where can i get more veggies in this menu?

[JaxMama]

Decided to start Rung 1 today here is my menu all except the burger/green beans has been consumed today.

Although many will argue I never did Atkins induction correctly I am going to go ahead and start OWL Rung 1, the veggies. I really want to try this and therefore here is my menu. Where can I stick in more veggies and what would you take out? The reason I do the shake is because I don't get enough fiber anywhere else and each serving has 6 grams. I know that will change with RUNG 1.

I don't have the book yet, I hope to get it today at the library and read it on my long road trip this weekend.

I plan on being on this rung for 8 days. I am sorry if this is tedious but I need fiber, badly, PREFERABLY FROM FOOD NOT A CONTAINER.

NO COFFEE L

1 egg 0 net carbs 70
1 egg white 1 net carb 30
1 slice gouda cheese 1 net carb 70
4 bell peppers sliced 1 net carb NIL
4 mushrooms .2 net carbs NIL

1 egg 0 net carbs 70
1 oz cream cheese 1 net carb 100
1 pckt splenda 1 net carb ?
Dash of vanilla .5 carbs 5

1 slimquick with water 1 net carb 5

1 scoop of low fat/ moderate protein shake w/ filtered water 2 net carbs 50

1 cup salad iceberg 2 net carbs 20
½ cup cucumbers diced .9 net carbs 10
5 mushrooms .4 net carbs NIL
2 tbls of ranch dressing 1 net carb 180

½ italian sausage (1.5 net carbs) with 4 slices of bell peppers 1 net carb 100

1 Bubba burger 2 net carbs 340
1 slice of gouda chese 1 net carb 70
1 tbls mayo 2 net carbs 50
4 sugar free pickles .8 net carbs 15

10 green beans with butter 4 net carbs 60

If I am still hungry I might eat another egg with cream cheese which would be another 2.5 grams of carbs

TOTAL KNOWN NET CARBS: 25.30 or 27.80
APPRX 1300 CALORIES or 1470 CALORIES

[atkinsgal08]

Re: where can i get more veggies in this menu?

>>1 egg 0 net carbs>>

Eggs have net carbs. 1 large egg, according to the USDA is 0.39 net carbs.

>>1 egg white 1 net carb>>

If a whole egg has 0.39 net carbs, an egg white has to have less!

Where are you getting your carb counts?

>>4 bell peppers sliced 1 net carb>>

4 whole bell peppers?

4 what?

>>1 pckt splenda 1 net carb ?>>

0.97 to be 100% accurate.

>>Dash of vanilla .5 carb>>

1 tsp. is 0.53 net carbs. What exactly is your "dash"?

>>1 cup salad iceberg 2 net carbs>>

The USDA has 1 cup iceberg (chopped) @ 1.69 total carbs and .7 fiber (that's .99 net carbs).

>>1 Bubba burger 2 net carbs>>

Why does this have carbs at all?

>>10 green beans with butter 4 net carbs>>

Fresh? Frozen? Canned?

The USDA has 10 fresh at 3.83 total carbs with 1.5 fiber for 2.33 net carbs.

I'm sure there's other net carb errors ... it seems that whatever source you're using isn't particularly reliable.

>>TOTAL KNOWN NET CARBS: 25.30>>

Probably not!

[atkinsgal08]

Re: where can i get more veggies in this menu?

>>The reason I do the shake is because I don't get enough fiber anywhere else>>

Then eat more fiber rich vegetables.

Have a flax muffin.

These shakes are not likely to help you in the long run.

[JaxMama]

Re: where can i get more veggies in this menu?

>>1 egg 0 net carbs>>

eggs have net carbs. 1 large egg, according to the usda is 0.39 net carbs.

>>1 egg white 1 net carb>>
not according to the package 1/4 cup equals 1 carb

if a whole egg has 0.39 net carbs, an egg white has to have less!
I wondered too but went by the container
where are you getting your carb counts?

>>4 bell peppers sliced 1 net carb>>
sorry slices
4 whole bell peppers?
Slices
4 what?
Slices
>>1 pckt splenda 1 net carb ?>>

0.97 to be 100% accurate.
Um ok, i am glad i rounded up then to be safe
>>dash of vanilla .5 carb>>

1 tsp. Is 0.53 net carbs. What exactly is your "dash"?
1 tsp yes, glad i rounded up the pckt of splenda
>>1 cup salad iceberg 2 net carbs>>

the usda has 1 cup iceberg (chopped) @ 1.69 total carbs and .7 fiber (that's .99 net carbs).
Not according to my pckg with radicchio
>>1 bubba burger 2 net carbs>>
thats what the pckg says
why does this have carbs at all?
Thats what the pckg says- see above, maybe spices onions???
>>10 green beans with butter 4 net carbs>>
frsh
fresh? Frozen? Canned?

The usda has 10 fresh at 3.83 total carbs with 1.5 fiber for 2.33 net carbs.
Thanks will take that out since i over calculated.
I'm sure there's other net carb errors ... It seems that whatever source you're using isn't particularly reliable.
I agree its my best count, better than no count. Everysite is different thus i take the avg.
>>total known net carbs: 25.30>>

probably not!

- and again- "known" was put in there

so to ask my question again, any other opportunity for more veggies?
According to atkinsgal i recalculated my net carbs i can account for at 24.41. But i would rather over calculate than under.

I was thinking maybe a few sauteed mushrooms on my burger? I don't think that is enough to be considered a serving size into owl rung1.

I need to post my menu everyday so atkinsgal can correct me, thank you much, seriously.

[JaxMama]

Re: where can i get more veggies in this menu?

>>the reason i do the shake is because i don't get enough fiber anywhere else>>

then eat more fiber rich vegetables.

Have a flax muffin.

These shakes are not likely to help you in the long run.

*****which was my question silly so i didn't have to use them although i particularly enjoy them on the run******
my original question, where do you see an opportunity for veggies (so i "can" the can). I don't want to be slain for eating too many veggies when i already have a problem not getting enough fat.

[atkinsgal08]

Re: where can i get more veggies in this menu?

>>where do you see an opportunity for veggies>>

When ever you eat.

[atkinsgal08]

Re: where can i get more veggies in this menu?

>> According to atkinsgal i recalculated my net carbs i can account for at 24.41.>>

I didn't check everything you posted.

That's YOUR job.

>> i would rather over calculate than under.>>

But then you're undereating.

>> I need to post my menu everyday so atkinsgal can correct me, thank you much, seriously.>>

After the 2nd day, I start charging my usual consulting fee.

Seriously ... if YOU want to be serious about this ... YOU need to look up correct carb counts.

Don't be relying on the kindness of strangers!

[mission to lose]

Re: where can i get more veggies in this menu?

Have you tried using a program to track your food?


FitDay - Free Weight Loss and Diet Journal

[atkinsgal08]

Re: where can i get more veggies in this menu?

>> >>1 egg white 1 net carb>>
not according to the package 1/4 cup equals 1 carb>>

Package???

I'm not sure any "real" egg white I've seen equals 1/4 cup.

>> if a whole egg has 0.39 net carbs, an egg white has to have less!
I wondered too but went by the container
where are you getting your carb counts?>>

As I stated numerous times in my post, the USDA is where I'm getting my counts.

https://www.nal.usda.gov/fnic/foodcomp/search/

You can download it to your computer here:

Nutrient Data Products and Services

>> Not according to my pckg with radicchio>>

Then you should have stated mixed iceberg with radicchio.

How was anyone to know it was a mixed lettuce?

>> >>4 bell peppers sliced 1 net carb>>
sorry slices
4 whole bell peppers?
Slices
4 what?
Slices>>

How thick were the slices? What does the USDA say this carb count would be?

>> >>1 bubba burger 2 net carbs>>
thats what the pckg says
why does this have carbs at all?
Thats what the pckg says- see above, maybe spices onions???>>

Well, again, I don't have the package in front of me, so I don't know what the ingredients are. You do.

What are the ingredients?

>> I agree its my best count, better than no count. Everysite is different thus i take the avg.>>

That's why most of us rely on the USDA or Fitday (which uses the USDA).

How's "taking the average" working out for you?

That may work for you down the road, but why don't you try being as accurate as you can be for a while.

[liv]

Re: where can i get more veggies in this menu?

I am not a poster girl for clean induction but after messing around with it I did get it down to eat my veggies in three cups (or around 11 net carbs) and for me at that point it became easy to just throw in some more veggies. I added more veggies at breakfast by sauteeing them and I used more denser veggies like jicama, turnip, pumpkin and spaghetti squash. I can easy get more carbs when I use them rather than lettuce for some things. And I love onions
You could (if you like it) eat a pumpkin - cream cheese mixture snack. And just eat less burger but more greens.
Is slimquick a diet pill?
I don't get how the drink gives you fiber - is it especially fiber added to it? My protein shake has very little fiber - I get more fiber by taking a deep breath I think.

[2big4mysize]

Re: where can i get more veggies in this menu?

since you want to have a shake you could put some spinach in a blender or food processor and make a green one or some cooked broccolli then add the rest of your shake recipe to it. when you get to rung 3 you could add some nut butter and rung 4 add some berries

[2big4mysize]

Re: where can i get more veggies in this menu?

you could make a meat loaf with veggies added. and you can always roast them and purree them as a sauce, spead or dip.

Dr Atkins has a recipe for great creamed spinach in the back of DANDR

have you tried the stuffed chicken, steak or fish with veggies?
You soften 1 ounce of cream cheese for each piece you are cooking and then use frozen and drained spinach, some fine chopped onion and garlic and mix about 1.3 cup of the spinach with teh ounce of cream cheese add the onions and garlic and lift the skin on your chicken and stuff it underneath. then use a toothpick to close the flap and bake as normally do.

if you are using boneless you can pound them flat do the same with your steak and then add the spinach mixture and roll up. if you use fish don't pound just cover and roll up or cook covered. if you are using pork cut a slit in the side of the chop and stuff,

[JaxMama]

Re: where can i get more veggies in this menu?

I am not a poster girl for clean induction but after messing around with it I did get it down to eat my veggies in three cups (or around 11 net carbs) and for me at that point it became easy to just throw in some more veggies.
****did you do all veggies or picked a couple when you started?******
I added more veggies at breakfast by sauteeing them and I used more denser veggies like jicama, turnip, pumpkin and spaghetti squash. I can easy get more carbs when I use them rather than lettuce for some things. And I love onions
*******i love onions too and new to stay away the first two weeks*************
You could (if you like it) eat a pumpkin - cream cheese mixture snack. And just eat less burger but more greens.
******good idea with the pumpkin i didnt see it on an ok list for owl rung 1***********
Is slimquick a diet pill?
****it is but i use the powder 3x week with water****
I don't get how the drink gives you fiber - is it especially fiber added to it? ******yes 6 grams 24% *************My protein shake has very little fiber - I get more fiber by taking a deep breath I think.
**********breathing doesn't give me fiber, ha, ha, ha, it's been days since I have been regular. its becoming a problem********

I still don't know how to incorp rung1 since there are so many veggies and you can eat them all at the same time?. so i do add a week or 1/day? i was going to stay 8 days but i read people spend weeks in the same rung.

i would prefer not to overdue it as i am really trying at this and would like to do OWL right. i think it will give me the most benefit then induction.

thanks

[JaxMama]

Re: where can i get more veggies in this menu?

you could make a meat loaf with veggies added. and you can always roast them and purree them as a sauce, spead or dip*******ohhhhh yummy, but which ones?**********

Dr Atkins has a recipe for great creamed spinach in the back of DANDR (I am getting that back this weekend from dad, he confirms he has it)

have you tried the stuffed chicken, steak or fish with veggies?
You soften 1 ounce of cream cheese for each piece you are cooking and then use frozen and drained spinach, some fine chopped onion and garlic and mix about 1.3 cup of the spinach with teh ounce of cream cheese add the onions and garlic and lift the skin on your chicken and stuff it underneath. then use a toothpick to close the flap and bake as normally do.

if you are using boneless you can pound them flat do the same with your steak and then add the spinach mixture and roll up. if you use fish don't pound just cover and roll up or cook covered. if you are using pork cut a slit in the side of the chop and stuff,

******very awesome ideas thank you i ahve copied and pasted them into my OWL log**********

[atkinsgal08]

Re: where can i get more veggies in this menu?

>>I still don't know how to incorp rung1 since there are so many veggies and you can eat them all at the same time?.>>

Ah ... the advantages of having read the book!

Yes, there's 55 Induction vegetables. I'm sure you don't love all of them.

If you're adding a new to you vegetable, you would add that 3 times per week. On the other days, you would have your 5 net carbs additional vegetables be ones you've already eaten.

>>it's been days since I have been regular. its becoming a problem>>

Flax muffin.

And more water.

>>i was going to stay 8 days but i read people spend weeks in the same rung.>>

That's true.

With 8 days, you could add one vegetable that you haven't already been eating.

That may be enough for you.

My advice would be to 1) get the book, 2) get accurate carb counts so you know where you really are, 2) do the first rung of OWL for a week or 2 to get your new habit of counting correctly part of your day.