Low Carb Diet Menu
Foods to Avoid
Sugar – Softdrinks, fruit juices, agave, candy, ice cream, etc.
Refined Grains – Wheat, Rice, Barley & Rye, bread, cereal & Pasta
Trans Fat – Hydrogenated / Patrially hydrogenated oil
Diet & Low fat products – Dairy Products, cereals / crackers
Highly processed food / factory made products
Starchy Vegetables
Beverages you can drink
Coffee
Tea
Water
Sparkling Water
Low Carb Diet Menu
Monday
Breakfast Omelet w/ various veggies, fried in butter / coconut oil
Lunch Grass-fed yogurt / blueberries and handful of almonds
Dinner Bunless cheeseburgers served w/ veggies & salsa sauce
Tuesday
Breakfast Bacon and eggs
Lunch Leftover burers and veggies from previous night
Dinner Salmon w/ butter & veggies
Wednesday
Breakfast Egg & veggies, fried in butter / coconut oil
Lunch Shrimp salad w/ some olive oil
Dinner Grilled chicken w/ veggies
Thursday
Breakfast Omelet w/ veggies, fried in butter / coconut oil
Lunch Smoothie w/ coconut milk, berries, almonds and protein powder
Dinner Steak & veggies
Friday
Breakfast Bacon and eggs
Lunch Chicken salad w/ some olive oil
Dinner Pork chops w/ veggies
Saturday
Breakfast Omelet w/ various veggies
Lunch Grass-fed yogurt / blueberries and handful of walnuts
Dinner Meatballs w/ veggies
Sunday
Breakfast Bacon and eggs
Lunch Smoothie w/ coconut milk, a dash of heavy cream, protein powders w/
berries
Dinner Grilled chicken wings w/ raw spinach on the side
Atkins Diet
4-Phase plan
Phase 1 (Induction) – Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high
protein, with low-crab vegetables like leafy greens. This kick-starts the weight loss.
Phase 2 (Balancing) – Slowly add more nuts, low-carb vegetables and small amounts of
fruit back to your diet.
Phase 3 (Fine-tuning) – When you’re very close to your goal weight, add more carbs to
your diet until weight loss slows down.
Phase 4 (Maintenance) – Here you can eat as many healthy carbs as your body can
tolerate w/o regaining weight.
Foods to avoid
Sugar – Soft drinks, fruit juices, cakes, candy, ice cream, etc.
Grains – Wheat, spelt, rye, barley, rice.
Vegetable oils – Soybean oil, corn oil, cotton seed oil, canola oil and a few others.
Trans fats – Usually found in processed foods w/ word “hydrogenated” on the
Ingredients list.
“Diet” and “Low-fat” foods – These are usually very high in sugar.
High-carb vegetables – carrots, turnips, etc (induction only)
High-carb fruits – Bananas, apples, oranges, pears, grapes (induction only).
Starches – Potatoes, sweet potatoes (induction only)
Legumes – lentils, beans, chickpeas, etc. (induction only).
Beverages you can drink
Water
Coffee
Green tea
Atkins Diet Menu
Monday
Breakfast Eggs & veggies fried in coconut oil
Lunch Chicken salad w/ olive oil, and a handful of nuts
Dinner Steak and veggies
Tuesday
Breakfast Bacon and eggs
Lunch Leftover chicken and veggies from the night before
Dinner Bunless cheesebirger, w/ vegetables and butter
Wednesday
Breakfast Omelet w/ veggies, fried in butter
Lunch Shrimp salad with some olive oil
Dinner Ground-beef stir fry, w/ veggies
Thursday
Breakfast Eggs and veggies, fried in coconut oil
Lunch Leftover stirfry from dinner the night before
Dinner Salmon w/ butter and veggies
Friday
Breakfast Bacon and eggs
Lunch Chicken salad w/ olive oil and a handful of nuts
Dinner Meatballs and vegetables
Saturday
Breakfast Omelet w/ various vegetbales, fried in butter
Lunch Leftover meatballs from the night before
Dinner Pork chops w/ vegetables
Sunday
Breakfast Bacon and eggs
Lunch Leftover pork chops from the night before
Dinner Grilled chicken wings w/ some salsa and veggies
