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Day #1
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your wateras well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 2 ounces of string cheese and 16 ounces of water.
Day #2
Breakfast -- 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch -- Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #3
Breakfast -- Creamed Beef on Atkins Rolls (We'll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce string cheese and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . theInduction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (refer to Day #2 for choices), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- Pork rinds filled with pimiento cheese (we'll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
Day #4
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- Protein shake and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a sandwich between Atkins Rolls, and salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 2 ounces of cheese, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosenfrom Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil,as desired. PLUS 16 ounces of water.
Evening Snack -- Nuts (chosen from those listed previously) and 16 ounces of water.
If still hungry and desired, add an additional snack of pork rinds and cream cheese.
Day #5
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 2 ounces of string cheese and 16 ounces of water.
Day #6
Breakfast -- 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal. Mid-morning snack -- pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch -- Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #7
Breakfast -- Creamed Beef on Atkins Rolls (We'll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce string cheese and 16 ounces of water Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (refer to Day #2 for choices), aswell as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- Pork rinds filled with pimiento cheese (we'll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your wateras well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 2 ounces of string cheese and 16 ounces of water.
Day #2
Breakfast -- 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch -- Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #3
Breakfast -- Creamed Beef on Atkins Rolls (We'll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce string cheese and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . theInduction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (refer to Day #2 for choices), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- Pork rinds filled with pimiento cheese (we'll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
Day #4
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- Protein shake and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a sandwich between Atkins Rolls, and salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 2 ounces of cheese, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosenfrom Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil,as desired. PLUS 16 ounces of water.
Evening Snack -- Nuts (chosen from those listed previously) and 16 ounces of water.
If still hungry and desired, add an additional snack of pork rinds and cream cheese.
Day #5
Breakfast -- 2 scrambled eggs cooked in butter -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 2 ounces of string cheese and 16 ounces of water.
Day #6
Breakfast -- 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) -- 16 ounces of water -- Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal. Mid-morning snack -- pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch -- Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #7
Breakfast -- Creamed Beef on Atkins Rolls (We'll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning snack -- 1 ounce string cheese and 16 ounces of water Lunch -- 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A's list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon snack -- 1 ounces of nuts (refer to Day #2 for choices), aswell as 16 ounces of water.
Dinner -- 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A's Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A's 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack -- Pork rinds filled with pimiento cheese (we'll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
hey thanks tom...... just what we newies needed you rock......... donna girl
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