Keto Diet Let's prepare for the keto journey.

1. is trying to make it big.
Sadly, with food blogging; comes the massive
amount of fat storage and chubby body to deal with.
My husband like I, is a foodoholic hence I love
cooking. But he prefers oil free foods.
I was in need of some awesome foods(those cheese
bursting pizzas, cheese loaded burgers. Crispy fries)
for my food blog to take it up a notch. I wanted to feed
my husband the good quality of oils and foods. Blog
aside, a part of me also wanted my body to go slim
and smart, like of those models.
Andddddd. I wanted to learn new techniques to
improve my food along with it’s photography.
There was to much to achieve, to less time to handle
it all.
Until I came across something that lead me to a
complete bullseye mission
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.
.
.
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The KETO Diet.
KETO diet is a fantastic diet if you wish to loose
weight and improve the over all health of your body. I
had plenty of recipes related to it to experiment on ,
making my blog bloom to a new level. I was
beginning to achieve my target of a great body too.
However it’s the most toughest diet if you don’t plan
your meals ahead. And when your better half is in NO
OIL ZONE.
That’s what went wrong with me for a whole month on
KETO. I was so busy in taking images of my first food
in the KETO week that I almost didn’t had time to
prepare meals for my husband on time or even if I did
made him his meal, I for sure felt tired and used to
cheat due to no strategy.
I begun to eat wrong types of fats, as well as
increasing my proteins or I was unAble to count them
on time. I noticed that I had few oil free options for my
husband’s food.
I was just not getting even a single task done
correctly. My weight increased despite being on a
KETO diet.
It started to take a troll as everything was getting out
of my hands.
I figured I had to formulate a plan.
I have to figure out how to take time out for my food
photography, staying hydrated, making a complete
meal plan for myself which can also work for my
husband( if I remove the oil). Decreasing the cooking/
prepping time so that I can be on time. Feeding my
four year old before he starts to whine and scream
out of hunger.
In the coming steps I will explain you keto diet.
However if you are on this project for meal
preparation tips tricks you may jump to step 3
Supplies:
Ziplocks... gallon size ( a few)
250 ml size ( 50 pieces)
Keto allowed vegetables
Nuts allowed on KETO
KETO allowed non veg meats
KETO allowed veg meats
KETO calculator
Macros calculator (My fitness pal app)
I am a full time mother, wife and a food blogger who
Let’s Prepare for THE KETO Journey!!: Page 1
Let’s Prepare for THE KETO Journey!!

2. Step 1: How to Begin a KETO Diet.
For KETO diet you need
70-80% fats
20-25 % proteins
5 % carbs
Vitamins and minerals
Q) HOW WOULD ONE KNOW HOW MANY CALORIES DO THEY NEED?
Use the KETO calculator. ( search on google.)
Once you get your macros sorted according to the current weight. Download the calorie counter app ( e.g
MyFitnessPal)
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3. Step 2: Step 3 Grocery List. for Me and Husband.
The first thing you need to do is to get yourself a print
out of KETO allowed nuts, vegetables, meats fruits
list.
Get a copy and a pencil.
Look carefully what do you like If you want this diet to
work out for you in the long run.
Write down the favourite vegetables you can eat from
the net carbs 1 option. ( spinach is the only one)
Write down the favourite vegetables you can eat from
the net carbs 2 option ( you can choose 3-4 )
Write down the favourite vegetables you can eat from
the net carbs 3 option. ( choose 2-3 )
And so on, making sure you decrease the number of
vegetables you choose as the net carbs amount
increases.
These are the vegetables you need to stock up,
Do the same with nuts, oils and meat.
In nuts choose ones with very less carbs, moderate
proteins and high fat. E.g pecan, peanuts,
macadamia, walnuts should be in your grocery list.
For the meat and non meat version. Pick what suits
your life style.
Tip: Be easy on the budget. Make sure to add those
foods more, which are affforable for you. E.g in India
soy milk is affordable then the almond milk. Hence I
choose soy milk.
For the husband.
Mark the foods which are husband friendly with a
green marker. As well as include more food options
for your husband e.g my husband don’t like red chili,
as it’s not good for his health along with oil.
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6. Step 3: My KETO Calculator.
According to my body, I needed 1100 calories. 86
grams fat 20 gram carbs and 62 G protein
This was 70% 5% 25% ratio.
I took out my calorie count app and logged this new
info.
After that I begun to plan my meals in my notebook
Writing down ingredients names only not the amount.
( in images you can see the amount too because I
took the picture once I selected the amount too)
Making sure I was using the favourite allowed list
foods more in my diet.
I wrote the ingredients of my favourite non KETO
dishes in my copy under the dish names. Once my
whole week breakfast lunch dinner were selected I
begun logging the foods in my calorie app making
sure it was starting Monday.
I had 14 dishes sorted out in total. Excluding
breakfast and bullet coffee.
The reason I didn’t included them was so that I had
tons of option for every day meal, and I can increase
or decrease the fat intake in snacking according to
my chosen dish. E.g if I needed to increase my
fat/protein/carbs or decrease it according to my 14
meals.
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9. Step 4: Step 3 Stocking Up , ( Let’s Do Grocery.)
Soo. For me I figured I needed to stock up following
foods. ( the amount next to these foods describe how
much I needed them according to my recipes) it
includes hubby meals too.
Vegetables
Spinach (500 grams)
Mushrooms( 250grams)
Broccoli (250 grams)
Cauliflower (250 grams)
Tomatoes ( 100 grams)
Green chilies (100 grams)
Coriander
Turmerind
Meats
Chicken (1 kg)
Mutton mince (500 grams)
Beef chunks (500 grams)
Soy bean chunks (100 grams)
Paneer (200grams)
Fats
Olive oil
Butter
Ghee
Full cream
mozeralla and cheddar cheese
Lindt chocolate
I cut my vegetables in small portions. And zip locked
them. So they stay fresh in freezer as most of them
were seasonal and it is tough to buy them every day.
So I kept a week supply according to my meals.
You can see I cut broccoli, cauliflower florets so I can
easily measure them when I need.
I chopped the spring onions and spinach.
Sliced cheese in 20grams rectangles.
Froze the premade chutney of coriander and
turmerind in small ice cubes tray of approx 10 gram
each cube.
Divided.
Mutton mince in 100 grams on individual ziplocks. As
well as dissected chicken pieces according to days.
This was the basic meal prep. So it took me 20-30
minutes to prepare my meal if I am Free or if I’m
trying a new dish which has to be photographed.
Their were some of my favourite dishes which I
figured were already KETO friendly So what I did was
to make them in advance so I can simply heat them
up.. I.e microwave them while I am working on
hubby’s lunch or posting a meal’s image
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12. Step 5: Making Ahead Meals
So basically I make those meals *ahead* which do still taste scrumptious after being frozen.
I am going to give Recipes of a few in coming steps. Rest you can surely find on my blog..
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15. Step 6: For the Paneer Tikka With Roasted Peanuts.
ingredients
Olive oil for frying
Paneer 100 grams
Add following spices
Coriander powder
Cumin powder
Turmeric
Fenugreek
Black salt
Mint
Raw Mango powder
Salt
( I added 1gram Of each) you may add as much your
macros allow.
Egg white 5 grams.
Onions 6-10 grams
Capsicum 10 grams
Peanuts 20-30 grams.
Mix the spices and egg white in the paneer and fry
them up. Add vegetables ( chopped and freezed) at
the very end and remove it to cool down. Add the
meal to ziplock bag and freeze.
Don’t add roasted peanuts. Keep them stored in
another ziplock. Mention the meal they are to be
eaten with.
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19. Step 7: Cabbage Rolls
add Frozen vegetables as well as chicken according
to how much you need each of (check macros)
I used spinach, mushrooms, capsicum, red bell
pepper, and boiled chicken ( 100grams) which was
left while I was making the chicken broth. Salt pepper
or seasoning of your liking.. make sure not to add
onion powder and garlic ginger powder to much.. or
the store bought seasoning which has a lot of hidden
carbs.
Mix them all. Stuff in cabbage leaves. Steam as
shown. Enjoy with soya sauce and vinegar dressing.
Making sure to add oil in your dressing for complete
keto meal.
You can even freeze the the final product (minus the
cabbage leaf)
This dish is husband friendly.
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21. Step 8: Inside Out Chicken Patty Burger
You can make this meal with an already cooked chicken leftover, or boiled chicken as well as raw marinated
chicken.
If boiled , season it and pulse it in the blender to form a paste and form a patty out of it. Fry and serve with fried
egg, lettuce, slice of tomato, cucumber and cheese. U may add bacon etc.
Served this with poached egg for my husband. We were eating same meal but different diets
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24. Step 9: Cauliflower Pitta for Pizza or Wraps
You can make the pitta and freeze it
1. bake it in the oven with your toppings for pizza
2. Fill it with cashew chicken recipe for a tasty wrap.
You may freeze the cashew chicken recipe too.
I normally add the husband no allowed and my allowed foods at the very end so that I can get what I want without
making same dish in two different pans
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25. https://www.instructables.com/ORIG/F2Q/6Z2I/K3E6U88N/F2Q6Z2IK3E6U88N.mp4…
Download
Step 10: Spinach and Chicken Roll Ups
This is an excellent dish for both of us. I simply increase my cheese and oil for complete keto meal.
Freeze it and reheat it with aluminium foil on so that the moisture stays intact. Make sure to heat it up in convection
oven ( don’t microwave)
One more thing which you may do is to cook the chicken breast and freeze it. And layer the cheese and spinach
before eating and heat them up in the microwave covered
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27. Step 11: Keto Dessert. Lindt Velvet Ganache
I love this dessert. And it’s very quick to make when I need a dessert pick me up.
You need
1 piece of Lindt 85 %
1 tsp olive oil
50-100 gram Chilled heavy cream ( according to macros)
Stevia drops
Warm up your chocolate in a microwave with the oil. Once melted add the stevia and heavy cream. Mix it and then
whip it up.
It’s ready to eat.
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29. Step 12: Chicken Thigh Steamed and Grilled.
So this is a dish which I make for myself along with
my husband. It’s oil free and red spice free.
Pulse green chili, garlic and salt pepper in a blender.
Apply it on the chicken thighs with little bit of apple
cider vinegar.
Steam it up or cook it on low flame with its own water
/ slow cooker. And grill it for the charcoal flavour.
Perfect for hubby as it’s oil free and perfect for me as
I can drizzle olive oil on top with some spinach or
cream etc
Step 13: Soya Bean Tikka
This post is already on my instructables and it’s an excellent dish for my husband as well as for me. And it’s
freezer friendly
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30. I believe that keto is an excellent diet plan if you think is through. And meal ahead is an excellent strategy to make
it work
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Step 14: Feedbacks

31. Step 15: Watch the Free Video Now !
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