7-Day Indian Keto Meal Plan with Shopping List (2026)
A complete week of Indian keto breakfast, lunch, and dinner with a printable shopping list. No guesswork required — just follow the plan.
Why You Need a Meal Plan
Starting keto is hard enough without having to figure out what to eat three times a day. Decision fatigue leads to takeout, and takeout leads to hidden carbs. This 7-day plan removes the guesswork.
Every meal in this plan is under 10g net carbs. Most are under 5g. The daily totals land between 20–30g net carbs — firmly in the ketosis zone. You’ll eat real Indian food: butter chicken, egg bhurji, palak paneer, tandoori chicken. No sad salads or bland grilled chicken breasts.
If you’re brand new to Indian keto, read our Complete Beginner’s Guide first. It covers the fundamentals — what to eat, what to avoid, and how to handle the first week.
Before You Start: 3 Prep Rules
1. Cook once, eat twice. Every dinner in this plan makes enough for the next day’s lunch. You cook once a day, not three times.
2. Prep on Sunday. Spend 90 minutes on Sunday prepping: wash and chop vegetables, marinate chicken, make cauliflower rice, and boil eggs. The week will be dramatically easier.
3. Drink electrolytes from day one. Mix 1/2 tsp salt + 1/4 tsp Lo-Salt in a glass of water and drink it first thing in the morning. This prevents the keto flu before it starts.
Day 1 — Monday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Masala omelette (2 eggs, onions, tomatoes, green chili, cheese) cooked in ghee | ~3g |
| Lunch | Tandoori chicken (2 pieces) with cucumber raita and sliced cucumber | ~3g |
| Dinner | Butter chicken with cauliflower rice | ~6g |
| Snack | 10 almonds + black coffee with 1 tbsp heavy cream | ~2g |
Daily total: ~14g net carbs
Dinner prep note: Make double butter chicken. Save half for tomorrow’s lunch.
Day 2 — Tuesday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Egg bhurji (3 eggs scrambled with onions, tomatoes, spices) in butter | ~3g |
| Lunch | Leftover butter chicken with cauliflower rice | ~6g |
| Dinner | Palak paneer with 1 keto roti (almond flour) | ~7g |
| Snack | 1/4 cup roasted peanuts + green tea | ~3g |
Daily total: ~19g net carbs
Dinner prep note: Make double palak paneer. Save half for tomorrow’s lunch. See our Keto Paneer Recipes for the perfect palak paneer method.
Day 3 — Wednesday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | 2 boiled eggs with salt, pepper, and butter + black coffee with cream | ~1g |
| Lunch | Leftover palak paneer with cauliflower rice | ~7g |
| Dinner | Chicken tikka (6 pieces) with mint chutney (no sugar) and sliced onions | ~4g |
| Snack | 1 cheese cube (Amul or similar) + 5 walnuts | ~2g |
Daily total: ~14g net carbs
Dinner prep note: Marinate extra chicken for tomorrow’s chicken saag.
Day 4 — Thursday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Keto besan chilla (almond flour + 1 tbsp besan) with butter on top | ~4g |
| Lunch | Leftover chicken tikka with cucumber raita | ~4g |
| Dinner | Chicken saag (chicken in spiced spinach puree) with ghee tadka | ~5g |
| Snack | 1/2 avocado with salt and chaat masala | ~2g |
Daily total: ~15g net carbs
Dinner prep note: Make double chicken saag. Save half for tomorrow’s lunch.
Day 5 — Friday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Masala fried eggs (2 eggs, curry leaves, mustard seeds, green chili) in coconut oil | ~2g |
| Lunch | Leftover chicken saag | ~5g |
| Dinner | Paneer butter masala with cauliflower rice | ~7g |
| Snack | 1/4 cup coconut chunks + black coffee | ~3g |
Daily total: ~17g net carbs
Dinner prep note: Make double paneer butter masala. Save half for tomorrow’s lunch. Check our Keto Paneer Recipes for the recipe.
Day 6 — Saturday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Egg bhurji with crumbled paneer (extra protein + fat) | ~4g |
| Lunch | Leftover paneer butter masala with cauliflower rice | ~7g |
| Dinner | Seekh kebab (4 pieces, mutton or chicken) with mint chutney and cucumber salad | ~3g |
| Snack | 10 almonds + 1 cheese cube | ~2g |
Daily total: ~16g net carbs
Day 7 — Sunday
| Meal | Dish | Net Carbs |
|---|---|---|
| Breakfast | Keto upma (cauliflower rice with mustard seeds, curry leaves, peanuts, coconut) | ~5g |
| Lunch | Baingan bharta with 1 keto roti | ~8g |
| Dinner | Fish moilee (Kerala-style coconut milk fish curry) | ~5g |
| Snack | 1/4 cup roasted makhana (fox nuts) in ghee with salt | ~3g |
Daily total: ~21g net carbs
Sunday prep for next week: Use Sunday evening to prep for the week ahead. Wash and chop vegetables, boil 6 eggs, make a batch of cauliflower rice, and marinate chicken for Monday.
Weekly Shopping List
Proteins
- Chicken (bone-in): 1 kg (for tandoori chicken, butter chicken)
- Chicken (boneless): 1.5 kg (for tikka, saag, kebabs)
- Paneer: 1 kg (for palak paneer, butter masala, bhurji)
- Eggs: 18–24
- Fish fillets (pomfret, kingfish, or cod): 500g
- Mutton or chicken mince: 500g (for seekh kebab)
Vegetables
- Spinach (palak): 4 large bunches
- Cauliflower (gobhi): 3 large heads
- Onions: 8 medium
- Tomatoes: 8 medium
- Cucumber: 4
- Bell peppers (green): 3
- Okra (bhindi): 250g
- Eggplant (baingan): 2 large
- Fresh fenugreek (methi): 1 bunch (optional)
- Green chilies: 100g
- Ginger: 1 large piece
- Garlic: 2 full bulbs
- Fresh coriander: 2 bunches
- Curry leaves: 1 bunch
- Lemon: 4
Dairy & Fats
- Ghee: 500ml
- Butter (unsalted): 250g
- Heavy cream (25%+ fat): 500ml
- Full-fat yogurt (or Greek yogurt): 500ml
- Cheese cubes (Amul processed or cheddar): 200g
- Coconut oil: 250ml
Pantry
- Almond flour: 500g
- Coconut flour: 250g (optional)
- Besan (gram flour): 100g (for flavor accent only)
- Almonds: 200g
- Walnuts: 100g
- Peanuts (roasted, unsalted): 200g
- Coconut chunks (dried, unsweetened): 100g
- Makhana (fox nuts): 100g
- Chia seeds: 100g
- Flax seeds (ground): 100g
Spices (Check Your Stock)
- Turmeric (haldi)
- Cumin seeds (jeera)
- Cumin powder
- Coriander powder (dhania)
- Red chili powder
- Garam masala
- Mustard seeds (rai)
- Fenugreek leaves (kasuri methi)
- Chaat masala
- Salt (regular + Lo-Salt for potassium)
- Black pepper
Beverages & Extras
- Coffee or tea
- Stevia or erythritol (for chai/coffee)
- Unsweetened almond milk (optional, for chai)
- Magnesium supplement (300–500mg daily)
Meal Prep Guide (Sunday, 90 Minutes)
Step 1: Cauliflower Rice (15 min)
Grate 2 heads of cauliflower. Sauté in ghee with salt for 3–4 minutes. Cool and store. Makes 6–8 servings.
Step 2: Boil Eggs (10 min)
Boil 6 eggs. Cool, peel, refrigerate.
Step 3: Marinate Chicken (10 min)
For tandoori: mix yogurt, ginger-garlic paste, turmeric, chili powder, garam masala, salt. Coat bone-in pieces. For tikka: same marinade with boneless cubes. Refrigerate separately.
Step 4: Chop Vegetables (20 min)
Dice 4 onions and 4 tomatoes (store separately). Wash and roughly chop spinach. Slice cucumbers. Mince ginger and garlic (or use paste).
Step 5: Make Keto Roti Dough (15 min)
Mix 2 cups almond flour, 2 tbsp psyllium husk, 1/4 tsp salt, and enough warm water to form a dough. Divide into 8 balls, flatten between parchment paper. Store in fridge with parchment between each roti.
Step 6: Portion Snacks (10 min)
Divide almonds, walnuts, and peanuts into 7 small bags or containers — one per day. Grab and go.
Daily Routine for Success
Morning: Drink electrolyte water (1/2 tsp salt + 1/4 tsp Lo-Salt). Black coffee or tea with 1 tbsp heavy cream.
Mid-morning: Handful of nuts from your pre-portioned bag if hungry.
Lunch: Reheat last night’s dinner. Add ghee or butter if it feels light on fat.
Afternoon: Second electrolyte drink if tired or headachy. Cheese cube or coconut chunks if hungry.
Dinner: Cook the day’s dinner (double batch for tomorrow’s lunch). Eat slowly, stop when full.
Before bed: Magnesium supplement. Glass of water.
Troubleshooting Common Issues
“I’m hungry between meals.” Eat more fat. Add ghee to your sabzi, cook eggs in more butter, or add cream to your coffee. Hunger on keto usually means insufficient fat.
“I have a headache.” Electrolytes. Drink salted water immediately. Keto headaches are almost always electrolyte-related.
“I’m constipated.” Drink more water, eat more leafy greens, and add chia seeds to your water. Magnesium supplements also help.
“I’m not losing weight.” Track everything for 3 days. Hidden carbs are the most common culprit — check onion portions, tomato quantities, and packaged foods. Also: measure nuts; don’t snack from the bag.
“I’m tired of the same food.” Browse our 25+ Indian Keto Recipes and swap in new dishes. Once you understand the pattern (protein + low-carb vegetable + fat), you can mix and match endlessly.
Frequently Asked Questions
Can I swap lunch and dinner?
Yes. The plan is flexible. The only rule is: cook double at dinner so you have lunch ready the next day. If you prefer a bigger lunch and lighter dinner, swap them.
What if I don’t eat eggs?
Replace egg breakfasts with paneer bhurji, keto upma, or a protein shake with almond milk and heavy cream. You can also simply eat leftover dinner for breakfast — there’s no rule that breakfast must be “breakfast food.”
Can I drink chai on this plan?
Yes, but make it keto chai. Brew your tea with spices (adrak, elaichi), then add 1–2 tbsp heavy cream instead of milk. Sweeten with stevia or erythritol if needed. A cup of regular milk chai has ~12g carbs — that’s half your daily budget.
Do I need to count calories?
Not in the first week. Focus on staying under 30g net carbs and eating until satisfied. Once you’re comfortable with keto (week 3+), you can start tracking calories if weight loss stalls. Most people naturally eat less on keto because fat and protein are satiating.
What if I eat out one day?
Stick to tandoori items, palak paneer, or butter chicken (ask for no sugar). Skip the rice, naan, and dal. Drink water, not soda or juice. One restaurant meal won’t ruin your week if you make smart choices. See our Beginner’s Guide for more restaurant tips.
Can I repeat this plan every week?
Yes. This plan is designed to be repeatable. Once you’re comfortable, start swapping in recipes from our 25+ Indian Keto Recipes collection to add variety. The structure (cook-once-eat-twice, Sunday prep) works with any set of keto Indian recipes.
Ready for more variety? Explore our 25+ Indian Keto Recipes and Keto Paneer Recipes to expand your rotation.