What should be your low carb diet plan for weight loss? Free 1200 ketogenic diet plan for weight loss with all recipes for breakfast, lunch and dinner.
30 days Low carbs meal and diet plan for healthy weight loss for men and women
Hey FAM bam,
Are you not sure, what to eat on your keto diet? You want to manage your diet to 1200 calories per day but don’t have enough idea about it?
No worries we have created a 30 days keto diet plan for you to lose weight. It’s a 1200 calories keto diet which you can follow easily.
It has a lot of variations so that you don’t have to eat same food daily. It’s a clean eating and healthy meal plan which you can follow without any second thoughts.
Whether you’re a man or women, it doesn’t matter. It’s a gender neutral healthy diet plan which everyone can easily follow. You can easily follow this no carb diet without any second thoughts.
Prior knowledge of no carb keto diet plan and ingredients which you have to eat during this period
Keto diet is 75% fat, 20% protein, 5% carbs. Start the diet by quitting certain food items.
- No roti, no rice, no daal, no flour, no corn flour
- No sugar, no sweet
- No bakery item, no cakes
- No commercial cooking oil.
- No starchy/ underground veggies
- No fruits
- No cold drinks or juices
- No milk.
- No processed food including K & N’s etc
- No commercial sauces (always check ingredients as most of them have carbs and sugars)
Let me share Keto starter list:
- Eggs
- Chicken
- Mutton
- Beef
- Fish
- Prawns
- Qeema
- Paaye
- Maghaz
- Kaleji
- Gurda
Cheese in moderation (best if unprocessed)
- Desi Butter Or good quality butter (No margarine)
- Desi ghee
- Full fat cream in moderation
- Coconut oil
- Mct oil
- Extra light olive oil to make mayonies
- Extra Virgin olive oil (For dressing only)
Coffee
- Tea
- Green tea
- Apple Cider Vinegar
- Mayonnaise ( i prefer home made)
- Vinegar
- Peri peri sauce (i prefer home made)
- Hot sauce
- Almonds
- Walnuts
- Pecan nuts
- Macadamia nuts
- Sunflower seeds
- Chia seeds
Himalyan pink salt(Make sole water )
Kala namak
Greek yogurt
Lindt 90% or 85%dark chocolate bar ( only for strong sweet tooth)
- Multivitamins
- Magnesium
- Collagen
- Calcium
- Zinc
- Biotin
Vegetable options:
- Okra
- Zucchini
- Broccoli
- Eggplant
- Bell pepper
- Spinach
- Mint
- Coriander
- Parsley
- Lettuce
- Cucumber
- Radish
- Cauliflower
- Iceberg lettuce
- Cabbage
- Bitter gourd
- Olives
- Mushroom
Fruit options
- Avacado
- Berries
Sources of Healthy & Good fats:
- saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil, Almond oil)
- monounsaturated (avocado, macadamia and olive oil)
- polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
- Grass-fed ghee and butter – these are high in healthy omega 3 fatty acids
Sources of Protein:
Grass-fed Meat include:
·beef,
·lamb,
·goat
·venison
·offal, (liver, heart, kidneys and other organ meats)
·Sea Food include: Wild-caught fish & seafood (avoid farmed fish),
·Poultry Includes: Pastured poultry, Pastured eggs,
NOTE: Bacon, Processed Sausages and meat covered in breadcrumbs – beware of preservatives and added starches in it. Please avoid them as much as possible, such items are full of fillers that may cause stall or slow down our weight loss journey
Sources of allowed Carbohydrates: Non-starchy vegetables include:
Leafy Greens:
- Spinach
- Lettuce Leaves
- Ice Burg Lettuce
- Chard
- Chives (garlic, shallot, leek, scallion, and Chinese onion)
- Endive
- Swiss chard
- Bok choy
- Radicchio, etc
- kale (dark leaf),
- kohlrabi
- radishes
Other vegetables:
- celery stalk
- asparagus
- Cucumber
- summer squash (zucchini, spaghetti squash), bamboo shoots
Consume Occasionally/in Moderation;
(Vegetables, Mushrooms and Fruits: Some cruciferous vegetables)
- ·White and Green cabbage
- ·Red cabbage
- ·Cauliflower
- ·Broccoli
- ·Brussels sprouts
- ·Fennel
- ·Turnips
- ·Nightshades: Eggplant, Tomatoes, Peppers
- ·Some root vegetables:
- ·Parsley root
- ·spring onion,
- ·leek,
- ·Onion,
- ·garlic,
- ·mushrooms,
- ·winter squash (pumpkin)
- ·Sea vegetables: (nori, kombu), Okra, Bean sprouts, Sugar snap peas, Wax beans, Globe or French Artichokes, water chestnuts
- ·Berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
- ·coconut, rhubarb, olives
Sources of Dairy Product (Grass fed):
·Dairy Products (cottage cheese, cream, sour cream, cheese, Greek Yogurt)
NOTE: Avoid products labelled with “low-fat”, most of them are packed with sugar and starch and have little sating effect.
Allowed Nuts and seeds:
All the Nuts named below should be consumed with care and in moderation.
·Macadamia nuts (very low in carbs, high in MUFA)
·Pecans, Almonds, Walnuts, Hazelnuts, flax seed, Pumpkin seeds, Sesame seeds, sunflower seeds, hemp seeds
·Brazil nuts (beware of very high level of selenium – don’t eat too many of them!)
Allowed Fruits Include:
·Avocado
·Berries (in Moderation)
Allowed Beverages and Condiments
Beverages:
·water (still)
·Coffee (black or with cream or coconut milk or Bullet Proof Coffee)
·Tea (black, herbal or Butter Tea)
·Bone Broth (Homemade)
Condiments:
·All spices, Salt and herbs, lemon or lime juice and zest
·Sugar free or Home Made Mayonnaise
·Mustard Paste,
·Homemade keto-friendly pesto,
·Fresh Stock (Bone broth make your own)
·Pickles (Not desi Achar, unless made at home with Keto approved Items)
·Fermented foods (kimchi, – best homemade with no additives)
·Egg white protein and gelatin (grass-fed, hormone free)
For Coating and Breading:
·Mix Parmesan and Almond flour/coconut flour
·Whey Protein
(Beware of additives, artificial sweeteners, hormones and soy lecithin)
USE OCCASIONALLY/MODERATION:
·Healthy “zero-carb” sweeteners (Stevia, Swerve, Erythritol, etc.)
·Thickeners: Arrowroot powder, Xanthan gum (keep in mind xanthan gum is not paleo-friendly – some people following the paleo diet use it, as you only need a very little amount)
·sugar-free tomato products (puree, paste, ketchup)
·CHOCOLATE: Cocoa and carob powder, Extra dark chocolate (more than 75%, better 90% and beware of soy lecithin), cocoa powder.
·beware of sugar-free chewing gums and mints – some of them have carbs and sugar that cause insulin spike
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Things to Avoid:
1. Processed foods:
Try to eat healthy and organic, avoid all the processed and frozen food items. Especially the Processed items that contains:
Carrageenan (e.g. almond milk products)
MSG (e.g. in some whey protein products)
Sulphites (e.g. in dried fruits, gelatin)
Wheat gluten
2. “SUGAR” & the following “ARTIFICIAL SWEETNERS”:
Aspartame, Splenda, Equal, sweeteners containing, Acesulfame, Sucralose, Saccharin, etc. – these may cause cravings and other issues or cause insulin spike.
That means NO: Sugar and sweets
That includes: table sugar, HFCS, agave syrup, Sugary Soft-Drinks and Desserts like: Ice creams, Cakes, Sweet Puddings.
3. FACTORY/FARMED FISH & other MEAT ITEMS:
They are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.
4. All TYPES OF GRAINS, LEGUMES, LENTILS & BEANS:
All the Products and Item produced by: Wheat, Rice, Rye, Oats, Corn, Barley, Millet, Bulgur, Sorghum, buckwheat, sprouted grain and even Quinoa.
That means NO:
No Chapati, No Paratha, No Puri, No Pasta, No Biryani, No Breads, No Channa Chaat, No Daal Makhni, No Naan, No Cakes, No Biscuits, No Pizza, No Cookies, No Burgers, No Crackers, No Daal Chawal, No Lobia etc.
5. REFINED FATS / OILS:
This includes: Sunflower oil, Safflower oil, Cottonseed oil, Canola oil, Soybean oil, Grapeseed oil, Corn oil, and trans fats such as margarine e.t.c.
That means NO: No Dalda, No Eva, No Basmati, No BlueBand Margarine etc.
Replace these with good saturated fats and grass-fed butter and Desi asli ghee.
6. FRUITS:
Tropical fruits: All the tropical Fruits such as Pineapple, Mango, Banana, Papaya, etc.
Some high-carb fruit: that includes tangerine, grapes, etc.
That also means to avoid fruit juices (even 100% fresh juices!) Juices are just like sugary water, it is better to choose smoothies over juices. Nevertheless, have it in very limited quantity, as smoothies have fibers, which is at least more sating than sugary juices that may leave you craving more and cause insulin spike.
7. MILK:
Milk is not recommended because it is quite high in carbs (4-5 grams of carbs per 100 ml). Furthermore, out of all the dairy products, milk is difficult to digest, as it lacks the “good” bacteria (eliminated through pasteurization) and may even contain hormones. Therefore, for coffee and tea, replace milk with Fresh cream (Balai) in reasonable amounts.
8. Any ITEM/PRODUCT, which is labelled as “Low-fat”, “low-carb” and “zero-carb”:
This will include: Atkins products, Diet sodas and drinks, Chewing gums and mints may be high in carbs or contain artificial additives – this can be replaced with Ellichi, also avoid gluten related products, etc.
Summary:
1.No Sugar
2.No Starchy vegetable (which grows beneath ground)
3.No Refined Oils
4.No Carbohydrates:
·No Fruits
·No Bread
·No Flour
·No Lentils and legumes (No Beans, No Channa, No daal, No Choolay)
·No Grains
·No Chapati
·No Rice
·No Noodles
·No Processed food
·No Milk
30 days meal plan | 1200 calories low carbs Diet Menu
Day 1
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt
Meal 2: 1 medium keto pizza with 1 cup black coffee without sugar
Meal 3: 2 Scrambled eggs with keto roti
Dinner: 2 chicken pieces with 100 grams carrots and lettuce
Exercise: 10-20 minutes’ walk
Day 2
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 3
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
Day 4
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 2 eggs fried in 2 tablespoon butter or ghee. Bullet proof coffee or tea ( recipe: black tea/ coffee, 1 tablespoon cream, 1tbsp MCT oil, 1tsp butter, pinch of salt and blend) Meal 3: – 125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee. – A bowl of green leafy vegetables. Dinner: – 125 gms chicken/ beef/ fish made in 2 tablespoon ghee. – A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 5
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 1 medium keto pizza with 1 cup black coffee without sugar
Meal 3: 2 Scrambled eggs with keto roti
Dinner: 2 chicken pieces with 100 grams carrots and lettuce
Exercise: 10-20 minutes’ walk
Day 6
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 7
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 2 -3 eggs (boiled, fried, omelet, cheese omelet) with 1 cup of black coffee
Meal 3: Sauté vegetables (Broccoli, zucchini, cucumber, spinach)
Dinner: Fillet of beef, mutton, chicken or fish (grilled, bbq or steamed) with some green veggies (optional)
Exercise: 10-20 minutes’ walk
Day 8
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 2 -3 eggs (boiled, fried, omelet, cheese omelet) with 1 cup of black coffee
Meal 3: Sauté vegetables (Broccoli, zucchini, cucumber, spinach)
Dinner: Fillet of beef, mutton, chicken or fish (grilled, bbq or steamed) with some green veggies (optional)
Exercise: 10-20 minutes’ walk
Day 9
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 2 eggs fried in 2 tablespoon butter or ghee. Bullet proof coffee or tea ( recipe: black tea/ coffee, 1 tablespoon cream, 1tbsp MCT oil, 1tsp butter, pinch of salt and blend) Meal 3: – 125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee. – A bowl of green leafy vegetables. Dinner: – 125 gms chicken/ beef/ fish made in 2 tablespoon ghee. – A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 10
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Eat 2 boiled eggs Meal 2: 2 chicken tikkas + Salad
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 11
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs with black coffee
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner:
– 125 gms chicken/ beef/ fish made in 2 tablespoon ghee.
– A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 12
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs with black coffee
Meal 2: 1 medium keto pizza with 1 cup black coffee without sugar
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Fillet of beef, mutton, chicken or fish (grilled, bbq or steamed) with some green veggies (optional)
Exercise: 10-20 minutes’ walk
Day 13
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs with black coffee
Meal 2: Sauté vegetables (Broccoli, zucchini, cucumber, spinach)
Meal 3:
125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee.
A bowl of green leafy vegetables.
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 14
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
Day 15
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 16
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Eat 2 boiled eggs Meal 2: 2 chicken tikkas + Salad
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 17
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 18
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 2 eggs fried in 2 tablespoon butter or ghee. Bullet proof coffee or tea ( recipe: black tea/ coffee, 1 tablespoon cream, 1tbsp MCT oil, 1tsp butter, pinch of salt and blend) Meal 3: – 125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee. – A bowl of green leafy vegetables. Dinner: – 125 gms chicken/ beef/ fish made in 2 tablespoon ghee. – A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 19
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 20
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
Day 21
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Eat 2 boiled eggs Meal 2: 2 chicken tikkas + Salad
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 22
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 2 eggs fried in 2 tablespoon butter or ghee. Bullet proof coffee or tea ( recipe: black tea/ coffee, 1 tablespoon cream, 1tbsp MCT oil, 1tsp butter, pinch of salt and blend) Meal 3: – 125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee. – A bowl of green leafy vegetables. Dinner: – 125 gms chicken/ beef/ fish made in 2 tablespoon ghee. – A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 23
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 24
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Meal 2: 2 eggs fried in 2 tablespoon butter or ghee. Bullet proof coffee or tea ( recipe: black tea/ coffee, 1 tablespoon cream, 1tbsp MCT oil, 1tsp butter, pinch of salt and blend) Meal 3: – 125 gms chicken/ beef/ fish made with a small onion and 2 tablespoon ghee. – A bowl of green leafy vegetables. Dinner: – 125 gms chicken/ beef/ fish made in 2 tablespoon ghee. – A bowl of green leafy vegetables.
Exercise: 10-20 minutes’ walk
Day 25
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
Day 26
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Eat 2 boiled eggs Meal 2: 2 chicken tikkas + Salad
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 27
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
Day 28
Breakfast: 1 tablespoon lemon juice , 1 tablespoon Apple cider vinegar, 1 tsp pink Himalayan salt, 1 Litre of water. Mix and have it during the day. Eat 2 boiled eggs Meal 2: 2 chicken tikkas + Salad
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 2 fish pieces + 2 cheese slices + olives + cream cheese
Exercise: 10-20 minutes’ walk
Day 29
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 100 grams salad from vegetables and fruits of your choice
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: 3 eggs omelet + 3 cucumbers + lemonade without sugar
Exercise: 10-20 minutes’ walk
Day 30
Breakfast: 1 liter lime water. After 2 hours 1 mug of water with 3 table spoons of apple cider vinegar plus a pinch of pink salt. Eat 2 boiled eggs.
Meal 2: 250 grams chicken qeema with 2 keto bread pieces (use olive oil to make them)
Meal 3: 50 grams almonds/ walnuts or nimco
Dinner: Keto burger. Use 250 grams patties with cheese and sauces
Exercise: 10-20 minutes’ walk
