Tuesday Keto Diet Plan & Recipes

Last updated on July 25, 2023

Tomorrow is a new day, so let’s eat something new for Tuesday’s Keto Diet Plan. I have realized that since the portions are low, the food needs to be visually exciting in order to add to the satisfaction level.

As a rule, I always try to eat different kinds of eggs, and I always keep chutneys and homemade mayo handy in order to enhance the taste.

Breakfast is a hurried affair since I have to reach work on time. But nonetheless, I always make it a point to make it the heaviest meal of the day.

In 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 always start with my mug of Bulletproof Coffee, but you can switch it with a cup of green tea or any other beverage that you prefer.

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 have a single kebab and 3 eggs, or change the ratio according to your taste. 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 have 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 chilly powder to taste
• Few drops of stevia optional

Grind all the ingredients in a blender, till the consistency resembles a fine paste. Some Indian housewives also add a teaspoon of sugar to this recipe. Always store this chutney in an airtight container, and it has a shelf life of a week at least.

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 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. In a blender crack the eggs, add the salt, sugar, mustard powder, black and white pepper.
2. Blend till it becomes a homogeneous liquid, in about 2 minutes.
3. Now open the smaller lid or the opening to pour in the blender.
4. Switch on the blender and slowly start adding the olive oil in a constant speed.
5. Keep running the blender till the paste becomes very thick and the sound of the blender changes.
6. Now switch off the blender and add lime juice and vinegar. Blend some more till the paste moves like a homogeneous paste in the blender.
7. Now fill up some bottles and store it in your refrigerator. You can add this mayo to boiled eggs, boiled chicken, steamed fish, and boiled veggies.

I know, I know, that we can go to a grocery store and pick up a bottle of mayo from there. But the pleasure that you drive in cooking something for yourself, is priceless. And you should take my word for it, as I, for one, am not very 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 tastes wonderful both hot and cold.

Ingredients:

• 100 gm homemade cottage cheese/or get it ready-made
• ½ tsp of turmeric powder
• ½ tsp of chilly 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. When it gets a lovely golden color on all sides, then switch off the stove.
6. If you have the time, before you apply the paste on the cottage cheese, slit it in the middle and apply the mint chutney.

After you are done frying, let it cool down, and now cut it into small cubes. Some days I also fry a few julienne of green peppers or capsicum on the same pan and add to the dish. The chat masala can also be sprinkled in the end, along with a few drops of fresh lime juice.

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 or 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 recipe, that can be cooked in a jiffy and has very little prep time.

Process

1. Just cut a chicken breast in fine slices.
2. In a bowl add soya sauce, black pepper and if you want a few chilly flakes.
3. Let it rest for half an hour or so.
4. Now heat a wok and throw in a few cloves of garlic and just toss till pink.
5. 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 soya sauce
• 1 tbsp of Ghee
• Salt if required
• 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 that I got for the 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’ were of the opinion that the diet that I am following is not strictly by the Keto book of rules. Well, I never claimed that it was. I am a 40-year-old woman, living in a small Himalayan town, trying to get fit after spending the last twenty years doing just one thing, binging. I try to stay within my macros at all times, I promise.

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

Yes for those of you who have been following my story closely I am down another kg, from the last time when I wrote about it (It was 78 kg!). So if I bend a few rules here and there, I think it’s ok. The critical thing is to stick to the diet and achieve my target weight no matter what.

Happy reading… Cheers to Keto!

Also read the complete Keto diet plan for 7 days