Eggetarian Day 1

Day 1


Welcome to day 1 of your keto diet plan


Paneer Paratha


  • 0.3 Cups Keto Flour
  • 0.1 Cup Water
  • 0.1 Tsp Ghee
  • 0.2 Tsp Salt
  • 22.2 grams Cottage Cheese
  • 0.1 pcs Green Chilli
  • 0.1 Tsp Red Chilli Powder
  • 0.1 Tsp Garam Masala
  • 0.1 Tsp Mango Powder
  • 0.1 Tsp Salt
  • Ghee Or Oil As Required For Roasting Parathas


  • kneading dough
  • Take 2 to 2.25 cups flour, ½ tsp salt, 1 tsp ghee or oil in a mixing bowl.
  • Pour about ½ cup water first.
  • Mix and begin to knead. Add more water if required and knead to a smooth soft dough. Overall I added 2/3 cup water.
  • Cover and allow the dough to rest for 20 to 30 minutes.
  • Making stuffing for paneer paratha
  • Meanwhile while the dough is resting, prepare the stuffing. Grate 200 grams of paneer.
  • Add 1 or 2 finely chopped green chilies, 1/2 tsp dry mango powder, 1/2 tsp punjabi garam masala or garam masala powder, 1/2 tsp red chili powder and 1/2 tsp salt.
  • You can add more of the salt, red chili powder or dry mango powder if you prefer.
  • Mix everything well so that the spice powders are uniformly mixed with the grated paneer.
  • Rolling paneer paratha
  • Pinch two small balls from the dough and roll them in your palms to make them even.
  • Dust some flour on the dough balls.
  • With a rolling pin (belan), roll the dough balls to a circle of about 4 to 5 inches in diameter.
  • Place the paneer stuffing on one of the rolled rounds keeping one inch space around the circumference.
  • Cover with the other rolled dough and press the edges well.
  • Sprinkle some flour and roll the stuffed paratha to a circle of about 6 to 7 inches in diameter.
  • Making paneer paratha
  • Heat a tava and then place the rolled paratha on it. The tava should be hot. To check the heat, sprinkle a generous pinch of whole wheat flour on the tawa. If the whole wheat flour becomes brown in some seconds, the tawa is hot enough to roast the parathas.
  • Flip when one side is partly cooked. About 1/4 cooked.
  • Apply ghee on this side with a spoon. Turn over and flip.
  • Let the ghee side get cooked now. Spread some ghee on the top. flip again.
  • Press the paratha edges with a spatula so that the edges are cooked.
  • Flip once or twice till the paratha has golden spots and is evenly cooked.
  • Place them in a roti basket or casserole.
  • Place some butter on top. spread the butter on the paratha.
  • Wipe the excess flour if any, with a cotton kitchen napkin. So that the browned whole wheat flour does not stick to the parathas.
  • Make all paratha this way on the tawa (griddle).
  • Keep on stacking them in the roti basket or casserole. Spread some butter on each paratha while stacking them.
  • If not stacking them, then serve paneer paratha hot with some fresh yogurt and butter.
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Kovakkai/Tindli fry recipe


  • 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


  • 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.
  • "


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.
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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 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Indian
Servings 1 serving
Calories 56 kcal



  • 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.
  • 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


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


Calories: 56kcalCarbohydrates: 9.1gProtein: 5gFat: 0.03gFiber: 7.7gSugar: 0.3g
Keyword keto flour, Keto Roti
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Greek Yogurt


  • Plain Yogurt Dahi


  • 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


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


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.


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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Course Snack
Servings 12 pcs
Calories 87 kcal


Calories: 87kcalCarbohydrates: 1.4gProtein: 3.2gFat: 7.6g
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Course Snack
Servings 12 Halves
Calories 162 kcal


Calories: 162kcalCarbohydrates: 1.7gProtein: 3.7gFat: 15.7g
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