Friday Keto Diet Plan & Recipes

Last updated on February 3, 2024

There will be days when you will have no time for breakfast, like today when I had to rush to work. So for days like these, just have a whey shake or just pop in some fat bombs. Although I am a big supporter of fresh food, exceptions are always there. So, let’s start with Friday Keto Diet Plan.

Breakfast

On Gold protein shake 

Lunch

Keto Shami Kebab with Greek Yogurt and Sliced Strawberries

I am going to share another recipe of a famous kebab for the Friday Keto Diet Plan with you today. This one promises to melt in your mouth. It is called the Shami Kebab.  It is made with minced lamb, and can be made in batches and stored in the fridge. The preparation time is just 30 minutes, and cooking takes almost 20 minutes or less.

Ingredients:

• Mutton mince without fat, 500 gm
• 2 tbsp soaked Split Bengal gram
• 1 tbsp Psyllium Husk powder
• 2 tsp Ginger and Garlic paste
• 1 tsp Garam Masala
• 2 green cardamom
• 1 stick cinnamon/1 tsp Cinnamon powder
• Half cup chopped fresh Coriander
• Mint leaves, a handful chopped
• 1 beaten egg
• ½ tbsp lemon juice
• Ghee for frying
• Salt to taste

To the washed and drained mince add the Bengal gram. If you are apprehensive of using a lentil, then replace it with almond flour. Although, I am just using 2 tbsp for 12 kebabs. To this mixture add the ginger, garlic and all the other increments except the herbs. Cook on a low heat till well cooked and dry.

Now let it cool off. Blend this mixture in a food processor till a fine paste is formed. Add the herbs to this paste and give it the form of a dough. At this stage, you can beat the egg and add it to the dough. Or you can make small balls, flatten them out like a kebab and dip them in the egg before frying.

If you ask me, I prefer to mix the egg in the dough, and form the kebabs. That way, the smell of the egg is not so dominant. You can also skip the onion if you want. You can either shallow fry them in ghee or deep-fry them. Serve them hot with green chutney and a green salad.

Greek Yogurt

In India, we simply call it hung curd, because most households make their own yogurt or curd. I often have chilled Greek yogurt with a pinch of green cardamom powder, and a few drops of artificial sweetener as dessert. Kebabs are supposed to be a party dish, so a dessert is allowed. Today I am suggesting 4 pieces of Shami kebabs with half a cup of Greek Yogurt with ¼ cup of sliced strawberries.

Please add strawberries only if they fit into your macros, and don’t make a habit of it.

Dinner

Hard-boiled eggs with chicken broth and Honey Smoked Bacon

Since I missed my eggs in the morning, I am going to have them for dinner. I always keep boiled eggs in the fridge, they come very handy when you don’t have time to cook. Have only 3 for the dinner.

Boiled eggs

Chicken Broth

My broth recipe is very simple, I get chicken necks from my butcher. Put them in a pressure cooker with a few cloves of garlic, a piece of ginger and a small chopped onion. With a generous amount of water, I let them cook for almost 45 minutes on low heat, allowing all the juices to come out. Later, I shred the chicken from the bone and strain the broth. Add salt and pepper according to taste.

Honey Smoked Bacon

Have 3 honey smoked bacon to give your body a complete Ketogenic treat.

This diet plan is meant to give you an idea of what all you can eat in a day. Please adjust the portions according to your macros.

Also Read: Keto diet plan for 7 days

In my journey on Keto, I have got exposed to so many new cuisines and different kinds of food that are Keto friendly.  The variety in food is mind-boggling. Just yesterday, somebody was asking me if I miss eating roti or Indian bread and rice.

And I promptly replied no. Since, my options in food have increased manifold. I could pick up a Mexican dish one day, American on another and maybe something from Serbia on the third. The important thing is to stay on Keto and gear up for a healthy and fit life.