Free Keto Diet Plan

Free Keto Diet Plan To Transform Your Body The Right Way

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If you are someone who is looking for a free keto diet plan, then you’ve come to the right place. We will help you with a free 1-week keto diet plan, as well as some tips for getting started on it.

The keto diet has become quite popular in terms of being a worldwide method to shed excess weight and improved health and fitness.

Researches also claim that being on a low-carb, high-fat diet can boost fat loss and even promote benefits to certain conditions such as type 2 diabetes, thyroid, and PCOS in women too.

Basics Of Keto Diet 101

  • The keto diet is a low carb, moderate-protein, and high-fat diet.
  • It includes subduing carbohydrate intake and reinstating it with fat. This decrease in carbs puts your body into a metabolic state called ketosis.
  • While this happens, your body becomes astonishingly effective at consuming and burning fat for energy.
  • This also converts fat into ketones in your liver, which can provide energy for the brain.
  • The diet can cause notable reductions in blood sugar and insulin levels.
  • Besides the progressed ketones, has some health benefits as well.

Getting Started On Keto Diet

Shifting over to a keto diet can seem terrifying, but it doesn’t have to be challenging.

  • Keep your focus on decreasing carbs while boosting the fat and keep enough protein content in the meals and snacks.
  • For reaching and remaining in the state of ketosis, carbs must be restrained.
  • Some people may only achieve ketosis by eating 20-30 grams of carbs per day, while others may be successful with a much more leading carb intake.
  • Frequently, the deeper your carbohydrate intake, the more lenient it is to reach and stay in ketosis.
  • So sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a keto diet.
  • Follow this simple free keto diet plan for a week below and ease the weight loss process!

1- WEEK FREE KETO DIET PLAN

Looking for a free keto diet plan to lose weight? WE GOT YOU COVERED! This 1-week free keto diet plan is a simple way to lose weight quickly and easily. 

MONDAY
BREAKFAST 

Paneer Tikka

Keto Meal Plan

Recipe:

  • Marinate 100 g paneer cubes, 1/2 diced onion, 35 g  capsicum with 2 tbsp hung curd, 1/2 tsp turmeric, ½ tsp carom seeds, 1/2 tsp black pepper powder, ½  tsp cumin powder, ½ tsp chaat masala, ½ tsp garam masala, ½ tsp ginger- garlic paste, ½ tsp salt for 1 hour.
  • Arrange paneer and vegetables on a skewer/ toothpick.
  • Brush ghee/ butter (1 tbsp )  on a non-stick pan, cook from all sides. Else, bake it for 15 mins at 240 c.

Nutritional Value: Total Calories- 436 kcal, Carbohydrates- 4 g, Protein- 22 g, Fats- 36 g 

LUNCH

English Chaat

Keto Meal Plan

Recipe:

  • Finely chop 50g bell peppers, 5 mushrooms, 50g green beans, 50g broccoli/ cauliflower.
  • Add 20g butter in a non-stick pan along with the chopped vegetables.
  • Now add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.
  • To this, add paneer cubes ( 100 g )  and sauté for 2 mins.
  • Squeeze 1/2 lime, sprinkle salt, and chat masala.

Nutritional Value: Total Calories- 426 kcal, Carbohydrates- 2.5 g, Protein- 23 g, Fats- 36 

EVENING SNACK

Bulletproof Coffee

Keto Meal Plan

Recipe:

  • Add a tsp of instant coffee powder to 1 cup of water.
  • To this, add a teaspoon of coconut oil to it when it starts to boil.
  • Let it simmer for a few minutes, add the artificial sweetener.

Nutritional Value: Total Calories- 45 kcal, Carbohydrates- 0, Protein- 0, Fats- 5 g

Dinner

Chicken Curry

Recipe:

  • Heat 1 tbsp oil in a large skillet over medium heat. Add 1 onion and saute until soft and golden brown. Slowly stir in curry powder. 
  • Once ingredients are blended, add 100 g chicken breasts. Cover skillet and simmer over medium-low heat for about 45 minutes or until chicken is cooked through and no longer pink inside. 
  • Remove the cover from the skillet and cook for an additional 15 minutes, until sauce reduces. Serve hot.

Nutritional Value: Total calories- 309 kcal, Carbohydrates- 2.5 g, Protein- 23 g, Fats- 23 g  

 

Learn More

 

TUESDAY
Breakfast

Keto Poha

Recipe:

  • Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a rice-like consistency.
  •  In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee.
  • Add in the mustard seeds, 7-10 curry leaves, and 30g onions, salt, turmeric, 4-5 peanuts, 1 green chili, and cook for 2 mins.
  • Add in the cauliflower rice, add 1/4 cup water, and cover and cook till it is soft.
  • Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value: Total calories – 322 kcal, Carbohydrates- 4.5 g, Proteins- 4 g, Fats – 32 g 

Lunch

Vegetable Hash With Eggs 

Recipe:

  • Lightly spray a pan and heat a 2 tbsp tablespoon of olive oil/ butter/ ghee on medium heat. Add vegetables (30 g capsicum, 50 g mushroom, 35 g broccoli, 33 g diced tomatoes, 30 g beans)  to the pan. 
  • Sprinkle it with pink Himalayan salt and  1 tsp pepper. Saute vegetables for about five minutes until slightly tender. Remove vegetables to plates. 
  • Spray pan with cooking spray again. Add  2 eggs, sprinkle with Himalayan salt and pepper, and cook. Remove egg and place on top of vegetables.
  • Your dish is ready to be served.

Nutritional Value: Total calories – 447   kcal, Carbohydrate –   3 g, Protein – 12 g, Fats- 43 g 

Evening Snack

Green Tea + 5 Almonds 

Recipe:

  • Heat 1 cup of water in a saucepan.
  • Once the water starts boiling, turn off the heat and add 1 tsp green tea leaves. Keep it covered for a minute.
  • Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
  • Give it a swirl and serve.

Nutritional Value: Total calories – 35 kcal, Carbohydrates –  1 g, Protein -1 g, Fats – 3 g

Dinner

Mushroom Paneer

Recipe:

  • Marinate the mushrooms in pink  Himalayan salt, pepper powder, and turmeric powder.
  • Saute 70 g  paneer and 50 g mushrooms in 2 tbsp ghee/butter well.
  • Grind cloves, cinnamon, onion, tomato, green chilies, coriander leaves, mint leaves, and water. Keep it aside. 
  • Splutter mustard seeds and cumin seeds in the  1tsp ghee/butter, add in the ground. and fry well. Add in the fried mushrooms and paneer. Mix well.
  • Mushroom paneer masala is ready. Serve hot.

Nutritional Value: Total calories -522 kcal, Carbohydrates- 3 g, Protein –  15 g, Fats – 50 g 

WEDNESDAY
Breakfast

Spinach Omelet

Recipe:

  • Take 50 g of asparagus,¼ medium-sized onion, ¼ small tomato, chop and saute them in a pan for a few minutes on medium heat.
  • Add 90 g of spinach to the above pan and pink Himalayan salt to taste and cook until they wilt. Remove the ingredients from the pan.
  • Vigorously beat 2 eggs and one tablespoon cream together. Pour this mixture on the hot, greasy pan. Put the lid on top and cook for 1 minute. 
  • On one side add  20g cheese and veggies, and then fold the omelet when firm. 
  • Turn off the heat and put the lid on top. Let the omelet rest for a few minutes. The ingredients will melt and blend.

Nutritional Value: Total Calories- 365kcal, Protein-11g, Fats- 27g, Net Carbs- 3g

Lunch

Shahi Paneer

Recipe:

  • Blend (small) sauteed onion, 3 teaspoons of water, and roasted 5 almonds and roasted 2 green cardamom pods to make a smooth paste.
  • To a pan add 1 tbsp of ghee, 1 g bay leaves, 1 g clove, 1 black cardamom. Saute for a minute and then add the blended onion-nut paste. Add pink Himalayan salt, ¼ tsp cumin powder, ½ tsp garam masala, ¼ tsp turmeric and ¼ tsp coriander powder, ½ tsp Kashmiri red mirch, and saute for another 2 minutes. Add a tbsp of thick yogurt and mix well.
  • After sauteing for two minutes, add the 100 g cubed paneer and 1 tbsp of fresh cream and enjoy the dish.

Nutritional Value: Total calories – 424 kcal, Carbohydrates- 3 g, Protein -20 g, Fats – 38 g 

Evening Snack

Black Tea + Peanuts 

Keto Diet Chart

Recipe:

  • Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
  • You can add 1-2 drops of stevia/erythritol to the tea.
  • Strain and enjoy your tea with 5 peanuts 

Nutritional Value: Total calories- 29 kcal, Carbohydrates – 1g, Protein, 1g, Fats – 2.5 g 

Dinner

Chicken Malai Tikka

Keto Diet Chart

Recipe:

  • Marinate 100 g chicken in 1 small green chili, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala, 1/2 tsp Kasuri methi, 3 crushed cardamom pods, pink Himalayan salt to taste, 1/4 tsp black pepper powder,  ½ chopped capsicum, ¼ onion chunks, and 2 tbsp malai/ Amul cream and mix well.
  •  Cover the bowl, and let it rest for an hour. Skewer the pieces on a wiring rack and bake at 220C for 25 mins. Brush with  1 tbsp ghee/ butter.

Nutritional Value: Total calories- 290 kcal, Carbohydrates- 2 g, Protein- 23 g, Fats- 21 g

 

Learn More

 

THURSDAY
Breakfast

Egg Salad

Keto Diet Chart

Recipe:

  • Pulse 2 boiled eggs in a food processor and add 20 g  mayonnaise, ½ tsp sugar-free mustard sauce, 1 tsp lemon juice, pink Himalayan salt as per taste, and ½ tsp black pepper 
  • Serve with lettuce leaves if desired.

Nutritional Value: Total Calories- 267 kcal, Carbohydrates-  2 g, Protein- 12.5 g Fats- 23 g 

Lunch

Paneer Butter Masala 

Keto Diet Chart

Recipe:

  • Heat 2 tbsp butter in a pan and add 30 g minced onion  ¼ tsp cumin seed, 1 g bay leaf, ¼ tsp dried red chilies, 1-2 cardamom, and 1tsp ginger garlic paste. Add homemade tomato puree (60 g ),1 tbsp of Kashmiri red chili powder, 1 /2 tsp garam masala, and ½ tsp cumin powder. To the pan when the onions turn pinkish brown and cook for 15 minutes, stirring occasionally.
  • Add a cup of water when the spices are cooked. Mix in 1 tbsp of chopped coriander and 100 grams of cubed paneer. Drizzle 1 tbsp fresh cream and enjoy the dish.

Nutritional Value: Total calories- 550 kcal, Carbohydrates- 3 g, Protein-  22 g, Fats- 51 g 

Evening Snack

Bulletproof Coffee

Keto Diet Chart

Recipe:

  • Add a tsp of instant coffee powder to 1 cup of water.
  • Add a teaspoon of coconut oil to it when it starts to boil.
  • Let it simmer for a few minutes, add the artificial sweetener.

Nutritional Value: Total calories- 45 kcal, Carbohydrates- 0, Protein- 0, Fats- 5 g

Dinner

Chilli Paneer

Keto Diet Chart

Recipe:

  • To a pan add  1 tbsp olive oil, 150g of cubed paneer, fry till it is golden brown, and keep it aside.
  • Then add, 3 g ginger, 3 g chopped garlic, 25 g diced onions, 60 g capsicum, and cook for 3-4 mins.
  • Add 1 tsp soy sauce, ½  tsp vinegar, ½ tsp chili sauce, salt to taste, and a splash of water.
  • Add in the paneer, cook for 3 mins.
  • Garnish with 5 g spring onions.

Nutritional Value: Total calories- 641 kcal, Carbohydrates- 4 g, Protein- 28 g, Fats- 62 g 

FRIDAY
Breakfast

Malai Paneer Tikka

Keto Diet Chart

Recipe:

  • Marinate 120 g paneer cubes in  2 tbsp malai/ Amul cream, 1 small green chili, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala, 1/2 tsp Kasuri methi, 3 crushed cardamom pods, salt to taste, 1/4 tsp black pepper powder.
  • Cover the bowl, and let it rest for an hour. Skewer the paneer pieces with 1 capsicum and ¼ onion. 
  • Cook from both sides on a non-stick pan.

Nutritional Value: Total Calories- 595 kcal, Carbohydrate- 2 g, Protein- 23 g, Fats- 55 g 

Lunch

Keto Chicken Stew

Keto Diet Chart

Recipe:

  • Place small pieces of 100 g chicken in the baking dish and sprinkle it with Pink Himalayan salt and pepper. Now in a thick bottomed pan put the coconut milk (50 ml) and let it come to a boil and 1 tbsp butter and let the sauce continue to boil on medium heat. Add  ½ tsp pepper, pink Himalayan salt, ¼ tsp paprika powder. Next, add the grated cheese cubes (25 g).
  • Add 70 g  broccoli, Cook the sauce with the broccoli for another five to eight minutes. Add 1 tbsp heavy cream and lower the heat. Cook for another five minutes till the sauce reduces. Switch off the heat. 
  • Pour this sauce along with the broccoli over the chicken. Bake It for 60 mins. Serve hot.

Nutritional Value: Total calories- 491 kcal, Carbohydrates- 3 g, Protein- 23 g, Fats- 43 g 

Evening Snack

Green Tea + 5 Almonds 

Keto Diet Chart

Recipe:

  • Heat 1 cup of water in a saucepan.
  • Once the water starts boiling, turn off the heat and add 1 tsp green tea leaves. Keep it covered for a minute.
  • Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
  • Give it a swirl and serve.

Nutritional Value: Total calories- 35 kcal, Carbohydrates- 1 g, Protein -1 g, Fats- 3 g

Dinner

Egg Roll

Keto Diet Chart

Recipe:

  • Add 1 tbsp oil, sliced 1⁄2 onion, 40 g  shredded capsicum, and 35 g shredded tomato, pink Himalayan salt, ½ tsp red chili powder, ¼ tsp turmeric powder to a pan and toss the mixture well.
  • Add the beaten egg mixture ( 2 Eggs ), scramble it, and cook for a few minutes. Finally, add some freshly chopped coriander leaves.
  • Use 25 g almond flour to make a chapatti in a heated pan.
  • Keep the stuffing at one end of the roti and roll it to make egg Kathi roll.

Nutritional Value: Total Calories- 369 kcal, Carbohydrates- 2 g, Protein – 17 g, Fats- 33 g 

 

Learn More

SATURDAY
Breakfast

English Chaat 

Keto Diet Chart

Recipe: 

1) Finely chop 50g bell peppers, 5 mushrooms, 50g green beans, 50g broccoli/cauliflower.

2) Add 20g butter in a non-stick pan along with the chopped vegetables.

3) Add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.

4) Add paneer cubes (100 g)  and sauté for 2 mins.

5) Squeeze 1/2 lime, sprinkle salt, and chat masala.

Nutritional value: Total calories-  426 kcal, Carbohydrates- 2.5 g, Protein- 23 g, Fats – 36 

Lunch

Anda Masala

Keto Diet Chart

Recipe:

  • Boil 2 eggs and peel them, then prick them with a fork.
  • Heat 2 tbsp butter in the pan and add in 30g of onions, 1 tsp cumin, 1 tsp coriander powder, 1 tsp ginger garlic paste, pink Himalayan salt, 1/2 tsp turmeric, 1/2 tsp garam masala, 1 clove, 1 cardamom, pink Himalayan salt as per taste and fry together till the onions are golden.
  • To this add 40g tomatoes and cook for 1 min.
  • Now add in the eggs and mix well and cook till the eggs start to get some color.
  • Pour 1/2 cup of water and cover and cook for 10 mins
  • Sprinkle Kasuri methi and mix in well. Finish with coriander and serve.

Nutritional Value: Total Calories- 353 kcal, Carbohydrates- 2 g, Protein- 12 g, Fats- 33 g 

Evening Snack

Lettuce Soup

Keto Diet Chart

Recipe:

  • Saute 10 g onion and 8 g garlic in 1 tsp ghee/ butter for about 4 minutes
  • Add seasonings (1 g basil,2 g parsley, pink Himalayan salt, pepper), stir, and cook another minute.
  • Add 150 g lettuce then simmer covered for about 15 minutes.
  • Using a stick blender (or regular blender), puree the soup. Add in additional seasonings to taste.

Nutritional Value: Total calories- 50 kcal, Carbohydrates- 1 g, Protein – Nil, Fats – 15 g

Dinner

Achari Paneer

Keto Diet Chart

Recipe:

  • Heat 1 tbsp ghee/butter in a non-stick pan. Add the 1 -2  dried red chilies, 2-3 g chopped garlic and after a half, a minute, add the 1-2 g chopped ginger. Saute till they turn golden.
  • Add100 g diced paneer cubes to the pan. Add the pink Himalayan salt and cook on high heat till the paneer turns a little golden. Add the ½ tsp red chili powder, ¼ tsp black pepper, 5 ml lemon juice, and 1-2  stevia drops.
  • Keep stirring and cooking on high heat. Switch off the heat and garnish with coriander.

Nutritional Value: Total calories- 410 kcal, Carbohydrates- 2.5 g, Protein- 19 g g, Fats – 36 

SUNDAY
Breakfast 

Keto Oatmeal

Keto Diet Chart 

Recipe:

  • Take 1 cup (240 ml) of unsweetened almond milk in a bowl. Add 60 g  hemp seeds, 30 g flax seeds,30 g chia seeds, 30 g chopped almonds/pecan nuts.
  • Add 2 drops of vanilla essence/ 1/2 tsp unsweetened cocoa powder (optional),erythritol. OR Add powder cinnamon powder and erythritol/ keto-friendly sweetener OR 3-4 berries.
  • Enjoy your oatmeal.

Nutritional Value: Total calories- 533 kcal, Carbohydrate- 4 g, Protein- 28 g, Fats- 45 g  

Lunch

Goan Fish Curry

Keto Diet Chart

Recipe:

  • Put 3 cloves chopped garlic, 2cm grated ginger, 1 green chili, 1 tomato in a mixer, and blitz till smooth. 
  • In a pan, add 1 tbsp oil, fry 1/2 onion, add ½  tbsp garam masala, ½ tbsp cumin powder, ½ tbsp turmeric, pink Himalayan salt to taste, and 1 tsp chili powder. 
  • Add in the paste and fry for 2 mins.  Add in 120 g fish (cod or white fish), 1/2 cup water later, and bring to a simmer. 
  • Cook for 3 minutes or until just cooked through.

Nutritional Value: Total calories – 271  kcal, Carbohydrates – 1 g, Protein- 24 g, Fats – 19  g 

Evening Snack 

Black Tea + Peanuts

Keto Diet Chart 

Recipe:

  • Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
  • You can add 1-2 drops of stevia/erythritol to the tea.
  • Strain and enjoy your tea with 5 peanuts 

Nutritional Value: Total calories- 29 kcal, Carbohydrates – 1g, Protein, 1g, Fats – 2.5 g 

Dinner

Cheese Stuffed Bell Peppers

Keto Diet Chart

Recipe:

  • Preheat the oven to 400°F (200°C).
  • Cut the bell pepper in half lengthwise and remove seeds.
  • Combine  20 g Cheese, 2 eggs, 3-4 green olives, ½ tsp dried mint, pink Himalayan salt to taste in a bowl, and mix well.
  • Stuff the pepper halves with the filling and place them in a baking tray.
  • Bake them in the oven for 20 minutes or until they’re golden brown on top.
  • Serve with a good salad.

Nutritional Value: Total calories- 240 kcal, Carbohydrates – 3.5 g, Protein – 16.5 g, Fats – 18 g

 

Learn More

 

Try to stay open to trying new foods and ways of preparing your old favorites. Use spices you have never tried before, and keep an eye open for new recipes and club them up with the ones you find here in this free keto diet plan.

Finding new and delicious ways of making dishes will help you stay consistent with the ketogenic diet. This will be conducive to the long-term benefit of maintaining a healthy, nutritious way of eating over your lifetime.

We hope you like this easy-to-follow free keto diet plan! So what is stopping you from kickstarting your health spree? To reap more benefits subscribe to KetoIndia for a personalized ketogenic diet!!

Take care of yourself and your family. Stay tuned for more such health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic Diet, Health, and Wellness!

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