Atkins Diet Menu

**Georgiana** · April 20, 2009, 12:31 AM

Re: Atkins Diet Menu

Atkins Diet Menu - Day 1Breakfast
3 Eggs, Scrambled with cream
4-6 Strips Bacon
Coffee or tea with Splenda and cream
Lunch
Chicken Salad
(6 oz. Grilled Chicken
1T Romano Cheese
2c dark salad greens
2T Ranch Dressing
1 chopped hard boiled egg)
Dinner
Fish Fry (fish fillets dipped in egg and coated in whey protein and fried in vegetable oil)
1 cup salad greens
¼ medium tomato
1 thin slice red onion
1 cup Broccoli rabe with butter

The ranch dressing should be SF. The coffee should be decaf.

Whey protein is not okay during Induction, but only during OWL Rung 2.

One should check that the bacon has no sugar/dextrose.

Vegetables are limited to 3 cups per day -- max. 1 cup from the "Other Vegetables" list and the rest from the "Salad Vegetables" list. This menu has more than 4 cups.

Technically, broccoli rabe should only be introduced in OWL since it's not on the list of foods acceptable during Induction. Also "salad greens" is very general -- they have to be salad greens "legal" for Induction.

Atkins Menu - Day 2 Breakfast
Double serving of Atkins Hot Cereal
1T cream
4 Sausage Patties
Decaf Cinnamon coffee (add ¼ t cinnamon and 1tsp vanilla extract to coffee pot) with Splenda and cream
Lunch
Luncheon pinwheels
(Wrap slices of turkey, ham, chicken, salami, pastrami, or beef etc. around sticks of hard or cream cheese and cut into bite-size pieces)
2 Cups salad greens
2T Ranch dressing
Dinner
Steak (grilled with garlic butter, 2 thin slices of onion, and ½ cup mushrooms)
1 cup salad greens with:
Bacon bits
1T Romano cheese
1T Dressing of Choice
1 cup Asparagus

The Atkins Hot Cereal is definitely not allowed in Induction, because it contains soy and oats.

Most luncheon meats contain sugar/dextrose, so one should check for that.

Sausage patties might contain sugars or fillers not allowed during Induction. It's something one should check for.

Megs wrote somewhere that there are some "fake" bacon bits, which are not okay on Atkins. So the bacon bits should be made from real bacon.

Same comment as before about dressings and vegetables.

Atkins Diet Plan - Day 3 Menu Breakfast
Mock Danish (3oz soft cream cheese, 1 egg, 1T Splenda, ¼ tsp vanilla, pinch of cinnamon and 1t Atkins hot cereal, flax, or linseed meal. Mix well, put in a shallow plastic tray (a Tupperware lid works well) and microwave for 3 ½ minutes, spread with Splenda-sweetened cream cheese)
4 slices bacon
Decaf Almond coffee (add ¼ tsp of almond extract to the coffee pot) with Splenda and cream
Lunch
1/3 Tuna Dip recipe (1 can drained tuna, 4 sugar-free gherkins, chopped, 1t lemon juice, salt, pepper to taste, and 4oz cream cheese mixed well)
Pork Rinds (as much as you want, scoop up the dip and crunch!)
1 cup salad greens
1T Dressing of Choice
Dinner
1 ½ cups meat sauce (2 lbs ground beef or Italian sausage, 1t onion powder, 2 t crushed garlic, 1T beef powder, 2T soy sauce, 1T Worcestershire sauce, 1 small can tomato paste, ½ to 1 c water, 2 t basil, 2 t oregano. Brown the meat, add everything else, and simmer 10 mins.)
Serve on top of:
1c spaghetti squash
And sprinkle with:
2T Parmesan or Romano cheese
2 cups salad with 2T Dressing

There's way to much cheese in this menu. Cheese is limited to 3-4 oz per day.

Again, no Atkins Hot Cereal in Induction.

Unless one has problems with constipation, flax is limited to 1 tbsp per day. So if someone eats this menu, they should not supplement with more flax.

Same as above about veggies and dressings. Worcestershire sauce normally has sugar in it. Soy sauce, even if SF, has non-Induction ingredients (soy), so it should be avoided.

Pork rinds are not really a free food. They have a lot of sodium and, because they are a bit like chips, people have issues controlling their portion size... hence water retention issues. Dr. Atkins was limiting pork rinds to 1 cup per day, although this is not mentioned in DANDR (pork rinds are not mentioned in DANDR at all).

Atkins Diet Plan - Day 4 Menu Breakfast
3 Soft or hard boiled eggs (chopped lightly and mixed with 1t fresh herbs, of choice, 1t butter, and 1T cream)
4 turkey sausage links
Decaf Coffee or Tea
Lunch
Chef salad (Turkey strips, ham strips, chopped egg, and grated cheese over 2c salad greens)
2T Dressing
Dinner
Lamb roasted in Mint and rosemary sprigs
1c Salad greens
1T Dressing of Choice
1c Cauliflower with butter and cream

Same as above about sausages, luncheon meats, dressings and veggies.

Cream is limited to 2 tbsp per day. Another 3 oz can be consumed as a "Special Category Food", but it may stall some people or slow down their weight loss.

Atkins Diet Plan - Day 5 Menu Breakfast

Omelette (3 eggs scrambled with ¼ c cream, then filled with 2T "Spinach, Feta, and Pecorino" pasta stir-thru sauce, any brand)
½ ham steak
Decaf Coffee or tea
Lunch
Salami and Cream Cheese roll-ups
2 cups salad greens
2 T Dressing of Choice
Dinner
Creamy Almond Chicken (recipe is in the recipe section of this book)
1c Broccoli
1c salad greens
1T Dressing of Choice

1/4 cup of cream is 2 oz. See comment above about cream.

Salami should also be checked for sugars/fillers.

Same comments as before about veggies and dressings. I have no idea what the pasta stir-through sauce is...

Is the creamy almond chicken made with almonds? If it is, then it's not allowed during Induction.

Atkins Menu - Day 6

Breakfast

4 Atkins Mini-Muffins
2 Boiled Eggs
Decaf Coffee or tea
Lunch
8 oz thinly sliced grilled beef steak
1 cups salad greens
1 thin slice red onion
¼ small tomato, sliced
2T dressing of choice
Dinner
Taco Salad
(1 ½ cups Taco Meat (Brown ground beef with taco seasoning as per packet directions)
2 cups salad greens
¼ chopped tomato
2 slices onion, chopped
¼ avocado, sliced
5 black olives, sliced
1 T sour cream
1 T grated cheese
2 T sugar-free salsa or taco sauce
Arrange meat and other ingredients on top of the salad greens)

If the Atkins Mini-Muffins are the ones on atkins.com, they are not allowed during Induction as they contain soy and almonds.

Same as before about veggies, dressings, etc.

Atkins Diet Menu - Day 7

Breakfast

Scotch Eggs
(Press sausage meat into muffin cups to form a shell. Pour in scrambled egg mixture, or crack in one or two whole eggs, into each shell and bake at 350 for 20 minutes or until done)
Decaf Coffee or tea
Lunch
12 Buffalo Wings
(Cut 6 chicken wings into thirds along the joints, and discard points. Fry over medium-high heat in enough oil to cover the bottom of the pan with salt and pepper until crisp. Toss through 1 T of garlic Tabasco sauce.)
Blue cheese dip (2 oz blue cheese, 2 oz cream cheese, 1T sour cream, salt and pepper to taste.)
Dinner
Pork Chops
(Fry pork chops until brown. Remove from pan. Deglaze pan with cream and allow to reduce. Season with salt and pepper, serve over chops)
1 cup mashed cauliflower
(Boil or steam ½ head of cauliflower until tender. Mash with 2T butter and 1T cream. Add salt and pepper to taste.)
2 c salad greens
2 T dressing of choice

Same as before about everything -- veggies, sausages, dressings, cream, etc.

Announcement

Atkins Diet Menu

Atkins Diet Menu

Comment