Read The New Atkins Made Easy Online

Authors: Colette Heimowitz

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BOOK: The New Atkins Made Easy
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Atkins Phase 2 (Balancing) Meal Plan at 25g NC/day

 

Monday

Tuesday

Wednesday

Thursday

BREAKFAST

2 eggs

1
/
4
cup chopped onion

1 tsp olive oil

1 oz Cheddar cheese

Atkins Advantage Peanut Butter Granola Bar

25 almonds

Atkins Frozen Farmhouse-Style Sausage Scramble

4 oz steak or hamburger

1 tsp olive oil

1
/
2
cup chopped bell pepper

1
/
4
cup chopped onion

1 oz Cheddar cheese

Net Carbs: 4.1g; FV: 3.1g

Net Carbs: 5.8g; FV: 0g

Net Carbs: 5g; FV: 1g

Net Carbs: 5.6g; FV: 5.3g

SNACK

Atkins Advantage Vanilla Shake

25 almonds

1 small tomato

1 oz Monterey Jack cheese

3
/
4
cup sliced bell pepper

2 Tbsp ranch dressing

10 walnut halves

Atkins Advantage Milk

Chocolate Delight Shake

15 walnut halves

Net Carbs: 3.8g; FV: 0g

Net Carbs: 2.6g; FV: 2.5g

Net Carbs: 4.9g; FV: 2.8g

Net Carbs: 4.1g; FV: 0g

LUNCH

Atkins Frozen Crustless Chicken Pot Pie

4–6 oz chicken

1 small tomato

1 cup mixed greens

1
/
2
avocado

2 Tbsp ranch dressing

20 almonds

Atkins Frozen Beef Merlot

4–6 oz ham or pork chop

1 cup baby spinach

1
/
2
avocado

1 Tbsp ranch dressing

Net Carbs: 5g; FV: 4g

Net Carbs: 8g; FV: 5.1g

Net Carbs: 6g; FV: 4g

Net Carbs: 3.5g; FV: 2.8g

SNACK

Atkins Advantage Coconut Almond Delight Bar

20 almonds

1 stalk celery

1 oz Cheddar cheese

Atkins Advantage Café Caramel Shake

25 almonds

1 small tomato

2 Tbsp vinaigrette

25 almonds

Net Carbs: 5.3g; FV: 0g

Net Carbs: 1.4g; FV: 1g

Net Carbs: 4.8g; FV: 0g

Net Carbs: 5.7g; FV: 2.5g

DINNER

4–6 oz canned tuna or fish filet

2 cups mixed greens

1
/
2
avocado

2 Tbsp vinaigrette

1 cup broccoli florets

Atkins Frozen Meatloaf with Portobello Mushroom Gravy

4–6 oz chicken

1 cup broccoli florets

1 Tbsp olive oil

2 cups mixed greens

2 Tbsp creamy Italian dressing

Atkins Frozen Chicken and Broccoli Alfredo

Net Carbs: 5.9g; FV: 5.6g

Net Carbs: 7g; FV: 4g

Net Carbs: 4.5g; FV: 4.3g

Net Carbs: 5g; FV: 5g

 

Total Net Carbs: 24.1g

Total Net Carbs from FV: 12.7g

Total Net Carbs: 24.8g

Total Net Carbs from FV: 12.6g

Total Net Carbs: 25.2g

Total Net Carbs from FV: 12.1g

Total Net Carbs: 23.9g

Total Net Carbs from FV: 15.6g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

Atkins Phase 2 (Balancing) Meal Plan at 25g NC/day

 

Friday

Saturday

Sunday

BREAKFAST

1 cup baby spinach

1 small tomato

1
/
2
avocado

1 oz Monterey Jack cheese

25 almonds

Atkins Frozen Tex-Mex Scramble

2 eggs

2 cups baby spinach

1 Tbsp olive oil

1
/
2
bell pepper

1 oz Monterey Jack cheese

Net Carbs: 8.2g; FV: 5.3g

Net Carbs: 5g; FV: 3g

Net Carbs: 6.2g; FV: 5.3g

SNACK

2 oz Cheddar cheese

1 small tomato

2 Tbsp vinaigrette

Atkins Advantage Caramel Chocolate Nut Roll Bar

15 walnut halves

1 stalk celery

1 oz Cheddar cheese

Net Carbs: 3.6g; FV: 2.5g

Net Carbs: 5.1g; FV: 0g

Net Carbs: 1.4g; FV: 1g

LUNCH

Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy

4–6 oz canned tuna or fish filet

2 Tbsp mayonnaise or tartar sauce

1 stalk celery

1
/
4
cup chopped bell pepper

1 small tomato

Atkins Advantage Chocolate Peanut Butter Bar

20 walnut halves

Net Carbs: 6g; FV: 4g

Net Carbs: 5g; FV: 5g

Net Carbs: 4.8g; FV: 0g

SNACK

Atkins Advantage Caramel Chocolate Peanut Nougat Bar

Atkins Advantage Vanilla Shake

25 almonds

1
/
2
cup chopped bell pepper

2 Tbsp ranch dressing

Net Carbs: 3g; FV: 0g

Net Carbs: 3.8g; FV: 0g

Net Carbs: 2.9g; FV: 2.2g

DINNER

4–6 oz ham or pork chop

1 cup broccoli

1 cup mixed greens

2 Tbsp creamy Italian dressing

10 walnut halves

4 oz steak or hamburger

1 small tomato

1
/
2
avocado

1
/
2
small onion, sliced

Atkins Frozen Crustless Chicken Pot Pie

25 almonds

Net Carbs: 4.6g; FV: 2.9g

Net Carbs: 6.4g; FV: 6.4g

Net Carbs: 7.8g; FV: 4g

 

Total Net Carbs: 25.4g

Total Net Carbs from FV: 14.7g

Total Net Carbs: 25.3g

Total Net Carbs from FV: 14.4g

Total Net Carbs: 23.1g

Total Net Carbs from FV: 12.5g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

To update your shopping list, simply add the two items in boldface to your Week 1 shopping list. Also add any foods resulting from your modifications to the meal plan for this week.

PHASE 2 (BALANCING) WEEK 1

PROTEINS

DAIRY/CHEESE

VEGETABLES

CONDIMENTS/NUTS

ATKINS PRODUCTS

Steak or Hamburgers

Butter

Hass Avocados

Creamy Italian Dressing
*

Atkins Bars

Chicken

Cheddar Cheese

Baby Spinach

Mayonnaise
*
or Tartar Sauce
*

Atkins Shakes

Eggs

Monterey Jack Cheese

Broccoli Florets

Ranch Dressing
*

Atkins Frozen Meals

Ham or Pork Chops

 

Celery

Vinaigrette
*

 

Canned Tuna or Fish Filets

 

Lettuce/Mixed Greens

Extra Virgin Olive Oil

 

Bacon

 

Onions

Almonds

 

Sausages

 

Green or Red Bell Peppers

Walnuts

 

 

 

Tomatoes

 

 

*
Select sauces and condiments without added sugar.

TO DRINK OR NOT TO DRINK? THAT IS THE QUESTION

Alcoholic beverages are permissible in Phase 2 (Balancing). But your body burns alcohol, just as it does carbohydrate and fat. In fact, it burns alcohol before fat and after blood sugar (from carbs). So drinking wine, beer, or spirits delays fat burning. Although white and brown spirits (whiskey, rum, gin, vodka, etc.) contain no carbs, a 3
1
/
2
-ounce serving of white, red, or dry dessert wine contains 1, 2, or 4 grams of carbs, respectively. An ounce of spirits or a glass of wine is not going to have a big impact on your daily carb tally, but beer is another story. A 12-ounce can or bottle of most beer contains upward of 13 grams of
carbs. Low-carb or “lite” beer cuts that to roughly 2.5 or 5.6 grams, respectively. Avoid wine coolers and conventional mixers, which are full of sugar. Fortunately, there are quite a few sugar-free mixers available.

So should you drink once you reach OWL? That depends.

• Can you stop at one drink (for women) or two drinks (for men)?

• Are you willing to drink spirits neat, with club soda or water, or with a sugar-free mixer?

• Can you moderate your intake of snacks such as salted peanuts or any other food when imbibing?

If the answer to any of these questions is no, you're probably better off waiting until you're closer to your goal weight to reintroduce alcohol.

CHEERS, SUGAR-FREE!

Most cocktails present liquid trouble. A 3
1
/
2
-ounce margarita, for example, racks up almost 14 grams of Net Carbs, and a piña colada more than 22 grams. But here's the good news. The following companies make sugar-free mixers for various drinks. Not every company offers every option, but you'll be able to find mixers for a bloody Mary, daiquiri, mai tai, margarita, cranberry or sour apple martini, mojito, mudslide, piña colada, and sweet and sour:

• Baja Bob's sugar-free cocktail mixers;
bajabob.com

• Scales Cocktails;
scalescocktails.com

• Lt. Blender's sugar-free cocktail mixers;
ltblender.com

• Master of Mixes Lite Mixes; masterofmixes.com/lite

THE SCOOP ON SUGAR: PRIME OFFENDERS

Added sugars are found in countless common foods. Here's the (not so) skinny on a few that you may have been eating and drinking before you began Atkins, starting with those in which you wouldn't expect to find sugar and ending with those in which it's a key ingredient. Prepare to be astounded!

FOOD

SERVING

SUGAR CONTENT

Skippy Peanut Butter

2 tablespoons

3 grams

Kikkoman Seasoned Rice Vinegar

1 tablespoon

4 grams

Burger King Sweet and Sour Dipping Sauce

1 packet

10 grams

Nature Valley Trail Mix Chewy Granola Bar

1 bar

12 grams

Bush's Original Baked Beans

1
/
2
cup

12 grams

Campbell's Condensed Tomato Soup

1
/
2
cup

12 grams

Glacéau Vitamin Water

20 ounces

31 grams

Health Valley Apple Cobbler Cereal Bar

1 bar

16 grams

KFC Sweet & Spicy Wings

5.6 ounces

15 grams

Kikkoman Hoisin Sauce

2 tablespoons

17 grams

Libby's Easy Pumpkin Pie Mix

1
/
3
cup

17 grams

Snapple Iced Tea

8 ounces

18 grams

McDonald's Fruit 'N Yogurt Parfait

5.2 ounces

23 grams

Dannon Low-Fat Coffee Yogurt

6 ounces

26 grams

Ocean Spray Cranberry Juice

8 ounces

30 grams

Aunt Jemima Original Pancake Syrup

1
/
4
cup

32 grams

BOOK: The New Atkins Made Easy
9.06Mb size Format: txt, pdf, ePub
ads

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