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Not quite done with the last couple of days, If you see an issue post and I will correct it.
Following are just examples. Use the allowed food lists in the Atkins book and create your own menu following your personal preferences. The amount of protein and fat you eat would depend on your size and energy needs. Atkins suggests eating till satiation point and that is a good rule to start out with.
Remember the following rules (more rules can be found here)
- eat liberally from fats and proteins (but only till satisfied)
-limit carbohydrates to 20 - at least half of your carbohydrates should be net carbs from vegetables from the allowed lists
-cheese is limited to 3-4 oz
-sweeteners are limited to 3 serving per day
-cream is limited to 2-3 tbs per day
-special foods can be added if they agree with you, sour cream, cream, avocado (half) and olives (20 small)
-fiber supplements are allowed
| Day one | Day two | Day three | |
| Breakfast | Breakfast 2 large eggs (scrambled with) 2 strips of bacon 1 green onion 1 mushroom 1 oz of cheddar cheese 2 tsp butter | coffee with 1 tbl of cream 2 eggs with 1/4 cup of cheddar cheese (not preshredded), 1/4 cup of spinach 2 pieces of bacon | 2 eggs whipped with heavy cream and scrambled top with salsa and salt and pepper, and/or a dolop of sour cream |
| snack if needed | Snack (if needed) 1 devilled egg | 5 olives | 1/2 avocado, 1/2 tsp lime juice |
| Lunch | Egg drop soup with green onions Salad (1 cup romaine, 3 slices cucumber, 0.5 celery, 0.5 tomato) Ranch dressing | hamburger patty with cheese (1 oz), mayo, mustard, tomato, pickle, wrapped in lettuce small green salad with vinaigrette | Pan fried tilapia filet with mayo steamed veggies (turnip, cauliflower, broccoli) butter |
| Snack if needed | Snack Cheese, swiss 5 small green olives | Boiled egg slices of jicama | celery sticks with cream cheese |
| Supper | Supper fried pork chop (fried in 2 tsp bacon fat) sauteed veggies (1 thin slice onion, 7 snap peas, 7 strips of red pepper, 2 mushrooms( 1 tbs olive oil | taragon chicken in a cream sauce with some broccoli and a side salad. | tuna salad made with diced jalapenos, on a bed of spinach leaves or lettuce leaves |
| Net carbs for the day (snacks included) | 15 | 15 | 15 |
| Day four | Day five | Day six | |
| Breakfast | 2 egg omelet 2 slice deli ham (no sugar) 1 oz red pepper 1/2 oz yellow onion 1oz cheddar cheese | 2 egg omelet with 1/4 cup spinach fried with butter | mock danish |
| Snack | Deviled egg | string cheese | jicama - small cheese cube |
| Lunch | 1/2 serving tuna salad (1 can tuna, 1Tbsp Hellmans, 1 no sugar added sweet pickle) 1 cup romaine lettuce 1oz broccoli 1oz yellow squash 1oz snow peas 1 pat butter | 2 cups romaine lettuce, 1/4 cup of sliced mushroom, chicken breast with cajun seasoning, cheddar cheese shredded, 1-2 tbs buttermilk ranch dressing snack: | 1 portion New England mushrooms soup recipe But skip the carrots. |
| Snack | cheese strings | coffee with splenda and heavy cream with a dollop of whipped cream on top | veggies with ranch dip |
| Dinner | pork ribs 1/2 c creamed turnips 1/2 c green beans | steak, mushroom cream sauce and with 1/2 cup of broccoli | Salmon steaks pan fried in butter asparagus spears |
| Net Carbs for the day |
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