ATKINS-INDIAN VERSION

have 8 glasses of water.and whenever you are hungry have nuts

Phase 1
Early
morning

3 almonds & a glass of warm water with lime n honey

Breakfast

non-fat milk with kellogs K2 & or egg

Lunch

a veggie salad (carrots, potatoes, corn and beets have a high glycemic value, and are
to be strictly avoided) & moong dal dosa with paneer /mushroom/egg( if not taken for
breakfast)

Snack

soup/salad

Dinner

meat/fish grilled

Phase 2
Early
morning

3 almonds & a glass of warm water with lime n honey

Breakfast

2 brown bread/milk with K2 and a fruit may be orange & or egg

Lunch

a salad Green peas, black eyed peas, rajma, chole, sprouts with one chapatti or besan
dosa/1 phulka n paneer /mushroom/egg( if not taken for breakfast) and a bowl of dahi

Snack

one serving of fruits like mangoes, strawberries, apples, oranges, grapes, grapefuit,
dried and fresh apricots, cantaloupe, cherries, peaches and plums

Dinner

salad and meat/fish grilled/curry

Phase 3
Early
morning

3 almonds & a glass of warm water with lime n honey

Breakfast

2 brown bread/milk with K2 and a fruit may be orange & or egg

Lunch

2 chapatis, a bowl of vegetables and some chicken or egg (if not taken for breakfast)

Snack

soup/1 dosa/salad

Dinner

rice or one roti with salad/ veggies/ meat

Phase 4
Early
morning

3 almonds & a glass of warm water with lime n honey

Breakfast

2 brown bread/milk with K2 and a fruit may be orange & or egg

Lunch

2 chapatis, a bowl of vegetables and some chicken

Snack

soup/1 dosa/salad

Dinner

rice or dosa or one roti with salad/ veggies/ meat

There are 4 phases in the Atkins diet.

Phase 1 Induction phase Here carbs are cut back to 20 gms a day. This phase has the most rapid weight loss and allows
foods that are quite filling, while restricting many others.
What do you eat? Your carbs come only from vegetables in this phase. Your menu will look like this: 2 eggs in the morning, a
bowl of vegetables and grilled chicken for lunch, snack - cheese or nuts, and dinner will comprise of just the meat cooked in
your favourite style and a bowl of yogurt. Oil and fatsare encouraged in this diet.
Phase 2 Ongoing weight Loss Here Carbs are slowly and carefully added to the diet.
What do you eat? One rule of thumb - First add the veggies and then whole grains later to increase carbs. Sample menu: 2
eggs for breakfast with either orange juice, or a fruit. A huge bowl of vegetables for lunch with one chapatti and a bowl of dahi.
For snacks again nuts and cheese. Dinner is a small bowl of salad with fish or chicken curry, or grilled meat. This phase
continues until you are 5 to 10 pounds (3 to 5 kgs) from your desired weight loss goal.
Phase 3 Pre Maintenance - As dieters near their goals, weight loss slows down, with more carbs added to the diet. Individuals
figure out how much carbohydrate each can safely eat without gaining weight.
What do you eat? The goal here is to figure out what is that state of equilibrium that you can maintain without gaining any
weight. Sample menu breakfast oats with milk or 2 eggs with a slice of bread, and fruits. Lunch 2 chapatis, a bowl of
vegetables and some chicken. Snacks an occasional treat of dosa or 2 idlis, or a bowl of moong everyday. Dinner rice or
one roti with salad/ veggies/ meat.
Phase 4 Maintenance - Atkins Maintenance brings together all that is learned in the first three phases to the diet regarding
the individual body's response to carbs. Armed with that knowledge, weight losscan be maintained permanently, according to
Atkins.
What do you eat? This is a continuation of the end of Pre-Maintenance, where the carbohydrate level "balance" is found - as
you can now eat many carbs without gaining weight. Sample menu - Similar to the one in phase 3, but if you think that you are
able to maintain your weight by eating rice everyday, you may. If after 2-3 months you feel a slight weight increase you can cut
back on the carbs.

In India, the most common non vegetarian foods are Fish , Chicken and Eggs, which you can very well enjoy on the
Atkins Indian Diet. Fish and chicken have neglegible carbs and eggs have the healthiest fats. Atkins Indian Diet is a party
time for Non vegetarians. Tandoori chicken or fish fillets or omlettes your meals are sorted!

The Basics
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some
tubers and non-gluten grains.
Dont Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, diet and low-fat products and
highly processed foods.

Foods to Avoid
You should avoid these 7 foods, in order of importance:

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
Trans Fats: Hydrogenated or partially hydrogenated oils.
High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-,
corn-, safflower and canola oils.
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium.
Use Stevia instead.

Diet and Low-Fat Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: If it looks like it was made in a factory, dont eat it.

What is Atkins diet?

Atkins diet, also known as Atkins is a low-carbohydrate diet. Atkins diet was found by Dr. Robert Atkins, a physician. Atkins
diet is all about eating foodhigh in proteins and cutting down the consumption of carbohydrates. If you want to try this diet the
first thing you have to do is learn levels ofcarbohydrates in the food that you consume.
Consuming a high level of carbohydrates leads to overproduction of insulin. High level of insulin results in increased hunger
and weight gain. Atkins restricts the intake of carbohydrates thus switching the body's metabolism. The body then starts
burning stored body fat than burning glucose.
The body enters the state called Ketosis where body fats are converted into fatty acids, when carbohydrates are cut short from
daily diet. In low carbohydrate diets the body burns more calories as compared to normal diets. Consumption of proteins and
fats is highly encouraged in Atkins diet.

Four stages of Atkins diet

Atkins diet comprises of four stages called induction, on going weight loss, pre-maintenance and lifetime maintenance.
Each stage is well defined and goes on being less restrictive on the intake of carbs like processed white bread, white
rice, pastries, sweets and starchy vegetables. The duration of these phases depends upon how overweight you are. It
is believed that you can begin Atkins at any of the four stages.
Stage one - Induction
Induction is the introductory phase in the Atkins diet. In this stage intake ofcarbohydrates is restricted to only 20 net
grams. You can consume green vegetables, salads, meat, seafood and eggs. You can also eat cheese, butter
and vegetable oils. Drinking eight glasses of water per day is the integral part of the induction phase. One can lose 510 pounds easily if induction stage is combined with daily workouts.
Stage two - On going weight loss
In this stage carbohydrates are slowly introduced in the diet. Weight lossslows down to around 1-2 pounds per week.
The intake of carbs is increased by 5 net grams per day. In on going weight loss stage one can add dairy products,
nuts, berries, fruits and grains in the diet. This stage lasts until the dieter is 5-10 pounds away from the desired weight.
This stage enables dieter to increase the food choices and continue diet program safely without any harm to the
health.
Stage three - Pre-maintenance
You have set certain goals and you have to achieve them step-by-step until you reach your final goal, the desired
weight. In pre-maintenance stage weight loss slows down even more as dieters are almost near their desired weight. In
his book, Atkins has recommended that this stage should last for about 2-3 months. This stage enlightens the dieters
on how to maintain weight using Atkins approach. Beans, fruits and starchy vegetables can be consumed during this
stage.
Stage four - Lifetime maintenance
As its name suggests life maintenance stage lasts forever. If you gained weight again then you may have to go back
and start all over again from day one. In lifetime maintenance stage you would be familiar with the needs of your body

regarding to the carbs. The most carbohydrates that can be eaten without putting on weight are added in the diet and
this diet plan is followed for lifetime.

Low Carb Indian on Atkins: Phases and Recipes

Atkins Phase I
Atkins Induction Phase
In the first two weeks you can fit most low carbohydrate Atkins Induction foods into an Indian menu.

Focus on cooking with eggs, chicken breasts, fish, canola or olive oil, cheese, yogurt, ricotta cheese,
veggies and nuts.
Certain Indian spices actually increase your weight loss and feel so exotic to try.
Low carb Indian dishes such as Moong Dal Dosa (recipe below) and paneer fit perfectly into the Atkins
Induction phase.
Marinate chicken breasts in tandoori masala spices and sautee, bake or grill.

Atkins Phase II
Foods Reintroduced, Atkins OWL Phase Begins

Try phulka (dry roti) or a slice of brown bread topped with peanut butter for breakfast.
Make thin dosas out of besan (chickpea flour) and use them as a low carbohydrate substitute for roti.
Keep a jar of peanuts, almonds, walnuts and cashew nuts handy if hunger hits.

Atkins Phase III

Atkins Pre-Maintenance Phase

Slowly add some higher carbohydrate veggies to your Indian dishes: Green peas, black eyed peas, rajma,
chole, sprouts.
Every now and then, incorporate a single, carb-contolled serving of fruit: Mangoes, strawberries, apples,
oranges, grapes, grapefruit, dried and fresh apricots, cantaloupe, cherries, peaches and plums.

Atkins Phase IV
Atkins Maintenance Phase, Life-Long

To increase your carb intake, eat a small amount of roti with every meal or have a single serving of brown,
par boiled rice.
Continue to enjoy your favorite lower carbohydrate Indian foods, but sensibly.

For recipies - http://lowcarbediem.com/low-carbohydrate-indian-foodatkins-recipe/

Phase I Goals
In the first two weeks you can lose anywhere from 8-13 pounds, mostly from your belly.
The reason for restricting the foods below is to reverse insulin resistance, reduce cravings, and get you losing fast.
What did I eat: Eggs, chicken breast, fish, canola oil (I limited intake to just 2 tsps a day), non-fat milk, non-fat cheese, non-fat yogurt, skim
milk ricotta cheese, veggies (carrots, potatoes, corn and beets have a high glycemic value, and are to be strictly avoided) and lots of nuts. I
also added my own Indian recipes to the diet. Moong dal dosas*, and low-fat paneer.
I usually marinated my chicken breast in tandoori masala and baked/grilled it, after spraying it with I Cant Believe Its Not Butter cooking
spray.
To satisy my sweet tooth, I added Splenda sugar substitute in my tea and coffee, and into my desserts.(Pls see recipe for mocha ricotta
crme below.) I also stocked my freezer with non-sugar fudgesicles and sugar free jello.
Phase II Goals
Foods I Reintroduced: One phulka (dry roti) or 2 slices of brown bread topped with peanut butter for breakfast. Green peas, black eyed
peas, rajma, chole, sprouts, one serving of fruits like mangoes, strawberries, apples, oranges, grapes, grapefuit, dried and fresh apricots,
cantaloupe, cherries, peaches and plums. In fact, most fruits except bananas and watermelons.
I am still on phase II of the diet. These days, I do not cook separate meals. If I have to eat chicken, I just pick the breast pieces from the
chicken curry Ive cooked for my family, or I break in a couple of eggs into the curry. The same goes for veggie curries. I eat the same food
my family does, except for the rice and rotis. Dont I feel hungry? Well, Ive added another Indian trick to my diet. I make thin dosas out of
besan (chickpea flour) and have them as substitute for roti. Also, since there are no portion restrictions, I eat really big portions until I feel full.
I also keep a jar of peanuts, almonds, walnuts and cashew nuts handy for whenever hunger strikes. One can eat up to 6 times a day in this
diet.
Phase III Goals
I will get into the third phase of the diet once I reach my target weight loss. The third phase is a maintenance phase and is life-long. When I
reach that phase, I will increase my carb intake. I will have a roti with every meal. Or, alternatively, I will have one serving of brown (par
boiled) rice. I will enjoy regular food, but sensibly. I will probably enjoy a chocolate/dessert once a week. But at all times, I will guard myself
against going back to my old binging habits.
Quick Recipes:
Moong Dal Dosa: Soak moong overnight. Grind to a fine paste, along with cumin, coriander leaves and salt. Make thin dosas and relish by
itself or during lunchtime with curry.
Tomato Omelet: Mix besan with chopped onions, tomatoes, green chilies, salt, turmeric and water. Spread on hot pan to make thin omelet.
Flip over after a while.
Mocha Ricotta Crme: Mix together half-cup skim milk ricotta crme, two packs Splenda, walnut or pecan bits and mocha (coffee). Makes a
tasty dessert.

Vegetables
There are a lot of low carb vegetables in India. I am listing a few that have less than 4g carbs per 100 grams quantity of
vegetables.

Brocolli, Cauliflower, Cabbage

The cauliflower family does not disappoint vegetarians following Atkins or High protein Low Carb diet. You can have all
these green veggies in the form of sabzi. Cabbage and Egg meal is my staple. You can also have broccoli soup and
cabbage soup.
Brocolli(boiled) 1.3 grams carbs/100 gram
Cauliflower(boiled) 2.3 grams carbs/100 gram
cabbage(boiled) 0.6 grams carbs/100 gram

Spinach,Lettuce, Radish and Cucumber

Blanched/steamed spinach, radish, cucumber and lettuce are healthiest salads. You can also have cooked spinach in the
form of curry or soup.
Spinach(raw) 1.6 grams carbs/100 gram
Lettuce 1.9 grams carbs/100 gram
Cucumber(raw) 1.5 grams carbs/100 gram
Radish(raw) 2 grams carbs/100 gram

Eggplant
Eggplant itself is low carb. 100 grams of raw eggplant has 2.2 grams carbs only. When we cook it, we add onion and
tomato which raises the carb count.

Capsicum
Capsicum can be included in salads, veg curries or added in egg omlettes.

Pumpkin and Babycorn

Pumpkin may be a boring veggie but is great for weight loss. It has just 2.2 grams carbs every 100 grams whereas boiled
babycorn has 2.7 grams carbs.
Other vegetarian options can be soya and mung. You can have soya chunks for a change. Green whole mung is low
carb, you can check out its recipes here.

Fruits Avacado and Berries

Unfortunately, there are not many fruits to enjoy on Atkins. You can have berries like strawberries, blueberries,
raspberries in moderation. Avacado is great but not easily available everywhere.

Dairy and Nuts

Dairy and nuts are a bit tricky. Some people get stalled soon on dairy whereas for others, dairy brings healthy fats.
Indians as it is enjoy paneer and full fat cream, so a thumps up for them. Full fat milk in small quantities is okay.
Its easy to overdo nuts. Stick to 5 almonds/5 walnuts for snacking when hungry.

Oils
Olive Oil, healthiest fat is the best way for cold salads! You can have ghee and butter too. portion control is extremely
important, overdose of healthy foods also can lead to a stall.

Low Carb High Fat Chicken Recipe

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Chicken cut in cubes with or without bones

Bell peppers all colours

Baby Onions 5-6 or normal onion 1 medium

Olive Oil

Zeera as much or less you eat

Vinegar

Soy Sauce

1 tbsp

Chilli sauce

1 tsp

Butter

250 gm

100 gm

4 tbsp

2 tbsp

20 gms

Salt and black pepper to taste

Marinate chicken pieces in vinegar and salt for 10/15 mnts

Heat oil in a wok, add zeera tadka, and add chicken cubes.
Add Onions to chicken and saute a bit.
Throw in all the sauces.

Mix a bit. Turn flame to minimum.

Let it cook covered till chicken is cooked.

If you feel that sauces are about to dry and burn, add a few sprinkles of water and let it simmer for a while till
pieces are cooked.

When cooked and tender add butter to it with a sprinkle of black pepper.

No need to add salt as it was already added in marination.

Finally add all coloured peppers and sliced green chillies.

Turn off the gas flame and let the wok be covered.

Finally serve hot with a dash of lime sprinkled on top.

You are free to serve it any way you want but for me it is in the wok only and I call it my Kadhai Chicken

Nutrition Value

Serves three
Total:

Calories
943

Carbs
14

Fat
76

Protein
51

Sugar
7

Fiber
4

Per
Serving:

Calories
314

Carbs
5

Fat
25

Protein
17

Sugar
2

Fiber
1

Low Carb Cabbage Soup Recipe For Weight Loss

2 handful of cabbage, chopped
2 tbsp onion, diced
1 small carrot, diced
1 green bell pepper, diced
2-3 cloves garlic, minced
2 big handful of chopped Spinach.
teaspoon red pepper flakes
few shakes of black pepper
teaspoon salt (optional)
4 5 cups water

Net Carbs
10

Soup cube one or soup mix 1 tsp.

Soy Sauce, Chilly Sauce and Vi

Instructions
1.

Pour 4 5 cups water in a big pan.

2.

Add cabbage, garlic, onions, bell peppers, spinach, and carrots.

3.

Stir in soup cube or mix.

4.

Bring to a boil and then reduce heat.

5.

Cover and cook until all veggies are tender.

6.

Stir in red pepper flakes, black pepper and salt.

7.

Best will be to add salt in the serving bowl as cabbage, spinach all have natural salts and then we have added
soup mix also)

8.

Taste broth and adjust seasoning if needed.

9.

Finally add soy sauce, chilly sauce and vinegar with a table spoon full of Olive oil.

10. Cover and let it simmer for 5 -6 minutes.

11. Serve and enjoy!

Instant Low Carb High Fiber Cake Recipe

Coconut flour 2 tbsp
Flax seeds powder 1 tbs
cocoa powder 1 tsp
Egg 1
Olive oil 1 tsp
Stevia 1 tsp
Chocolate essence 1/2 tsp
Eno 1/2 tsp
Just simply pick up the blender jar. Throw all ingredients in the jar, leaving Eno aside. Blend well for 1 minute. Add and
mix Eno. Pour in a medium sized bowl. No need to grease the bowl. Micro High for three minutes. Take out the bowl from
Microwave oven

Low Carb Smoothie Recipe-Lettuce Avocado

Sufficient shredded lettuce

Small ripe avocado

Coconut milk (optional)

Ice cubes

Chia seeds (optional)

Paneer Butter Masala Low Carb Recipe

200-250g of Paneer (as per servings)

1 cup onions (finely chopped)

2 medium tomatoes (finely chopped)

2 garlic pods

1/2 inch ginger slice

4-5 whole black pepper & cloves each

2 green & black cardamom each

1-2 bay leaves

1 cinnamon stick

2 tablespoons cashew & almonds

1/4 cup milk

1/2 cup water

1 teaspoon red pepper

1 teaspoon kasuri methi

1 teaspoon sugar

2 teaspoon butter

3 tablespoons fresh cream

1 tablespoon oil

Salt (as per taste)

Firstly take paneer and cut into small slices are per wish (square, rectangle or triangle).
Place a pan over medium flame and add 1 tbsp butter & 1 tbsp oil to it. Then put cloves, black pepper, cinnamon,bay

leaf, green and black cardamom and wait until the spices sputter.
Now add onions & garlic to it along with chilli powder. Wait until onions turn golden pink and add tomatoes and ginger
to it. Simmer the flame and let it cook for 10 minutes.
Turn off the heat and let the mixture cool down to room temperature.
Afterwards add milk, almond & cashews and blend it all to a puree. Remember to remove bay leaves before putting it
in the blender.
After blending pour the mixture in the hot pan add water and sugar. Let the mixture cook for 2 minutes.
Add paneer, salt, and cook for a few minutes more.
Remove the mixture from flame and add fresh cream & kasuri methi to it.
Garnish it with fresh chopped cilantro leaves & butter.

Low Carb Deviled Eggs Recipe

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Properly boiled eggs

Mayonnaise (Check out how to make Mayonnaise at home here)

Mustard (any yellow, Dijon or spicy brown etc.)

Seasonings like salt, pepper, paprika etc.

The boiled eggs are taken and peeled first and sliced in half pieces. The yolks are removed in a separate bowl and is
mixed with other ingredients including mayonnaise. The mixture is whisked enough to make it a smooth creamy
batter. Now with the help of a spoon the mixture is put in the egg white slices and pepper and seasoning are
sprinkled. One can also pour the creamy batter in a zipper bag, seal it properly & cut an edge off to give a neat filling
of the mayonnaise mixture in the egg halves.
So this was as simple and less time consuming too. One can make as many deviled eggs given that the mayonnaise
mixture is prepared all together for a batch of eggs.
The amount of carb content can be easily inferred by considering two egg halves equivalent to one.

Low Carb Eggless Mayonnaise Recipe

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Cream cheese 50 gm

Cheese spread 20 gms

Heavy cream 60 gms

Curd 50 gms

Mustard powder 1 tsp

Olive oil 3 tbsp

Sunflower oil 20 ml

Salt and Pepper according to taste

Stevia 2 gm

Vinegar 1tbsp

Method
Blend everything except oils well. Keep adding oils slowly while blending. Let it thicken well. Store in refrigerator.

This makes more than 200 gm of dressing with

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calories 1006

carbs- 10gm in more than 200 gms

Low Carb Spicy Mushroom Recipe Low Carb

Moderate Fat
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White Button Mushrooms 1oo gm

Coriander powder 1 tsp

Cumin Powder 1/2 tsp

Red chili powder 1 tsp

Garam masala powder 1/2 tsp

Turmeric powder 1/4 tsp

Onion 2 (chopped finely)

Tomato puree from 2 medium tomatoes

Ginger garlic paste 1 tsp

Kasuri methi / Dried fenugreek leaves 1 tsp

Cilantro- 2 tsp chopped finely

Fresh Cream 2 tsp

Oil 1.5 tbsp.

Salt as per taste

Get Started with Low Carb Spicy Mushroom:o

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Wash mushrooms very well buy scrubbing with a soft brush. Chop them in small cubes.
In Pan add tbsp of oil and saute the mushrooms for 2-3 minutes on high flame. Sprinkle a little salt while
sauting. Remove from pan and keep aside.

Now in a pan add 1 tbsp oil and add the ginger garlic paste saute for a min.

Now add the onions and cook till they are translucent.

Then add the tomato puree and cook for 3-4 minutes.

Then add turmeric powder, red chilli powder, coriander powder, cumin Powder, garam masala powder, kasoori
methi and salt. Stir and cook for a while.

Now add mushroom and mix properly.

Add half a cup of water, cover and let it cook.

Remove the cover and cook on low flame for 3-4 minutes.

Stir in the cream and turn off the flame.

Take the curry in a bowl and garnish with chopped cilantro.

Chicken Balls Recipe Low Carb

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300gm boneless chicken (You can use minced chicken also )

2 chopped onions

5-6 green chillies

5-6 dry red chillies(Its going to be really hot)

1tsp garlic pic

1tsp ginger paste

Coriander leaves choppes (around 100gms)

2 cinnamon stick

3 green cardamoms

5-6 cloves

50 gms cashews

salt to taste

oil (any of your choice)

4 tbsp. coriander seeds

1 1/2 tbsp. cumin seeds

For the masala o

Heat 1 tbsp. oil in a pan. Add in cumin seeds, coriander seeds, cardamom, cloves, cinnamon, red chillies and
cashews and cook for a minute. Let it cool down.
Grind the roasted ingredients along with ginger, garlic and green chillis to a coarse paste.

For Chicken o

Add the chopped raw onions, coriander leaves, chicken pieces & salt and grind to make a smooth paste.

Add a tbsp. of oil to the ground mixture and mix thoroughly. Now make small size balls as per your preference.

Heat oil needed for deep frying the balls. Place a few balls in the hot oil at a time. Fry them till they turn a nice
golden brown.

Low Carb Strawberry Raspberry Smoothie Recipe

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cup strawberries (frozen or fresh)

cup raspberries (frozen or fresh)

cup coconut milk, soy milk or milk

Honey (optional)

1 TSP Flax seeds (optional)

Protein powder (opti

1. Crush berries and flax seeds in half the quantity of milk.

2. Add more milk and honey if you wish.
3. Bring it to the desired consistency by adding water and milk.
4. Serve

5 Low Carb Egg Recipes For Weight Loss

1. Eggs In Coconut Milk (Paleo/Wheat Belly)
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6 eggs

2 tbsp coconut oil/ghee/olive oil

1 brown onion, halved, thinly sliced

2 tomatoes, finely chopped

12 fresh curry leaves

2 tsp mustard seeds

1 tsp ground turmeric

400ml can coconut cream

Salt as per taste

Red chilli powder as per taste

Method And Preparation:-

Step1 Boil the eggs and simmer them for about 7-8 minutes.

Step 2- Heat oil in a saucepan. Add onions and cook them until they turn golden.

Step3 Add the tomatoes, curry leaves, mustard seeds and turmeric , salt and red chilli powder. Cook and keep
stirring until the mustard seeds begin to splutter.

Step4 Add in the coconut cream and simmer, stirring for about 10 minutes until the mixture thickens slightly.

Step5 Add the eggs and cook until the eggs become warm thoroughly.

2. Fried Chicken And Egg High Protein & Low Carb

Recipe
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2-3 eggs

250 grams of boneless chicken

1 bunch of chopped coriander.

Salt as per taste

Red chilli powder as per taste

1 tsp cumin powder

Ginger garlic paste

Oil (I used butter.One can use coconut oil as per the diet requirement)

Method and Preparation:.

o

Step 1 Take a cooking pan and add one glass of water in it.Water should be cover whole of thechicken
pieces.Add ginger garlic paste, cumin powder, red chilli powder, salt , turmeric powder, and chicken in it.Cook till
the chicken gets done which takes around 10 -15 minutes I guess.

Step2 - Take a bowl and crack eggs in it.Beat the eggs a bit and add salt , chopped corainder, red chilli powder
and some pieces of chicken

Step3 Heat oil in a non stick pan and add butter in it .Now add the egg coated chicken in it and fry all its
sides.Once it is fried a bit you can again dip in the egg mixture and put it back in the pan . I use my soup to dip it
again in the egg mixture as the chicken is hot.This way it will have 2-3 layers of egg coating.Fry it nicely till it is
crisp and golden .

3. Egg Salad | Protein Recipes

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Boiled eggs

1 tea spoon mayonnaise

Salt

Pepper

1 tea spoon White vinegar

Salad veggies like tomato , cucumber

No cooking required again ;). You just need boiled eggs.

4. Low Carb Cutlets Recipe |Egg Recipes Low Carbs

5.

1 packet white button mushrooms, chopped into very small pieces.( around 200gms)

6.

2 tbsp olive oil/coconut oil

7.

pinch of salt to saut mushrooms

8.

1 tbsp butter

9.

1/2 cup minced onions

10.

4 minced garlic cloves

11.

1/2 cup instant oatmeal

12.

1 tsp salt

13.

Freshly ground black pepper

14.

pinch of dried oregano

15.

2-3 eggs

Method And Preparation:-

Step 1 Heat oil in a skillet over medium heat.Add mushrooms into the oil and sprinkle bit of salt over it.You have to
cook these mushrooms till they are done which usually takes 10-15 minutes .You will get the indication once all the water
from the mushroom gets evapoated and mushrooms are golden brown in colour.
Step 2- Add 1/2cup minced onion and garlic in it and cook further for five minutes.
Step 3- Mixed oatmeal into it and thoroughly combine the mixture.Add salt , black pepper and oregano and two
eggs.Mixture should be such that it should be able to hold together.
Step4 Now give the mixture round flat shape and bake in pre heated oven until meatballs are golden brown for 12 to
15 minutes. Or you can shallow fry till they are golden brown.It will take not require than 2tbsp. of oil as most of the
things are pre cooked.

5.

Cabbage And Egg Recipe |Paleo Diet India

2 large eggs(depends upon how much you want. I generally have three eggs)

3.5 cups shredded cabbage

1 Tbsp Clarified butter (You can use coconut oil instead)

Black pepper to taste

Salt

1 finely chopped green chilly

Step 1- Take a non stick pan and add butter/ghee in it.Add shredded cabbage and saute it till its softened to the
preferred texture. I like my cabbage to be a little crisp and not mushy.
2) Break two eggs in it and let the egg sit for 1-2 minutes and then mix it up with cabbage. Its just like usualegg
bhuji we make but the main ingredient here is cabbage. I broke just one as I was running out of eggs that day which is
kind of rare in my house though.
That is it. I generally have this in my breakfast with a glass of butter milk. Its completely a fulfilling and an ideal dish for
fitness freak or those who are looking for weight loss.

Healthy Peanut Salad | Protein Recipes

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Peanuts

1 chopped tomato

1 chopped onion

1 green chilli (optional)

Salt

Black pepper

Lemon juice

Just mix all the ingredients, no cooking required ;). If you want the peanut salad to be spicy, add a green chilly. You can
also add little red chilly powder in case you wish to skip green chilli. Onion and tomato along with lemon add the much
needed fiber to protein rich peanuts.

Health Benefits of Peanuts

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Controls weight gain

Slows aging

Cancer protection

Lowers cholesterol

Lowers risk of heart diseases

Boosts memory

Helps blood regulation

Prevents Gallstones

Low Carb Indian Butter Chicken Recipe

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Chicken breasts cut into pieces- 4

1 large Chopped onion

Minced ginger- 3 tbsp.

garlic cloves, minced- 2

garam masala- 4 tsp.

chili powder- 2 tsp.

ground cardamom- 2 tsp.

ground coriander- 1 tsp.

3 chopped tomatoes

chicken broth- 4 cups

fresh cream- 1 cup

butter- 1+3 tbsp.

Fresh cilantro

0il- 2 tbsp.

Method and Preparation :Low carb Indian Butter Chicken:1. Heat oil in a pan and add onion and ginger. Saute them until they turn brown.
2. Now add garlic, garam masala, chili powder, cardamom and coriander. Saute for 2 minutes.
3. Stir in chipped tomato and mash them nicely.Add the chicken broth and mix well.
4.Add the cream and lower the flame.
5.In another frying pan, heat oil and 1tbsp butter. Add the chicken pieces and fry them until they turn golden-brown.

6.Add the gravy and remaining butter and simmer until chicken is done.
7. Garnish with cilantro and just have it like that

Low Carb Broccoli And Cheese Soup Recipe

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Broccoli Half head medium sized

Onion 1 large

Ginger tiny winy

Salt and Red Chilli powder

Gouda Cheese 20-50 gms as per your taste

Vinegar optional

Milk/Cream optional

Desi Ghee- 2 TSP

Butter 1 tsp

Serves : 3-4

Method
1.First,chop broccoli into florets and steam it. You could do it in a microwave or on gas in a container of boiling water.
2. Chop 1 large onion into pieces ideal for sauteing.
3. In a pan, pour 2 TSP Ghee and let it get heated.
4. Add minced ginger and chopped onions to the pan. When onions start turning a little brown, add salt and steamed
broccoli florets. Cook for 10 minutes.
5. Empty the contents of the pan in a blender. Add little water and blend.Blend till you get a smooth puree.
6. Add little butter in the same pan that you used earlier. Add the puree and red chilli and bring it to boil. Add water to get
the soup like consistency.
7. Simmer it for 10 minutes.
8. Serve. Add little butter if you wish

Quick Low Carb Vegetable Salad Recipe

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Cucumber

Onion

Tomato

Broccoli

Lettuce

Yellow capsicum

Pineapple

Salt and Pepper , as per taste

Extra Virgin Olive Oil 2 tsp

Mustard Sauce

Caesar Salad Dressing Sauce

Method
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Boil 2 glasses of water with salt to steam broccoli.

Chop broccoli into florets and add to boiling water and cover the utensil with a plate. If you have microwave, you
can use it to steam broccoli.

Chop all the veggie, meanwhile the broccoli gets ready.

Transfer all the veggies and broccoli in a big container. Add olive oil and mix.

Meanwhile chop pineapple. You could add cottage cheese too. These should be added at the last.

Add sauces, salt , pepper as per taste and mix.

LCHF Smoothie Recipe-Coconut Milk,Pineapple and

Pomegranate
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Coconut Milk, read more here.

Pineapple 2 big slices

Pomegranate half a cu

Low Carb Indian Recipe-Mint And Coriander Fish Tikka

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Fish Fillets

1 cup coriander

1 cup mint

Lemon juice (half lemon)

Salt as per taste

Method of PreparationCut the fish fillets into equal pieces as per choice just keep the size like that of tikkas which are available in restaurants.
Dont cut the pieces of very small size as they will break during roasting.
Grind the ingredients in a grinder to form a smooth paste.
Now marinate the fish fillet pieces into the grounded paste for at least 30 minutes to let the mixture seep well into the
pieces.
Now after 30 minutes prepare the grill to roast the tikkas. One can buy a barbeque stand which are easily available in
any supermarket to make grilling easy and mess free.
Now place the fish pieces carefully over the grill mesh which should be greased with oil/butter prior to placing
the fish pieces.
Set the temperature of the oven to an optimum level so that the fish is properly cooked without getting burnt.
After the set time is over , you may check the tikkas that they are cooked from inside or not. Once the stipulated time is
over, remove the fish pieces from the grill mesh and serve hot with sliced onion & few drops of lemon.

Home Remedy for Cough | Healthy Sweet Dish

Step 1 One step Desi Ghee in the wok. I prefer to use iron wok since I am anaemic.
Step 2 - Add 2-3 spoons of besan and stir till it become light brown.
Step 3 Add honey to it. I also added jaggery water to it later when i found it less sweet
Step 4 Add a cup of milk and half a cup of water.
Step 5 - Cook for 3-4 minutes till the milk boils and the texture become thick.
Step 6 - Add almonds to it. You can also add other nuts. Voila its ready to be slurped hot