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	Sprout-Free Tofu Akuri with ButterParsi Style Silken tofu scrambled in butter with tomato, ginger and coriander in the akuri manner.	150g Tofu Akuri 200g Tofu Akuri 250g Tofu Akuri	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Almond Flour Thalipeeth with White ButterSeed Flour Almond flour worked with grated vegetables and ajwain, griddled and served with white butter.	2 Thalipeeth 1 tsp Butter 3 Thalipeeth 1.5 tsp Butter 4 Thalipeeth 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	Kadai Paneer in Ghee without Onion PasteDry Masala Paneer and capsicum tossed in a coarse coriander-chilli kadai masala with ghee, no onion or cashew paste.	120g Kadai Paneer 160g Kadai Paneer 200g Kadai Paneer	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Tinda in Peanut Gravy with CurdNut Thickened Round gourd simmered in a ground peanut gravy rather than flour or onion, served with full-fat curd.	1.5 cups Tinda ½ cup Curd 2 cups Tinda ¾ cup Curd 2.5 cups Tinda 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	Peanut & Coconut Chikki-Free MixFat Snack Roasted peanut and dried coconut flakes tossed with salt, without any jaggery binding.	25g Mix 35g Mix 45g Mix	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Sol Kadhi with Coconut MilkCoastal Cooler Kokum steeped and blended with coconut milk, garlic and green chilli, served chilled.	1 glass Sol Kadhi 1 glass Sol Kadhi 10g Cashew 1.5 glasses Sol Kadhi 15g Cashew	~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 Granule Kheema in Mustard OilEvening Protein Soya granules cooked dry with mustard oil, garam masala and green peas kept to a minimum.	1 cup Kheema 1.5 cups Kheema 2 cups Kheema 1 tsp Ghee	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Palak Shorba with CreamLight Keto Close Spinach blended into a smooth shorba with garlic and finished with a swirl of cream.	2 cups Shorba 2.5 cups Shorba 3 cups Shorba 25g 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