STACer looking for some menu tips

[bigdave]

Like Many, I'm starting back on Atkins after almost two years of goofing around (eating low-carb in general but definitely not paying attention). At one point I had lost about 20 pounds in a summer but gave that up when I went back to school.

Here's my current menu, let me know any thoughts. I'm fine with eating things over and over again so it might look boring.

Breakfast
2-3 Eggs (scrambled or over easy), sometimes Salsa and/or Sour Cream
1/4 can of Spam Low-Sodium (I know the nitrites are bad but I can't find bacon without it either)

Lunch
Salad, mostly greens, artichokes, Olives, Green Peppers (1/2 lb)
Ranch or Olive Oil/Red Wine Vinegar
Cottage Cheese

Mid-day Snack
Leftover Salad from Lunch (1/2 lb)
Some nuts (I know they're not allowed, I've cut down most of it)

Dinner
1 or 2 Chicken Breast(s) covered with mushrooms, jalapenos and Monterey Jack Cheese

As far as water, I think about 80-100 oz a day just sitting at my desk and more when I'm working out. I bike about 40-50 miles a week commuting to work and then some more recreationally on the weekends. I also play some tennis/racquetball during the week.

So I've started induction around 1/5 and I already feel better (especially now that I'm home and have started biking/working out again) and seen the scale move down about 5-10 pounds (I can see 3-4 pounds fluctuation in one day).

Hopefully I'll be more successful this time, I don't foresee anything major happening in the next few months so I can focus on this. Any thoughts are appreciated!

[ValidRouge]

Re: STACer looking for some menu tips

Hi Dave, your menu looks great--for later on in the program. For induction though, there are a couple minor tweaks you need to make. Keep in mind this is only for the first two weeks, then you can move on into more of a menu like you've got here.
1) Salsa must be counted as part of your "other" veggies and you are only allowed 1 cup Per day. Just keep that in mind.
2) Sour cream, you are allowed 1-2 tablespoons per day. That may be all you're eating, but you didn't say. I'm just giving you a caution on that.
3) The artichokes are part of that 1 cup of "other" veggies, but the other things in your salad are all on the "salad" list which you can have 2 cups of those veggies PER DAY.
4) No nuts on induction...but you knew that
5) Cottage Cheese is not allowed on induction. In a few weeks you can have it back...but not during your first two weeks.

Your water consumption is FANTASTIC, keep that up. I see you are a regular exerciser and that's GREAT, keep that up too.

We add foods back in this order after the 2 week induction. We call them "rungs" of what Dr. A called the Carbohydrate ladder.
Rung 1-- Vegetables. Add more veggies in 5 gram increments
Rung 2--Dairy--cottage, ricotta, other fresh cheeses, milk, yogurt, sour cream, etc.
Rung 3--Nuts
Rung 4--Berries (strawberry, blueberry, blackberry, raspberry. Also includes honeydew and cantalope melons)
Rung 5--Alcohol
Rung 6 Legumes (pinto, kidney, black, soy beans etc.)
Rung 7 Fruits other than berries (apples, pears, etc.)
Rung 8 Starchy Vegetables (corn, peas, potatoes)
Rung 9 Whole Grains (wheat, popcorn, oats, barley)

[bigdave]

Re: STACer looking for some menu tips

Hi ValidRouge - thanks for your tips, they were very helpful. I have always wondered why nuts are not allowed during induction. My thoughts on induction are that it's the time to signal to your body that it's time to change from carb-burning to fat-burning, but aren't nuts mostly fat and fiber?

Also, any recommendations on what kind of breakfast meats are better than Spam and bacon? I can't find bacon without nitrites (are nitrites and nitrates the same thing?) otherwise I would have that. Some precooked nitr(ia)te free bacon would be the best, if anyone knows where I can buy/order that it'd be a big help!

[higgies]

Re: STACer looking for some menu tips

nitrites and nitrates are generally the same thing.

Anyway...I typically use bacon or sausage...so I wouldn't worry too much about that. Some people freak about it, but I don't find it a big deal.

Except for the point VR pointed out...it looks good man!

[ValidRouge]

Re: STACer looking for some menu tips

I've never sweated trying to find the nitrate free bacon. I buy what I get at the grocery store. However, i don't eat bacon every day...maybe once or twice a week. I do eat sausage that I get from Sams club, or Jimmy Dean brand. You can eat any meat for breakfast, heck you can have any food you want for breakfast. Porkchops, chicken, beef, fish, shellfish, whatever you want.

[higgies]

Re: STACer looking for some menu tips

One note... The lower sodium bacon seems to have more junk in it than regular and obviously stay away from those maple-flavored kind.