Atkins and Paleo Challenge Box Set (10 in 1): Over 400 Atkins and Paleo Recipes With Pressure, Slow Cooker and Cast Iron for Busy People (Atkins Diet & Paleo Recipes) (15 page)

Here is a sample meal plan for you using the recipes in the previous chapters. Remember to do your research on how the Atkins challenge works. You need to be very disciplined on the first phase of the diet. Choose the lowest carb content recipes and then gradually add as you reach the succeeding phases. Once you reach your target weight

Week 1

Day 1

Breakfast: Sausage and Eggs

Lunch: Kielbasa

Dinner: Buffalo Chicken

Day 2

Breakfast: Cheese Casserole

Lunch: Burritos

Dinner: Salmon and Lemon

Day 3

Breakfast: Chili

Lunch: Ribs in Soy Sauce

Dinner: Mahi-Mahi

Day 4

Breakfast: Sausage Hash

Lunch: Buffalo Chicken

Dinner: Lentil Soup

Day 5

Breakfast: Pumpkin Cake

Lunch: Turkey Stew

Dinner: Scampi

Day 6

Breakfast: Meatball Soup

Lunch: Classic Chicken

Dinner: Cod and Shrimp Stew

Day 7

Breakfast: Cheese Pepper

Lunch: Spicy Beef

Dinner: Kielbasa

Week 2

Day 8

Breakfast: Quinoa

Lunch: Beef and Lime

Dinner: Lentil Soup

Day 9

Breakfast: Breakfast Pie

Lunch: Beef with Tomatoes

Dinner: Chicken and Cabbage Soup

Day 10

Breakfast: Overnight Casserole

Lunch: Mexican Beef

Dinner: Lobster Bisque

Day 11

Breakfast: Mexican Breakfast

Lunch: Chicken in Balsamic Vinegar

Dinner: Salmon and Lemon

Day 12

Breakfast: Apple Oatmeal

Lunch: Stuffed Chicken Breast

Dinner: Lobster Bisque

Day 13

Breakfast: Chocolate Cake             

Lunch: Pot Roast             

Dinner: Jambalaya

Day 14

Breakfast: Veggie Casserole

Lunch: Ragu

Dinner: Cod and Shrimp Stew

Week 3

Day 15

Breakfast: Meatloaf

Lunch: Chicken and Sausage

Dinner: Shrimp Feta

Day 16

Breakfast: Meatloaf

Lunch: Chicken Adobo

Dinner: Pot Roast

Day 17

Breakfast: Breakfast Pie

Lunch: Chicken and Tomatoes

Dinner: Cabbage Rolls

Day 18

Breakfast: Overnight Casserole

Lunch: Beef with Tomatoes

Dinner

Day 19

Breakfast: Hazelnut Oatmeal

Lunch: Vegetable Curry Soup

Dinner: Chicken and Balsamic Vinegar

Day 20

Breakfast: Hash Browns

Lunch: Chicken and Cabbage Soup

Dinner: Ribs in Soy Sauce

Day 21

Breakfast: Mexican Breakfast

Lunch: Cauliflower Pasta

Dinner: Beef and Limes

Week 3

Day 22

Breakfast: Eggplant Pasta

Lunch: Brussels Sprouts Dip

Dinner: Salmon and Beans

Day 23

Breakfast: Hash Browns

Lunch: Chowder

Dinner: Teriyaki Tofu

Day 24

Breakfast: Meatball Soup

Lunch: Shrimp Grits

Dinner: Beans and Parmesan

Day 25

Breakfast: Veggie Casserole

Lunch: Chickpea Soup

Dinner: Mexican Beef

Day 26

Breakfast: Breakfast Frittata

Lunch: Turkey and Gravy

Dinner: Classic Chicken

Day 27

Breakfast: Apple Oatmeal

Lunch: Vegetable Curry Soup

Dinner: Shrimp Feta

Day 28

Breakfast: Veggie Casserole

Lunch: Tofu and Honey

Dinner: Chicken and Sausage

Day 29

Breakfast: Eggplant Pasta

Lunch: Cabbage Rolls

Dinner: Buffalo Chicken

Day 30

Breakfast: Chocolate Cake

Lunch: Ragu

Dinner: Jambalaya

Your crockpot will last longer if you maintain it. Make sure you know how to keep it clean. For example, cooking sprays and pot linings will make the job easier for you. These will coat the pot so that your ingredients will not stick into the pot.

Cooking on low and high requires different durations of cooking. There is no general rule on how to convert but on the average it takes twice as long to cook on low as it is with high. So for example, the recipe calls for a 10-hour cooking time on low, you can adjust to 4 to 5 hours on high. Read your slow cooker manual to make sure you make the right conversions.

Dieticians and doctors are the best professionals to help you decide on your diet. Atkins does work, but you need to check if it is the best diet for you and your weight control goals.

Give yourself a few weeks to familiarize yourself with the best low carb ingredients and techniques in cooking. When you feel confident enough, allow yourself to be creative. Tweak the recipes to your preferences while watching the carb content. As long as you know your limits, you are free to adjust the recipes and make them your own.

Prepping for the challenge is just as important as watching the carbs during the challenge. While prepping may not guarantee success, it will certainly increase the chances of you succeeding. There are several ways of prepping. I would recommend that you start cleaning up your pantry and kitchen for the usual high carb content food items. You can also begin to lower your carb intake so that by the time you start with the first phase you will have an easier time in completing this difficult phase.

It is all not smooth sailing with the challenge. Some people make mistakes; some people cheat, and some people give up. Do not worry if you exceed on a carb allotment for the day. Start again and you will be rewarded at the end of the challenge.

Congratulations on being successful with the challenge! Believe me; this success is just the first of many. You will reach the target weight you want; you will maintain the weight, and you will have a better lifestyle. You may worry that you might relapse, but if you are like me, you will find that your body and taste have adjusted itself to the healthy ingredients that you have been eating for the past month. This is a total lifestyle change, and you are just beginning to reap its benefits!

Atkins Pressure Cooker

35 Delicious Atkins-Approved and Easy-to-Cook Recipes Using Only Your Pressure Cooker

As with so many people I use to struggle with my weight. It seemed the less I ate, the more I gained. It seemed impossible to be a normal weight. As with my weight my health was on a downward spiral. I was on a lot of medicine for all my health problems. My weight was the cause of my health problems.

After seeing my family falling into the same steps, I knew I had to change something. I had no idea of what to do, we had tried every diet out there, and none had helped. On a couple of diets, I actually gained weight.

Then a family friend found the Atkins program and I’m glad they did because I had lost of hopes of being healthy. We decided to start the program. We cleaned out all the hidden bad food in the house

And made a list and went to the grocery store. When we got home we were not starting another diet but a new way of life, but at the moment we thought it was just another fad diet. Boy were we wrong, and we are so thankful for the Atkins program. I’m now off all the meds, and I am packed full of energy and so is my family. For the first time ever I can say my family, and I are healthy and trim.

I decided to share my favorite recipes with you and show you being healthy is so easy and fast. With this book, you can change your life as well and be a healthier, happier you.