Eggetarian Day 4

Day 4

Thursday

Welcome to day 4 of your keto diet plan

Breakfast
Lunch
Snacks
Dinner

Keto Shakshuka

Ingredients
  

  • 2 pcs Egg
  • 30 gram Marinara Sauce
  • 30 gram Feta Cheese
  • 0.5 Tsp Red Chili Flakes
  • 0.5 Tsp Chopped Parsley
  • 1 Tbsp Butter
  • Salt And Pepper To Taste

Instructions
 

  • Melt the butter in a frying pan and add in the chili flakes.
  • Once the butter starts to sizzle add in the marinara sauce and give it all a good mix.
  • Once that's bubbling turn the heat down to low and crack the egg in the pan.
  • Cover and cook for 1-2 minutes depending on how you like your eggs cooked.
  • Leave uncovered for a runny yolk.
  • Season with a bit of salt and pepper and then crumble in the feta cheese on top of the sauce and eggs.
  • Turn the heat off and finish with the freshly chopped parsley. This recipe is 1 serving.
Keyword Eggitarian
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Bharli Bhendi

Servings 3 servings
Calories 254 kcal

Ingredients
  

  • 66.7 gram Bhindi 20 To 22 Small Or Medium Size
  • 1 Tbsp Olive Oil Or Coconut Oil
  • 0.2 Tsp Mustard Seeds Rai
  • 0.1 Tsp Turmeric Powder Haldi
  • 0.3 pinch Asafoetida Hing
  • 0.3 Tsp Chopped Coriander Or Mint Leaves
  • 1 pcs Garlic Chopped
  • 0.1 Cup Chopped Coriander Leaves
  • 0.1 Cup Oil Roasted Peanuts
  • 0.3 pcs Green Chilli Chopped
  • 0.1 Cup Grated Coconut
  • 0.2 Tsp Cumin Powder
  • 0.2 Tsp Coriander Powder
  • 0.2 Tsp Garam Masala Powder
  • 0.2 Tsp Lemon Juice
  • 0.2 Tsp Equivalent Sweetner
  • Salt To Taste

Instructions
 

Cooking Instructions

  • "heat a pan and add 1/4 cup peanuts.
  • on a low flame, roast the peanuts till they are crunchy and golden. keep aside and allow them to cool.
  • rinse 20 to 22 medium sized bhendi (okra or bhindi) in running water for a couple of times.
  • then dry them with a clean kitchen towel or dry them naturally by spreading them in a plate.
  • slice off the crown and base tip of the bhendi. with a knife give a slit on one side. make slits on all the okra and keep aside.

preparing stuffing for bharli bhendi:

  • In a grinder jar, add the roasted peanuts along with 1 green chili, 2 to 3 garlic, and 1/4 cup chopped coriander leaves.
  • Without adding water coarsely grind and keep this mixture aside.
  • In a plate or mixing bowl, take the ground mixture along with 1/4 cup tightly packed grated coconut, 1/2 tsp cumin powder, 1/2 tsp coriander powder, 2 tsp goda masala or 1/2 tsp garam masala powder, 1/2 tsp lime or lemon juice and 1/2 tsp sugar or salt as per taste.
  • Mix the stuffing mixture very well.
  • Now stuff this mixture in each bhindi very well.

Sauteing and making bharli bhendi:

  • Heat 3 tbsp oil and crackle 1/2 tsp mustard seeds first. use a shallow frying pan.
  • Lower the flame and then add 1/4 tsp turmeric powder and a pinch of asafoetida.
  • Stir very well and then add the stuffed okra. stir the okra well.
  • Now cover the pan tightly with a lid and cook the bhindi.
  • Do check in between and if the mixture looks dry or getting too browned, then sprinkle some water (about 1 to 2 tbsp water). stir, cover and continue to cook.
  • When the okra is half done, add the remaining ground stuffing masala.
  • Stir. sprinkle some water if required. cover and cook.
  • It takes about 15 to 18 minutes for the bhindi to cook on a low flame. this is a dry bhindi sabzi when cooked. so there should be no water in the bhindi.
  • Garnish with chopped coriander leaves and serve bharli bhendi with chapatis or a side dish with dal-rice or varan-bhat.

Nutrition

Calories: 254kcal
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Nutribarn Keto Roti

This recipe is for 1 Roti - but you can have 2-3 rotis as per your requirement.
Prep Time 5 mins
Cook Time 10 mins
Course Main Course
Cuisine Indian
Servings 1 serving
Calories 56 kcal

Ingredients
  

Instructions
 

  • Mix 1 part (16gms) NutriBarn Keto Diabetic Weight Loss Flour with 1 part of water
    16 grams Nutribarn Keto Flour, 16 ml Water
  • Add a pinch of salt and knead into a dough. Cover and set aside for 10 mins.
    Salt
  • Use dry NutriBarn Keto Diabetic Weight Loss Flour for dusting when rolling the chapatis.
  • For best results, add fresh cream or malai while kneading and roll the chapatis as thin as possible
    1/2 tsp fresh cream

Notes

Please add water slowly and keep mixing it with the flour simultaneously. Add more or less water depending on your desired consistency.

Nutrition

Sugar: 0.3gFiber: 7.7gCalories: 56kcalFat: 0.03gProtein: 5gCarbohydrates: 9.1g
Keyword keto flour, Keto Roti
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Greek Yogurt

Materials

  • Plain Yogurt Dahi

Instructions

  • Take regular yogurt and place it in a sieve. Place the sieve on a container to collect the water and place it in the refrigerator for 8-10 hrs. Discard the water that is collected in the container (or use it to water plants). Your greek yogurt is ready.

Bullet Proof Coffee

Net Carbs / Serving 0.0 x 1 = 0.0Protein / Serving 0.5 x 1 = 0.5Fat / Serving 37.4 x 1 = 37.4

Ingredients
  

  • 2 Tbsp Butter
  • 1 Tbsp Coconut Oil
  • 240 ml Coffee 240.00

Instructions
 

Cooking Instructions

  • Brew your favorite cup of black coffee or tea or use instant coffee with 240ml of water.
  • Add 2 tablespoon of unsalted butter and 1 tablespoon of Cold Pressed Extra Vergin Coconut Oil into a deep container
  • Add the hot brewed tea/coffee to the container
  • Using a hand-mixie pulse the blender 2-3 times or till the time the water and fat is completely blended.
  • Add you favorite sweetener or have it unsweetened. Consume hot.

Notes

Note: You can swap the unsalted butter for ghee. You can skip the coconut oil if you dont like it. Try different combinations and see what works for you best. If you do not own a hand-mixe, you can use a food blender, however be careful to use a napkin to hold down the lid while blending as it can get hot and high pressure in the blender
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Almonds

Course Snack
Servings 12 pcs
Calories 87 kcal

Nutrition

Calories: 87kcalFat: 7.6gProtein: 3.2gCarbohydrates: 1.4g
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Walnuts

Halves
Course Snack
Servings 12 Halves
Calories 162 kcal

Nutrition

Calories: 162kcalFat: 15.7gProtein: 3.7gCarbohydrates: 1.7g
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Keto Dosa

Net Carbs / Serving =3.0 Protein / Serving =7.8 Fat / Serving =19.5

Ingredients
  

  • 18 gram Almond Flour
  • 15 gram Shredded Mozzarella
  • 30 ml Coconut Milk 30.00
  • Salt To Taste
  • A Pinch Cumin Powder
  • A Pinch Hing Or Asafoetida Optional

Instructions
 

  • Mix all ingredients together and form the batter
  • Pour the batter in a lightly oiled, non stick, frying pan and spread
  • Cook on a medium heat till the bottom starts to brown and the batter cooks all the way through, and the sides begin to lift a bit from the pan
  • Fold over and serve with the coconut chutney
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