Tuesday Keto Diet Plan & Recipes

Last updated on January 6, 2025

Tomorrow is a new day; let’s start with the Tuesday Keto Diet Plan. The servings are small and must be visually appealing to maximize pleasure.

As a rule, I try to eat eggs and keep chutneys and homemade mayo on hand to improve the flavor.

On this page:

• Breakfast
  • Bulletproof Coffee
  • Boiled Eggs
  • Mutton Seekh Kababs
  • Mint Chutney
  • Homemade Mayo
• Lunch
  • Cottage Cheese
  • Ghee
• Snacks
  • Strawberries
  • Buttermilk/Lassi
• Dinner
  • Shredded Chicken Breast

Breakfast

I start my day with Bulletproof Coffee, but you can switch to green tea.

Bulletproof Coffee 

Nutrition Facts:

• Total calories: 310
• Carbs: 2 g
• Protein: 2 g
• Fat: 32 g
• Saturated Fat: 25 g
• Sodium: 40 mg
• Fiber: 0
• Sugar: 2 g

Boiled eggs 

Nutrition Facts:

• Total calories: 51
• Carbs: 0.6 g
• Protein: 10.8 g
• Fat: 0.3 g
• Saturated Fat: 0 g
• Sodium: 165 mg
• Potassium: 161.4 mg
• Fiber: 0
• Sugar: 2 g

Mutton Seekh Kebab 

You can eat a single kebab and three eggs or adjust the proportions to your liking. Choose your portion. In a non-stick pan, I shallow fry it in ghee.

Nutrition Facts:

• Total calories: 181
• Carbs: 5.2 g
• Protein: 14 g
• Fat: 11.6 g
• Saturated Fat: 4.8 g
• Sodium: 857.6 mg
• Fiber: 3.2 g
• Sugar: 0 g

I suggest having the eggs with homemade mayo and mint chutney.

Mint Chutney

Ingredients:

• 250 gm mint leaves, washed and chopped
• 100 gm coriander or cilantro leaves, washed and chopped
• Juice of 2 to 3 lemons
• 1 medium red onion, sliced
• 4 to 5 green chilies roughly chopped
• Pink and white, salt to taste
• Red chili powder to taste
• A few drops of stevia

Tuesday’s Keto Diet Plan meal.

Homemade Mayo

This is my mother-in-law’s recipe, and it’s a favorite of everybody at home.

Ingredients:

• 2 eggs
• Juice of 1 lime
• Half a liter of olive oil (I use Figaro)
• ½ tbsp salt
• 4 drops of artificial sweetener
• ½ teaspoon white vinegar
• ½ tsp white pepper
• ½ tsp black pepper
• ½ tsp mustard powder

Process

1. Blend the eggs and add the salt, sugar, mustard powder, and black and white pepper.
2. Now open the smaller lid or the opening to pour in the blender, add the olive oil make a thickened paste.
3. Now switch off the blender and add lime juice and vinegar.
4. Now fill up some bottles and store them in your refrigerator. You can add this mayo to boiled eggs, boiled chicken, steamed fish, and veggies.

I know that we can go to a grocery store and pick up a bottle of mayo from there. The joy you get from cooking for yourself is priceless. And you should take my word for it, as I am not fond of spending hours in the kitchen.

Keto Grocery Shopping List PDF

Lunch

Shallow Fried Cottage Cheese 

This is one of my favorite meals. It’s delicious hot or cold.

Ingredients:

• 100 gm homemade cottage cheese/or get it ready-made
• ½ tsp of turmeric powder
• ½ tsp of chili powder
• ½ tsp coriander powder
• 1 tsp salt
• ½ tsp chaat masala (optional)
• ½ tsp dried mango powder

Nutrition Facts:

• Total calories: 200
• Carbs: 10 g
• Protein: 24 g
• Fat: 5 g
• Saturated Fat: 3 g
• Sodium: 840 mg
• Fiber: 0 g
• Sugar: 8 g

Ghee/Clarified butter (1 tbsp):

Nutrition Facts:

• Total calories: 130
• Carbs: 0 g
• Protein: 0 g
• Fat: 14 g
• Saturated Fat: 9 g
• Sodium: 0 mg
• Fiber: 0 g
• Sugar: 0 g

Process

1. Make a thick paste of all these dry masalas with water or oil.
2. Fork the cottage cheese from all sides.
3. Now apply this paste on all sides and let the cottage cheese rest for 15 to 20 minutes.
4. Heat a griddle, add some ghee, and fry this piece of cheese by turning it on all sides.
5. Cut the cottage cheese in half and put the mint chutney on it.

After frying, let it cool down and cut it into small cubes. Sauté some green chiles or capsicum in the same skillet. You can use a few drops of fresh lime juice and chat masala.

Chat masala is a mixture of pungent dry spices, often used in Indian cooking to sprinkle over tikkas, and other fried stuff.

Snacks

After a long day at work, we all look forward to a small snack at home. You can choose to have some chopped strawberries, some almonds, or peanuts. Or just grab a glass of salted and chilled buttermilk. Whatever you have ensured that it is within your macros.

Half cup of cut strawberries

Chopped Strawberries

Nutrition Facts:

• Total calories: 24
• Carbs: 5.8 g
• Protein: 0.5 g
• Fat: 0.2 g
• Saturated Fat: 9 g
• Potassium: 116.3 mg
• Sodium: 0.8 mg
• Fiber: 1.5 g
• Sugar: 3.5 g

Buttermilk/Lassi (250 ml)

Nutrition Facts:

• Total calories: 70
• Carbs: 11 g
• Protein: 7.3 g
• Fat: 1.2 g
• Saturated Fat: 0.6 g
• Potassium: 693 mg
• Sodium: 224 mg
• Fiber: 0.1 g
• Sugar: 0 g

Lassi, a creamy, frothy yogurt-based drink, blended with water and various fruits or seasonings (such as salt or sugar), that originated in Punjab, India. — Britannica Encyclopedia

Tip: Make your lassi or buttermilk more interesting by adding 1/2 tsp of roasted cumin powder and a sprig of fresh mint to it.

Dinner

Shredded Chicken Breast in Soya Sauce

This is an easy Tuesday Keto Diet Plan recipe, that can be cooked in a jiffy and has very little prep time.

Process

1. Just cut a chicken breast into fine slices.
2. Add soy sauce, black pepper, and a few chili flakes. Rest it for half an hour.
3. Now heat a wok and throw in a few cloves of garlic.
4. Now add the chicken and cook on high heat. The chicken will be ready in no time, and it tastes delicious.

Ingredients:

• 1 chicken breast
• 2 cloves of garlic
• 1 tbsp soy sauce
• 1 tbsp of ghee
• Salt
• ½ tsp of black pepper

Nutrition Facts: 

• Calories: 382
• Carbs: 9.2 g
• Protein: 30.4 g
• Fat: 23 g
• Saturated Fat: 0 g
• Potassium: 0 mg
• Sodium: 1082 mg
• Fiber: 0 g
• Sugar: 0 g

I must add that I am overwhelmed by the response I got for the Tuesday Keto Diet Plan for Day 1. And like always, I appreciate any constructive feedback that comes my way and will try to learn from it.

A lot of ‘Ketoites’ thought that my diet did not adhere to the stringent guidelines of the Keto book. Well, I never claimed that it. After 20 years of overeating, I’m a 40-year-old woman from a small Himalayan village who is now trying to get in shape. I try to stay within my macros at all times, I promise.

The important thing to note here is that after having 2 C-sections and living with almost 100 kg of weight, I am today 77 kg and on my way to getting fit.

According to my last post, I lost over 78 kg. To the diet and achieve my target weight no matter what.

Happy reading… Cheers to Keto!

Read the complete Keto diet plan for 7 days as well.