Keto Cereals

Cereals Fruits Veg Non-veg

Oats all greens Egg
brown rice carrot fish
Millets cucumber mutton
whole Wheat beans prawn
all dalls all crab

Drinks or tea Hotwater+lemon hotwater + cinamon

Dishes
breakfast lunch dinner
Smootheis sambar chapathi
salad rasam dosa
dosa kara kolambu idly
sathu maavu fruits
oats kanchi

Mon
Tue
Breakfast dinner Wed
scrambbled egg wheat dosa Thurs
oats fri
sathumaavu kanchi sat
kadalai maavu dosa sun
ragi dosa
kambu dosa
poha
Fruit smoothies
Monday
6:00 AM Fresh Fruit Juice
9:00 AM egg burje
1:00 PM salad, curry, varagu
5:00 PM roasted channa and greeen tea
7:00 PM cucumber or carrot
9:00 PM Vegtable soup
Tuesday
6:00 AM Hotwater+Lemon
9:00 AM oats + Fruits
1:00 PM Varagu+rasam+salad
5:00 PM peanut
7:00 PM water if hungry
 9:00 PM mixed fruits smoothie

2 almonds snack for f

pomogranate
1 date

Saturated fat Polyunsatu

Oilve oil 1.9 1.4
Sesame Oil 1.9 6
Peanut Oil 2.3 4.3
oils Milk Sweetner salt
coconut coconut jaggery pink salt
gignelly almond nattu sugar
peanut low fat cow milk sugar free

Snacks Dry friuts

fruits
peanut
dried peas
poha

Early Morning Breakfast Mid Morning Lunch

Hotwater+Lemon Cut fruits Dryfruits and nuts Varagu rice + sambar
Hotwater+Cinamon Oats upma Cut fruits/Vegtables salad Chapathi
Hotwater+Honey sathumavu kanchi Cut fruits/Vegtables salad
Hotwaterlemon poha Cut fruits/Vegtables salad
Hotwater+Cinamon ragi dosa Cut fruits/Vegtables salad
Hotwater+Honey
Hotwater+Lemon

Wednesday
6:00 AM Hotwater+Cinamon
9:00 AM Boiled chana
1:00 PM salad curry chapathi
5:00 PM apple
7:00 PM beet or carrot
9:00 PM ragi dosa with coconut c
Thurday
6:00 AM Hotwater+Honey
9:00 AM sathumaavu kanchi
1:00 PM salad curry ragi dosa
5:00 PM dry fuirts
7:00 PM water if hungry
Friday
6:00 AM Hotwater+Turmeric
9:00 AM poha
1:00 PM salad curry varagu
5:00 PM dry fuirts
7:00 PM water if hungry
9:00 PM chapathi with sabji
Saturday
6:00 AM Hotwater+honey
9:00 AM sathumaavu kanchi
1:00 PM Coconut milk shake
5:00 PM Green tea with lemon
7:00 PM fruits
 9:00 PM vegtable soup with gree 9:00 PM boiled potato

veg salad curd

peanut butter

Monounsaturated fat Cholesterol

10 0
5 0
6
Mid-afternoon Dinner
banana smoothie
mixed fruits smoothie

banana Egg carrot

mosambi varagu cucumber
papaya roasted channa tomato
pomogranate peanut beans
apple ragi beet
coconut channa
dry furits
sathu mavu
cinamon
oats
Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado Dinner Snack
Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Cheese and veggie omelet topped with salsa
Smoothie made with almond milk, greens, almond butter, and protein powder
Fried eggs with bacon and a side of greens
Baked eggs in avocado cups
Eggs scrambled with veggies, topped with salsa
Protein shake

Lunch Grilled beef kabobs with peppers and sautéed broccolini

Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Hard Boiled Eggs with Mutton Seekh Kebab
Capsicum/Peppers stuffed with Cottage Cheese (Paneer)

Dinner Blanched Broccoli with Salt and Pepper

Shredded Chicken Breast in Soya Sauce
Chicken Malai Tikka
Cauliflower Rice egg fried rice
Soups

snack handful of peanuts.

6 almonds and 4 halves of walnuts.
Shallow Fried Cottage Cheese
Half cup of cut Strawberries
Buttermilk/Lassi (250 ml)
 60 25 15
Items Fat Protien Carbs Chotestrol Calories
Egg (3W+1Y) 5 10 1
cheese
tomato
onion
cauliflower
ladies finger
carrots
beans
Cucumber
suraikai
cabsicum
raddish
peanut sauce fish
avacado

almonds Protein Oil and Fat Fruits

dates Grass-fed beef Olive oil Avocado
black raisind Fish, Coconut oil Watermelon
pistachios Dark meat chick Sunflower oil Strawberries
cashew nuts Butter Musk melon
raisins Heavy cream Peaches
peanuts Cheddar Cheese
flax seed
Items Fat Protien Carbs Chotestrol Calories
apple
orange
gauva
pomegranate
avacodo
lemon
berries
pear
banana
papaya

Nuts and Seeds Veg

Walnuts spinach
Almonds Green Peppers
Flaxseed Lettuce
chia seeds Mushrooms
peanut butter Zucchini
Almond butter
Monday FAT PROTIEN CARB
Breakfast 2 hard boiled eggs 10 12 1.2
Lunch Brocolli boiled with paneer 16 2.4 7
Dinner Beef tikka 21 4.5 1.5
Snack peanuts 14 7 5
61 25.9 14.7

Breakfast walnut 10 3 2.8

Lunch avacado salad 29 4 17
Dinner cheese omelette 31 27 2.2
Snack peanuts 14 7 5
84 41 27

Mushroom fry
 Chart Title

14.47%
1
2
3
25.49%
60.04%

Chart Title

17.76%
1
2
3
55.26%
26.97%