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Hi everyone, this is my 2 week menu planner that I made myself. I have borrowed a few recipes and made up a few, and some are tried and true. I have included a grocery list and will also resend this as a word file for
anyone who wants it! Please email me directly so I can just hit the reply button to send the attachment. I did my best and if anyone sees any mistakes, please let me know, this is my own planner and I started it a week ago so I am halfway through it. I will send another one as soon as
I am done. If any of you have any type of their own menu planner,
please share!
Rachel
start date 1/12/2004
203.5/196/133
Day 1
ORIENTAL CHICKEN WINGS
Collared Greens
SF Jello
deviled eggs
2 celery stalks with cream cheese, slice of ham wrapped around
2 scrambled eggs with 2 Tb heavy cream and 2 Tb sharp cheddar
4 strips bacon
ORIENTAL CHICKEN WINGS
40 drumettes (about 4 lbs.)(I use regular drumsticks)
--
Sauce:
2 c. soy sauce
1/2 c. white wine
1/2 c veg. oil
2-3 cloves garlic, crushed ( I use minced outta the jar)
2 T. Splenda (or equivalent of other sugar substitute)
2 tsp. ground ginger
Mix sauce ingredients together and divide in half. Place
drumettes
and
half of the sauce in a plastic bag to marinate overnight. Drain
and
place
drumettes and remaining half of sauce in crock pot on low for 3
1/2 - 4
hours until cooked. Discard juice and serve wings.
Collared Greens
2 ham hocks
stick of salted butter
bunch of greens
1 Tb minced garlic (i buy it by the jar, it lasts a long time!)
2 Tb seasoning salt
Melt butter in pot, add garlic and 1 Tb seasoned salt. sautee.
Add ham hocks. Add water just to the height of the ham hocks.
Simmer for 20 mins. While your hocks are simmering, clean and cut
your greens. Add the greens, pushing them down so they are
all 'wet'. Put lid on pot. Let them simmer until tender, usually
45 mins or longer.
Day 2
2 scrambled eggs with 2 Tb heavy cream and 2 Tb sharp cheddar
4 strips bacon
leftover chx drumsticks
Pork loin roast.
Just season, put in roasting pan and cover with foil.
green beans
sf jello
Day 3
Deviled eggs and sliced ham for breakfast
Tuna salad on lettuce leafs, rolled up
2 Baked whole Chickens
season, put butter under skin, place in pan, cover with foil.
For 2, it will take approximately 3 ½ hours at 350 degrees
Green beans
Day 4
sausage
scrambled eggs with 2 Tb heavy cream and 2 TB grated cheese
leftover chicken
Turkey Breast
just cook in the oven after seasoning
broccoli with mayo (i love mayo on veggies)
sf jello with whipped cream (whip 1 cup heavy cream to desired
consistency, then add 1 packet splenda to sweeten)
Day 5
Shrimp Scampi (out of the box from Sam's Club)
sautéed broccoli in butter and seasoned salt and a tiny bit of
minced garlic (straight from the jar again)
sf jello
2 deviled eggs, that's 4 halves (mayo paprika and deli mustard to
taste)
2 slices black forest deli ham
I ate more jello for breakfast this day!
I just love it and had some homemade whipped cream left over from
the previous night.
Day 6
3 pork kabobs (in the oven)(3 chunks pork, 2 slices green pepper, 1
slice zucchini, 1 mushroom on a skewer) (had these in the freezer
from a sale, but you can make them)
cucumber salad
sf jello
2 deviled eggs
2 sausage patties
Cucumber Salad
1 cucumber, deskinned, quartered and sliced
grape tomatoes, quartered
avocado, cubed (optional)
1/4 cup shredded cheddar cheese (i prefer sharp cheddar)
2 - 3 Tb Kraft Caesar Vinaegrette with parmesan
Day 7
2 scrambled eggs made my way!
chicken salad
sf jello
chicken parmesan
cucumber salad
Chicken Parmesan
1 boneless skinless chx thigh per person(dh doesnt like white
meat, but you can use breasts!), there is more fat in thighs which
you need on Atkins
spaghetti sauce (if you only use a few Tbsp, carb count is low)
mozzarella cheese
parmesan cheese
olive oil
Put about 2 Tb olive oil in skillet. Salt and pepper. Cook your
thighs till juice is clear. Add spaghetti sauce to skillet. Place
cooked thigh in plate. Sprinkle parmesan on your chicken. Add 2 -
3 Tb spaghetti sauce on top of that. Then grate mozzarella cheese
on top of the spaghetti sauce. Sometimes I put it in the microwave
to melt the cheese a little more!
Chicken Salad
1 can white chicken meat (next to canned tuna at grocery store)
1 hard boiled egg
green leaf lettuce
grated cheese
mayo to taste
salt and pepper to taste
Drain chicken, add all ingredients (except lettuce) in a bowl.
Rinse 2 or 3 large individual lettuce leafs. Spoon chicken salad
onto lettuce leaf. You can add some diced tomatoes if you want.
Roll the lettuce up and stick a toothpick through the middle to
retain the shape. Eat like finger food. My dh likes mustard too.
Day 8
Bacon and eggs
3 deviled eggs
Shrimp scampi
Asparagus
Shrimp Scampi
1 box shrimp scampi
½ jar of Ragu Classic Alfredo
1 can asparagus
Cook shrimp scampi, add the sauce and stir together. Heat
asparagus in microwave for @ 1 minute. Place 4 – 6 asparagus spears
on plate. Generously ladle shrimp and sauce over asparagus.
Day 9
Its time to go out to dinner. Red Lobster has an all-you-can-eat-
shrimp special right now for $14.99 per person! We eat the shrimp
scampi, of course! Did order the shrimp pasta on one of my refills
but just ate the sauce and shrimp and let dd3 eat the pasta!
Instead of a potato, you can either have veggies or coleslaw (server
claimed no suger was added but you never know!)!
Day 10
Scrambled eggs with heavy cream, cheddar cheese, and ham
4 celery stalks with cream cheese on them and deli turkey slices
rolled around
chicken parmesan
cucumber salad
Day 11
Scrambled eggs with heavy cream, cheddar cheese, and ham, again
Green salad with diced chx, tomatoes, cukes, egg, and cheese
Pot roast
Green beans
Sf jello
Day 12
2 Hard-boiled eggs, with salt and pepper
3 ham rolls, slice of ham with mayo lettuce, cheese and tomato,
rolled up and secured with a toothpick
Whiting, pan fried with seasoning salt
Sautéed zucchini
Day 13
Sausage omelette with tomatoes and cheese
Leftover whiting
Cooked chx thigh or breast with a side salad
Day 14
Poached eggs with hollandaise (recipe on Atkins website)
4 deli turkey slices rolled with cream cheese on them
Portobello mushroom pizza, tomato sauce, shredded cheddar and
mozzarella cheeses, pepperoni slices. Starting with a whole
portabello mushroom per person, spread tomato sauce on mushroom.
Top with cheeses, pepperoni, olives, or sausage…whatever low carb
toppings you want. Bake at 350 degrees about 15 minutes. Cut into
4 slices and eat like a personal pan pizza.
Grocery List
$3.12 – 4 lb package of chicken drumsticks (Sam's Club .78 a pound)
$8.99 – laundry detergent (Sam's Club)
$9.99 - shrimp scampi (Sam's Club)
$6.50 – 2 whole chickens (Sam's Club)
$3.79 – 2 - 18 pack large eggs (Sam's Club)
$2.50 – cooking wine, white (Wal-Mart)
$1.79 – soy sauce (Wal-Mart)
$2.00 – 2 – 16 oz pkgs cream cheese (Wal-Mart)
$4.00 – box of splenda packets (Wal-Mart)
$2.00 – large bunch of collared greens (Wal-Mart)
$0.78 – bunch of celery (Wal-Mart)
$1.25 – green leaf lettuce (Wal-Mart)
$1.10 – 2 cans tuna fish (Wal-Mart)
$1.25 – 1 can chicken breast (Wal-Mart)
$1.00 – broccoli (Wal-Mart)
$4.50 – jar of minced garlic (Wal-Mart)
$6.00 – 2 pkgs sliced baked ham ((Wal-Mart)
$3.50 – sliced deli turkey (Wal-Mart)
$0.97 – bananas (Wal-Mart)
$4.00 – 12 boxes walmart brand jello at 3 for a buck (Wal-Mart)
$4.00 – 3 lb box of bacon bits and pieces (Kroger)
$8.00 – pork roast (Wal-Mart)
$2.00 – 3 cans of green beans (Wal-Mart)
$1.50 – 1 can asparagus (Wal-Mart)
$1.75 – 1 quart of heavy cream (Wal-Mart)
$3.00 - 2 lb bag shredded cheddar cheese (Kroger)
$3.00 - 2 lb bag shredded mozzarella cheese (Kroger)
$400 - 3 lb bag of boneless skinless chicken thighs (Publix)
$6.00 - 3 lb bag of boneless chicken breasts (Publix)
$2.00 ham hock (Wal-Mart)
$4.00 – 2 1 lb pkgs butter (Wal-Mart)
$1.00 - 2 cucumbers (Wal-Mart)
$0.97 - 1 avocado (Wal-Mart)
$2.00 - 1 lb grape tomatoes (Wal-Mart)
$1.50 - Kraft Caesar vinaigrette parmesan (Wal-Mart)
$1.50 - 1 lb Jimmy Dean sausage roll (Wal-Mart)
$1.75 – jar of Ragu Classic Alfredo (3 gr carbs per ¼ cup) (Wal-
Mart)
$1.50 – zucchini (Wal-Mart)
$4.00 – 2 lb frozen bag whiting (Wal-Mart)
$10.00 – roast
$5.00 – portabello mushrooms
$2.50 – sliced pepperoni
$1.00 – 1 can olives
$3.00 – 1 gallon milk (for family, of course)
$5.00 – 2 boxes cereal (also for family)
BTW, you may want to double check the ingredient list on some of the recipes, to see if you may need to purchase extras. I didn't include seasoning salt or other spices and condiments on the grocery list as they are already in my home.
The total is approximately $149 bucks!!!
I am able to feed a family of four on this!
anyone who wants it! Please email me directly so I can just hit the reply button to send the attachment. I did my best and if anyone sees any mistakes, please let me know, this is my own planner and I started it a week ago so I am halfway through it. I will send another one as soon as
I am done. If any of you have any type of their own menu planner,
please share!
Rachel
start date 1/12/2004
203.5/196/133
Day 1
ORIENTAL CHICKEN WINGS
Collared Greens
SF Jello
deviled eggs
2 celery stalks with cream cheese, slice of ham wrapped around
2 scrambled eggs with 2 Tb heavy cream and 2 Tb sharp cheddar
4 strips bacon
ORIENTAL CHICKEN WINGS
40 drumettes (about 4 lbs.)(I use regular drumsticks)
--
Sauce:
2 c. soy sauce
1/2 c. white wine
1/2 c veg. oil
2-3 cloves garlic, crushed ( I use minced outta the jar)
2 T. Splenda (or equivalent of other sugar substitute)
2 tsp. ground ginger
Mix sauce ingredients together and divide in half. Place
drumettes
and
half of the sauce in a plastic bag to marinate overnight. Drain
and
place
drumettes and remaining half of sauce in crock pot on low for 3
1/2 - 4
hours until cooked. Discard juice and serve wings.
Collared Greens
2 ham hocks
stick of salted butter
bunch of greens
1 Tb minced garlic (i buy it by the jar, it lasts a long time!)
2 Tb seasoning salt
Melt butter in pot, add garlic and 1 Tb seasoned salt. sautee.
Add ham hocks. Add water just to the height of the ham hocks.
Simmer for 20 mins. While your hocks are simmering, clean and cut
your greens. Add the greens, pushing them down so they are
all 'wet'. Put lid on pot. Let them simmer until tender, usually
45 mins or longer.
Day 2
2 scrambled eggs with 2 Tb heavy cream and 2 Tb sharp cheddar
4 strips bacon
leftover chx drumsticks
Pork loin roast.
Just season, put in roasting pan and cover with foil.
green beans
sf jello
Day 3
Deviled eggs and sliced ham for breakfast
Tuna salad on lettuce leafs, rolled up
2 Baked whole Chickens
season, put butter under skin, place in pan, cover with foil.
For 2, it will take approximately 3 ½ hours at 350 degrees
Green beans
Day 4
sausage
scrambled eggs with 2 Tb heavy cream and 2 TB grated cheese
leftover chicken
Turkey Breast
just cook in the oven after seasoning
broccoli with mayo (i love mayo on veggies)
sf jello with whipped cream (whip 1 cup heavy cream to desired
consistency, then add 1 packet splenda to sweeten)
Day 5
Shrimp Scampi (out of the box from Sam's Club)
sautéed broccoli in butter and seasoned salt and a tiny bit of
minced garlic (straight from the jar again)
sf jello
2 deviled eggs, that's 4 halves (mayo paprika and deli mustard to
taste)
2 slices black forest deli ham
I ate more jello for breakfast this day!
I just love it and had some homemade whipped cream left over from
the previous night.
Day 6
3 pork kabobs (in the oven)(3 chunks pork, 2 slices green pepper, 1
slice zucchini, 1 mushroom on a skewer) (had these in the freezer
from a sale, but you can make them)
cucumber salad
sf jello
2 deviled eggs
2 sausage patties
Cucumber Salad
1 cucumber, deskinned, quartered and sliced
grape tomatoes, quartered
avocado, cubed (optional)
1/4 cup shredded cheddar cheese (i prefer sharp cheddar)
2 - 3 Tb Kraft Caesar Vinaegrette with parmesan
Day 7
2 scrambled eggs made my way!
chicken salad
sf jello
chicken parmesan
cucumber salad
Chicken Parmesan
1 boneless skinless chx thigh per person(dh doesnt like white
meat, but you can use breasts!), there is more fat in thighs which
you need on Atkins
spaghetti sauce (if you only use a few Tbsp, carb count is low)
mozzarella cheese
parmesan cheese
olive oil
Put about 2 Tb olive oil in skillet. Salt and pepper. Cook your
thighs till juice is clear. Add spaghetti sauce to skillet. Place
cooked thigh in plate. Sprinkle parmesan on your chicken. Add 2 -
3 Tb spaghetti sauce on top of that. Then grate mozzarella cheese
on top of the spaghetti sauce. Sometimes I put it in the microwave
to melt the cheese a little more!
Chicken Salad
1 can white chicken meat (next to canned tuna at grocery store)
1 hard boiled egg
green leaf lettuce
grated cheese
mayo to taste
salt and pepper to taste
Drain chicken, add all ingredients (except lettuce) in a bowl.
Rinse 2 or 3 large individual lettuce leafs. Spoon chicken salad
onto lettuce leaf. You can add some diced tomatoes if you want.
Roll the lettuce up and stick a toothpick through the middle to
retain the shape. Eat like finger food. My dh likes mustard too.
Day 8
Bacon and eggs
3 deviled eggs
Shrimp scampi
Asparagus
Shrimp Scampi
1 box shrimp scampi
½ jar of Ragu Classic Alfredo
1 can asparagus
Cook shrimp scampi, add the sauce and stir together. Heat
asparagus in microwave for @ 1 minute. Place 4 – 6 asparagus spears
on plate. Generously ladle shrimp and sauce over asparagus.
Day 9
Its time to go out to dinner. Red Lobster has an all-you-can-eat-
shrimp special right now for $14.99 per person! We eat the shrimp
scampi, of course! Did order the shrimp pasta on one of my refills
but just ate the sauce and shrimp and let dd3 eat the pasta!
Instead of a potato, you can either have veggies or coleslaw (server
claimed no suger was added but you never know!)!
Day 10
Scrambled eggs with heavy cream, cheddar cheese, and ham
4 celery stalks with cream cheese on them and deli turkey slices
rolled around
chicken parmesan
cucumber salad
Day 11
Scrambled eggs with heavy cream, cheddar cheese, and ham, again
Green salad with diced chx, tomatoes, cukes, egg, and cheese
Pot roast
Green beans
Sf jello
Day 12
2 Hard-boiled eggs, with salt and pepper
3 ham rolls, slice of ham with mayo lettuce, cheese and tomato,
rolled up and secured with a toothpick
Whiting, pan fried with seasoning salt
Sautéed zucchini
Day 13
Sausage omelette with tomatoes and cheese
Leftover whiting
Cooked chx thigh or breast with a side salad
Day 14
Poached eggs with hollandaise (recipe on Atkins website)
4 deli turkey slices rolled with cream cheese on them
Portobello mushroom pizza, tomato sauce, shredded cheddar and
mozzarella cheeses, pepperoni slices. Starting with a whole
portabello mushroom per person, spread tomato sauce on mushroom.
Top with cheeses, pepperoni, olives, or sausage…whatever low carb
toppings you want. Bake at 350 degrees about 15 minutes. Cut into
4 slices and eat like a personal pan pizza.
Grocery List
$3.12 – 4 lb package of chicken drumsticks (Sam's Club .78 a pound)
$8.99 – laundry detergent (Sam's Club)
$9.99 - shrimp scampi (Sam's Club)
$6.50 – 2 whole chickens (Sam's Club)
$3.79 – 2 - 18 pack large eggs (Sam's Club)
$2.50 – cooking wine, white (Wal-Mart)
$1.79 – soy sauce (Wal-Mart)
$2.00 – 2 – 16 oz pkgs cream cheese (Wal-Mart)
$4.00 – box of splenda packets (Wal-Mart)
$2.00 – large bunch of collared greens (Wal-Mart)
$0.78 – bunch of celery (Wal-Mart)
$1.25 – green leaf lettuce (Wal-Mart)
$1.10 – 2 cans tuna fish (Wal-Mart)
$1.25 – 1 can chicken breast (Wal-Mart)
$1.00 – broccoli (Wal-Mart)
$4.50 – jar of minced garlic (Wal-Mart)
$6.00 – 2 pkgs sliced baked ham ((Wal-Mart)
$3.50 – sliced deli turkey (Wal-Mart)
$0.97 – bananas (Wal-Mart)
$4.00 – 12 boxes walmart brand jello at 3 for a buck (Wal-Mart)
$4.00 – 3 lb box of bacon bits and pieces (Kroger)
$8.00 – pork roast (Wal-Mart)
$2.00 – 3 cans of green beans (Wal-Mart)
$1.50 – 1 can asparagus (Wal-Mart)
$1.75 – 1 quart of heavy cream (Wal-Mart)
$3.00 - 2 lb bag shredded cheddar cheese (Kroger)
$3.00 - 2 lb bag shredded mozzarella cheese (Kroger)
$400 - 3 lb bag of boneless skinless chicken thighs (Publix)
$6.00 - 3 lb bag of boneless chicken breasts (Publix)
$2.00 ham hock (Wal-Mart)
$4.00 – 2 1 lb pkgs butter (Wal-Mart)
$1.00 - 2 cucumbers (Wal-Mart)
$0.97 - 1 avocado (Wal-Mart)
$2.00 - 1 lb grape tomatoes (Wal-Mart)
$1.50 - Kraft Caesar vinaigrette parmesan (Wal-Mart)
$1.50 - 1 lb Jimmy Dean sausage roll (Wal-Mart)
$1.75 – jar of Ragu Classic Alfredo (3 gr carbs per ¼ cup) (Wal-
Mart)
$1.50 – zucchini (Wal-Mart)
$4.00 – 2 lb frozen bag whiting (Wal-Mart)
$10.00 – roast
$5.00 – portabello mushrooms
$2.50 – sliced pepperoni
$1.00 – 1 can olives
$3.00 – 1 gallon milk (for family, of course)
$5.00 – 2 boxes cereal (also for family)
BTW, you may want to double check the ingredient list on some of the recipes, to see if you may need to purchase extras. I didn't include seasoning salt or other spices and condiments on the grocery list as they are already in my home.
The total is approximately $149 bucks!!!
I am able to feed a family of four on this!
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