I Need Help Making a Meal Plan

[Ashleye233]

I am on Introductio. I need help to make a menu for a day. Also, I am only 16 (Please no lectures about doing Atkins- I know the risks, etc.), so I want to use the items that are already in my house. Here is a list of foods in my pantry/fridge that I think are Atkins friendly:

1.Eggs
2.Sliced Cheese - American and Swiss
3.Shredded Cheese - Mozzarella & Cheddar & Mexican Blended
4.Ricotta Cheese
5.Blocks of Cheese - Sharp Cheddar & Exra Sharp Cheddar & Romano
6.Lunch Meat - Ham & Turkey
7.Chicken & Sausage & Bacon & Canned Chicken
8.Fresh Vegetables - Lettuce & Celery
9.Canned Vegetables - Mushrooms & Beets & Olives & Pumpkin
10.Pepperoni
11.Salad Dressings
12.Spices & Other Flavoring Things
13.Butter & Oils & Mayonaise
14.Water
15.All Kinds of Frozen Vegetables

I also love cooking, so all recepies are welcome. Well, I think that is all. So, if anyone can help me out, please do so!

Thanks!
Ashley

[liv]

Re: I Need Help Making a Meal Plan

You need to read the book. If you do not have the book yet check this list of what is legal on Atkins. Several of the items on list cannot be eaten on induction.
http://www.atkinsdietbulletinboard.c...induction.html (What foods can be eaten on Induction?)

Also several of the foods look to contain sugars. So read the list of ingredients. Remember dextrose or syrups are sugars too.

[Ashleye233]

Re: I Need Help Making a Meal Plan

Okay, but I need a meal plan, not just a list of foods that I can/cannot have.

[atkinsgal08]

Re: I Need Help Making a Meal Plan

>>Okay, but I need a meal plan, not just a list of foods that I can/cannot have.>>

You craft your own meal plan from the allowed foods.

If you need ideas you can check here:

Linda's Low Carb Menus & Recipes - Daily Menus

The responsibility for meal plans is yours though.

[cleochatra]

Re: I Need Help Making a Meal Plan

Hi, Ashley! I see you're 16 years old. Are your parents cooking or are you essentially on your own in terms of meal plans?

If it's not a huge dealio, I'd totally score an older Atkins cookbook (prior to 1992 when they started using the bake mixes). I don't see any on amazon.com, but that doesn't mean they're not there. The ingredients are pretty basic and easy to make. I found mine in a used bookstore!

Are you looking for anything in particular, in terms of pizzas or tacos or something you like to eat?

Some easy ideas:

Use cheese as the bread and make a sandwich with meat inside
Scrambled eggs with sausage and bacon and onion and cheese scrambled in
Tater Tots from frozen cauliflower
Pizza from frozen cauliflower
Pizza from zucchini

I started Atkins when I was 14, so I know what it's like to be a teen Atkins girl. I am so proud of you for taking this step towards health!

[Ashleye233]

Re: I Need Help Making a Meal Plan

Okay, thanks =]

[Elizellen]

Re: I Need Help Making a Meal Plan

Hi Ashley

I notice you seem to have a lot of processed and canned foods available - do make sure you check labels for any non-induction ingredients including the aliases for sugar such as dextrose, fructose, corn syrup etc, etc.

Here is something I wrote out a while ago in response to a similar request which might give you some ideas.

I can list some of the foods I ate on induction - but you might not like or have the ingredients, so try to work out something similar, using it as a guide.

I havent mentioned quantities but bear in mind the cheese 'allowance' of 3-4 ounces and that we can have up to 3 cups of vegetables from the 2 lists.

Also that we ought to be getting 'most' of our carbs from our veggies, so choose those with more carbs than plain old lettuce unless you dont intend to eat cheese, eggs or cream which all have carbs!!

Breakfast:
Meat & cream cheese rollups plus some cherry tomatoes
Slices of red pepper rolled in meat and gouda cheese slices
A slice or two of crustless quiche made from eggs/cheese/cream/cooked meat/cooked veg (recipe in the recipes database linked in my signature)
Revolution Rolls (recipe in the 14 day induction forum) spread with butter and Marmite (yeast extract spread)

Lunch(usually at a local cafe):
Eggs, bacon & mushrooms plus tomatoes if I havent had them for breakfast
Roast Chicken (skin on) with broccolli/green beans/cauliflower - with a pat of butter melted over them
Pork chops with similar veg or a salad/mayo
Green salad with chopped pieces of chicken & bacon thrown over it plus mayo

Supper:
Crustless quiche as for breakfast but with a side salad of red peppers/mushrooms/chopped celery + mayo
Cauliflower in a rich cheese sauce (melt 2 ounces of grated cheese, one fluid ounce of cream and 1/2 ounce of cream cheese together)
Chicken curry served over caulirice (grated raw cauliflower microwaved till softish)
Hamburger 'pie' with some salad stuff
Chicken drumsticks with mashed turnips/butter

Snacks if needed:
Meat/cheese rollups
Celery stuffed with cream cheese or pate
Chopped celery in mayo - sometimes with added psyllium husk if I felt the need for more fibre
Piece of quiche
Hard boiled eggs - mix mayo and mustard/paprika etc into the yolks to make devilled eggs if you like them more spicy
Leftover anything (I always cooked more than the one meal's worth of most dishes to make sure there were leftovers available).

Always plan in advance so you have food available when you feel hungry so you won't be tempted to eat off-plan because you have nothing suitable ready to grab.

I hope this helps and gives you some idea of what can be done - but adapt it to your own taste or for wahtever foods you have available

[brandywine1241]

Re: I Need Help Making a Meal Plan

Check out the Low Carb Menu Forum here:

Low Carb Menus - Atkins Diet

[liv]

Re: I Need Help Making a Meal Plan

Ashley you have signed up for boot camp. thanks you for doing that.
I am just remining you that you should have a journal ready for it.
Journals go here

http://www.atkinsdietbulletinboard.com/forums/journal-chats/

Hope your day went well. I could not have a made a meal plan from that. I prefer to eat meat, fish that are fresh from stores and I plan my meals around those.

[Ashleye233]

Re: I Need Help Making a Meal Plan

Well my mom and I just went shopping yesterday and we bought abunch of fresh meats and veggies, so I think I'll just go from there. At the moment I have one of the crustless quiches from Linda's website in my oven I can't wait to tryit out I also remember this pumpkin thing that I made when I was on Atkins last year, so I'll probably make that again too. Oh yeah, so basically what I'vebeen eating is:
Breakfast-something including eggs
Lunch-Salad
Snack-celery sticks
Dinner-meat and veggies
Is this okay?

[atkinsgal08]

Re: I Need Help Making a Meal Plan

What does your pediatrician say?

[Ashleye233]

Re: I Need Help Making a Meal Plan

Nothing....I did Atkins before and nothing bad happened (unless losing 30lbs is considered bad) and please, like I said in my first post, no lectures. Thanks

[lannerjarv]

Re: I Need Help Making a Meal Plan

i was seeing a regular doctor when i was 16.. not a pediatrician.

good luck on your weight loss journey! with a positive attitude and educating yourself you will do really well

i tend to make a lot of "lunch for the week" recipes so that I know exactly what will be for lunch every day. crustless quiches and casseroles are perfect. there are tons of recipes on here and on lindas site.

good luck!

[Spring Towry]

Re: I Need Help Making a Meal Plan

My daughter is 16, her Dr, says Atkins done properly is fine. Keep up the good work. I see all these teens on TV getting gastric bypass, Atkins will teach you how to eat better.

[atkinsgal08]

Re: I Need Help Making a Meal Plan

The weight loss phases of Atkins shouldn't be done by anyone under 18 without the consent and knowledge of their physician.