Atkins diet blog

I don’t suffer from insanity, I enjoy every minute of it!
ok, here is a week plan. WHere I have choose your own meal for breakfast, I
plan on eating faux french toast. If you want the the breakdown, let me know.
These are roughly 17 net carbs. Whew! I worked hard!!!!!! I also tried to leave
1 choose your own a day, as everyone has there own tastw. Recipes are in the
middle, shopping list at the end.
Denise
* indicates recipe is available
Day 1Day 2
MorningEggs your way, Canadian bacon & cheese
2 large eggs
1 1/2 oz. Canadian bacon
1/2 oz. cheese
1 tsp. butter
1 slice Atkins Bread
Ham, hard boiled egg, cheese and tomato
4 oz. deli ham
2 hard boiled eggs
1 oz. cheddar cheese
1 medium size fresh tomato
AfternoonCheeseburger with cucumber-tomato salad
1 frozen char-broiled beef patty, fully cooked
1 1/2 oz. cheddar cheese
1/2 tbsp. regular mayonnaise
1 tomato slice
1/2 cup lettuce, romaine or lettuce of choice
1/3 cup chopped or sliced cucumber
Cheeseburger and salad *
1 cup mixed salad greens
1 tbsp. Atkins Sweet Dressing
EveningTeriyaki Chicken and Broccoli *
Tuna salad and cheese
3 oz. tuna, packed in oil
1 tbsp. regular mayonnaise
1 cup chopped or sliced cucumber
1 1/2 oz. cheddar cheese
SnackEgg Salad with celery *
1 large celery stalk
* CHOOSE MY OWN MEAL
Day 3Day 4
Morning
* CHOOSE MY OWN MEAL Cheese and Mushroom Omelet *
AfternoonCheeseburger and salad *
1 cup mixed salad greens
1 tbsp. Atkins Sweet Dressing
Spicy Chicken with salad *
2 cups mixed salad greens
2 tbsp. Atkins Sweet Dressing
4 cherry tomatoes
1/2 cup chopped or sliced cucumber
EveningChicken and broccoli salad with Atkins Dressing
6 oz. canned chicken
2 tbsp. regular mayonnaise
1 cup fresh broccoli
1 tbsp. Atkins Sweet Dressing
Herbed Grilled Pork Chop and zucchini salad *
2 fresh radishes
4 cherry tomatoes
1 tbsp. Atkins Sweet Dressing
1 fresh medium zucchini
SnackMini Burger Patty with mushroom and tomato salad *
1/4 cup fresh mushrooms
1/4 medium size fresh tomato
1/2 tbsp. Atkins Sweet Dressing
* CHOOSE MY OWN MEAL
Day 5Day 6
MorningSalsa Eggs with Cheese *
* CHOOSE MY OWN MEAL
AfternoonTuna salad with vegetables
6 tomato slices
1/2 cup sliced mushrooms
4 1/2 oz. tuna, packed in oil
1/2 tbsp. fresh lemon juice
1 1/2 tbsp. olive oil
2 dill pickle spears
Cheeseburger and salad *
1 cup mixed salad greens
1 tbsp. Atkins Sweet Dressing
EveningRoasted Chicken-Almond Salad *
Teriyaki Pork Chop, Roasted Asparagus & tomato salad *
1/2 oz. Mozzarella cheese
1/2 medium size fresh tomato
1/4 tsp. dried basil
1 tbsp. Atkins Sweet Dressing
Snack
* CHOOSE MY OWN MEAL Chicken Salad with cucumbers *
1/2 cup chopped or sliced cucumber
Day 7
MorningHard boiled eggs, pork sausage and tomato
2 hard boiled eggs
3 oz. pork sausage
1/2 medium size fresh tomato
Afternoon
* CHOOSE MY OWN MEAL
EveningChicken Cordon Bleu with salad *
2 cups mixed salad greens
6 cherry tomatoes
2 tbsp. Atkins Sweet Dressing
Snack
* CHOOSE MY OWN MEAL
Recipes
Teriyaki Chicken and Broccoli*
7 oz. boneless chicken breast
1/2 small onion
2/3 cup fresh broccoli
3 tbsp. Atkins Teriyaki Sauce and Marinade
2 tbsp. white wine
3 tsp. sesame oil
3/4 tbsp. sesame seeds
Rinse chicken and pat dry. On a separate cutting board, cut chicken into bite
size pieces. Cut onion into thin wedges and chop broccoli into bite size
pieces; set aside. Heat oil in a nonstick skillet on medium-high, add the
chicken
and stir-fry for about 2-3 minutes. Add teriyaki sauce, wine, chopped broccoli
and onions; stir-fry for about 10-12 minutes until chicken is done and
broccoli is still crunchy. Sprinkle with sesame seeds and serve.
Egg Salad*
1 hard boiled egg
2/3 tbsp. regular mayonnaise
1/4 tsp. dried dill
1/4 tsp. black pepper
Chop egg(s) and mix with mayonnaise and spices until well blended. Serve.
Cheeseburger*
5 oz. ground beef
1 tsp. Worcestershire sauce
1/3 medium size onion
1/2 tsp. garlic powder
1 oz. cheddar cheese
Choose your cooking method! To make your burger, add ground beef,
Worcestershire sauce, chopped onion, and garlic powder, mixing thoroughly, then
form into
a pattie(s). The burger(s)can be grilled, broiled or pan-fried in a non-stick
pan sprayed lightly with cooking spray. Cook burger(s)until no longer pink
inside or temperature reaches 160-170 degrees. Top your burger with cheese just
before removing from the heat to melt. Serve on a fresh bed of salad greens
drizzled with dressing.
Cheeseburger*
5 oz. ground beef
1 tsp. Worcestershire sauce
1/3 medium size onion
1/2 tsp. garlic powder
1 oz. cheddar cheese
Choose your cooking method! To make your burger, add ground beef,
Worcestershire sauce, chopped onion, and garlic powder, mixing thoroughly, then
form into
a pattie(s). The burger(s)can be grilled, broiled or pan-fried in a non-stick
pan sprayed lightly with cooking spray. Cook burger(s)until no longer pink
inside or temperature reaches 160-170 degrees. Top your burger with cheese just
before removing from the heat to melt. Serve on a fresh bed of salad greens
drizzled with dressing.
Mini Burger Patty*
2 oz. ground beef
Add seasonings of choice to ground beef and shape into a patty. Lightly spray
a nonstick skillet with cooking spray and heat to medium. Panfry patty on
both sides until cooked thoroughly.
Cheese and Mushroom Omelet*
1/2 cup fresh mushrooms
2 large eggs
2 tsp. butter
1 1/2 oz. Swiss cheese
Use shredded cheese or dice the cheese. Chop the mushrooms. Lightly beat the
eggs and add the cheese and mushrooms. Heat a nonstick skillet to medium heat
and add butter. As soon as butter melts, add the egg mixture and lower heat to
medium low. Cook the eggs until set, lifting the edges of the omelet so the
uncooked portion runs underneath and the eggs are completely cooked.
Herbed Grilled Pork Chop*
5 oz. lean, boneless pork chop
1/2 tsp. oregano
1/4 tsp. dried rosemary
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/3 tbsp. olive oil
Preheat either grill or broiler. Rinse and pat dry the pork chop; set aside.
Mix olive oil with spices on a small platter; rub pork chop with spice mixture
to coat. If possible, cover with plastic wrap, refrigerate and let stand for
about 15-20 minutes for flavors to permeate the chop. Grill pork chop
approximately 6-8 inches from heat source for 5-7 minutes per side or until
inside is
no longer pink. Serve.
Spicy Chicken*
1 tsp. canola oil
1/4 tsp. paprika
1/4 tsp. thyme
1/4 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. nutmeg
6 oz. boneless chicken breast
Preheat oven to 350 degrees F. In a small bowl mix oil and spices. Rinse and
pat dry chicken breast; rub with mixture. Arrange chicken on a baking sheet;
cover and refrigerate for at least 30 minutes. Bake chicken 25 to 35 minutes or
until cooked throughly.
Roasted Chicken-Almond Salad*
4 oz. boneless roasted chicken thigh with skin
2 cups mixed salad greens
4 cherry tomatoes
2 tbsp. Atkins Sweet Dressing
2 tbsp. sliced almonds
Rinse and dry salad greens; cut tomatoes in half and thinly slice chicken.
Top greens with tomatoes and chicken; add dressing with sliced almonds and
lightly toss.
Salsa Eggs with Cheese*
2 large eggs
1 oz. shredded cheese
3 tbsp. low sodium salsa
1 green onion
2/3 tbsp. olive oil
Rinse and chop green onion. Heat oil in a nonstick skillet to medium high
heat. Break and slip eggs into pan. Immediately reduce heat to low and cook for
1-2 minutes. Then top with salsa and cheese and cover tightly. Cook 1-2 more
minutes until eggs are set and cheese is melted. Top with chopped green onions.
Cheeseburger*
5 oz. ground beef
1 tsp. Worcestershire sauce
1/3 medium size onion
1/2 tsp. garlic powder
1 oz. cheddar cheese
Choose your cooking method! To make your burger, add ground beef,
Worcestershire sauce, chopped onion, and garlic powder, mixing thoroughly, then
form into
a pattie(s). The burger(s)can be grilled, broiled or pan-fried in a non-stick
pan sprayed lightly with cooking spray. Cook burger(s)until no longer pink
inside or temperature reaches 160-170 degrees. Top your burger with cheese just
before removing from the heat to melt. Serve on a fresh bed of salad greens
drizzled with dressing.
Teriyaki Pork Chop*
6 oz. lean, boneless pork chop
1 1/2 tbsp. Atkins Teriyaki Sauce and Marinade
1/4 tsp. garlic powder
1 green onion
Heat broiler. Spray broiler pan with cooking spray. Rinse pork chop and pat
dry. Rinse and slice green onion thinly. Combine the teriyaki sauce, garlic
powder and green onion in a shallow dish. Add pork chop and coat with mixture.
Cover and marinate in the refrigerator for at least 30 minutes. Remove pork chop
from marinade and place chop in broiler pan; broil 4-5 minutes per side until
browned. Discard marinade. Serve.
Roasted Asparagus*
2/3 cup cooked asparagus
1/3 tbsp. olive oil
Preheat oven to 425 degrees F. Place asparagus in a single layer in roasting
pan. Drizzle with the olive oil and roast about 5-6 minutes, turning once.
Note: You can use fresh asparagus instead and increase cooking time about 5-8
minutes.
Chicken Salad*
2 1/2 oz. boneless chicken breast
2/3 tbsp. regular mayonnaise
1/2 large celery stalk
Boil chicken until thoroughly cooked. Chop chicken and celery and mix with
mayonnaise until well blended.
Chicken Cordon Bleu*
4 oz. boneless chicken breast
1 oz. deli ham
1/2 oz. Swiss cheese
1 tbsp. olive oil
Pre-heat oven to 400 degrees F. Rinse and pat dry chicken breast; place on
separate cutting board and make a horizontal slit through the thicker side,
cutting almost to opposite side. Open breast to form two flaps. Place ham and
Swiss cheese on one side of chicken breast, leaving 1/4-1/2 inch”
border(depending
on size), then fold over filling. Season breast with spices if desired, and
drizzle it with olive oil ; place on baking sheet. Bake for 25 to 30 minutes
turning once half way through cooking, until browned on the outside and cooked
through.
Shopping List
Dairy
11 large eggs
1 oz. cheese
3 tsp. butter
7 oz. cheddar cheese
1 oz. Mozzarella cheese
2 oz. Swiss cheese
1 oz. shredded cheese
Meat/Fish/Poultry
2 oz. Canadian bacon
6 oz. canned chicken
3 oz. pork sausage
5 oz. deli ham
20 oz. boneless chicken breast
4 oz. boneless roasted chicken thigh with skin
17 oz. ground beef
11 oz. lean, boneless pork chop
Frozen Foods
1 frozen char-broiled beef patty, fully cooked
Produce
2 cups fresh broccoli
2 large celery stalks
3 medium cucumbers
9 cups mixed salad greens
1 cup lettuce, romaine or lettuce of choice
1 cup fresh mushrooms
4 medium size fresh tomatoes
2 packages cherry tomatoes (approximately 15 per package)
1 fresh medium zucchini
2 fresh radishes
1 cup sliced mushrooms
1 medium size onion
2 green onions
1 small onion
1 cup cooked asparagus
Canned/Bottled
2 oz. olive oil
2 dill pickle spears
1 cup Atkins Sweet Dressing
5 tbsp. regular mayonnaise
8 oz. tuna, packed in oil
1 tsp. canola oil
1 cup low sodium salsa
3 tsp. Worcestershire sauce
3 tsp. sesame oil
1 cup white wine
Dry Goods
1 slice Atkins Bread
2 tbsp. sliced almonds
1 tbsp. sesame seeds
Condiments
1 tsp. dried basil
1 tsp. black pepper
1 tsp. chili powder
3 tsp. garlic powder
1 tsp. oregano
1 tsp. paprika
1 tsp. nutmeg
1 tsp. dried dill
1 tsp. cumin
1 tsp. thyme
1 tsp. dried rosemary
5 tbsp. Atkins Teriyaki Sauce and Marinade
Fruit/Juice
1 fresh lemon
Friends are like angels who lift us to our feet, when our wings have trouble
remembering how to fly.

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