Non Vegetarian​ Day 1

Day 1

Monday

Welcome to day 1 of your keto diet plan

Breakfast
Lunch
Snacks
Dinner

Cheese Paratha

Ingredients
  

  • 33 grams Keto Flour
  • 1 gram Salt
  • 1 gram Ghee
  • Water As Required For Kneading
  • 30 grams Cheese
  • 13 gram Finely Chopped Onions
  • 1 pcsGreen Chilli
  • 1 gram Tsp Black Pepper
  • Ghee Or Oil As Required For Roasting The Parathas

Instructions
 

Kneading dough

  • In a large mixing bowl or plate/tray take 1 cup flour, 1 tsp salt, 1 tsp oil or ghee. Add some water.
  • Mix everything and begin to knead into a smooth and soft dough. Add more water if required while kneading.
  • Cover and keep the dough aside for 20 to 30 minutes.

Making cheese paratha stuffing

  • In a bowl or plate, take all the stuffing ingredients.
  • Mix everything very well.
  • No need to add salt as cheese already has a lot of salt. Keep aside.

Assembling and stuffing cheese paratha

  • Pinch two small balls from the dough. Roll them between your palms.
  • Flatten them and dust with Keto flour.
  • With a rolling pin, roll them into about 4 to 5 inches diameter rounds. Try making both the rounds of the same size.
  • On one of the rolled dough circle, place the cheese stuffing in the center and keep about 1 inch empty space from the sides.
  • Gently place the second circle on top and press and seal the edges with your fingertips.
  • Dust some flour on the stuffed paratha.
  • Begin to roll the paratha. Dust some more flour if required.
  • Roll the paratha into a round of about 7 to 8 inches in diameter or about the size of a normal roti or chapati.

Making cheese paratha

  • On a hot tava (skillet or griddle) place the rolled paratha.
  • The tava should be hot and not at a low temperature. Cooking parathas at a low flame will harden them. Parathas ideally are crisp as well as soft.
  • When the base is partly cooked, flip the paratha. Spread some ghee on the partly cooked part.
  • Flip again and this time this side has to be cooked more than the previous side. You will see brown spots on the paratha.
  • Spread some ghee on this side too.
  • Flip again once or twice till both the sides are cooked properly. You should see crisp brown spots on the paratha.
  • Press the paratha edges with a spatula or spoon, so that they are fried well.
  • Once the paratha has cooked well. Remove them from the tava and serve them hot. Make all parathas this way.
  • Serve these cheese paratha hot with yogurt or mango pickle
Tried this recipe?Let us know how it was!

Kovakkai/Tindli fry recipe

Ingredients
  

  • 83 grams Ivy Gourd Or 2.5 Cups Sliced Ivy Gourd Tindora Or Tendli Or Kovakkai
  • 0.7 Tbsp Oil Coconut, Olive Or Canolla Oil 0.67 Tbsp 10
  • 0.1 teaspoon Turmeric Powder Haldi
  • 1 teaspoon Kashmiri Red Chilli Powder
  • 1 teaspoon Fennel Powder Saunf Powder
  • 1 teaspoon Cumin Powder Jeera Powder 0
  • 11 teaspoon Coriander Powder Dhania Powder
  • 0.3 pinch Asafoetida Hing
  • 0.1 teaspoon Garam Masala Powder 0.08 teaspoon 0
  • 1 teaspoon Dry Mango Powder Amchur Powder
  • 1 Tbsp Chopped Coriander Leaves

Instructions
 

  • Preparation for kovakkai fry recipe
  • First rinse 250 grams ivy gourds (tindora or tendli) very well in water. drain the excess water.
  • Then thinly slice of the top and bottom ends and discard them. slice the ivy gourds vertically in four parts. you will need 2.5 cups sliced ivy gourds.
  • Making kovakkai fry
  • heat 2 tablespoons oil in a heavy and thick bottomed kadai.
  • an iron kadai works best for this recipe. if using mustard oil, then let it come to its smoking point and then add tendli.
  • keep the flame to a low and add the sliced tindora (ivy gourds).
  • mix very well with the oil.
  • on a low flame begin to cook the tindora. keep stirring after 3 to 4 minutes.
  • saute till the tindora is half done. you will see the edges getting light golden on the tindora when they are half cooked.
  • now add the spice powders - ¼ teaspoon turmeric powder, ½ teaspoon kashmiri red chilli powder, ½ teaspoon fennel powder, ½ teaspoon cumin powder, ½ teaspoon coriander powder and 1 pinch asafoetida (hing).
  • mix the spices very well with the tindora.
  • add salt as per taste.
  • mix well and continue to saute on a low flame till the tindora becomes golden, slightly crisp and is cooked well. stir after 3 to 4 minutes.
  • saute till the tindora is cooked well.
  • lastly add ¼ teaspoon garam masala powder, ½ teaspoon dry mango powder and 2 tablespoons chopped coriander leaves
  • mix well and switch off the flame.
  • serve kovakkai fry hot or warm with chapatis or with dal-rice or curd rice or sambar-rice.
  • "

Notes

Net Carbs / Serving 2.5 x 1 = 2.5
Protein / Serving 0.7 x 1 = 0.7
Fat / Serving 9.5 x 1 = 9.5
Notes : 
- Tips for making kovakkai fry
- You can add less or more spice powders as per your taste preferences.
- Kovakkai fry recipe can be easily halved or doubled.
- 2 medium sized potatoes can also be added. first saute the potatoes for 4 to 5       minutes on a low flame and then add the ivy gourds.
- Instead of dry mango powder, you can add about ½ teaspoon lemon juice.
- Coriander leaves can be skipped if you do not have them.
- For a gluten free recipe, skip asafoetida or use gluten free asafoetida.
Tried this recipe?Let us know how it was!


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
Tried this recipe?Let us know how it was!

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
Tried this recipe?Let us know how it was!

Almonds

Course Snack
Servings 12 pcs
Calories 87 kcal

Nutrition

Calories: 87kcalFat: 7.6gProtein: 3.2gCarbohydrates: 1.4g
Tried this recipe?Let us know how it was!

Walnuts

Halves
Course Snack
Servings 12 Halves
Calories 162 kcal

Nutrition

Calories: 162kcalFat: 15.7gProtein: 3.7gCarbohydrates: 1.7g
Tried this recipe?Let us know how it was!

Chicken in Mustard Sauce

Course Main Course

Ingredients
  

  • 125 grams Boneless & Skinless Chicken Thighs
  • 0.5 Tbsp Mustard 0.5
  • 50 ml Heavy Whipping Cream 5
  • 0.5 Tbsp Olive Oil 0.5 Tbsp
  • Salt & Pepper To Taste

Instructions
 

  • Season the chicken with salt and pepper on both sides. Make sure it's at room temp so it cooks properly.
  • Heat the oil in your pan and then when hot add the chicken and pan fry for about 3-4 min on each side. Once cooked remove from the pan and deglaze the pan with water (about 30ml or so) and then add in the mustard and mix everything well.
  • Finally add in the heavy cream and also the resting juices from the chicken and cook for 1-2 minutes.
  • Taste your sauce for seasoning and season accordingly. That's it's your sauce is done. Serve the chicken and pour the sauce over."
Keyword Non-Vegetarian
Tried this recipe?Let us know how it was!


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
Tried this recipe?Let us know how it was!

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