Thursday Keto Diet Plan & Recipes

Last updated on June 10, 2023

We have reached the fourth day of the week, just two more to go. By now, you must have realized that it is really simple to follow a Ketogenic lifestyle. One just needs to be innovative, ready to experiment and above all patient.

In this last one-week or so I have interacted extensively with other Ketoites in different parts of the world and with a few in India. I have come to learn new terms, for instance WOE means way of eating, and all this while I used to think it was some kind of enzyme. Just joking!

I have seen before and after awe-inspiring pictures of both men and women. I have come to realize that if I want solid and consistent results, I will have to make some basic changes to my diet style. After being into the system for four months or so, I think I can let go of snacking.

I am not sure if I will be able to survive the gap from 2 pm till 8 pm, but I am going to give it a shot. Probably quench the urge by drinking some coffee or green tea. Secondly, as an experiment, I am thinking of stopping all dairy intake forever.  Again I confess I am a milk addict, so it won’t be easy, but if at the end of the month if the results are spectacular, I think it will be a worthy sacrifice.

I also reworked my Macros today, with the new weight. We Indians have metabolisms that were not designed for heavy protein and fat meals. I have planned to supplement my diet with a scoop of Casein with cold water every night, for the days I am short on protein intake.

I am also getting a lot of requests from pure vegetarians who are keen to get fit by switching to a Ketogenic lifestyle. Honestly, I am no expert, but from what I have read, you need to at least have eggs in order to successfully adapt to a Ketogenic lifestyle. Without eggs and any kind of animal meat, it is going to be a very tough act to follow. After all you cannot be expected to survive on protein shakes three times a day and how much paneer or cottage cheese can you have in a day.

Coming to the diet plan, let’s start off with breakfast.

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.

Lunch

Chicken Malai Tikka

This is another world-famous dish, that has origins in North India. Very easy to make and tastes delicious. And it is completely Keto friendly.

Ingredients:

• Boneless Chicken cut into 1 inch (2.54 cm) pieces 500 gm
• Ginger Garlic Paste 2 tsp
• Heavy Cream 2 tbsp
• Greek Yogurt 2 tbsp
• Green Chilly Paste 2 to 3 tsp (optional)
• Garam Masala 1 tsp or Green Cardamom Powder ½ tsp
• Black and White pepper ½ tsp each
• ½ cup of grated processed Cheese
• Melted Butter for basting
• Lemon Juice 1 tsp
• Chaat Masala ½ tsp (optional)
• Salt to taste

Process

For the first marinade:

1. In a bowl, put the chicken, sprinkle salt and mix the half the ginger garlic paste. Set it aside in the refrigerator for at least half an hour.
2. In another bowl add the processed cheese and some more salt, cream, cheese and now add the heavy cream to it.
3. Whisk till a smooth paste is formed.
4. Next, blend in the Greek yogurt to this mixture and whisk some more.
5. Add the green chilly paste, the remaining ginger garlic paste and garam masala and pepper. If you don’t want the Tikka to be very spicy, then skip the garam masalaa and green chilly paste.
6. Now add the chicken pieces to this marinade and make sure they are coated well. Let it rest for half an hour.
7. Pre-heat the oven to 180 degree Celsius.
8. Line a tray with a silver foil and spread some oil or ghee on it.
9. Place the chicken on this tray, you can skewer them too. The chicken should be ready in ten to fifteen minutes. But remember to turn them at least twice and bast them with butter.
10. Eat them hot, and do sprinkle some lemon juice and chaat masala over them. You can marinate a bigger batch and cook them at your convenience, over a period of few days.

Vegetarians please note that you can make the same recipe using cottage cheese, only cut the cooking time to 5 to 8 minutes.

Dinner

Mutton Seekh Kebab

Since I started sharing my journey, I have got many requests to share my recipe for Mutton Seekh kebabs. So here goes.

Ingredients

• Mutton mince, preferably with fat 500 gm
• 2 to 3 green chilies chopped
• Coriander leaves chopped ½ cup
• 2 tsp Ginger Garlic Paste
• 1 tsp roasted cumin powder
• 1 tsp Garam Masala
• ½ tsp Kashmiri or Deghi Red chilly powder
• Melted Butter or Ghee for basting
• Lemon Juice 1 tsp
• Chaat Masala ½ tsp (optional)
• Salt to taste

Process

1. In the food processor, grind together the mince, green chilly and fresh coriander. Ensure that the consistency is very fine.
2. Now add the rest of the ingredients and mix well. Divide the mixture into equal proportions. Pat the mixture and form patties, or with moist hands give it the shape of kebabs over skewers.
3. The important thing to remember is that the mixture should not be overly moist or very dry, it should be of workable consistency.
4. If you feel that the mixture is getting out of hand or not sticking to the skewer, beat an egg and add to it.
5. Preheat the oven to 200 degrees and cook the kebabs in it for 15 to 20 minutes. You can also barbecue them, but remember to paste them with butter or ghee at least two to three 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.

This brings me to the end of day 4, hope you have as much fun cooking, as I had sharing.

Happy Reading!

You can read the complete Keto diet plan for 7 days here.