9-Day Keto Diet Plan & Recipes for Navaratri 2024

Breakfast: With Greek Yogurt and Almonds

• Soak a teaspoon of Chia seeds in half a cup of coconut milk or heavy fat cream, add the sweetener of your choice. Let the mixture set for about eight hours.
• You can also add unsweetened cocoa to the mixture.

For the Greek yogurt: Just hang 250 ml of full-fat yogurt in a cheese or muslin cloth and forget about it till the morning. In the morning add sweetener to it, and some cardamom powder if you like.

Breakfast: Sautéed Broccoli in Cheese & Butter Sauce

• Chop up some broccoli and blanch it in boiling salty water for five to seven minutes.
• Drain under cold water and keep on the side.
• In a heavy-bottomed pan, put some butter and grated cheese of your choice.

Breakfast: Paneer Bhurji/Crumbled Cottage Cheese

Breakfast: Keto Coconut & Cinnamon Bowl of Chia

• In your favorite breakfast cereal bowl, put two teaspoons of dry Chia seeds in order to make your keto diet plan more delightful.
• Now add half a cup of coconut milk and half a cup of water and mix well.
• Next add 1 tbsp of desiccated coconut and sweetener according to your taste.
• Finally add six finely chopped almonds, half a teaspoon of vanilla extract and half a teaspoon of cinnamon powder.
• Mix well and place the bowl in the refrigerator and forget about it till the morning.
• This bowl of goodness has less than 4 g of carbs and is high on proteins.
• Have it chilled and get your day off to a great start.

Nutrition breakup

Lunch: Keto Butter Roasted Cauliflower

•  This was a surprise for me, as I have tried to add cauliflower to my diet so many times and always failed miserably.
• I couldn’t get used to the concept of Cauliflower rice or mash.
• But this simple butter baked and roasted cauliflower is very delicious and almost like a comfort food for gloomy days.
• I took almost 200 gms of a head of a cauliflower, and slit it from all sides with a knife. I ensured that the slits were halfway, just to ensure that the butter seeps in.
• Then I slit the stem in particular, to allow it to cook right through the middle.
• In the microwave, I melted 30 gms of butter, along with a teaspoon of mustard powder, salt, pepper, a teaspoon of oregano and half a teaspoon of garam masala powder. Once the butter melts mix all these ingredients well.
• If you don’t have mustard powder you can always use mustard sauce.
• Now all you need to do is place the cauliflower on a baking dish and smear this butter on it thoroughly with a brush.
• Set the oven at 180 degrees Celsius and start baking the cauliflower for 30 minutes at least.
• At regular intervals open the microwave and keep brushing the cauliflower with the butter mix and turning its side.
• Once the cauliflower is cooked and turns a little golden from the outside, it is ready to be served.

Nutrition breakup

Dinner: Keto Spicy Mushrooms, Nutty Flax Seeds & Almond Meal

Breakfast: Priya’s Keto Yummy Chocolate Mousse

Now, this is day 5 of the Keto Navratri and keto Diet Plan for the occasion.

• An easy recipe for making the most delightful and velvety smooth chocolate mousse.
• In a blender put 100ml of coconut milk and start blending it. If you have coconut cream, then that’s even better.
• Now add 2tbsp of unsweetened Cocoa to the blender, keep blending.
• Add a sweetener of your choice and blend some more.
• If the coconut milk is not thickening, add a tablespoon of heavy fat cream and blend for another five to seven minutes.
• Garnish with some desiccated coconut and allow it to chill for three to four hours in the refrigerator.

Nutrition per serving

Lunch/Snack: Keto Crispy Mushroom Chips

• If you have been missing wafers and chips, then you need to try this recipe right away.
• All you need to do is cut mushrooms into fine slices. And place them on a baking tray. I took 200 gms of white button mushrooms for this recipe.
• Sprinkle some salt, pepper, and pink salt on them.
• Brush them with ghee. Keep brushing at short intervals. I used about 5 tsp of ghee for the whole process.
• Now set the oven to the highest degree and bake for 35 to 45 minutes.
• My oven goes up to 250 degrees, so my chips were ready in 45 mins.
• Keep moving the mushrooms on the tray, so that they are cooked from all sides.
• Once they are done, the chips will be crispy and salty.

Nutrition per serving

Dinner: Keto Paneer/Cottage Cheese in Creamy Tomato Gravy

Breakfast: Vegetarian Keto Club Salad

Ingredients

Procedure

• Take a bowl and mix well the dried herbs, mayonnaise, and sour cream in it. This will be dressing.
• Now, add 1 tablespoon of milk to the dressing and mix thoroughly. You can add one or two more tablespoons of milk if the dressing looks too thick.
• Take some cucumbers, tomatoes (small), romaine lettuce, and cheddar cheese and slice them into small pieces and mix them in a wide plate.
• Then sprinkle 1 teaspoon of dried parsley on top of the salad.
• Make some space in the center of the plate and put 1 full tablespoon of Dijon mustard in the center.
• Now, sprinkle the dressing to the salad and enjoy your Keto club salad.

Nutrition per serving

Lunch: Sesame Tofu and Eggplant Stir Fry

Ingredients:

• 4 tablespoons toasted sesame oil
• 3 tablespoons vinegar
• 2 cloves garlic
• 2 teaspoons stevia or erythritol
• 1 cup fresh cilantro chopped
• 450 gms firm tofu
• 1 tablespoon olive oil
• 1 teaspoon crushed red pepper flakes
• 1 whole eggplant about 300 gms
• 1/4 cup sesame seeds
• 1/4 cup soy sauce
• Pepper to taste
• Salt to taste

Procedure:

• Preheat the oven to 200⁰ F
• Wrap the tofu with some paper towels and apply weight upon it, you can use a plate for doing so and put some weight upon it to thoroughly distribute the pressure. This is done to let most of the water escape from it
• Take a bowl and add 1/4 cup of cilantro, 2 tablespoons of toasted sesame oil, 3 tablespoons of rice vinegar, 1 tablespoon of crushed red pepper flakes, and minced garlic to it. Mix it thoroughly
• Remove the skin of the eggplant and cut into small, thin noodle-like pieces. Mix it properly with marinade
• Place a skillet over medium heat setting and pour a tablespoon of olive oil in it. Heat it and then add the eggplant in it. Keep cooking until the eggplant softens
• Stir the remaining cilantro into the eggplant slices and then transfer it to an oven-safe dish and turn off the oven. Cover it with a lid or foil and place into the oven for keeping it warm
• Now, unwrap the tofu and cut it into 8 slices. Place the sesame seeds in a plate and put all the tofu pieces, one by one, in it from each side
• Pour 2 tablespoons of sesame oil in the same skillet (after wiping it out) and heat it. Fry both sides of each tofu in it. It would take about 5 minutes per side of each tofu piece. Now, pour the 1/4 cup of soy sauce into the skillet for coating the pieces of tofu. Keep cooking the tofu slices until they get well caramelized with the soy sauce
• Take out the eggplant noodles from the oven, place the tofu on top of them, and have it

Nutrition per serving

Dinner: Sesame Almond Zoodle Bowl

Ingredients

For Sauce:

For Zoodles

• 2 medium-size zucchini
• 1 cup shredded broccoli
• 1 teaspoon sesame oil
• 1/2 cup sliced mushrooms

Procedure:

• Put a skillet on a medium-high heat setting and pour 1 tablespoon of sesame oil in it. Heat it for a while before adding shredded broccoli, cabbage, and mushrooms to it. Keep cooking until they turn soft
• Use a vegetable spiralizer to make zucchini noodles and use paper towels to remove excess water from them.
• Add the zoodles to the skillet and use a fork to gently turn the zoodles until they turn soft and transfer them to a big bowl
• Prepare the almond-sesame sauce by adding 1/4 cup of almond butter, 2 tablespoons of soy sauce, 2 tablespoons of sesame oil, 1/4 teaspoon of garlic powder, 1 teaspoon of crushed red pepper flakes, and 1 teaspoon of erythritol in a small bowl. Mix all of them thoroughly until you get a smooth mixture. Add a little water or oil to thin it
• Top the bowl full of zoodles with almond-sesame sauce and 2 tablespoons of chopped almonds. You can add a pinch of chili powder for additional flavor if you like.
• Serve and enjoy!

Nutrition per serving

Breakfast: Keto Upma

Ingredients:

• 200 grams cauliflower shredded or finely grated
• 50 grams onion
• 20 grams peanuts
• 5 grams ginger
• 4 or 5 curry leaves
• 2 teaspoon ghee or oil or butter
• 1 green chilly
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• Coriander for garnishing

Procedure:

• Take 200 grams of cauliflower and separate the cauliflower florets. Shred cauliflower florets in a food processor
• Put a skillet or wok on a medium heat setting and heat 2 tablespoons of ghee, oil, or butter in it. Then add 1 teaspoon each of cumin seeds and mustard seeds to it
• Add 50 grams of chopped onion, 4 or 5 curry leaves, 5 grams of finely-chopped ginger, and a pinch of salt to the skillet once the cumin seeds and mustard seeds start sizzling.
• Keep frying the onion until they get brown.
• Now, add the cauliflower to the mixture and fry for a couple of minutes.
• Then, add half a cup of water to the mixture and cover it with a lid. Let it cook for 8 to 10 minutes. Keep stirring occasionally, with light hand.
• Keep cooking until water dries up. Add the peanuts and switch off the heat.
• Garnish the cooked cauliflower upma with coriander and enjoy!

Nutrition per serving

Lunch: Kurkuri Bhindi, Spicy Okra

Ingredients:

• 200 grams okra
• 1/4 teaspoon coriander powder
• 1/4 teaspoon garam masala powder, optional
• 1/4 teaspoon red chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon turmeric
• 3 teaspoon ghee or olive oil for deep frying

Procedure:

• Wash Bhindi thoroughly and let them dry on a kitchen roll.
• Slice 200 grams of ladies’ fingers and place them in a bowl. You can slice them any way you like.
• Now, add 1/4 teaspoon of salt, 1/4 teaspoon of turmeric, 1/4 teaspoon of red chili powder, 1/4 teaspoon of garam masala powder, 1/4 teaspoon of coriander powder,  to the bowl and mix it thoroughly.
• Place a skillet on high heat setting and pour in olive oil or ghee for deep frying.
• Once the olive oil or ghee gets hot, add the ladies’ finger mixture to it and fry, on medium heat.
• Turn on the heat setting once it turns crispy and brown.
• I sometimes add a dash of lime juice right at the end!

Nutrition per serving

Dinner: Keto Paneer Makhanwala

Ingredients:

• 200 grams paneer
• 75 grams fresh cream
• 75 grams tomato puree
• 50 grams onions
• 30 grams butter
• 1 teaspoon cumin seeds
• 1 teaspoon ginger garlic paste
• 1 teaspoon dried fenugreek leaves, optional
• 1/2 cup water
• 1/2 teaspoon red chili powder
• 1/4 teaspoon garam masala powder, optional
• 1/4 teaspoon turmeric powder
• Salt as per taste
• Coriander for garnishing

Procedure:

• Put 30 grams butter in a saucepan or skillet and melt it while slicing 200 grams of paneer into cubes and pan fry them until they turn golden brown. Ensure the butter does not get burnt.
• Add 45 grams of sliced onion and 1 teaspoon of cumin seeds to the skillet and keep cooking until the onions turn brown.
• Now, add in 1/4 teaspoon of turmeric, 1/2 teaspoon of chili powder, 1/4 teaspoon of garam masala, 1/2 teaspoon of coriander powder, and 1 teaspoon of ginger-garlic-paste to the mixture and cook for about 2 minutes.
• Add 75 grams of tomato puree and 1/2 cup of water to the mixture and combine it thoroughly until you get a smooth-running mixture. Let it cook for about 10 minutes.
• Season the reduced tomato puree sauce with a pinch of salt and 1 teaspoon of dried fenugreek leaves.
• Add 75 grams of fresh heavy whipping cream and mix it well.
• Add the fried paneer cubes to the mixture and garnish with coriander before serving hot.

Although tomatoes and onions are sparingly used in Keto, in the fasting week, most people have only two meals. So a little extravagance can be taken care of.

Nutrition per serving

Breakfast: Crispy Tofu and Bok Choy Salad

Ingredients

• 255 gms bok choy chopped
• 5 drops liquid stevia,
• 3 tablespoons coconut oil
• 2 tablespoons chopped cilantro
• 1 tablespoons soy sauce
• 1 stalk green onion
• 1 tablespoon peanut butter Pintola
• 1/2 lemon

Oven Baked Tofu:
• 425 gms  tofu
• 2 teaspoons chopped garlic
• 1 tablespoon rice wine vinegar or any plain vinegar
• 1 tablespoon sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1/2 lemon

Procedure:

• About 4 to 6 hours before preparing the crispy tofu and bok choy salad, place something heavy on the tofu to let the excess water recede away.
• Prepare the marinade by combining 1 tablespoon of soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of water, 2 teaspoons of minced garlic, 1 tablespoon of rice wine vinegar, and lemon juice from a half-squeezed-out-lemon.
• Chop the tofu into cubes and put them in a plastic bag along with the marinade. Let it marinate for at least 30 minutes (For best taste let it marinate overnight).
• Transfer the tofu on a baking tray lined with parchment paper and preheat the oven to 3500F. Bake the tofu for about 30 to 35 minutes.
• While the tofu is getting baked, chop 2 tablespoons of cilantro and 1 stalk of green onion.
• Take a bowl and add 3 tablespoons of coconut oil, 2 tablespoons of soy sauce, 1 tablespoon of sambal olek, 1 tablespoon of peanut butter, and 7 drops of liquid stevia in it. Mix it thoroughly and then add the cilantro-onion chopping to it.
• About 10 minutes before the tofu gets completely cooked, add lemon juice from 1/2 lemon to the salad dressing and mix well.
• Next, chop 9 ounces of bok choy into thin slices and remove the tofu from the oven.
• Assemble the salad with bok choy, tofu, and sauce.
• Serve and enjoy!

Nutrition per serving

Lunch: Cauliflower Rice

Ingredients:

• 300 grams cauliflower
• 1 tablespoon butter
• 1 tablespoon olive oil
• Salt as per taste

Procedure:

• Take 300 grams of cauliflower and remove all the florets in a separate bowl.
• Finely shred the cauliflower using a food processor.
• Place a skillet on the stovetop at a medium-high heat setting and melt 1 tablespoon of butter in it and then add 1 tablespoon of olive oil into the melted butter.
• Add the cauliflower rice to the butter-olive oil solution, season with salt and mix it thoroughly.
•  Spread the cauliflower rice thoroughly in the skillet or pan and then turn the heat to a simmer setting. Cover it and let it cook for about 8 to 10 minutes or until the cauliflower gets tender (Stir occasionally).
• Serve it hot!

Nutrition per serving

Dinner: Keto Cabbage Stir Fry

The ever easily available Cabbage can also be incorporated in the Navratri week. It can be baked, boiled, or simply stir-fried. Just remember to wash it thoroughly before you start cooking it.

Ingredients:

• 250 grams cabbage
• 8 or 9 curry leaves
• 2 tablespoons ghee
•  1/2 teaspoon mustard seeds
•  1/4 teaspoon salt
• 1/4 teaspoon turmeric
• A pinch of asofoetida, hing

Procedure:

• Finely chop 250 grams of cabbage and place it in a bowl.
• Heat 2 tablespoons of ghee or olive oil in a skillet or saucepan and add 1/2 teaspoon each of cumin seeds and mustard seeds to it.
• Add in 8 or 9 curry leaves and a pinch of asafoetida as soon as the mustard seeds start popping out.
• Wait for the curry leaves to get crisp and then add the chopped cabbage. Mix it well.
• Season with 1/4 teaspoon each of salt and turmeric and cover the saucepan with a lid. Cook for about 8 to 10 minutes or until the cabbage looks tender.
• Before serving, garnish with coriander.

Nutrition per serving

Breakfast: Keto Dahi Rice

Ingredients:

• 300 grams cauliflower
• 150 grams Greek yogurt (full-fat) or hung curd
• 20 curry leaves
• 5 grams ginger
• 3 dried red chilies
• 2 tablespoons ghee
• 1 teaspoon fresh coriander
• 1 teaspoon mustard seeds
• Salt as per taste
• A pinch of asofoetida

Procedure:

• Shred 300 grams of cauliflower and season with a pinch of salt. Microwave, or cook in a dry pan, it for about 10 minutes.
• Now, mix the cauliflower rice with 150 grams of yogurt.
• Take a small saucepan or skillet and heat 2 tablespoons of ghee in it. Then add 3 dried red chilies and 1 teaspoon of mustard seeds to it.
• Once the mustard seeds start popping out, add 5 grams of sliced ginger, 20 curry leaves, and a pinch of asafetida (Hing) to the mixture.
• As soon as the curry leaves turn crispy, pour the spice mix over the cauliflower rice and yogurt mixture.
• Before serving, mix well and garnish with 1 teaspoon of fresh coriander.

Nutrition per serving

Lunch: Keto Pav Bhaji

Who can say no to Pav Bhaji, it is an absolute favourite of so many of us. Hence, try this Keto version and you will make it again and again.

Ingredients:

• 500 grams cauliflower
• 100 grams tomatoes
• 150 grams butter
• 150 grams green bell pepper
• 50 grams onions
• 10 grams ginger garlic paste
• 2 teaspoon pav bhaji masala
• 1 teaspoon cilantro or coriander powder
• 1 teaspoon dried fenugreek leaves, optional
• 1 teaspoon red chili powder
• 1/2 lemon
• Salt as per taste
• A little red food color

Procedure:

Cut 500 grams of cauliflower into small pieces and put them into a frying pan along with a cup of water. Place it over the stovetop and turn the heat setting to medium-high.

• Cook the cauliflower for about 10 minutes or up until the point it turns tender.
• Now add 100 grams of mashed or finely cut tomatoes, 150 grams of green bell pepper, 10 grams of ginger-garlic-paste, 1 teaspoon of pav bhaji masala, a pinch of salt, and 50 grams of butter to the cauliflower. Mix it thoroughly and cook for another 5 to 10 minutes.
• Mash the mix using a potato masher into a smooth mixture and cook it until almost all water dries out. Thereafter, transfer it to a big bowl and set aside.
• Melt 100 grams of butter in the same frying pan and then add 50 grams of finely-chopped onion, 1 teaspoon of coriander, 1 teaspoon of dried fenugreek leaves, and 1 teaspoon of pav bhaji masala. Add the red food color once the onions turn translucent.
• Add the mashed cauliflower mixture to the frying pan and mix well. Cook for another 3 or 4 minutes.
• Add a little water to the frying pan and mix it well. Again add water depending on the thickness that you prefer and cook a little more. Add lime juice of 1/2 lemon to the mixture.
• Before serving garnish with a knob of butter, a small chopped onion, and fresh coriander.

Nutrition per serving

Dinner: Keto Baingan Bharta

The Keto Baingan Bharta or yummy Eggplant mash is a very famous recipe from North India. Each household like to add their twist to this very famous recipe.

Ingredients:

• 300 grams eggplant, roasted on fire and mashed
• 100 grams tomato
• 50 grams onion
• 10 grams garlic
• 2 tablespoons butter
• 2 tablespoons ghee
• 1 green chili
• 1/2 teaspoon salt
• 1/4 teaspoon red chili powder
• 1/4 teaspoon turmeric
• Salt as per taste
• Cilantro or coriander for garnishing

Procedure:

• Take 300 grams of eggplant and poke holes in them. Make a few gashes and stuff it with 10 grams of minced garlic.
• Now, roast the eggplant for about 10 to 15 minutes. Cover it, set aside, and let it cool. Once cooled, skin the eggplant and then mash it thoroughly.
• Take a saucepan and heat 2 tablespoons of ghee in it. Fry 50 grams of diced onion in it and season with a pinch of salt.
• Once the onions turn brown, add in 1 chopped green chili and 100 grams of mashed tomato to it and cook for 1 to 2 minutes.
• Now, add 1/4 teaspoon of turmeric and 1/4 teaspoon of chili powder to the mixture. Keep cooking it for another 5 minutes or up until the tomatoes start to run smooth.
• Add the mashed eggplant to the saucepan, season with 1/2 teaspoon of salt and keep cooking for 2 to 3 minute more.
• Garnish it with coriander and 1 tablespoon of butter.
• Serve with Keto roti or naan and enjoy!

Nutrition per serving