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Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating. 2. At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat. 3. Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil. 4. Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them. 5. Eat only the foods on the Acceptable Foods List for Phase 1. 6. In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs. 7. Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping. 8. To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction. 9. Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon. 10.Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement. 11.Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack. 12.Don’t starve yourself, and don’t skimp on fats. 13.Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter. 14.When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food. Meal Planning Knowing ahead of time what you’ll be eating will help you stick to the program. Our easy TwoWeek Meal Plan is packed with delicious recipes that can help you set up your first two weeks on Induction. Or, if you prefer, you can plan meal-by-meal or day-by-day. Lets go plan the menu.
bok choy. Or Cook ’em Up Bell peppers. which moderates your blood sugar levels. nonstarchy vegetables known as foundation vegetables. watercress. scallions. In order to shift your body over to burning primarily fat—instead of carbs. The fat and/or protein in those accompaniments will moderate the impact of the carbs on your system. spinach. they are the foundation of your carb intake. broccoli. string beans. arugula. Unless otherwise noted. tomatoes and olives. which are among the highest quality carbohydrates you can consume. You’ll be getting your carbs primarily. And. Whether you’re eventually consuming 45 or 95 grams of Net Carbs a day. vegetables provide a rich array of vitamins. The only difference is that you count their carb content after they’re cooked. do they start with the roof or the windows? Of course not.” vegetables such as peppers. We recommend that at least 12 to 15 grams of those Net Carbs come from foundation veggies. The greater variety of vegetables you eat. They’ll continue to be the foundation of your carb consumption as you move through the phases. Even if you aren’t crazy about every vegetable in the world. Yes. red bell peppers and a few other salad vegetables are higher in carbs than are others so watch portion sizes. depending upon the ones you select. Think about how spinach. Tomatoes. fennel. . although they behave more like vegetables when it comes to their impact on your blood sugar level. which is roughly the size of your fist. and eggplant. compacts when cooked. minerals. A standard serving of a cooked vegetable is a half-cup. at least in Induction. antioxidants and other phytonutrients. spaghetti squash. A serving of raw vegetables is usually a cup. That solid base will ensure that you consume enough fiber. Raw foundation vegetables also come in handy at snack time. you should never drop below the 12 to 15 grams from these vegetables. The fiber also fills you up so you don’t get hungry again as quickly as you do when you eat carbohydrates deficient in fiber—meaning most processed foods. you switch to a new way of eating that will ultimately build the new you. This is the equivalent of approximately six cups of salad and two cups of cooked vegetables. you’ll build upon these vegetables. okra. joined by fruits generally thought of as vegetables: avocados. radicchio and other “greens. and fennel fall into this category. you’ll consume only 20 grams of Net Carbs. but do make sure to have them with a slice of cheese or a schmeer of cream cheese or with some olives. Eat ’em Raw… These long list of foundation vegetables include both salad vegetables and others that are usually cooked. they are botanically fruits. which usually raises the count. daikon or jicama (but not carrot) sticks are low in carbs. Celery. as you surely know. As you gradually increase your carb intake. you have lots to pick from. cabbage and a few other foundation vegetables that appear on the list of salad vegetables also put in an appearance on the cooked vegetable list in Acceptable Foods for Phase 1. zucchini. with equivalent carb counts. pumpkin. For a complete list of foundation vegetables. well in excess of the USDA’s recommended guidelines. asparagus.What Are Foundation Vegetables? When a construction crew builds a house. In addition to the lettuce. onions. cucumber. Measure salad vegetables raw except for items such as artichoke hearts. They begin with the foundation upon which everything else rests. . A number of these vegetables are slightly higher in carbs than the salad vegetables listed above. When you begin Atkins in Phase 1. see Acceptable Foods for Phase 1. . the better your chances of getting most or all micronutrients. Remember. Four cups of raw spinach cook down to 1 cup. adding new foods and seeking your tolerance for carbs. in the form of glucose—for energy. from the leafy greens and other high-fiber. for example. be sure to measure . Other cooked foundation vegetables include artichokes. Induction. each day.
Melt 1 teaspoon of the butter in an 8-inch nonstick skillet over medium high heat. Don’t miss the opportunity to eat foundation vegetables at breakfast. Chicken with Rosemary Roasted Vegetables Nutritional Information Per Serving: Net Carbs: 3 grams Total Carbs: 5 grams . are higher in carbs than most. cook until all ingredients turn light golden. You can steam. Ingredients: 8 large eggs ¼ cup water ¼ teaspoon salt ½ teaspoon pepper 4 teaspoons unsalted butter 4 ounces grated cheddar cheese (1 cup) ¾ cup chopped bell pepper ½ cup chopped yellow onion ¾ cup diced ham or bacon Directions: 1. butter and cheese. Sprinkle 1/4 cup of the cheese over half of the omelet.them after you cook them. salt and pepper in a medium bowl. water. kohlrabi. so we have usually indicated smaller portions. or braise most of these vegetables. tilt pan to let uncooked egg flow underneath. Repeat with remaining egg mixture. Stir in 3/4 cup diced ham. and pumpkin. 4. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Southwestern Omelet Nutritional Information Per Serving: Net Carbs: 2 grams Total Carbs: 2 grams Fiber: 0 grams Protein: 20 grams Fat: 23 grams Calories: 290 Makes: 4 servings Active Time: 20 minutes Total Time: 20 minutes Once you have cooked omelets. mushrooms. sauté. cook until vegetables are soft. Add scant 1/2 cup of the egg mixture and cook 1 minute until slightly set. Steamed asparagus wrapped in slices of ham with a dollop of mayonnaise or a spinach and cheese omelet can get your day off to a great start. 2. transfer to serving plate. onions. preparing recipe according to instructions. Lift edges of omelet with a heatproof spatula. Whisk eggs. stir-fry. Add 3/4 cup chopped red bell pepper and 1/2 cup chopped yellow onion. such as celery root. Fold the omelet to enclose the cheese. keep them warm in a 200°F oven while you prepare the remaining ones. about 3 minutes. about 5 minutes. 3. Note that some. about 2 minutes. Boiling destroys and/or removes nutrients (unless you drink the broth). Use 1/4 of this filling for each omelet. leeks. Cook just until eggs are set.
vinegar. cut into 8 pieces 1 cup small cauliflower florets 1 cup small broccoli florets 1 small red bell pepper. rosemary. pepper. Place vegetables. Heat oven to 400 F. finely minced ½ teaspoon dried oregano. salt. and sugar substitute. cut in 2 pieces Directions: 1. in a single layer. Arrange chicken. until chicken is cooked through and browned. around chicken. Add chicken and vegetables. Halfway through cooking time. 3. Grilled Tuna Steak with Mixed Greens. Toss until well coated. flip vegetables over with a spatula.Fiber: 1 gram Protein: 53 grams Fat: 33 grams Calories: 538 Makes: 4 servings Prep Time: 20 minutes Total Time: 60 minutes Rosemary is delicious paired with chicken. In a large bowl. but use it sparingly because it has a very strong flavor and aroma. skin side up in a jelly roll pan. Cherry Tomatoes and Greek Vinaigrette Ingredients: 1 grilled tuna steak 1 cup mixed greens 5 cherry tomatoes 2 tablespoons Greek Vinaigrette Greek Vinaigrette: 6 tablespoons extra-virgin olive oil 1 garlic clove. crumbled ½ teaspoon salt ¼ teaspoon pepper 2 tablespoons fresh lemon juice 1 teaspoon red wine vinegar Directions: . Roast 40 minutes. 4. combine olive oil. Ingredients: 2 tablespoons olive oil 2 tablespoons balsamic vinegar 1 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon dried crumble rosemary 1 whole chicken (about 3 1/2 pounds). 2.
4.5 grams Salmon Wrap Nutritional Information Per Serving: Net Carbs: 2 grams Total Carbs: 3 grams Fiber: 1 gram Protein: 33. Add crab meat and celery.Greek Vinaigrette: 1. thinly sliced 1 avocado 3 cups chopped watercress. salt and pepper in a small bowl. lime juice.8 grams Fat: 17. add salt and freshly ground black pepper to taste. In a large bowl. Net Carbs: 3. If you don’t think this will fill you up you can add a tomato (4. Mix well.5 net carbs).5 grams Calories: 310 Makes: 1 servings Prep Time: 10 minutes Total Time: 10 minutes An easy breakfast for a busy weekday morning. Use right away or refrigerate in an airtight container for up to 2 days Nutritional Information Per Serving: Net Carbs – 5 grams Crab and Avocado Salad Ingredients: 3 tablespoons mayonnaise 2 tablespoons freshly squeezed lime juice 1 teaspoon ground cumin ½ teaspoon paprika 1 pound lump crab meat 2 stalks celery. Ingredients: 6 ounces salmon ¼ cup onions 2 tablespoons cream cheese . Divide watercress on four plates. Gently stir in avocado cubes. Whisk together oil. mix mayonnaise.3 net carbs) or an avocado (3. top with salad. whisk in lemon juice and vinegar 2. garlic. 3. 2. cumin and paprika. stems removed Directions: 1. oregano.
capers. salt. pitted and quartered Directions: 1. Pour dressing into a large salad bowl. 2. Toss gently to coat evenly with dressing and serve. Drain and rinse under cold water. scallions and olives. Roll up and stick with a toothpick Broccoli Salad with Olives Ingredients: 3 cups broccoli florets (1 small head broccoli) 1 large clove garlic 2 tablespoons white wine vinegar 1 tablespoon capers. 4.5 grams Asian Lobster Salad Nutritional Information Per Serving: Net Carbs: 6 grams Total Carbs: 12 grams Fiber: 3 grams Protein: 40 grams Fat: 12 grams Calories: 322 Makes: 2 servings Prep Time: 15 minutes Total Time: 15 minutes Aromatic seasonings enhance the delicate flavor of lobster in this sophisticated main-dish salad. vinegar. thinly sliced 6 jumbo black olives. Thinly slice broccoli florets and add to dressing. Mix in celery. Nutritional Information Per Serving: Net Carbs – 3. . steady stream. trimmed and thinly sliced 2 scallions.2 toothpicks Directions: 1. Steam broccoli florets in a steamer basket set in a medium pot over lightly salted boiling water for 5 minutes until crisp-tender. 3. With motor running. Sprinkle with onions 3. and pepper. In a blender or food processor. drained ½ teaspoon salt ¼ teaspoon freshly ground black pepper 1/3 cup extra-virgin olive oil 3 celery stalks. blend until smooth. add oil in a thin. Spread softened cream cheese on the salmon 2. purée garlic.
Serve with salsa Verde. cabbage. tapping down leaves as necessary. cut into 1-inch pieces 2 cups thinly sliced Chinese cabbage 1/2 red bell pepper. You can also make wraps by scooping the salad into lettuce leaves and rolling. 3. lime juice. until herbs are finely chopped and sauce looks creamy. 2. roughly chopped (1/4 small onion) 1 1/2 tablespoons lime juice (about 1 lime) 1/2 tablespoon chopped garlic 1 teaspoon salt 1 teaspoon freshly ground black pepper 2 pork tenderloins (1½ pounds total) salt and freshly ground black pepper Directions: 1. Toss gently to coat and serve.Cooked large shrimp are an excellent substitution for lobster. For the dressing: In a small bowl. salt and pepper in a food processor or blender and process. scallions and sesame seeds. thinly sliced 1 tablespoon toasted sesame seeds DRESSING: 2 tablespoons rice wine vinegar 2 tablespoons reduced-sodium soy sauce 1 tablespoon canola oil 1 teaspoon sesame oil 1 teaspoon grated fresh ginger Directions: 1. Remove and place on grill for 5 to 10 minutes. Pour dressing over salad. onion. Pork with Salsa Verde Ingedients: 1 cup lightly packed cilantro leaves and stems 1/2 cup flat-leaf parsley leaves and stems 1/4 cup extra-virgin olive oil 1/8 cup yellow onion. Season tenderloins generously with salt and pepper and roast in over for 30 minutes. Ingredients: SALAD: 3/4 pound cooked lobster meat. combine lobster. Preheat oven to 400°F. thinly sliced 4 scallions. bell pepper. For the salad: In a large serving bowl. Let pork rest for 5 minutes before slicing. oil. about 3 minutes. parsley. Net Carbs – 8 grams . until nicely charred and a meat thermometer gives an internal temperature of 160°F. Preheat grill to high. For salsa Verde: Place cilantro. whisk all dressing ingredients together. 2. garlic.
You can roll these into lettuce leaves or cut into bite-sized pieces. spread onto cheese. Read nutrition labels before you buy salsa: carb grams per serving vary greatly. Cheese N Chili Chops with Cauliflower Salad Nutritional Information Per Serving: Net Carbs: 2 grams Total Carbs: 4 grams Fiber: 2 grams Protein: 59 grams Fat: 25 grams Calories: 496 Makes: 2 servings Prep Time: 5 minutes Total Time: 20 minutes A sure-fire winner with kids. Combine mayo and mustard. Trim ham.Meat and Cheese Rolls Nutritional Information Per Serving: Net Carbs: 1 grams Total Carbs: 1 grams Fiber: 0 gram Protein: 8 grams Fat: 9 grams Calories: 120 Makes: 8 servings Prep Time: 15 minutes Total Time: 15 minutes So simple you will want to keep a batch of these in the refrigerator all the time. Lay out ham slices. Ingredients: 1 teaspoon vegetable oil . cheese and pickles to equal lengths. Feel free to change up the meats and cheeses based on what ever you feel like! Another delightful combination is turkey and swiss or even turkey and pepper jack! The possibilities are endless! Ingredients: 6 thin slices ham/turkey 6 slices swiss cheese 6 half-sour pickle spears 2 tablespoons mayonnaise 2 tablespoons mustard 2 large lettuce leaves (optional) Directions: 1. Lay pickle in center and roll up tightly. top with cheese slices. 3. 2.
Combine salsa. salt and black pepper. drained 1 teaspoon cumin 1/3 cup grated Cheddar cheese 2 tablespoons cream cheese Directions: 1. 4 to 5 minutes. (Can be made ahead. Pour mixture over chops. chilies and cumin in a bowl. pat dry. Bring a large pot of salted water to boil. Season chops with salt and pepper. In a large bowl.salt and pepper 4 boneless center-cut pork chops (about 1 pound) 1/4 cup tomato salsa 1/2 can (4. Reduce heat to low. just until cheese melts. lemon juice and mustard. very finely chopped (2 tablespoons) or chopped green bell pepper 1/2 teaspoon salt 1/8 teaspoon ground black pepper 1/2 teaspoon chopped fresh parsley This salad is also great made with bright green broccoflower. Drain and rinse under cold water. combine mayonnaise. 2. 3.) Sprinkle with parsley just before serving. a hybrid of cauliflower and broccoli. chopped (3 tablespoons) 1 jalapeño pepper. Add cauliflower. Brown chops about 2 minutes per side. Add cauliflower and cook until tender-crisp.5 ounces) diced green chilies. Divide cheese mixture over chops. 2. Directions: 1. broken into small florets 1/4 cup mayonnaise 2 tablespoons fresh lemon juice 1/2 teaspoon dried mustard 3 scallions. add two sliced hard-boiled eggs. Heat oil in a nonstick skillet over medium-high heat. jalapeno. cover skillet and simmer chops 5 minutes or until cooked through. Store in an airtight container and refrigerate up to 24 hours. cover and cook 1 minute. scallions. close window print recipe . Mix well until vegetables are evenly coated with dressing. Chill at least 30 minutes for flavors to blend. For variety. Nutritional Information Per Serving: Net Carbs: 2 grams Total Carbs: 4 grams Fiber: 2 gram Protein: 2 gram Fat: 5 grams Calories: 388 Makes: 8 servings Prep Time: 15 minutes Total Time: 20 minutes Ingredients: 1 medium head cauliflower. Mix cheeses in a bowl.