TrainersEye — Indian Keto Non-Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal. Strictly avoid grains, sugar, and starchy vegetables. | Hydration: Drink 3–5 litres of water. Replenish electrolytes (sodium, potassium, magnesium). | Fats: Ensure generous use of Ghee, Butter, and Coconut Oil to meet energy goals.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kejriwal-Free Cheese Fried EggProtein Start Eggs fried in butter over a bed of melted cheese and green chilli, no toast.	3 Eggs 25g Cheese 4 Eggs 35g Cheese 5 Eggs 45g Cheese	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Mutton Brain Masala with ButterOrgan Meat Mutton brain cooked gently with onion greens, turmeric and butter until just set.	90g Masala 120g Masala 150g Masala	~375 kcal~500 kcal~620 kcal P: 21g29g37g \| NC: 5g6g8g \| F: 30g40g49g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Mutton Nihari-Free Bone StewSlow Braise Mutton on the bone slow-cooked with ginger and whole spices until the fat renders.	120g Mutton 1 cup Greens 160g Mutton 1.5 cups Greens 200g Mutton 2 cups Greens	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Squid Fry with Curry LeafCoastal Protein Squid rings tossed in coconut oil with curry leaf, chilli and crushed pepper.	130g Squid 1 cup Salad 170g Squid 1.5 cups Salad 210g Squid 2 cups Salad	~480 kcal~645 kcal~800 kcal P: 28g38g48g \| NC: 6g8g10g \| F: 38g51g63g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Cheese & Chicken Salami RollCured Snack Chicken salami rolled around cream cheese and green chilli.	50g Roll 70g Roll 90g Roll	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Rasam-Free Pepper Chicken BrothElectrolyte Support Clear chicken broth heavy with crushed pepper and rock salt.	1 mug Broth 1 mug Broth 15g Cheese 1.5 mugs Broth 25g Cheese	~230 kcal~300 kcal~375 kcal P: 12g17g21g \| NC: 3g4g5g \| F: 19g24g30g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Tandoori Chicken Leg with Green ChutneyGrilled Evening Chicken leg marinated in curd and spice, grilled hard and served with mint chutney.	130g Chicken 170g Chicken 210g Chicken	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Prawn Moilee with Sautéed SpinachLight Keto Close Prawns poached in a mild turmeric and coconut milk moilee with spinach.	1.5 cups Moilee 2 cups Moilee 2.5 cups Moilee	~420 kcal~555 kcal~700 kcal P: 24g33g42g \| NC: 5g7g9g \| F: 34g44g55g

Daily Total (approx.)

~2000kcal

~130gProtein

~30gNet Carbs

~150gFat

Tracking & Adaptation: Strict adherence to macronutrient ratios is required to maintain lipolysis (ketosis). Monitor electrolytes closely to avoid "keto flu." Adjust dietary fat intake slightly based on energy expenditure.

Nutraceutical Support: Formulated for metabolic flexibility and profound craving management. To explicitly prioritize lipid control and insulin sensitivity, supplement with Berberine (500mg) and Citrus Bergamot prior to major meals.

Protocol designed by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. Ketogenic protocols cause rapid metabolic shifts. Consult a physician before commencing any new nutritional or supplementation program.

TrainersEye Fuel Planner

INDIAN KETO NON-VEGETARIAN DIET PLAN