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    Eggitarian Keto Meal Plan

    Uploaded by

    Narendra Bhogal
    This document provides a 1-month meal plan for an Indian vegetarian keto diet that incorporates eggs as the primary source of protein. It explains that eggs are a good fit for keto due to their high protein and fat content and few calories. The meal plan is divided into 4 weeks, with calorie counts decreasing each week from 1500 to 900 calories. Each week focuses on getting 7-10% of calories from carbs, 25% from protein, and 65-70% from fat, primarily from eggs, paneer, tofu, nuts and oils. Sample breakfasts, lunches, dinners and snacks are provided for each of the 4 weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Eggitarian Keto Meal Plan

    Uploaded by

    Narendra Bhogal
    101 views8 pages
    This document provides a 1-month meal plan for an Indian vegetarian keto diet that incorporates eggs as the primary source of protein. It explains that eggs are a good fit for keto due to their high protein and fat content and few calories. The meal plan is divided into 4 weeks, with calorie counts decreasing each week from 1500 to 900 calories. Each week focuses on getting 7-10% of calories from carbs, 25% from protein, and 65-70% from fat, primarily from eggs, paneer, tofu, nuts and oils. Sample breakfasts, lunches, dinners and snacks are provided for each of the 4 weeks.

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    Eggitarian Keto Meal Plan

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    This document provides a 1-month meal plan for an Indian vegetarian keto diet that incorporates eggs as the primary source of protein. It explains that eggs are a good fit for keto due to their high protein and fat content and few calories. The meal plan is divided into 4 weeks, with calorie counts decreasing each week from 1500 to 900 calories. Each week focuses on getting 7-10% of calories from carbs, 25% from protein, and 65-70% from fat, primarily from eggs, paneer, tofu, nuts and oils. Sample breakfasts, lunches, dinners and snacks are provided for each of the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    101 views8 pages

    Eggitarian Keto Meal Plan

    Uploaded by

    Narendra Bhogal
    This document provides a 1-month meal plan for an Indian vegetarian keto diet that incorporates eggs as the primary source of protein. It explains that eggs are a good fit for keto due to their high protein and fat content and few calories. The meal plan is divided into 4 weeks, with calorie counts decreasing each week from 1500 to 900 calories. Each week focuses on getting 7-10% of calories from carbs, 25% from protein, and 65-70% from fat, primarily from eggs, paneer, tofu, nuts and oils. Sample breakfasts, lunches, dinners and snacks are provided for each of the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 8

    Indian Vegetarian Keto Diet With Eggs (1 Month

    Eggitarian Keto Meal plan)


    Last Updated onJuly 15, 2019|RD, Payal Banka (Registered Dietitian)16 Comments

    A keto diet as we all know by now is very low in carbohydrates, moderate


    in proteins and high in fat. The main source of protein in a keto diet is
    animal protein. But for vegetarians following a strict keto diet becomes a
    bit difficult. But if you are a vegetarian who eats eggs, Then following
    Keto is not as difficult as it may look like. Here is a detailed Indian
    Vegetarian Keto Diet With Eggs (1 Month Eggitarian Keto Meal plan). This
    will help you reach your weight loss goal at the earliest.

    To understand what A keto diet is and how it works, You can take a look
    at these articles :

     Indian Keto diet plan for beginners.


     Indian Non-vegetarian Keto diet plan for weight loss.
     Vegetarian Ketogenic diet plan (Without Eggs ).
     Is vegetarian Keto diet possible? is it effective in weight loss?
    How Does Egg Help in Weight Loss?

     Fewer calories:
    1 egg contains 85 calories. Yet it contains a maximum of the nutrients
    any food can have. If you are an eggitarian, This is the best food to
    include in your keto diet that contributes zero carbs to your diet.

     Eggs are high in protein:


    An egg is a nutrient-dense food. High protein content in eggs increases
    fullness and reduces appetite. Egg white is a first class protein that gets
    easily absorbed in the body. It contains the right ratio of all amino acids
    required by the body for maintenance and metabolism.

     Fat content:
    Egg yolk is laden with essential fats, minerals, and vitamins. The fat
    content in the egg keeps you full for longer periods of time. Thus, it
    reduces late night snacking. This attributes to make Egg a very effective
    weight loss food especially in Keto diet for weight loss.

     High satiety level:


    Eggs have a high satiety level and it reduces excess calorie consumption
    in the next meal. Satiety level evaluates how well foods help you feel full
    and reduce calorie intake later on. Studies show that dietary protein helps
    to treat obesity and metabolic syndrome, in part because it makes people
    feel fuller.

     Thermic effect:
    Eggs boost metabolism by burning 80 – 100 calories by generating a
    thermic effect. The thermic effect is the energy required by the body to
    metabolize food. The thermic effect of protein is higher than
    carbohydrates and fats. This helps in overcoming the weight loss
    plateaus.

     Corrects blood glucose and obesity:


    Eggs also control the insulin response and thereby maintain blood sugar
    levels. The high protein content of egg does not let a sudden spike in
    blood glucose level.

    Effective ways to incorporate eggs in the


    Keto diet:
     Eat whole eggs, yolks and whites are the main sources of fat and protein
    respectively.
     Start your day with an egg or any egg recipe.
     You can eat up to 6 – 8 whole eggs in one day.
     Use pasteurized eggs.
    Different Cooking Ways to incorporate
    Eggs in Vegetarian Keto:
     Baked
     Boiled
     Omelette Form
     Scrambled
     Poached
    Other Possible substitutes of eggs that you can use in Keto:

    1 EGG IS EQUIVALENT TO

    Paneer 40 gms

    Cheese 30 gms

    Mushroom 100 gms

    Soy 15 – 17 gms

    Tofu 100 gms


    Nuts and Seeds 30 gms

    Chicken 100 gms

    Fish 100 gms

    Contra-indication of Eggetarian Keto Diet:


     Dyslipidemia
     Eating disorders
     If you have undergone Gall bladder removal
     In the case of egg allergies
    Basic Tips to Follow Eggetarian Keto Diet
    Plan for Weight Loss:
    Here are some Basic Tips and guidelines that you have to follow while you
    are on an Indian vegetarian keto diet with eggs.

     Restrict carbs:
    With carbohydrate as the main ingredient in Indian cuisines, keto diet
    takes time to get accepted. Replace the carbohydrate-containing cereals
    and pulses with eggs and other protein sources. Include high fiber
    vegetables and fruits which will help in weight reduction.

     Avoid processed foods and refined sugar:


    Strictly avoid sugar for weight loss. Processed foods are high in salt,
    sugar, and preservatives. They might have a reverse effect on body
    weight. Avoid packaged egg powders for the same reason.

     Fats:
    With 1 portion of egg use a generous amount of butter or ghee or oil.
    Coconut oil and ghee are easily digested.

     Multivitamins:
    With a sufficient amount of eggs, vegetables and fruits you might not
    need additional multivitamin supplements. But constantly keep monitoring
    the vitamin levels in the body to avoid any deficiencies.
    So now that we have covered all the basics lets check out this Indian
    vegetarian keto diet with eggs.

    Indian Vegetarian Keto Diet With


    Eggs (1 Month Eggitarian Keto Meal
    plan)
    This Eggetarian keto diet is spread into 4 weeks diet. Every week the
    calories keep on reducing. Each week 200 – 300 calories are subtracted
    from the total calories. We start with 1500 calories and reduces up to
    around 900 kcal diet.

    Macronutrient composition of Eggetarian Keto Diet:


     7- 10 % carbohydrates
     25 % of protein
     65 – 70 % of fats.
    Indian vegetarian keto diet with eggs; Week 1:
    WEEK 1 – 1500 KCAL DIET PLAN

    1 glass warm water with 1 teaspoon cinnamon powder and


    Early
    Lemon
    Morning:
    + 1 tsp Roasted Flaxseeds

    1 cup Bullet Coffee


    Breakfast:
    + Scrambled Eggs or Boiled Eggs with Mushrooms and capsicum

    1 cup Cheese Tomato soup


    Lunch: + 1.5 cup Indian Malai Palak Paneer OR 2 Tofu Palak Tikka
    + 1 cup Cucumber Yoghurt Dip

    Evening 1 Glass avocado shake + 2 Boiled eggs

    Dinner: 1 Cup Stir Fry Mushroom with Exotic veggies and 20 gm cheese
    OR
    1 ½ Cup Mushroom Salad with eggs and veggies and cheese

    Indian vegetarian keto diet with eggs; Week 2:


    WEEK 2 – 1300 KCAL DIET PLAN

    Early 1 glass warm water with lemon juice


    Morning: + 1 tsp Roasted Flaxseeds

    1 cup Bullet Coffee


    + 2 portions Paneer Tikka + ½ cup Green chutney
    Breakfast:
    OR
    1 ½ cup Paneer Bhurji

    1 cup Mushroom Broccoli Casserole with cheese


    Lunch: + Devilled eggs with mix Veggie filling or Mushroom Egg
    Omelette

    Evening Green Juice ( Kale + spinach )

    Zoodles Sizzler (Zoodles + Stir fry veggies + Tofu Patty)


    Dinner: OR
    Tofu Salad with Vegetables

    Indian vegetarian keto diet with eggs; Week 3:


    WEEK 3 – 1100 KCAL DIET PLAN

    Early Morning: 1 glass Green Juice


    + 1 tsp Roasted Flaxseeds

    1 cup Bullet Coffee


    Breakfast:
    + 2 Boiled egg

    Free Liquids –Infused Water, Lemon water, Barley water


    Lunch:

    + 2 eggs omelet with spinach

    Evening Green Juice ( Kale + spinach )

    1 Cup Egg Lettuce Salad


    + 2 Portions Mushroom Paneer Balls
    + Tomato Chutney
    OR
    Dinner:
    Poached eggs
    + 1 cup Cheese Mushroom Rolls
    + 1 cup Grilled Egg Plant
    + Green chutney

    Indian vegetarian keto diet with eggs; Week 4:


    Week 4 is very difficult to get by. So if you think it is too low calories for
    you or you will not be able to stick with this plan, Then you must go back
    to week 3 and follow the same pattern in week 4.

    WEEK 4 – 900 KCAL DIET PLAN

    Early
    1 glass warm water
    Morning:

    Breakfast: Free Liquids –Infused Water, Lemon water, Barley water

    Lunch: Free Liquids –Infused Water, Lemon water, Barley water


    Evening Green Juice ( Kale + spinach )

    Spinach and scrambled egg Rolls (3 – 4 eggs)


    + 1 cup Basil Yoghurt Dip
    + 1 cup Stir-fried Veggies with Mushrooms
    Dinner:
    OR
    Cheesy Scrambled Egg and Mushroom with bell peppers and
    broccoli

    1 Month Detailed vegetarian Keto diet plan


    Ebook:

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