Goal: Fat loss • Low carb • High protein
Meals per day: Breakfast + Lunch + Dinner + Snack
Day 1
Breakfast: Scrambled eggs + cheese + avocado
Lunch: Grilled chicken salad (olive oil dressing)
Dinner: Butter chicken (keto) + sautéed veggies
Snack: Boiled eggs
Day 2
Breakfast: Greek yogurt + nuts
Lunch: Tuna salad lettuce wraps
Dinner: Beef steak + broccoli
Snack: Cheese cubes
Day 3
Breakfast: Omelette (chicken + veggies)
Lunch: Chicken lettuce wraps
Dinner: Baked salmon + spinach
Snack: Almonds
Day 4
Breakfast: Keto smoothie (cream + peanut butter)
Lunch: Egg salad bowl
Dinner: Grilled chicken + zucchini
Snack: Yogurt
Day 5
Breakfast: Fried eggs + avocado
Lunch: Chicken mayo salad
Dinner: Minced beef (keema) + capsicum
Snack: Nuts
Day 6
Breakfast: Cheese omelette
Lunch: Grilled fish salad
Dinner: Chicken cream curry
Snack: Boiled eggs
Day 7
Breakfast: Keto yogurt bowl
Lunch: Beef lettuce wraps
Dinner: Roast chicken + veggies
Snack: Dark chocolate (85%)
Quick Recipe Examples
Keto Omelette
Eggs + chicken + veggies → cook in butter
Chicken Salad
Grilled chicken + lettuce + olive oil + salt
Beef Keema
Cook minced beef + spices + capsicum
Baked Fish
Season + bake 15 mins at 180°C
Grocery List
Protein
- Chicken breast
- Beef / mince
- Fish (salmon/tuna)
- Eggs
Dairy
- Cheese
- Greek yogurt
- Cream
- Butter
Healthy Fats
- Avocado
- Olive oil
- Nuts (almonds, walnuts)
Veggies (Low Carb)
- Spinach
- Broccoli
- Zucchini
- Lettuce
- Capsicum
Extras
- Peanut butter
- Dark chocolate (85%)
- Salt, spices
Tips for Results
- Keep carbs under 20–50g/day
- Drink plenty of water
- Don’t skip protein (important for fat loss)
- Stay consistent for best results
