Advice sought for Induction menu/meals

[MarkO]

I am looking for a sample one day meal plan from those of you who have recently completed Induction successfully (congrats by the way). I tried to give it a go this past week but I am really struggling from the standpoint of keeping meals simple, making sure its 20 net carbs for the day. etc. Your success amy really help me and many others.

So please if you have time, share what a typical days menu looked like in terms of what you eat, how much, when, etc.

I am going to post this in a couple spots to maximize repsonse, so dont be alarmed when you see it again. Thank you in advance!!!

[boonie stomper]

Re: Advice sought for Induction menu/meals

I kept daily meals entered intoo www.fitday.com to make sure of my carbs and ratios during induction.

Here are some of them, with corresponding values:

Breakfast: Egg, whole, cooked, scrambled 2 large egg 3g
Cheese, processed, American or Cheddar type 1 slice (1 oz) 2g
Ham, fried, lean only eaten 2 thick slice (approx 4-1/2" x 2-1/2" 0g
Butter, NFS 1 tablespoon 0g
Lunch: Tuna salad (homemade) .5 cup 10g
Dinner: Catfish, steamed or poached 2.catfish fillet (5-1/4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Onions, young green, raw .5 cup, chopped 4g
Spices, dill weed, dried 1 teaspoon 1g
Cheese, parmesan, shredded 2 tablespoon 0g
Lemon juice, bottled .5 fl oz 1g
Snack(s): Olives, black 10 small 2g
Cheese, cream 1 cubic inch 0g
Celery, raw 1 medium stalk (7-1/2" - 8" long) 1g
WATER: Minimum at least a gallon (well at least 64 oz plus 8 for ea 25# loss needed)

Total: 1285 Fat: 89 805 63% Sat: 30 274 22% Poly: 14 130 10% Mono: 38 344 27% Carbs: 24 82 6% Fiber: 4 0 0% Protein: 95 381 30% Alcohol: 0 0 0%



Breakfast: Coffee, dry instant powder, decaffeinated 1.5 teaspoon, 1g
Sugar substitute, saccharin-based, liquid 1 teaspoon 0g
Cream, heavy, fluid 1 fl oz 1g
Egg omelet, with onions, peppers, tomatoes, and mushrooms 2 large egg 13g
Lunch: Celery, raw 1 cup, strips 4.5g
Cheese, cream 1.5 cubic inch .5g
Chicken, ground 3.small patty (3.33 oz, raw, 5 patties...0g
Bacon grease or meat drippings 1 tablespoon 0g
Dinner: Beef steak, braised, lean only eaten ..6.oz, with bone, cooked (yield after b...0g
Spinach, canned, regular pack, solids and liquids .5 cup 3g
Snack(s): Celery, raw 1 cup, strips 4.5g
Cheese, cream 1.5 cubic inch .5g
WATER: Minimum at least a gallon

Breakfast: Egg, whole, cooked, scrambled 2 large egg 3g
Cheese, processed, American or Cheddar type 1 slice (1 oz) 2g
Ham, fried, lean only eaten 2 thick slice (approx 4-1/2" x 2-1/2" 0g
Butter, NFS 1 tablespoon 0g
Lunch: Tuna salad (homemade) .5 cup 10g
Dinner: Catfish, steamed or poached 2.catfish fillet (5-1/4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Onions, young green, raw .5 cup, chopped 4g
Spices, dill weed, dried 1 teaspoon 1g
Cheese, parmesan, shredded 2 tablespoon 0g
Lemon juice, bottled .5 fl oz 1g
Snack(s): Olives, black 10 small 2g
Cheese, cream 1 cubic inch 0g
Celery, raw 1 medium stalk (7-1/2" - 8" long) 1g
WATER: Minimum at least a gallon

Total: 1285 Fat: 89 805 63% Sat: 30 274 22% Poly: 14 130 10% Mono: 38 344 27% Carbs: 24 82 6% Fiber: 4 0 0% Protein: 95 381 30% Alcohol: 0 0 0%



Breakfast: Coffee, dry instant powder, decaffeinated 1.5 teaspoon, 1g
Sugar substitute, saccharin-based, liquid 1 teaspoon 0g
Cream, heavy, fluid 1 fl oz 1g
Egg omelet, with onions, peppers, tomatoes, and mushrooms 2 large egg 13g
Lunch: Celery, raw 1 cup, strips 4.5g
Cheese, cream 1.5 cubic inch .5g
Chicken, ground 3.small patty (3.33 oz, raw, 5 patties...0g
Bacon grease or meat drippings 1 tablespoon 0g
Dinner: Beef steak, braised, lean only eaten ..6.oz, with bone, cooked (yield after b...0g
Spinach, canned, regular pack, solids and liquids .5 cup 3g
Snack(s): Celery, raw 1 cup, strips 4.5g
Cheese, cream 1.5 cubic inch .5g
WATER: Minimum at least a gallon


Total: 1400 Fat: 98 882 65% Sat: 39 354 26% Poly: 13 116 8% Mono: 37 333 24% Carbs: 28 78 6% Fiber: 8 0 0% Protein: 102 407 30% Alcohol: 0 0 0%



Breakfast: Pork sausage, fresh, bulk, patty or link, cooked 2 Ssmall patty 0g
Egg, whole, fried 2 extra large 2g
Lunch: (prepared big batch & split into 2 meals)
Perch, steamed or poached 2 perch fillet (4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Spices, onion powder .5 teaspoon 1g
Spices, dill weed, dried .5 tablespoon 1g
Lemon juice, fresh Juice of 1/2 wedge 1/2g
Celery, raw 1 cup, strips 4.5g
Avocados, raw, Florida 1/4 cup, pureed 5g
Dinner: Perch, steamed or poached 4 perch fillet (4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Spices, onion powder .5 teaspoon 1g
Spices, dill weed, dried .5 tablespoon 1g
Lemon juice, fresh Juice of 1/2 wedge 1/2g
Celery, raw 1 cup, strips 4.5g
Avocados, raw, Florida 1/4 cup, pureed 5g
Snack(s): Pork, cracklings, cooked .25 cup 0g
WATER: Minimum at least a gallon


Total: 1178 Fat: 82 742 65% Sat: 19 175 15% Poly: 11 103 9% Mono: 44 400 35% Carbs: 26 61 5% Fiber: 11 0 0% Protein: 84 337 30% Alcohol: 0 0 0%



Breakfast: Beef sausage, smoked, stick .1 package (5 sticks) 1g
Lunch: HALF of this dish:
Chicken, broilers or fryers, breast, meat only, cooked, roasted 2 cup, chopped or diced 0g
Spices, garlic powder .5 tablespoon 3g
Spices, cumin seed .5 teaspoon 0g
Spices, ginger, ground 1 teaspoon 1g
Spices, rosemary, dried 1 tablespoon 2g
Olive oil 2 tablespoon 0g
Spices, sage, ground 1 teaspoon 0g
Spices, thyme, ground 1 teaspoon 1g
Cheese, parmesan, shredded 1 tablespoon 0g
Mayonnaise, regular 1 tablespoon 0g
Peppers, hot chili, green, raw .5 cup chopped or diced 7g
Dinner: ( The other half of the above – Yummy, easy 10-min. skillet combo)
Snack(s): Celery, raw 1 cup, strips 1g
Avocados, raw, Florida .5 cup, pureed 10g
WATER: Minimum at least a gallon


Total: 1326 Fat: 87 782 61% Sat: 23 205 16% Poly: 13 119 9% Mono: 45 406 32% Carbs: 32 79 6% Fiber: 12 0 0% Protein: 105 421 33% Alcohol: 0 0 0%



Breakfast: Egg, whole, fried 1 jumbo 1g
Cucumber, with peel, raw .5 cup slices 1g
Lunch: Turkey ham 8 slice (1 oz) 1g
Lettuce, raw 2 cup, shredded or chopped 2g
Mayonnaise, regular 2 tablespoon 1g
Salt & Pepper 0g
Dinner: Clams, steamed or boiled .5 cup (small clams) 2g
Butter, stick, salted 1.5 tablespoon 0g
Salsa, red, cooked .5 cup (raw measure 5g
Snack(s): None today
WATER: Minimum at least a gallon


Total: 863 Fat: 61 546 64% Sat: 20 183 22% Poly: 17 157 19% Mono: 17 157 19% Carbs: 13 40 5% Fiber: 3 0 0% Protein: 65 261 31% Alcohol: 0 0 0%



Breakfast: Vienna sausage, canned 1 can (4 oz) 2g
Cucumber, raw 1 cup, sliced 3g
Tea, leaf, unsweetened 1 mug (8 fl oz) 1 g
Saccharin, sugar substitute 1 tablet (1/2 grain) 0g
Water, water 3C 0g
Lunch: Mixed salad greens, raw 1.5 cup, shredded 2g
Egg, whole, cooked, hard-boiled 1 large .5 g
Water, water 3C 0g
Dinner: Beef steak, braised, lean and fat eaten 5 oz, boneless, cooked 0g
Onions, mature, cooked or sauteed, from fresh, fat added in cooking .25 cup 5g
Water, water 3C 0g
Snack(s): Egg, whole, cooked, hard-boiled 1 large .5 g
Water, water 3C 0g

Total: 943 Fat: 66 594 65% Sat: 24 216 24% Poly: 5 43 5% Mono: 30 267 29% Carbs: 15 46 5% Fiber: 3 0 0% Protein: 69 277 30% Alcohol: 0 0 0%






Total: 1400 Fat: 98 882 65% Sat: 39 354 26% Poly: 13 116 8% Mono: 37 333 24% Carbs: 28 78 6% Fiber: 8 0 0% Protein: 102 407 30% Alcohol: 0 0 0%



Breakfast: Pork sausage, fresh, bulk, patty or link, cooked 2 Ssmall patty 0g
Egg, whole, fried 2 extra large 2g
Lunch: (prepared big batch & split into 2 meals)
Perch, steamed or poached 2 perch fillet (4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Spices, onion powder .5 teaspoon 1g
Spices, dill weed, dried .5 tablespoon 1g
Lemon juice, fresh Juice of 1/2 wedge 1/2g
Celery, raw 1 cup, strips 4.5g
Avocados, raw, Florida 1/4 cup, pureed 5g
Dinner: Perch, steamed or poached 4 perch fillet (4" x 2" x 3/8") 0g
Olive oil 1 tablespoon 0g
Spices, onion powder .5 teaspoon 1g
Spices, dill weed, dried .5 tablespoon 1g
Lemon juice, fresh Juice of 1/2 wedge 1/2g
Celery, raw 1 cup, strips 4.5g
Avocados, raw, Florida 1/4 cup, pureed 5g
Snack(s): Pork, cracklings, cooked .25 cup 0g
WATER: Minimum at least a gallon


Total: 1178 Fat: 82 742 65% Sat: 19 175 15% Poly: 11 103 9% Mono: 44 400 35% Carbs: 26 61 5% Fiber: 11 0 0% Protein: 84 337 30% Alcohol: 0 0 0%



Breakfast: Beef sausage, smoked, stick .1 package (5 sticks) 1g
Lunch: HALF of this dish:
Chicken, broilers or fryers, breast, meat only, cooked, roasted 2 cup, chopped or diced 0g
Spices, garlic powder .5 tablespoon 3g
Spices, cumin seed .5 teaspoon 0g
Spices, ginger, ground 1 teaspoon 1g
Spices, rosemary, dried 1 tablespoon 2g
Olive oil 2 tablespoon 0g
Spices, sage, ground 1 teaspoon 0g
Spices, thyme, ground 1 teaspoon 1g
Cheese, parmesan, shredded 1 tablespoon 0g
Mayonnaise, regular 1 tablespoon 0g
Peppers, hot chili, green, raw .5 cup chopped or diced 7g
Dinner: ( The other half of the above – Yummy, easy 10-min. skillet combo)
Snack(s): Celery, raw 1 cup, strips 1g
Avocados, raw, Florida .5 cup, pureed 10g
WATER: Minimum at least a gallon


Total: 1326 Fat: 87 782 61% Sat: 23 205 16% Poly: 13 119 9% Mono: 45 406 32% Carbs: 32 79 6% Fiber: 12 0 0% Protein: 105 421 33% Alcohol: 0 0 0%



Breakfast: Egg, whole, fried 1 jumbo 1g
Cucumber, with peel, raw .5 cup slices 1g
Lunch: Turkey ham 8 slice (1 oz) 1g
Lettuce, raw 2 cup, shredded or chopped 2g
Mayonnaise, regular 2 tablespoon 1g
Salt & Pepper 0g
Dinner: Clams, steamed or boiled .5 cup (small clams) 2g
Butter, stick, salted 1.5 tablespoon 0g
Salsa, red, cooked .5 cup (raw measure 5g
Snack(s): None today
WATER: Minimum at least a gallon


Total: 863 Fat: 61 546 64% Sat: 20 183 22% Poly: 17 157 19% Mono: 17 157 19% Carbs: 13 40 5% Fiber: 3 0 0% Protein: 65 261 31% Alcohol: 0 0 0%



Breakfast: Vienna sausage, canned 1 can (4 oz) 2g
Cucumber, raw 1 cup, sliced 3g
Tea, leaf, unsweetened 1 mug (8 fl oz) 1 g
Saccharin, sugar substitute 1 tablet (1/2 grain) 0g
Water, water 3C 0g
Lunch: Mixed salad greens, raw 1.5 cup, shredded 2g
Egg, whole, cooked, hard-boiled 1 large .5 g
Water, water 3C 0g
Dinner: Beef steak, braised, lean and fat eaten 5 oz, boneless, cooked 0g
Onions, mature, cooked or sauteed, from fresh, fat added in cooking .25 cup 5g
Water, water 3C 0g
Snack(s): Egg, whole, cooked, hard-boiled 1 large .5 g
Water, water 3C 0g

Total: 943 Fat: 66 594 65% Sat: 24 216 24% Poly: 5 43 5% Mono: 30 267 29% Carbs: 15 46 5% Fiber: 3 0 0% Protein: 69 277 30% Alcohol: 0 0 0%



And--- Don't forget to Exercise!!

[not2late]

Re: Advice sought for Induction menu/meals

Mark, how do your menues look like? I'm guessing you're posting this because you aren't getting the results you had hoped.

So give us a few of your menues to look at.

[kkat55]

Re: Advice sought for Induction menu/meals

Welcome!!

I find a lot of good recipes at Linda's site. The link is down in my siggie where it says, "Induction Recipes & More".

Best wishes on your journey to good health!

[MarkO]

Re: Advice sought for Induction menu/meals

Thanks Susan. Yoour reply is very helpful!!

[kkat55]

Re: Advice sought for Induction menu/meals

Welcome!!

I find a lot of good recipes at Linda's site. The link is down in my siggie where it says, "Induction Recipes & More".

Best wishes on your journey to good health!

I forgot to add that they have sample menus from someone who was a success on this program.

[kibskix]

Re: Advice sought for Induction menu/meals

I normally have breakfast at the Cafe where I work, and normally have an omlette with onions, cheese, ham and broccoli or scrambled eggs with mayo (which is good, as weird as it sounds) and a side of bacon, turkey bacon, or sausage patties.