TrainersEye — Indian Keto 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	Masala Omelette with Cheese & ButterProtein Start Eggs beaten with onion greens and chilli, cooked in butter and folded over grated cheese.	2 Eggs 25g Cheese 3 Eggs 35g Cheese 4 Eggs 45g Cheese	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Flaxseed Roti with Coriander ButterSeed Flour Ground flaxseed and psyllium rolled into a soft roti, served with herbed butter.	2 Flax Roti 1 tsp Butter 3 Flax Roti 1.5 tsp Butter 4 Flax Roti 2 tsp Butter	~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	Methi Malai Paneer with Cauliflower RiceCream Base Fenugreek leaf cooked with paneer in cream and green chilli, over riced cauliflower.	1 cup Methi Malai 1 cup Cauli Rice 1.5 cups Methi Malai 1.5 cups Cauli Rice 2 cups Methi Malai 2 cups Cauli Rice	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Baingan Bharta in Mustard Oil with CurdSmoke Roasted Flame-roasted aubergine mashed with mustard oil and garlic, served with full-fat curd and no roti.	1.5 cups Bharta ½ cup Curd 2 cups Bharta ¾ cup Curd 2.5 cups Bharta 1 cup Curd	~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	Paneer Cubes with Chaat MasalaSimple Protein Fresh paneer cubed and tossed with chaat masala, lemon and cracked pepper.	80g Paneer 110g Paneer 140g Paneer	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Almond & Pumpkin Seed Mix with Black SaltMineral Snack Almonds and pumpkin seeds dry-roasted with black salt and pepper.	25g Mix 35g Mix 1 tsp Butter 45g Mix 1 tsp Butter	~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	Soya Chunk Curry in Coconut CreamEvening Protein Soya chunks simmered in coconut cream with ginger and garam masala, no onion-tomato base.	1 cup Curry 1.5 cups Curry 2 cups Curry 1 tsp Ghee	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Clear Vegetable Shorba with GheeLight Keto Close Low-carb vegetables simmered into a clear shorba finished with a spoon of ghee and pepper.	2 cups Shorba 2.5 cups Shorba 3 cups Shorba 15g Cheese	~420 kcal~555 kcal~700 kcal P: 24g33g42g \| NC: 5g7g9g \| F: 34g44g55g

Daily Total (approx.)

~2000kcal

~85gProtein

~35gNet Carbs

~165gFat

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.

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INDIAN KETO VEGETARIAN DIET PLAN