Menu for the person on the go

[calsurfman]

I work 12 hours a day 5 days a week which does not include 3 hours of transit, i do not have alot of time to prepare meals, im trying to do a workout before and after work every day which tacks on another 2 hours a day. Would appreciate any help with a menu for the person on the go . My plan and i hope this is right, 4 boiled eggs in the morning, Lunch raw brocoli and cauliflower only two cups that i take to work with me and an atkins shake. Dinner Fish, or Burgers or steak whatever i can cook up real quick in the toaster oven. Im not clear if i can have an additional cup of Veggies or is it limited to only 2 cups per day. Also Salad, does the two cups of veggies include iceberg lettuce? One more question. How much meat is to much, can i have lets say 2 steaks or 4 burgers or 2 big pieces of fish, i know there has to be a limit of some kind, i do understand that the diet must consist of 5% carbs 30% protein, 65% fat. I have read the book but its not clear to me how much is to much because my appetite is huge and the 120+oz of water per day doesnt take away my appetite.

[Elizellen]

Re: Menu for the person on the go

Just to add some light on the veggies amounts allowed on induction.
From the rules of induction

3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on pages 125-126).

So you can have 3 cups from the 'salad veg list' which does include iceberg lettuce (except that if you chose only the iceberg you would not be getting much in the way of nutrition or net carbs - one cup of iceberg is about 1/3 net carb)
OR
You can have 2 cups from the 'salad veg list' plus one cup of the 'other veg list' which includes cauli and broccolli.

We are supposed to be getting 'most' of our net carbs from the veggies we choose.

So those people who choose to eat 3 cups of iceberg lettuce which amounts to about 1 net carb could only have less than one net carb from everything else including eggs, cheese, cream etc if they want to follow this rule!!

This is why we often suggest people choose veggies with higher net carb counts than lettuce.

As to quantities of meat etc we are allowed to eat till we no longer feel hungry, not till we are stuffed. This will vary from person to person as well as from day to day.

So as long as you are not eating to clear the plate or because you are bored or because you always have eaten large portions and instead you eat to your appetite you should be fine.

However Dr Atkins did warn us about overeating on protein

Finally, make sure you are not consuming excess quantities of protein. When eaten to excess, protein converts to glucose.

If you look at the suggested menus in DANDR you will see what amounts he thought were an 'average' portion.

[michelle23464]

Re: Menu for the person on the go

I work 12 hours a day 5 days a week which does not include 3 hours of transit, i do not have alot of time to prepare meals, im trying to do a workout before and after work every day which tacks on another 2 hours a day. Would appreciate any help with a menu for the person on the go . My plan and i hope this is right, 4 boiled eggs in the morning, Lunch raw brocoli and cauliflower only two cups that i take to work with me and an atkins shake. Dinner Fish, or Burgers or steak whatever i can cook up real quick in the toaster oven. Im not clear if i can have an additional cup of Veggies or is it limited to only 2 cups per day. Also Salad, does the two cups of veggies include iceberg lettuce? One more question. How much meat is to much, can i have lets say 2 steaks or 4 burgers or 2 big pieces of fish, i know there has to be a limit of some kind, i do understand that the diet must consist of 5% carbs 30% protein, 65% fat. I have read the book but its not clear to me how much is to much because my appetite is huge and the 120+oz of water per day doesnt take away my appetite.

I would say these are a few easy to go ideas:

sliced cooked bacon
tuna fish and cheese
ham and cheese rolls or any meat and cheese rolls
tuna and cheese wrapped in lettuce leaves
large salad with ham and cheese or extra steak from dinner
fried cabbage in bacon grease ( I fix one head and eat a cup of cabbage several nights in a row)
beef jerky, turkey jerky ( just watch the carbs and sodium)

[calsurfman]

Re: Menu for the person on the go

Thank you that works for me

[Adena]

Re: Menu for the person on the go

Celery 'stuffed' with cream cheese is another good on-the-go snack. Sliced pepperoni is also handy. Finally, if you want to make chips, try little pinches/small cubes of cheese cooked on a plate in the micrcoave until they melt and start to turn brown. Cut up red, yellow, and orange pepper is tasty and easy, too.

Just try to change it up as much as possible... if you eat the same thing everyday, you'll get bored and be a lot less likely to stick to the plan. Good luck!