.

Heat a pan with thick bottom over low heat and put olive oil in it. Add ginger and fry till it becomes pink in colour. Add all the vegetables and increase the heat.

Add black pepper and salt. Cook till water is released from the vegetables.

Now reduce the heat and add the desiccated coconut. Mix well.

Now add the coconut milk and cook the soup on low heat.

Take off the heat and let the soup cool down.

Transfer it to a jar of blender and blend to reach a smooth consistency. Transfer back to the pan and cook for another couple of minutes.

Garnish with beaten whipping cream and serve.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 10%

Carb: 10%

Day 3

Breakfast: Coconut cream with strawberries

Ingredients:

Coconut cream: 125 ml

Strawberries, fresh: 50 g

Vanilla extract: 1 pinch

Coconut oil: 1 tsp

Ice cubes

Directions:

Place all the ingredients in a blender and blend to form a smoothie. Pour in a glass and serve. You can garnish with fresh strawberry.

Makes 1 serving.

Macros:

Fat: 90%

Protein: 5%

Carb: 5%

Snack: Cheese Rolls

Ingredients:

Amul cheese slice: 4 slices

Butter (refrigerated): 60 g

Paprika flakes

Parsley, finely chopped

Basil, finely chopped

Directions:

Put the cheese slice on a flat surface or a cutting board.

Cut thin pieces of butter with a knife.

Place butter slice on each cheese slice, add some flavouring such as paprika flavouring or finely chopped parsley or finely chopped basil or any fresh herb of your choice and form a roll. Serve at snack time.

Makes 4 servings.

Macros:

Fat: 83%

Protein: 15%

Carb: 2%

Lunch: Cauliflower Tikki

Ingredients:

Cauliflower, grated: 180 g

Mozzarella Cheese: 60 g

Garlic powder, dried: 1 tsp

Onion powder, dried: 1 tsp

Carom seeds: ½ tsp

Coconut oil: 3 tbsp for frying

Salt: to taste

Fresh coriander: ½ cup, chopped

Psyllium husk: 5 tsp

Black pepper: ½ tsp

Directions:

Squeeze as much water as you can out of the grated cauliflower. Place the grated cauliflower in a bowl that is microwave safe and microwave it with a lid for 4-5 minutes on high. Let the cauliflower cool down to room temperature.

Grate the cheese.

In a bowl mix the cauliflower and cheese. Add the onion and garlic powder, black pepper, carom seeds, coriander and mix well. Add Psyllium husk and mash thoroughly for 3-4 minutes. Keep aside the batter for a couple of minutes.

Heat coconut oil on a pan over medium high heat.

Make balls of the mixture and flatten them to form a tikki. Form 8 tikkis of the mixture.

Place them on the hot pan and cook them initially from one side for 4-5 minutes or till they become golden brown in colour. Turn them gently using a spatula and then cook them from the other side for another 4-5 minutes. Cook them from both the sides at medium heat till they become crispy. Serve hot.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 15%

Carb: 5%

Snack: Zucchini salad

Ingredients:

Zucchini: 900 g

Butter: 2 tbsp

Salt: to taste

Black pepper: to taste

Green onions: 60 g, chopped

Eggless mayonnaise: 1 cup

Garlic, finely chopped: 6 cloves

Dijon mustard: ½ tbsp

Directions:

Peel the zucchini and cut into ½ inch thick pieces. Remove seeds using a spoon. Put the pieces of zucchini in colander. Add salt and keep them for 6-10 minutes. Press to remove excess water.

Take a pan and heat the butter over medium high heat. Fry the zucchini cubes in hot butter for a few minutes till they soften slightly. Take them out and set aside.

In the meanwhile take a bowl and mix the remaining ingredients. Add the pieces of zucchini after they have cooled.

Makes 6 servings.

Macros:

Fat: 90%

Protein: 5%

Carb: 5%

Dinner: Cheese and Broccoli

Ingredients:

Broccoli florets: 450 g

Butter: 100 g

Salt: to taste

Black pepper: to taste

Cheddar cheese, shredded: 150 g

Directions:

Set the oven to preheat at 200 degree C.

Boil the broccoli florets in salted water for couple of minutes. Don’t overdo it.

Drain the liquid and put the boiled broccoli in a greased baking tray. Add seasoning (salt and pepper) and butter.

Sprinkle shredded cheese on the top. Bake in the preheated oven for 16-22 minutes or until the cheese starts to brown. Remove immediately and serve hot.

Makes 2 servings.

Macros

Fat: 80%

Protein: 15%

Carb: 5%

Day 4

Breakfast: Tofu and Strawberry Smoothie

Ingredients

Strawberries: 1 cup, frozen

Ice: 1 cup

Ice water: 1 cup

Heavy cream: ½ cup

Silken or soft tofu: 100 g

Strawberries: 4 fresh to garnish

Mint: 4 fresh sprigs to garnish

Directions to Make:

Place all the ingredients in a blender. Pulse and blend to form a smoothie. Pour into 4 tall glasses. Garnish with mint sprig and fresh strawberries.

Makes 4 servings.

Macros:

Fat: 80%

Protein: 12%

Carb: 8%

Snack: Zucchini chips

Ingredients:

Zucchini: 1 large

Salt: to taste

Coconut oil: 350 ml

Tex-Mex seasoning: 1 tbsp

Directions:

Wash and dry the zucchini. Cut it into thin slices crosswise to make round chips.

Put the zucchini slices in colander and sprinkle with salt. Leave it for 4-8 minutes. Remove water by pressing.

Take a pan and heat coconut oil over high heat. Place the sliced zucchini slices in the hot oil, around 20 slices at one time.

Fry the zucchini chips till they turn golden brown in colour. Remove from the pan and put on paper towels.

Season with Tex-Mex seasoning and serve.

Makes 4 servings.

Macros:

Fat: 90%

Protein: 5%

Carb: 5%

Lunch: Cauliflower Pakora

Ingredients:

Cauliflower florets: 150 g

Whole Milk hung curd, homemade: 60 ml

Chings sauce (Schezwan): 15 g or 1 tsp

Flax seeds (grounded): 25 g

Almonds (grounded): 25 g

Ghee: 8 tsp

Salt: ½ tsp

Black pepper: ½ tsp

Paprika: ½ tsp

Directions:

Wash the cauliflower florets in cold water. Drain.

Take a bowel and mix well homemade hung curd and Schezwan sauce. Add black pepper and salt to the mixture. Now add cauliflower florets and coat with the mixture. Keep it for 15 minutes to ½ an hour.

Take a plate and mix well grounded flax seeds and almonds. Add some salt and paprika to this mixture and mix.

Heat a non stick pan over medium high heat and add ½ the ghee.

Take the cauliflower florets and roll them in the dry mixture to coat them and place them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You can cook the remaining cauliflower pakoras in the similar manner.

Makes 1 serving.

Macros:

Fat: 70%

Protein: 25%

Carb: 5%

Snack: Spicy roasted nuts

Ingredients:

Walnuts or almonds: 225 g

Salt: 1 tsp

Coconut oil or olive oil: 1 tbsp

Cumin, ground: 1 tsp

Chilli powder or paprika powder: 1 tsp

Directions:

Heat a non stick pan over medium high heat and put all the ingredients in it. Mix well. Lower the heat and cover the pan. Roast the nuts till they are warm to slightly hot and crisp. Take care to not burn them.

Let them cool and serve them with keto coffee or a drink. You can store them in a air tight container.

Makes 6 servings.

Macros:

Fat: 90%

Protein: 7%

Carb: 3%

Dinner: Tricolor Salad

Ingredients:

Tomatoes, medium: 3, 4

Avocado, large: 1 (200 g)

Olives: 6-8 (18-20 g)

Mozzarella: 125 g

Pesto sauce: 2 tbsp (30 g)

Olive oil (extra virgin): 2 tbsp

Black pepper: To garnish

Salt: To garnish

Basil, fresh: To garnish

Directions:

Wash the tomatoes and slice them. Halve, peel, deseed the avocado and slice it. Halve the olives and deseed them. Put all the sliced items in a bowl.

Add pesto, olive oil and mozzarella pieces. Garnish with salt, basil and black pepper to taste.

Makes 2 servings.

Macros:

Fat: 65%

Protein: 30%

Carb: 5%

Day 5

Breakfast: Blueberry Smoothie

Ingredients:

Coconut milk: 400 g

Blueberries: 125 g, frozen or fresh

Lemon juice: 1 tbsp

Coconut oil: 1 tbsp

Ice cubes

Directions:

Put all the ingredients in a mixer or blender and blend until a smoothie is formed. You can use canned milk of coconut after draining off the liquid to make a creamier smoothie.

Makes 2 servings.

Macros:

Fat: 86%

Protein: 5%

Carb: 9%

Snack: Eggplant fries

Ingredients:

Eggplant: 2

Almond flour: 500 g

Black pepper: 1 tsp

Salt: ½ tsp

Whole milk hung curd: 75 ml

Coconut oil, melted: 2 tbsp

Red chilli powder: ½ tsp

Directions:

Put the oven to preheat at 200 degree C.

Peel the eggplant and slice into shape of French fries. Set them aside.

In a bowl, mix almond flour, salt, red chilli powder, black pepper and hung curd.

Grease a cookie sheet with coconut oil. Dip the pieces of eggplant into the almond flour-hung curd mixture and place on the cookie sheet. Drizzle with coconut oil (melted).

Bake the fries for at least 15-20 minutes or until they are brown and crispy.

You can freeze these fries. Make a large batch and store the extras into Ziplock bags after coating them but before baking them.

Makes 8 servings.

Macros:

Fat: 78%

Protein: 15%

Carb: 7%

Lunch: Cheese and Broccoli Fritters

Ingredients:

Almond flour: ¾ cup

Flaxseed meal: 7 tbsp

Fresh broccoli: 120 g

Mozzarella cheese: 120 g

Whole milk Hung curd, homemade: 70 ml

Baking powder: 2 tsp

Salt: ½ tsp

Pepper: 1 tsp

Coconut oil: for deep frying

Directions:

Place broccoli florets in a blender and pulse till the broccoli is well processed or broken down. Add the almond flour, cheese, baking powder and ¼ cup of flaxseed meal to the broccoli. Add the salt and pepper and mix well. Add the hung curd and mix everything well.

Roll the mixture into small balls and coat with the remaining flaxseed meal. Do this with all the remaining batter and keep on paper towel.

Heat coconut oil in a pan over high heat. Place the cheese and broccoli fritters in the oil and fry until they become golden brown in colour. Remove from the oil and lay them on paper towel and serve hot.

Makes 3 servings.

Macros:

Fat: 70%

Protein: 25%

Carb: 5%

Snack: Keto Coffee

Ingredients:

Coffee, brewed as per your choice: ¾ cup

Whipping cream, heavy: 4 tbsp

Directions:

Make the coffee in the way you prefer it. Put the cream in a pan and heat over low heat. Stir it until frothy.

Pour the cream in a tall cup, add the freshly brewed coffee and mix. Serve with some cheese of nuts.

Makes 1 serving.

Macros:

Fat: 90%

Protein: 6%

Carb: 4%

Dinner: Coconut and spinach soup

Ingredients:

Spinach: 150 g, chopped

Turnip: 50 g, chopped

Ginger: 5 g, chopped

Olive oil: 3 tsp

Coconut Milk: 50 ml, diluted in 2 cups of water

Coconut: 10 g, desiccated

Black pepper: to taste

Whipping cream, heavy: to garnish

Directions:

Wash and chop all the vegetables.

Heat a pan with thick bottom over low heat and put olive oil in it. Add ginger and fry till it becomes pink in colour. Add all the vegetables and increase the heat.

Add black pepper and salt. Cook till water is released from the vegetables.

Now reduce the heat and add the desiccated coconut. Mix well.

Now add the coconut milk and cook the soup on low heat.

Take off the heat and let the soup cool down.

Transfer it to a jar of blender and blend to reach a smooth consistency. Transfer back to the pan and cook for another couple of minutes.

Garnish with beaten whipping cream and serve.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 10%

Carb: 10%

Day 6

Breakfast: Coconut cream with strawberries

Ingredients:

Coconut cream: 125 ml

Strawberries, fresh: 50 g

Vanilla extract: 1 pinch

Coconut oil: 1 tsp

Ice cubes

Directions:

Place all the ingredients in a blender and blend to form a smoothie. Pour in a glass and serve. You can garnish with fresh strawberry.

Makes 1 serving.

Macros:

Fat: 90%

Protein: 5%

Carb: 5%

Snack: Cheese Rolls

Ingredients:

Amul cheese slice: 4 slices

Butter (refrigerated): 60 g

Paprika flakes

Parsley, finely chopped

Basil, finely chopped

Directions:

Put the cheese slice on a flat surface or a cutting board.

Cut thin pieces of butter with a knife.

Place butter slice on each cheese slice, add some flavouring such as paprika flavouring or finely chopped parsley or finely chopped basil or any fresh herb of your choice and form a roll. Serve at snack time.

Makes 4 servings.

Macros:

Fat: 83%

Protein: 15%

Carb: 2%

Lunch: Cauliflower Tikki

Ingredients:

Cauliflower, grated: 180 g

Mozzarella Cheese: 60 g

Garlic powder, dried: 1 tsp

Onion powder, dried: 1 tsp

Carom seeds: ½ tsp

Coconut oil: 3 tbsp for frying

Salt: to taste

Fresh coriander: ½ cup, chopped

Psyllium husk: 5 tsp

Black pepper: ½ tsp

Directions:

Squeeze as much water as you can out of the grated cauliflower. Place the grated cauliflower in a bowl that is microwave safe and microwave it with a lid for 4-5 minutes on high. Let the cauliflower cool down to room temperature.

Grate the cheese.

In a bowl mix the cauliflower and cheese. Add the onion and garlic powder, black pepper, carom seeds, coriander and mix well. Add Psyllium husk and mash thoroughly for 3-4 minutes. Keep aside the batter for a couple of minutes.

Heat coconut oil on a pan over medium high heat.

Make balls of the mixture and flatten them to form a tikki. Form 8 tikkis of the mixture.

Place them on the hot pan and cook them initially from one side for 4-5 minutes or till they become golden brown in colour. Turn them gently using a spatula and then cook them from the other side for another 4-5 minutes. Cook them from both the sides at medium heat till they become crispy. Serve hot.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 15%

Carb: 5%

Snack: Zucchini salad

Ingredients:

Zucchini: 900 g

Butter: 2 tbsp

Salt: to taste

Black pepper: to taste

Green onions: 60 g, chopped

Eggless mayonnaise: 1 cup

Garlic, finely chopped: 6 cloves

Dijon mustard: ½ tbsp

Directions:

Peel the zucchini and cut into ½ inch thick pieces. Remove seeds using a spoon. Put the pieces of zucchini in colander. Add salt and keep them for 6-10 minutes. Press to remove excess water.

Take a pan and heat the butter over medium high heat. Fry the zucchini cubes in hot butter for a few minutes till they soften slightly. Take them out and set aside.

In the meanwhile take a bowl and mix the remaining ingredients. Add the pieces of zucchini after they have cooled.

Makes 6 servings.

Macros:

Fat: 90%

Protein: 5%

Carb: 5%

Dinner: Cheese and Broccoli

Ingredients:

Broccoli florets: 450 g

Butter: 100 g

Salt: to taste

Black pepper: to taste

Cheddar cheese, shredded: 150 g

Directions:

Set the oven to preheat at 200 degree C.

Boil the broccoli florets in salted water for couple of minutes. Don’t overdo it.

Drain the liquid and put the boiled broccoli in a greased baking tray. Add seasoning (salt and pepper) and butter.

Sprinkle shredded cheese on the top. Bake in the preheated oven for 16-22 minutes or until the cheese starts to brown. Remove immediately and serve hot.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 15%

Carb: 5%

Day 7

Breakfast: Oatmeal

Ingredients:

Almond milk, unsweetened or coconut milk: 1 cup

Flaxseed, whole: 1 tbsp

Chia seeds: 1 tbsp

Sunflower seeds: 1 tbsp

Salt: 1 pinch

Cinnamon powder: 1 pinch

Directions:

Take a small pan and put all the ingredients in it. Mix well and heat over medium high heat. Bring the contents to a boil. Reduce the heat. Let them simmer till desired consistency is obtained or for a couple of minutes.

You can garnish with fresh strawberries. Serve hot.

Makes 1 serving.

Macros:

Fat: 88%

Protein: 7%

Carb: 5%

Snack: Cheese Chips

Ingredients:

Cheddar cheese: 225 g, in slices

Paprika powder: ½ tsp

Directions:

Set the oven to preheat at 200 degree C.

Put the slices of cheese on a baking tray that is lined with butter paper.

Sprinkle ½ tsp paprika powder on the cheese slices. Bake for around 8-10 minutes. Make sure to not burn the cheese slices.

Let them cool. Serve.

Makes 4 servings.

Macros:

Fat: 75%

Protein: 22%

Carb: 3%

Lunch: Spinach Pakoda

Ingredients:

Spinach leaves: 2 cups (60 g)

Whole milk hung curd: 50 ml

Schezwan sauce: 1 tsp

Grounded flax seeds: 1 tbsp

Grounded almonds: 30 g

Ghee: 10 tsp

Salt: to taste

Black pepper: to taste

Paprika: to taste

Directions:

Wash the spinach leaves in cold water. Leave them in a strainer to drain the water.

Take a bowl and mix hung curd and Schezwan sauce. Add pepper, salt and spinach leaves and mix well. Keep aside the coated leaves for around 15 minutes to ½ an hour.

Take a plate and mix powdered flax seed and almond flour. Add some salt and paprika and mix well.

Heat a non stick pan over medium high heat and add 5 tsp of ghee to it. When the ghee becomes hot, roll the spinach leaves in the dry mixture to coat the leaves and start putting them in the hot ghee. Cover the pain with a lid and cook for 5 minutes. Turn the leaves and cook from other side for another 5 minutes. Remove the spinach pakoras and serve hot.

Makes 1 serving.

Macros:

Fat: 80%

Protein: 10%

Carb: 10%

Snack: Greek salad

Ingredients:

Tomatoes, ripe: 3

Cucumber: ½

Red onion: ½

Bell pepper, green: ½

Cottage cheese: 200 g

Black olives: 10

Olive oil: 4 tbsp

Red wine vinegar: ½ tbsp

Salt: to taste

Black pepper: to taste

Dried oregano: 2 tsp

Directions:

Thinly chop the cucumber and tomatoes. Slice the onion and bell pepper thinly. Also slice the cottage cheese and olives.

Take a bowl and add the chopped vegetables and cheese. Drizzle vinegar and olive oil.

Season with black pepper, salt and oregano and serve freshly prepared.

Makes 2 servings.

Macros:

Fat: 80%

Protein: 12%

Carb: 8%

Dinner: Broccoli and green onion soup

Ingredients:

Broccoli: 350 g

Green onions: 150 g

Heavy whipping cream: 200 gm

Water: 3 cups

Olive oil or butter: 85 g

Fresh basil: 8 tbsp

Garlic: 1 clove

Directions:

Wash and chop green onions finely. Cut the broccoli core and slice it thinly. Divide the remaining broccoli into florets and keep aside.

Put the chopped onions and broccoli in a pot of water, add salt and bring to boil for a couple of minutes over high heat.

Now add the garlic clove and broccoli florets. Reduce the heat and let the contents simmer for some more time.

Add cream, butter, basil and black pepper. Black with a hand blender until a smooth consistency is obtained. You can serve with cheese chips.

Makes 2 servings.

Macros:

Fat: 83%

Protein: 12%

Carb: 5%