Indian Keto Diet Plan for Weight Loss (Free 7-Day Meal Chart Included)

Last updated on September 8, 2025

I never thought it would be simple to write about the Indian keto diet plan for Indians.
After visiting many Keto websites and joining Facebook groups, I was amazed by what my Keto counterparts were eating in other parts of the world.

They were having a great time!

The biggest advantage they have is that they can easily scan the barcode of any food, input the data into a fitness app, and create their diet plan. In India, it’s not that simple.

I live in a town in north India where it’s difficult to find low-carb and sugar-free food.

Almond flour and chia seeds were unfamiliar to me in the beginning.

Almond flour is within a 170 km radius of where I live.

And the cost of chia seeds is equivalent to a pair of silver hoops. Not going to give up.

I make the best of the food I can easily get and achieve my target weight, no matter what.
I took a few important considerations to start my Indian Keto eating plan:

• Simple food ideas that are easy to cook and store
• Meals that can be carried to work
• Carbs and calorie breakdown for each meal

How Does the Indian Keto Diet Plan Work?

My Indian Keto diet plan includes dairy in the form of cheese and paneer, and stevia as the natural sweetener.

Coming back to planning an effective Keto diet plan for weight loss. It doesn’t necessarily have to be overly complicated.

The whole purpose of an Indian Keto diet plan is to simplify the meal prep process and save you time.
Here is a complete 7-day Keto diet plan, and meal prep tips to set you up for weight loss success. 

  MON |  TUE |  WED |  THU |  FRI |  SAT |  SUN

 

Day 1: Monday

☕ Breakfast

Bulletproof Coffee

Directions

Step: 1	Whisk 2 eggs together
Step: 2	Add salt and pepper
Step: 3	Fry in 2 teaspoons of butter
Step: 4	Add 2 Bacon (Pan-fried)

Pour the whisked eggs into a hot non-stick skillet after adding fresh cream.

Once it is cooked to a fine golden color on one side. Let it cook some more and take it off the pan.

Related:  5+ Simple Keto Egg Recipes You Need to Try Today!

🥗 Lunch

Mutton Seekh Kebab

I work six days a week. My freezer is always filled with ready-made mutton, chicken seekh kebab, and bacon.

Directions

I just took one seekh kebab out of the packet after thawing it.

1. In a non-stick pan, I shallow fry it in ghee.
2. You can sprinkle some chaat masala on it.

 

Blanched Broccoli with Salt and Pepper

Broccoli comes in very handy in Keto. It is a versatile ingredient that can be incorporated into all three meals.

I always keep some blanched and ready in my fridge.

🍟 Evening snacks 

Milk is rich in lactose and carbs. Avoid it on a Keto diet. Cottage cheese and yogurt are all fine in moderation.

In the evening, I have a handful of peanuts. Some days, I replace the peanuts with 6 almonds and 4 halves of walnuts.

🥘 Dinner

Omelette

Try a Keto spinach egg omelet for dinner.

Day 2: Tuesday

☕ Breakfast

Bulletproof Coffee

Start the day with Bulletproof Coffee, or switch it with green tea or any beverage.

Hard-boiled eggs with Mutton Seekh Kebab

Mutton Seekh Kebab

You can have a single kebab and 3 eggs. Choose your portion. In a non-stick pan. I shallow fry it in ghee.

I suggest having the eggs with homemade mayo or mint chutney.

Ingredients

Mint leaves (washed and chopped)	250 grams
Coriander or cilantro leaves (washed and chopped)	100 grams
Lemon juice	of 2-3 lemons
Red onion (sliced)	1 medium
Green chilies (roughly chopped)	4-5
Pink and white salt	As per your taste
Red chili powder	As per your taste
Stevia (optional)	A few drops

Procedure

Blend all ingredients into a fine paste. Some Indian women add a spoonful of sugar to the dish.
This chutney should be stored in an airtight container for a week.

homemade Mayo

🥗 Lunch

Shallow-Fried Cottage Cheese

This is one of my favorite meals. It’s delicious hot or cold. For this, you need 100 g of cottage cheese.

Ingredients

Cottage cheese	100 grams
Turmeric powder	½ tbsp
Chilly powder	½ tbsp
Coriander powder	½ tbsp
Salt	1 tbsp
Chaat Masala (optional)	½ tbsp
Mango powder (dried)	½ tbsp

Directions

1. Make a thick paste of all these dry masalas, with water or oil.
2. Fork the cottage cheese from all sides.
3. Now apply this paste on all sides and let the cottage cheese rest for 15 to 20 minutes.
4. Heat a griddle, add some ghee, and fry this piece of cheese by turning it on all sides.
5. Let it cool off, and cut it into small cubes.
6. Chat masala is a mixture of pungent dry spices, often used in Indian cooking to sprinkle over tikkas and other fried stuff.

🍟 Snacks

After a long day at work, we all look forward to a small snack at home.

You can choose to have some chopped strawberries, some almonds, or peanuts.

Or just grab a glass of salted and chilled buttermilk. Whatever you have ensured that it is within your macros.

Half a cup of cut Strawberries

Buttermilk/Lassi (250 ml)

Tip: Make your lassi or buttermilk more interesting by adding 1/2 tbsp of roasted cumin powder and a sprig of fresh mint to it — Priya Dogra.

🥘 Dinner

Shredded Chicken Breast in Soya Sauce

This is an easy recipe that can be cooked in a jiffy and has very little prep time.

Ingredients

Chicken breast	1
Garlic	2 cloves
Soya sauce	1 tbsp
Ghee	1 tbsp
Salt	As per your preference
Black pepper	½ tbsp

Directions

1. Just cut a chicken breast into fine slices.
2. Mix some soya sauce, black pepper, and a few chili flakes.
3. Heat a few cloves of garlic.
4. Now add the chicken and cook on high heat.
5. The chicken will be ready in no time, and it tastes delicious.

Find out the full Indian Keto diet plan for Tuesday

Day 3: Wednesday

☕ Breakfast

Masala Omelette with Cheese with Smoked Bacon

Ingredients

Eggs	2
Finely chopped cilantro leaves	A few
Green chili (finely sliced)	1 small
Cheese slice	1
Button mushrooms (finely chopped)	4-5
Salt and black pepper	As per your taste
Ghee	2 tbsp
Mint leaves (finely chopped)	A few

Directions

1. Whisk the eggs with salt and pepper to make them fluffy.
2. Now add the herbs, mushrooms, and green chili to the eggs.
3. In a hot pan, put some ghee, and pour the egg mixture on it.
4. Shred the cheese slice in the middle and fold the omelet.
5. Cook it.

I like it nice and golden, and usually have it hot with mint chutney.

Smoked Bacon

Bacon is a very Keto-friendly food item. It has carbs, proteins, and fats in the perfect Keto ratio.
It is easy to cook and gives you immense satisfaction, too.

You can add the bacon to the filling or have it on the side.

🥗 Lunch

Parboiled Cauliflower in Mayo with Mutton Seekh Kebab

Ingredients

Florets of cauliflower	8 or 9
Salt and pepper	to taste

Directions

1. Boil the cauliflower for about ten minutes in water.
2. Add some salt to the water.
3. Now strain the cauliflower and toss it in butter, salt, and pepper.

You can have the florets just like this or mix them with some homemade sugarless Mayo.

Mutton Seekh Kebab 

You might think that I mention mutton seekh kebabs daily, and I admit I do.
They taste delicious, are easy to make, and can be had in any meal.

And they are pretty Keto-friendly. Make them at home with this recipe.

🍟 Snacks

Peanuts Oil Roasted and Salted

Procedure

For those of you who have never tried peanuts Indian style, I plead with you to grab a packet (30 gms) from the closest Indian store.
Believe me,  you will get hooked on them. Some Ketoites are not snacking at all, and I must say that’s commendable.
At the end of the day, Indians typically have a cup of tea and a meal with their parents, kids, or friends.

🥘 Dinner

Keto Butter Chicken/Murg Makhani

Ingredients

Chicken thighs	1 kg
Paste of garlic cloves	3 cloves
Paste of ginger	a ½ inch piece
Garam Masala	1 tbsp
Fresh coriander/cilantro green leaves powder	1 tbsp
Cumin (Zeera) powder	1 tbsp
Red chili (optional)	1 tbsp
Full-fat Greek yogurt	½ cup
Butter	4 tbsp
Cardamom stick	1
Coconut milk	1 cup
Chopped coriander for garnish	½ cup
Tomato puree (optional)	2 tbsp
Pink and white salt	As per your taste
Cardamom green (Elaichi)	2

Directions

1. Combine in a bowl the chicken pieces, the garlic and ginger paste, salt, red chili powder, and yogurt.
2. Let it sit in the refrigerator for two to three hours.
3. Now take a wok and melt the butter in it.
4. Drop the cinnamon stick and the crushed cardamom into it.
5. Add the tomato puree and lower the heat.
6. Add the cumin powder, coriander paste, and the garam masala.
7. The coconut milk or cream can be added now, cook for a few more minutes, and garnish with the coriander.

Find out the full Indian Keto diet plan for Wednesday

Day 4: Thursday

☕ Breakfast

Scrambled Eggs with Chicken Sausages

You don’t need me to tell you how to make scrambled eggs. Just make them the way you like them.

I make them in butter, with just salt and pepper. Make it three eggs and have it with 2 chicken sausages.

🥗 Lunch

Chicken Tikka

This is a well-known North Indian dish. Very easy to make and tastes delicious. And it is completely keto-friendly.

Ingredients

Boneless Chicken cut into pieces	1-inch pieces of 500 grams
Ginger Garlic Paste	2 tsp
Heavy Cream	2 tbsp
Greek Yogurt	2tbsp
Green Chilly Paste	2 to 3 tsp (optional)
Garam Masala or Green Cardamom Powder	1 tsp and ½ tsp respectively
Black and white pepper	½ tsp each
Grated processed cheese	½ cup
Melted butter for basting
Lemon Juice	1 tsp
Chaat Masala	½ tsp (optional)
Salt	As per your preference

Directions

1. In a bowl, put the chicken, sprinkle salt, and mix half the ginger garlic paste.
2. Refrigerate it for half an hour.
3. Add the processed cheese and some more salt, cream, and cheese, and now add the heavy cream to it.
4. Next, blend the Greek yogurt into this mixture and whisk some more.
5. Add the green chili paste, the remaining ginger garlic paste, garam masala, and pepper.
6. Now add the chicken pieces to this marinade and make sure they are coated well.
7. Let it rest for half an hour.
8. Preheat the oven to 180 degrees.
9. Line a tray with silver foil and spread some oil or ghee on it.
10. Place the chicken on this tray; you can skewer them too.
11. The chicken should be ready in ten to fifteen minutes.

 

Eat them hot and sprinkle some lemon juice and chaat masala over them.

You can marinate a bigger batch and cook them at your convenience for a few days.

For vegetarians, please be aware that you may use the same recipe to create cottage cheese; just reduce the cooking time to 5 to 8 minutes.

🥘 Dinner

Chicken Seekh Kebab

I have had many requests to share my recipe for Chicken Seekh kebabs. Check here:

Ingredients

Chicken mince, preferably with fat	500 gram
Green chilies chopped	2-3 pieces
Chopped Coriander leaves	½ cup
Ginger Garlic Paste	2 tsp
Roasted cumin powder	1 tsp
Garam Masala	1 tsp
Kashmiri or Deghi Red chilly powder	½ tsp
Melted Butter or Ghee for basting	1 tsp
Lemon Juice	1 tsp
Chaat Masala	½ tsp (optional)
Salt	As per taste preference

Directions

1. In the food processor, grind together the mince, green chili, and fresh coriander. Ensure that the consistency is very fine.
2. Now add the rest of the ingredients and mix well.
3. Divide the mixture into equal proportions.
4. Pat the mixture and form patties, or with moist hands, give them the shape of kebabs over skewers.
5. The important thing to remember is that the mixture should not be overly moist or very dry; it should be of workable consistency.
6. Preheat the oven to 200 degrees and cook the kebabs in it for 15 to 20 minutes. Baste them with butter 2 to 3 times.

Enjoy them hot and remember to sprinkle some lemon juice and chaat masala over them.

Tip: Never overcook the kebabs, always remove them from the fire when moist, not dry — Priya Dogra.

Day 5: Friday

☕ Breakfast

Protein shake 

🥗 Lunch

Shami Kebab

I have a kebab recipe. This one promises to melt in your mouth.

It is called the Shami Kebab.  It is made with minced lamb and can be made in batches and stored in the fridge.

The preparation time is just 30 minutes, and cooking takes almost 20 minutes or less.

Ingredients

Minced mutton (without fat)	500 grams
Soaked split Bengal gram	2 tablespoons
Psyllium husk powder	1 tablespoon
Ginger and garlic paste	2 tablespoons
Garam masala	1 tablespoon
Green cardamom	2 pieces
Cinnamon	1 stick or 1 tablespoon cinnamon powder
Fresh coriander	half cup (chopped)
Chopped mint leaves	a handful
Egg	1 beaten
Lemon juice	½ tbsp
Ghee (for frying)	As per preference
Salt	As per preference

Procedure

1. To the washed and drained mince, add the Bengal gram. I am just using 2 tbsp for 12 kebabs.
2. Add the ginger, garlic, and all the other ingredients except the herbs.
3. Now let it cool off.
4. Add the herbs to this paste and give it the form of dough.
5. You can beat the egg and add it to the dough. In this manner, the egg’s scent is less overpowering.
6. They can be deep-fried or shallow-fried in ghee. Serve them hot with green chutney and a green salad.

🥘 Dinner

Chicken Broth 

Procedure and Ingredients

My broth recipe is very simple. I get chicken necks from my butcher.
Put them in a pressure cooker with a few cloves of garlic, a piece of ginger, and a small chopped onion.

With a generous amount of water, I let them cook for almost 45 minutes on low heat, allowing all the juices to come out. You can have 3 boiled eggs with the broth. Add salt and pepper.

Hard-Boiled eggs

Honey Smoked Bacon

Plus, you can have 3 smoked chicken bacon. This diet plan is meant to give you an idea of what you can eat in a day. Under your macros, please modify the sections.

Find out the full Indian Keto diet plan for Friday

Day 6: Saturday

☕ Breakfast

Scrambled Eggs with Bulletproof Coffee

Beat three eggs to a fluffy stage with salt and pepper. I like to have them with crispy fried bacon.
Add some ghee to a pan and pour in the egg mixture. Sprinkle in some oregano and chili flakes.
My twist on these eggs is to add a dash of Sriracha and make them hot and mouth-watering.
I like to wash down my spicy eggs with my absolute favorite mug of Bulletproof coffee with butter and coconut oil.

🥗 Lunch

Capsicum/Peppers stuffed with Cottage Cheese (Paneer)

Capsicum and Broccoli, in moderation, have become my favorite veggies on the Keto diet.

For this recipe, you will need medium-sized capsicums that have space for filling. You can go for any color of capsicum

Ingredients

Capsicums/Bell Peppers	4
Cottage Cheese (grated)	½ to 1 cup
Chopped onions (optional)	½ cup
Cumin powder	1 tsp
Lemon juice	2 tsp
Turmeric powder	1/2 tsp
Red Chili powder (optional)	1/2 tsp
Chilli powder	¼ tsp
Olive Oil	2 tsp
White and Pink Salt	To taste

Procedure

1. Completely deseed the capsicums and cut out their tops.
2. Add the cottage cheese, onions, lemon juice, cumin powder, turmeric salt, and red chili powder. Mix well and add ½ tsp of olive oil and mix more.
3. Stuff the capsicums with this cheese stuffing.
4. Cover the capsicums with foil or attach the tops with a toothpick.
5. Preheat the oven and set the mode to the oven and grill.
6. I like to apply some olive oil to the capsicums on the outside too, to enhance the grilling process.

Cauliflower Rice

I have seen numerous recipes for Cauliflower fried rice on the Internet. This is my version of it.

Procedure

1. Cut the florets of cauliflower and put them in a food processor.
2. Make a fine, fluffy mixture that resembles rice.
3. Add some ghee and a few cloves of garlic, and fry.
4. Now add the cauliflower, salt, pepper, and a pinch of chili flakes.
5. Don’t let the rice turn into a mash.
6. Prepare the keto-friendly fried rice by adding some fresh cilantro or coriander.

🥘 Dinner

Tandoori Chicken

Tandoori chicken is essentially chicken that has been marinated with spices and yogurt for some time.
It is always cooked over an open fire, grill, or in a tandoor.

Ingredients

Chicken	1 whole chicken, cut into 12 or 8 pieces, or just chicken legs
Kashmiri red chilly powder	2 teaspoons
Lemon Juice	2 tablespoons
Greek (full-fat) yogurt	1 cup
Ginger paste	2 teaspoons
Garlic paste	2 teaspoons
Garam Masala powder	½ teaspoon
Chaat Masala	½ tsp
Salt	to taste
Red Food color	optional

Procedure

1. Start by making incisions over the chicken with a fork or a knife.
2. Make a paste of half of the red chili powder, lemon juice, and salt.
3. Apply it thoroughly over the chicken and let it rest for half an hour.
4. In the Greek yogurt, add the rest of the Kashmiri red chilly powder, ginger garlic paste, lemon juice, garam masala powder, two tablespoons of olive oil, and salt.
5. Rub this marinade on the chicken and set it in the fridge for three to four hours.
6. Cook the Keto Tandoori Chicken on skewers and cook on a moderate fire or in a preheated oven at 200°C/400°F. In a matter of ten to twelve minutes, they will be fully done.
7. Baste the chicken once with ghee and let it cook it 2 or 3 minutes. Remove from the fire and let it rest.

Day 7: Sunday

☕ Breakfast

Keto Cheese Rollups

Let’s start this day with the delectable, fulfilling, and healthy Keto cheese rollups.

Ingredients

Butter	2 ounces
Sliced cheddar/edam/provolone cheese	8 ounces

Procedure

1. Cut thin pieces of butter using a cheese slicer or knife.
2. Place a slice of butter on every cheese slice and roll them up.
3. Make sure both are easily handled by removing them from the refrigerator.

Tip: You can add finely chopped parsley, paprika powder, salt flakes, and other herbs to give additional flavor to the already delectable Keto cheese rollups. A quick and filling breakfast that keeps you going till lunch — Priya Dogra.

🥗 Lunch

Keto Quesadillas

Ingredients

Cream Cheese	6 ounces
Eggs	2
Egg whites	2
Ground psyllium husk powder	1 and 1/2 teaspoons
Coconut flour	1 tablespoon
Salt	1/2 teaspoon

Procedure

1. Preheat the oven to 400 degrees Fahrenheit.
   
2. Take a bowl for beating the egg with the egg whites in it.
3. Mix coconut flour, psyllium husk powder, and salt in it.
4. Add this mixture to the batter and whisk for a little more you obtain a smooth blend mixture.
5. Put parchment paper on a baking sheet and spread the batter in a square shape over the parchment paper using a spatula.
6. Bake each tortilla for 5 to 7 minutes and cut into 6 smaller pieces.
7. Place a skillet over medium-high heat setting and add butter or oil to it.
8. Fry each quesadilla on each side for about 1 to 2 minutes.

Note:

• The batter must be nearly as thick as a regular pancake batter.
• Fry tortillas in the frying pan, like pancakes, to get round tortillas.

 

🥘 Dinner

Spinach Pie

For Dinner, you can try making this simple Spinach pie. In comparison to non-keto sweets, it tastes better and is healthier. This recipe requires little effort to prepare.

Ingredients

Fresh spinach leaves	250 grams
Softened cream cheese or cheese spread	80 grams
Sliced mushrooms	12
Eggs	4
Grated cheddar cheese or any hard cheese	1 cup
Minced garlic	1 teaspoon
Chopped onion	Half
Butter	1/4 cup

Procedure

1. Sauté garlic, onion, and mushrooms in butter.
2. Add some fresh spinach leaves and cook.
3. Try to eliminate as much water as possible from the spinach.
4. Take a medium-sized bowl and whisk the eggs in it. Add softened cream cheese and whisk once more.
5. Mix veggies and 1 cup of grated cheese into a casserole or deep-dish pie plate.
6. Now pour the cream cheese and egg mixture on it, enough to cover it from all sides.
7. Bake the pie at 350⁰F for about 45 minutes.

 

Related:  Low/No Carb Indian Food List

The fact that I have lost 19 kgs, I must be doing something right. It should be noted that I have never tried KetoSticks, as they are not available locally.
I have simple reasons for adhering to this diet. My goal is to become more active, healthy, and fit.

For those of you who have just joined the Keto wagon, please remember to maintain your electrolyte levels at all times and keep yourself well hydrated to tackle any symptoms of Keto-flu.

I have been having lime water or Nimbu Paani regularly.
On a sunny day, it is like the most refreshing drink on the planet.
You can add ice or make it with equal proportions of plain soda and water.
Green tea and a glass of cold water were quite beneficial.

Recipe for Lime Water

• 1 glass of cold water
• Pinch of rock salt
• Half a teaspoon of table salt
• Pinch of roasted cumin powder
• 2 pinches of dried mint powder

Also Read:  What is Keto Flu?

Do I exercise?

The keto diet is the diet that matters most, and exercise only makes you feel good.
The effects of the diet are divided 90% on food and 10% on exercise.
After losing fat, exercise can help tighten your muscles.

I walk briskly to my workplace and travel back in the evening, covering a distance of almost 3.5 km in 45 minutes by bus. Glad to share a part of my life with you. I hope you had as much fun reading it.

My Keto journey started in January  2015.

FAQs

Q. What are the health benefits of the Indian Keto diet plan?

A. There are many advantages.

• The keto diet is a low-carb diet that leads to effective weight loss
• Boosts metabolism
• Helps reduce appetite
• It can help manage both types of diabetes.
• Increases the level of good cholesterol
• Increased energy level
• Relaxes the brain and removes brain fog

Q. Is the Keto diet a mere fad diet?

A. No, it is not. It is a very scientific diet and should be followed under supervision only. Avoid trying it online or mindlessly adhering to someone else’s diet.

Q. Isn’t high-fat intake bad for me?

A. Keto is a balanced and low-carb diet that does not lead to weight gain. It does not cause high cholesterol levels or any heart diseases.

Q. What’s the difference between Keto and a low-carb diet?

A. Both are low-carb diets. The major difference is in carb intake and fat intake. In Keto, the carbs are restricted to below 30gms in a day, which is increased to about 50gms in a low-carb diet.

Q. Do I have to stay in ketosis for the rest of my life?

A.  You don’t have to stick to the same diet every time you lose a lot of weight. Or switch to a low-carb diet and maintain the weight.

Q. How many carbs do I have to eat per day on a ketogenic diet?

A. 20-25 grams of carbs are recommended per day.

Q. I’m a vegetarian. Can I do Keto?

A. Yes! You can follow. Check out my  vegetarian keto diet plan and

Q. Can I eat fruits on a Keto diet?

A. No, fruits contain a lot of sugar; the Keto diet involves “no sugar.”

Q. Can I eat dairy on the keto diet?

A. Yes, take only buttermilk, paneer, cheese, and yogurt.

Q. Can I drink alcohol on this diet?

A. It is OK on occasion! it can’t help to burn fat? Alcohol, like beer, contains carbs. Vodka, gin, and wine are permissible sometimes.

Q. Does the Keto diet allow me to exercise?

A. Yes, you can. Any kind of exercise never hurts anybody!!

Q. What are macros, and how do I calculate them?

A. “Macros” is the short term for macronutrients and is categorized into three types of nutrients that provide the most energy: protein, carbohydrates, and fats. Tracking can help you make smart and healthy food choices.

Q. Can I do a Keto diet if I am diabetic?

A. A ketogenic diet can help minimize insulin requirements and stabilize blood sugar levels in people with Type 1 and Type 2 diabetes. Studies have shown that the Keto diet can help diabetics lower their blood sugar levels and lose weight. Consult your doctor to make changes to your diet.

Q. Can a Keto diet cause hair loss?

A. No! The keto diet does not cause hair loss. Inadequate consumption of vitamins and proteins may result in hair loss. Eat enough protein and vitamins.