Sharon`s meal plan copy

Transcription

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Dinner
Snack
Lunch
Snack
Breakfast
SHARON’S MEAL PLAN
Week 1
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Atkins Frozen
Farmhouse-Style
Sausage Scramble
Spinach, Swiss Chard
and Cheese Bake
Portobello Mushroom
Caps with Chorizo
and eggs
Atkins Frozen
Tex-Mex Scramble
Turkey Breakfast
Meatloaf
Poached Eggs Over
Tomato, Avocado
and Muenster
Fluffy Flax Waffles
with Turkey Sausage
Net Carbs: 5g
Net Carbs: 4.1g
Net Carbs: 6.2g
Net Carbs: 5g
Net Carbs: 2.8g
Net Carbs: 4.9g
Net Carbs: 3.8g
Cucumbers with
Green Goddess
Dressing
Ham, Muenster
and Asparagus
Roll-Ups
Atkins Advantage
Caramel Fudge
Brownie Bar
Celery with
Gouda Cheese
Tomato Mozzarella
Melt
Atkins Advantage
Café Caramel Shake
Celery and
Monterey
Jack Cheese
Net Carbs: 2.2g
Net Carbs: 2.2g
Net Carbs: 3g
Net Carbs: 1.6g
Net Carbs: 4.6g
Net Carbs: 2g
Net Carbs: 2.2g
Atkins Frozen
Roast Turkey
Tenders with Herb
Pan Gravy
Roast Beef on
Mixed Green Salad
Atkins Frozen
Crustless Chicken
Pot Pie
Tuna-Celery Salad
with Avocado and
Mixed Greens
Atkins Frozen
Italian Sausage
Primavera
Turkey Cobb Salad
Atkins Frozen
Chicken and
Broccoli Alfredo
Net Carbs: 6g
Net Carbs: 4.8g
Net Carbs: 5g
Net Carbs: 6.4g
Net Carbs: 5g
Net Carbs: 4.3g
Net Carbs: 5g
Caprese Salad
Atkins Advantage
Coconut Almond
Delight Bar
Cherry Tomatoes with
Muenster Cheese
Atkins Advantage
Milk Chocolate
Delight Shake
Avocado with Blue
Cheese Dressing
Atkins Advantage
Triple Chocolate Bar
Atkins Advantage
Caramel Fudge
Brownie Bar
Net Carbs: 2.3g
Net Carbs: 2g
Net Carbs: 2.9g
Net Carbs: 2g
Net Carbs: 2g
Net Carbs: 3g
Net Carbs: 3g
Blackened Salmon
with Cucumber Relish
and Cauliflower
Atkins Frozen
Chicken Marsala
Roast Pork Loin
Over Sautéed Squash
Sausages with
Baby Kale and
Mustard Sauce
Atkins Frozen
Roast Turkey
Tenders with
Herb Pan Gravy
Lemon Chicken,
Cauliflower-Parmesan
Mash and Salad
Beef Bolognaise
with Parmesan
Net Carbs: 5.3g
Net Carbs: 7g
Net Carbs: 3.4g
Net Carbs: 6g
Net Carbs: 6g
Net Carbs: 7.3g
Net Carbs: 6.3g
Total Net Carbs: 21.5g
Add Atkins Endulge Treats to your meal plan as desired!
Total Net Carbs: 21g
JOIN NOW
to create, customize and save
your own personal meal plans!
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Dinner
Snack
Lunch
Snack
Breakfast
Week 2
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Cheddar Omelet
Sautéed with Tomato
and Zucchini
Turkey Breakfast
Meatloaf
Atkins Frozen
Farmhouse-Style
Sausage Scramble
Chorizo, Green Chili
and Tomato Frittata
Atkins Frozen
Tex-Mex Scramble
Beef Huevos
Rancheros on
Canadian Bacon
Fluffy Flax Waffles
with Turkey Sausage
Net Carbs: 6.1g
Net Carbs: 2.8g
Net Carbs: 5g
Net Carbs: 3.3g
Net Carbs: 5g
Net Carbs: 2.5g
Net Carbs: 3.8g
Muenster Cheese
Atkins Advantage
Coconut Almond
Delight Bar
Avocado and Ranch
Dressing
Atkins Advantage
Dark Chocolate
Royal Shake
Black Olives
and Cheddar
Atkins Advantage
Caramel Fudge
Brownie Bar
Cucumber with
Greek Vinaigrette
Net Carbs: 2.9g
Net Carbs: 2g
Net Carbs: 2.2g
Net Carbs: 2g
Net Carbs: 1.4g
Net Carbs: 3g
Net Carbs: 3.3g
Creamy
Lemon-Spinach
Chicken Soup
Italian Sausage with
Pasta and Green
Beans
Atkins Frozen
Italian-Style
Pasta Bake
Turkey Burger
Topped with Aioli
and Spinach Salad
Atkins Frozen
Chicken and
Broccoli Alfredo
Cauliflower Salad
with Salmon
Atkins Frozen
Sesame Chicken
Stir-Fry
Net Carbs: 3.9g
Net Carbs: 6.7g
Net Carbs: 7g
Net Carbs: 7.6g
Net Carbs: 5g
Net Carbs: 6.6g
Net Carbs: 7g
Atkins Advantage
Caramel Fudge
Brownie Bar
Atkins Advantage
Mocha Latte Shake
Zucchini and
Monterey Jack
Cheese
Atkins Advantage
Dark Chocolate
Almond Coconut
Ranch Dressing
Atkins Advantage
Vanilla Shake
Caprese Salad
Net Carbs: 3g
Net Carbs: 2g
Net Carbs: 1.6g
Net Carbs: 3g
Net Carbs: 3.2g
Net Carbs: 1g
Net Carbs: 2.3g
Atkins Frozen
Beef Merlot
Chicken Parmesan
with Garlic Sautéed
Baby Broccoli
Beef Sautéed with
Vegetables Over
Romaine
Curried fish and
Red Peppers
Over Broccoli
Balsamic Pork
Loin with Roasted
Rosemary Cauliflower
Grilled Italian Chicken
with Yellow Squash
and Salad
Atkins Frozen
Roast Turkey
Tenders with
Herb Pan Gravy
Net Carbs: 6g
Net Carbs: 7.9g
Net Carbs: 6.3g
Net Carbs: 5.1g
Net Carbs: 6.9g
Net Carbs: 7.7g
Net Carbs: 6g
Add Atkins Endulge Treats to your meal plan as desired!
Total Net Carbs: 21g
Week 1 Recipes
Cucumbers with Green
Goddess Dressing
Servings: 1 • Nutritional Information Per Serving:
Fiber 0.5g • Protein 0.5g • Fat 13.5g • Calories 132.5
Caprese Salad
Fiber 1g • Protein 10g • Fat 27.5g • Calories 294
Blackened Salmon with Cucumber
Relish and Cauliflower
Fiber 4g • Protein 32g • Fat 33.5g • Calories 460.5
Ingredients
Ingredients
Ingredients
½ Cup cucumber slices
1 Serving Green Goddess Dressing
5 cherry tomatoes
2 Ounces fresh mozzarella cheese
1 Tablespoon extra-virgin olive oil
1 Tablespoon fresh basil, julienned
4 Cups cauliflower florets
1 Teaspoon dried basil
1 Teaspoon dried thyme
2 Tablespoons paprika
1 Teaspoon dried oregano
1 Teaspoon cayenne pepper
1 Teaspoon salt
20 Ounce-weights salmon fillet
3 Tablespoons olive oil
1 Cup pared chopped cucumber
2 Tablespoons lime juice
1 Tablespoon extra virgin olive oil
½ tsp granular sugar substitute (sucralose)
½ Teaspoon dried dill weed
Directions
1. Use the Atkins recipe to make Green Goddess Dressing.
2. Slice cucumbers and drizzle with dressing
Directions
1. Slice tomatoes and mozzarella.
2. Drizzle with olive oil.
3. Julienne the fresh basil leaves and sprinkle on top. Serve
immediately.
Directions
1. Steam cauliflower for 10 minutes or until tender. While
cauliflower cooks prepare salmon.
2. Combine all spices (except dill weed) and 1 tsp salt for the
blackening rub. Brush each piece of salmon with 1
tablespoon olive oil and then coat evenly with the blackening
rub. Set aside and prepare a heavy skillet with 1 tablespoon
olive oil over medium high heat.
3. Once the oil begins to shimmer in the skillet, place the
salmon flesh side down and cook for 2-3 minutes until
blackened. Flip over so the skin is down and continue to cook
for 5-6 minutes until the skin is crispy and the fish flakes easily
with a fork.
4. For the relish: finely dice the cucumber. Add lime juice, extra
virgin olive oil, granular sugar substitute, dill weed and
season with 1/4 tsp salt and 1/4 tsp pepper.
5. Mash the cooked cauliflower with and the final tablespoon of
olive oil. Spoon onto four plates. Serve the salmon over the
cauliflower and top with 1/4 cup cucumber relish.
Total
Net
Carbs
2.2g
2.3g
5.3g
Week 1 Recipes
Spinach, Swiss Chard
and Cheese Bake
Ham, Muenster and
Asparagus Roll-Ups
Fiber 1g • Protein 35g • Fat 43g • Calories 546
Roast Beef on Mixed Green Salad
Fiber 3.5g • Protein 38g • Fat 23g • Calories 394.5
Ingredients
Ingredients
Ingredients
30 Ounces chopped frozen spinach, thawed
20 Ounces Swiss chard, cooked and chopped
3 eggs
1 Cup sour cream
1⁄8 Teaspoon ground nutmeg
½ Teaspoon salt
¼ Teaspoon black pepper
6 Ounces extra sharp shredded Cheddar cheese
4 Ounces sliced ham
2 Ounces Muenster cheese
4 asparagus spears
2 Tablespoons mayonnaise
4 Ounces roast beef, cut into strips
2 Cups mixed greens
¼ Cup red bell pepper, chopped
1 Serving Garlic Ranch Dressing
Directions
Directions
1. Slice the ham and Muenster into 4 thin slices.
2. Layer ham with mayonnaise and cheese. Roll around the
asparagus. Or roll asparagus with ham and cheese and dip
into mayonnaise. Pin roll-ups with tooth picks if desired.
1. Use the Atkins recipe to make Garlic Ranch Dressing for this
salad.
2. Combine the greens with the bell peppers and toss with
the dressing.
3. Top with roast beef and serve immediately.
2.2g
4.8g
Directions
1. Defrost spinach and Swiss chard; pour off excess water and
squeeze dry.
2. Preheat oven to 350°F.
3. In a bowl, mix spinach, chard, eggs, sour cream and
nutmeg; season well with salt and pepper.
4. Transfer to a shallow buttered baking dish. Using a spatula,
even out the mixture; top with cheese.
5. Bake 40 minutes until bubbly and browned on top. Serve
immediately or at room temperature.
Total
Net
Carbs
4.1g
Portobello Mushroom Caps
with Chorizo and Eggs
Week 1 Recipes
Muenster Cheese
Roast Pork Loin
Over Sautéed Squash
Ingredients
Ingredients
Ingredients
2 portobello mushroom caps
1 Tablespoon extra virgin olive oil
4 Ounces chorizo sausage
¼ Cup chopped red bell pepper
¼ Cup chopped onion
1 Tablespoon fresh cilantro
2 large eggs
¼ Cup shredded mozzarella cheese
5 cherry tomatoes
2 Ounces Muenster cheese
1¼ Pounds pork loin
2 garlic cloves
1 Tablespoon fresh rosemary
2 medium zucchini
4 Tablespoons extra virgin olive oil
1½ Teaspoons dried oregano
2 Ounces crumbled feta cheese
Directions
1. Enjoy the cherry tomatoes with the cheese.
Directions
Directions
1. Preheat an oven to 350 F. Pierce pork loin with a knife in
several places. Using the flat edge of a large knife make a
paste out of the garlic, rosemary and salt. Rub into the
knife piercings and all over the loin along with 2
tablespoons olive oil. Season with additional salt and
freshly ground pepper.
2. Place the loin on a roasting pan and place into the oven.
Baste with juices as it cooks, turning 2-3 times for about 1
1/2 hours or until it is no longer pink in the center and the
internal temperature reaches 145 F. Remove from the oven
when done, tent with foil and set aside.
3. While meat is resting, cut zucchini into 1/4-inch rounds and
prepare a saute pan over medium heat with 2 tablespoons
oil. Add zucchini and oregano and saute until softened,
about 4 minutes. Add the feta cheese and serve
immediately with the roast pork.
1. Preheat oven to 375 F. Remove stem and gills from
mushrooms and brush with olive oil. Place on a baking
sheet covered with aluminum foil and bake for 10 minutes
until softened.
2. While the mushrooms are in the oven, cook the chorizo,
bell pepper and onion in a medium skillet until the
vegetables are softened and the chorizo is fully cooked.
Drain off excess oil, stir in cilantro and fill the mushroom
caps evenly with the mixture on the baking sheet.
3. Fry two eggs to desired doneness in the skillet used for the
chorizo. Add an egg to each filled mushroom then top
with cheese. Place the mushroom caps back into the oven
for about 5 minutes to melt the cheese. Serve immediately.
Total
Net
Carbs
6.2g
2.9g
3.4g
Celery with Gouda Cheese
Fiber 1g • Protein 7g • Fat 8g • Calories 108.5
Week 1 Recipes
Tuna-Celery Salad with
Avocado and Mixed Greens
Sausages with Baby Kale
and Mustard Sauce
Ingredients
Ingredients
Ingredients
1 celery stalk
1 Ounce Gouda cheese
4 Ounces canned tuna
2 celery stalks
2 Tablespoons mayonnaise
2 Cups mixed greens
½ Hass avocado
1 Serving Sherry Vinaigrette
8 Ounces pork sausage links
1 Tablespoon olive oil
1½ Cups baby kale
½ Teaspoon garlic cloves, minced
¾ Cup chicken broth
1⁄3 Cup Sour Cream
1 Tablespoon Dijon mustard
Directions
1. Slice Celery into sticks and pair with Gouda.
Directions
1. Drain the tuna and finely dice the celery. Combine with the
mayonnaise and season with salt and freshly ground black
pepper.
2. Dress the greens with the vinaigrette, top with sliced
avocado and serve with the tuna-celery salad.
Total
Net
Carbs
1.6g
6.4g
Directions
1. Cook sausages in a heavy skillet over medium-high heat
until thoroughly cooked and nicely browned on all sides.
Slice diagonally and set aside.
2. Using the same skillet saute the baby kale and garlic with
the olive oil until wilted about 3-4 minutes. Add the
chicken broth and reduce liquid to about 1/2 cup.
3. Add the sour cream, Dijon mustard and 1/4 tsp each of salt
and black pepper (or to taste). Stir to fully incorporate and
add sausages back to pan. Cook an additional 1-2 minutes
to warm the sausages and serve immediately.
6g
Turkey Breakfast Meatloaf
Week 1 Recipes
Tomato Mozzarella Melt
Avocado with Blue Cheese Dressing
Fiber 4.5g • Protein 3.5g • Fat 23g • Calories 238.5
Ingredients
Ingredients
Ingredients
1 10 oz package frozen spinach
4 celery stalks
1 medium red bell pepper
1 medium green bell pepper
1 small onion
1½ Pounds turkey sausage
1½ Pounds ground turkey
6 large eggs
½ Teaspoon dried thyme
1⁄8 Teaspoon nutmeg
1⁄8 Teaspoon cayenne pepper
¼ Cup Mozzarella cheese, shredded
1 medium tomato
½ Hass avocado
1 Serving Blue Cheese Dressing
Directions
Directions
1. Cut tomato in half. Cut off top and bottom so it will sit flat.
2. Place 1/2 of cheese on each tomato half.
3. Place in microwave for 30-60 seconds until cheese melts or
place uner broiler for 1 minutes till cheese melts.
1. Use the Atkins recipe to make the Blue Cheese Dressing.
2. Slice avocado and drizzle with Blue Cheese Dressing.
Directions
1. Preheat oven to 350 F.
2. Thaw the spinach and coarsely chop. Dice the celery, bell
peppers and onion.
3. Combine the ground turkey sausage and turkey, spinach,
celery, bell peppers and onion until thoroughly mixed.
4. Add the eggs, thyme, cayenne, nutmeg, 1/2 teaspoon of
garlic powder (if desired) and season with salt and freshly
ground black pepper. Distribute evenly and place in two
standard quick bread pans (4x9 inches).
5. Bake until cooked through and browned on top; about
55-65 minutes. Serve immediately or freeze in individual
portions for up to 2 months.
Total
Net
Carbs
2.8g
4.6g
2g
Week 1 Recipes
Poached Eggs Over Tomato,
Avocado and Muenster
Turkey Cobb Salad
Fiber 4.5g • Protein 35.5g • Fat 45.5g • Calories 582
Lemon Chicken, CauliflowerParmesan Mash and Salad
Ingredients
Ingredients
Ingredients
2 large eggs
1⁄3 medium tomato, cut into 2 slices
1 Ounce Muenster cheese (1 slice)
½ Hass avocado, sliced
6 Pieces slices bacon
6 Cups shredded Romaine lettuce
3 Ounces Italian Dressing
2 large hard-boiled eggs, peeled and diced
1 Hass avocado, cubed
2 Cups cooked turkey, chopped
2 small tomatoes, cored and chopped
¾ Cup crumbled blue cheese
4 cups cauliflower florets
20 ounces boneless chicken breasts
½ medium lemon
½ cup grated Parmesan cheese
8 cups mixed greens
4 servings Italian Dressing
8 cups mixed greens
4 servings Italian Dressing
Directions
1. Poach egg: add 2–3 inches of water with a pinch of salt to a
saucepan. Bring to a boil; then turn down heat and allow
water to simmer until barely any bubbles remain around
the edges. Crack an egg into a cup and carefully slide it into
the water. Cook 2 minutes for a runny yolk, 3 minutes for
medium firmness and 4 minutes for a firm yolk. Remove
with a slotted spoon. Gently pat with a paper towel to
remove excess water.
2. Slice tomato and avocado. Place tomato slices on a plate,
top with avocado, cheese and finally the egg.
3. Sprinkle with paprika (if desired), and season to taste with
salt and freshly ground black pepper.
Total
Net
Carbs
4.9g
Directions
1. This recipe calls for the Atkins recipe for Italian Dressing,
but you can also use any Italian dressing as long as it has
no added sugar.
2. Cook bacon in a skillet over medium-high heat till browned
and crispy. Drain off excess fat, cool and then coarsely
chop the bacon.
3. In a large bowl, toss Romaine with 3 tablespoons dressing
and mound it on a large serving platter.
4. Arrange bacon, eggs, avocado, turkey, tomatoes and blue
cheese in vertical stripes across the lettuce.
5. Drizzle with remaining dressing and serve.
4.3g
Directions
1. Use the Atkins recipe to make Italian Dressing for the salad.
2. Season the chicken with salt and freshly ground black
pepper. Grill or pan-fry the chicken with the oil in a
non-stick pan until no longer pink in the center and the
juices run clear.
3. While the chicken is cooking, steam the cauliflower in a
large pot of boiling water fit with a steamer basket. Steam
until tender about 10 minutes. Drain the cauliflower and
pat dry with a towel. Add parmesan cheese and mash
together adding salt and freshly ground black pepper to
taste.
4. Toss the mixed greens with the dressing. Serve the chicken
with a squeeze of lemon over the cauliflower mash with
the salad.
7.3g
Fluffy Flax Waffles
with Turkey Sausage
Fiber 16.5g • Protein 32.5g • Fat 36.5 • Calories 540
Week 1 Recipes
Celery and Monterey Jack Cheese
Beef Bolognaise with Parmesan
Ingredients
Ingredients
Ingredients
1 Ounce turkey sausage
1 large egg
1 Tablespoon unsweetened coconut milk
½ Teaspoon vanilla extract
½ Tablespoon canola oil
½ Cup golden flax seed meal
½ Ounce low carb protein powder
½ Tablespoon granular sugar substitute (sucralose)
¼ Teaspoon baking powder
1⁄16 Teaspoon nutmeg
1⁄16 Teaspoon salt
¼ Cup sugar free maple syrup
2 celery stalks
1 Ounce Monterey Jack cheese
1½ pounds ground beef
1 small white onion
2 garlic cloves, minced
1 medium zucchini
2 celery stalks
2 cups broccoli florets
16 ounces canned tomato sauce
½ tsp dried oregano
¼ tsp dried marjoram
½ tsp dried basil
¼ cup heavy cream
6 Tablespoons grated Parmesan cheese
Directions
1. Cut celery stalks into sticks and pair with Monterey Jack
Cheese.
Directions
1. Brown sausage in a skillet over medium-high heat until
cooked through. Remove excess fat by placing on a paper
towel and set aside.
2. While the sausage is cooking, preheat a non-stick waffle
maker. Spray well with non-stick spray just before pouring in
the batter.
3. Combine the eggs, coconut milk, vanilla and oil in a small
bowl. Mix thoroughly with a fork for about 1 minute. Add the
flax meal, protein powder, granular sugar substitute, baking
powder, nutmeg and salt. Mix thoroughly for 1-2 minutes.
4. Pour the batter into the waffle maker (it should fill 4 regular
1/2-inch waffle slots). Otherwise, simply fill with batter
according to your waffle maker instructions. For Belgium
waffles this recipe makes 2 1/2 squares.
5. Cook for 3-5 minutes until golden brown and set. Or follow
your waffle maker instructions. Serve with sugar-free pancake
syrup and sausage. These waffles freeze well. Reheat in a
toaster for 1-2 minutes.
Total
Net
Carbs
3.8g
Directions
1. Sauté the beef, chopped onion and garlic in olive oil over
medium heat in a heavy sauce pan for 5-10 minutes until
meat is lightly browned. Drain off excess fat.
2. Dice the zucchini, celery and broccoli. Add to the meat and
cook an additional 5 minutes until softened.
3. Add the tomato sauce, oregano, marjoram and basil. Allow
to simmer for 15 minutes then add cream. Stir to
incorporate and heat through an additional 2 minutes.
4. Serve immediately with 1 tablespoon freshly grated
Parmesan cheese per serving and an optional side salad
with low-carb dressing. This recipe makes terrific leftovers
and may be frozen for up to one month.
2.2g
6.3g
Cheddar Omelet Sautéed
with Tomato and Zucchini
Fiber 1g • Protein 27.5g • Fat 32.5g • Calories 430.5
Week 2 Recipes
Creamy Lemon-Spinach Chicken Soup
Fiber 2g • Protein 29.5g • Fat 11g • Calories 240.5
Italian Sausage with
Pasta and Green Beans
Fiber 4g • Protein 15.5g • Fat 38.5g • Calories 446
Ingredients
Ingredients
Ingredients
1 Teaspoon olive oil
½ Cup chopped zucchini
½ medium tomato, chopped
2 large eggs
½ Cup shredded Cheddar cheese
6 Cups baby spinach
¾ Pound cooked chicken breast
6 Cups chicken broth
1⁄3 Cup heavy cream
3 Tablespoons lemon juice
6 Ounces Italian sausage
¼ Cup heavy cream
3 Tablespoons sun dried tomatoes
2 Servings tofu shiritaki noodles
1 Cup green beans
Directions
Directions
Directions
1. Preheat a skillet with 1 teaspoon oil. Add chopped zucchini
to pan and sauté until soft about 2-3 minutes. Add
chopped tomatoes and heat through about 1 minute.
Remove from skillet and set aside.
2. Pour slightly beaten eggs into the skillet and cook 2-3
minutes until large bubbles begin to form and bottom
edge is set. Carefully lift one edge of omelet and flip over.
Cook an additional 2 minutes.
3. Layer half of cheese onto half of the omelet then top with
tomatoes and zucchini. Layer the second half of cheese
over the vegetables then carefully flip over the other half of
the omelet to sandwich in the cheese and veggies. Heat
through until cheese begins to melt.
4. Remove from heat to a serving plate and top with
remaining vegetables.
1. Finely chop the spinach and dice or shred the chicken. Add
both to a heavy pot along with the chicken stock and heat
over medium-high heat until it boils and the spinach is
wilted.
2. Add cream and continue to heat for another 3 minutes.
3. Remove from heat, season with lemon juice, salt and
freshly ground black pepper
1. Saute the Italian sausage in a skillet over medium-high
heat until browned and cooked through. Drain off excess
fat and add the cream and heat until almost boiling. Dice
the sun-dried tomatoes and add to the cream and sausage
mixture. Cook for 2 additional minutes and season with
salt and freshly ground black pepper (to taste). Remove
from heat and set aside.
2. Place a small pot half filled with water over medium-high
heat. Rinse the noodles in hot water for 2-3 minutes then
add to the boiling water. Cut beans into 1-inch pieces and
add to the water, boil together for 3 minutes. Drain well.
3. Pour the sauce over the noodles and green beans. Add
grated Parmesan cheese if desired and serve immediately.
3.9g
6.7g
Total
Net
Carbs
6.1g
Chicken Parmesan with Garlic
Sautéed Baby Broccoli
Fiber 4g • Protein 41g • Fat 25g • Calories 451.5
Week 2 Recipes
Avocado and Ranch Dressing
Fiber 4g • Protein 1.5g • Fat 32.5g • Calories 318
Zucchini and Monterey Jack Cheese
Fiber 0.5g • Protein 7.5g • Fat 9g • Calories 117
Ingredients
Ingredients
Ingredients
1¼ Pounds boneless chicken breasts
15 Ounces tomato sauce
½ Teaspoon dried basil
¼ Teaspoon dried oregano
1 Teaspoon granular sugar substitute (sucralose)
¼ Cup grated Parmesan cheese
1 Cup shredded mozzarella cheese
20 baby broccoli (broccolini)
1 garlic clove, minced
½ Hass avocado
1 Serving Ranch Dressing
1⁄3 medium zucchini, cut into sticks or sliced
1 Ounce Monterey Jack cheese slice
Directions
Directions
1. Use the Atkins recipe for Ranch Dressing.
2. Slice avocado and drizzle with dressing.
1. Cut zucchini into sticks. Serve with Monterey Jack cheese
slice.
Directions
1. Using a meat mallet pound out the chicken breasts until
they are about 1/4 to 1/2-inch thick. Season with salt and
freshly ground black pepper and place into a preheated
skillet over medium-high heat with 2 tablespoons oil. Cook
until brown on both sides about 2 minutes per side then
layer into an 8x8-inch baking pan.
2. In a small bowl combine the tomato sauce, basil, oregano,
sucralose and Parmesan cheese. Mix with a spoon and
pour over the chicken. Layer the mozzarella on top and
bake at 350 F for 25-30 minutes until the cheese is nicely
melted and the sauce is bubbly.
3. During the last 10 minutes of cooking the chicken, use the
same skillet used for the chicken to saute the baby broccoli.
Place 2 tablespoons oil over medium-high heat and add
the garlic and broccoli. Saute until broccoli is crisp-tender;
about 5 minutes. Serve immediately with the chicken.
Total
Net
Carbs
7.9g
2.2g
1.6g
Week 2 Recipes
Beef Sautéed with
Vegetables Over Romaine
Fiber 2.5g • Protein 32g • Fat 21g • Calories 352.5
Chorizo, Green Chili
and Tomato Frittata
Turkey Burger Topped with Aioli
and Spinach Salad
Fiber 3.5g • Protein 26g • Fat 59.5g • Calories 658
Ingredients
Ingredients
Ingredients
1½ Pounds ground beef
¼ Cup chopped green bell pepper
15 Ounces tomato sauce
4 Tablespoons tomato paste
1 Tablespoon granular sugar substitute (sucralose)
6 Cups shredded Romaine lettuce
6 Ounces shredded Cheddar
6 Ounces chorizo sausage
12 large eggs
8 Ounces canned diced chili peppers
2⁄3 Cup chopped tomatoes
4 Ounces ground turkey
1 Serving Aioli
1¼ Cups baby spinach
½ medium zucchini, chopped
1 small tomato, chopped
1 Serving Italian Dressing
Directions
1. Brown the beef in a non-stick skillet over medium-high
heat. Add the onions and peppers during the last few
minutes of browning.
2. Drain off excess fat from the skillet and add the tomato
sauce, tomato paste and granular sugar substitute and
season with salt and freshly ground black pepper. Allow to
simmer over low heat for 30 minutes.
3. Serve immediately over shredded Romaine topped with
the Cheddar.
Total
Net
Carbs
6.3g
Directions
1. Preheat broiler.
2. In a large oven-proof skillet, saute the chorizo, breaking it
up into bite sized pieces over medium-high heat until
cooked through; about 5 minutes. Drain off excess fat and
leave in the pan.
3. Add lightly beaten eggs, green chilies, tomatoes and
cheese to the chorizo. Cook over medium-high heat for 4-5
minutes then place pan under the broiler for 3-4 minutes
until light and slightly puffed. Serve immediately.
3.3g
Directions
1. Use the Atkins recipes to make Aioli for the burger and
Italian Dressing for the salad.
2. Preheat a grill.
3. Form the ground turkey into a patty and season with salt
and freshly ground black pepper. Grill or pan-fry the
burger until it is no longer pink in the center and fully
cooked.
4. While the burger is cooking, combine the spinach,
chopped zucchini and chopped tomato and toss with the
dressing.
5. Top the burger with the aioli and serve with the salad.
7.6g
Curried fish and Red Peppers
Over Broccoli
Week 2 Recipes
Black Olives and Cheddar
Ranch Dressing
Ingredients
Ingredients
Ingredients
2¼ Pounds Tilapia fillets
6 Cups broccoli florets
1½ Cups canned coconut milk
1½ Teaspoons Thai chili paste
2 Teaspoons grated fresh ginger
1½ Teaspoons Thai fish sauce
3 Teaspoons granular sugar substitute (sucralose)
3 Cups sliced red bell pepper
1 Tablespoon lime juice
5 black olives
2 Ounces Cheddar
5 cherry tomatoes
1 Serving Ranch Dressing
Directions
Directions
1. Enjoy the cheese with the olives.
1. Use the Atkins recipe to make Ranch Dressing.
2. Dip the cherry tomatoes in dressing and enjoy!
Directions
1. Lightly season fish with salt and freshly ground black
pepper. Set aside.
2. Prepare a medium pot to boil water fitted with a steamer
basket. Once water boils, steam the broccoli until it is
crisp-tender; about 5-10 minutes. While broccoli is
steaming prepare the fish and sauce.
3. In a large saute pan over medium-high heat add the
coconut milk, chili paste, ginger, lime juice, fish sauce,
granular sugar substitute and bell peppers. Mix to
combine sauce ingredients, continue to heat until it boils
then add the fish. Cook the fish using the sauce to baste
every 2-3 minutes until the flesh is opaque and flakes
easily. Remove fish to a plate and continue to reduce sauce
over the heat until it thickens slightly. Return fish to pan to
rewarm 2-3 minutes, add the lime juice then serve
immediately over the broccoli.
Total
Net
Carbs
5.1g
1.4g
3.2g
Balsamic Pork Loin with
Roasted Rosemary Cauliflower
Week 2 Recipes
Beef Huevos Rancheros
on Canadian Bacon
Fiber 0.5g • Protein 23g • Fat 15g • Calories 244
Cauliflower Salad with Salmon
Fiber 3g • Protein 33.5g • Fat 21g • Calories 348
Ingredients
Ingredients
Ingredients
2 Teaspoons ground mustard seed
1 Teaspoon garlic powder
¼ Teaspoon ground allspice
2½ Teaspoons salt
1 Teaspoon ground black pepper
¼ Cup Balsamic vinegar
¼ Cup olive oil
1¼ Pounds pork tenderloin
1 Teaspoon dried rosemary
6 Ounces ground beef
½ Cup canned green chili peppers
¼ Teaspoon garlic powder
1 Teaspoon powdered chili pepper
¼ Teaspoon ground cumin
¼ Teaspoon oregano
¼ Teaspoon salt
¼ Teaspoon black pepper
4 Ounces Canadian bacon, 4 slices
4 large eggs
2 Tablespoons fresh chopped cilantro
2 garlic cloves, minced
¼ Cup extra virgin olive oil
15 Ounces canned tomatoes with green chilis
½ Teaspoon chili powder
1 Teaspoon smoked paprika
¼ Teaspoon ground cumin
½ Teaspoon salt
¼ Cup fresh cilantro
2 Tablespoons red wine vinegar
1⁄8 Teaspoon cayenne pepper
16 Ounces salmon
Directions
1. Please note that this recipe requires marinating the pork
for 2-24 hours before cooking.
2. Combine the ground mustard, garlic powder, allspice, 2
teaspoons salt, black pepper, balsamic vinegar and olive oil
in a resealable plastic bag. Add pork and shake to
distribute the marinade. Squeeze out air and seal bag.
Refrigerate and marinate for at least 2 and up to 24 hours
or overnight.
3. Preheat oven to 350 F. Place marinated pork into a glass
baking dish along with the marinade. Bake while basting
3-4 times until the pork reaches an internal temperature of
145 F; about 1 hour.
4. While the pork is cooking prepare the cauliflower. In a
large bowl, toss the cauliflower with the extra virgin olive
oil, rosemary and 1/2 teaspoon salt until well coated.
Arrange on baking sheet in a single layer. Bake along with
the pork for 40-50 minutes until lightly browned and
tender.
5. Allow the pork to rest 5-10 minutes before serving with the
cauliflower.
Total
Net
Carbs
6.9g
Directions
1. The directions for this dish call for scrambled eggs, but you
can also serve them fried or poached.
2. In a greased medium skillet, brown the beef over medium
heat.
3. Stir in chiles, garlic, chili powder, cumin, oregano, salt and
pepper. Cook 5–10 minutes to blend the flavors.
4. Lay the Canadian bacon slices over the top of the beef
mixture to warm. Remove pan from heat and set aside.
In another skillet, scramble eggs until firm.
5. Place 1 piece of Canadian bacon on each plate, top with a
quarter of the beef mixture and a quarter of the eggs.
Sprinkle with cheese and chopped cilantro.
2.5g
Directions
1. Coarsely chop the cauliflower and add to a food processor.
Process until finely chopped - like rice. Set aside.
2. In a medium skillet saute the onion and garlic in 1
tablespoon of the oil for about 2 minutes until softened.
Add the cauliflower and cook until golden stirring
constantly.
3. Add the tomatoes (drain off most of the liquid first), chili
powder, 1/2 teaspoon paprika, cumin and salt. Cook an
additional 5-7 minutes. Coarsely chop the cilantro and fold
in.
4. Combine the remaining 3 tablespoons oil, vinegar, 1/2
teaspoon paprika, cayenne (if using) and season with salt
and pepper. Shake vigorously and toss with the cauliflower
salad. Add grilled, poached or canned drained salmon.
The salad may be eaten warm immediately or chilled
overnight and dressed and eaten the next day.
6.6g
Grilled Italian Chicken with
Yellow Squash and Salad
Week 2 Recipes
Cucumber with Greek Vinaigrette
Fiber 0.5g • Protein 0.5g • Fat 21g • Calories 195.5
Ingredients
Ingredients
1½ Ounces Italian Dressing (3 Tbsp divided)
6 Ounces chicken breast
3⁄16 Tablespoon salt
3⁄16 Teaspoon black pepper
½ yellow summer squash, sliced lengthwise
½ Tablespoon extra virgin olive oil
1⁄16 Teaspoon dried thyme
¼ Tablespoon unsweetened ketchup
2 Cups salad greens
½ small tomato, chopped
1 Ounce Cheddar cheese, shredded
¾ Cup sliced cucumber
1 Serving Greek Vinaigrette
Directions
1. Use the Atkins recipe to make Greek Vinaigrette.
2. Slice the cucumbers or cut into sticks. Enjoy with the
dressing.
Directions
1. Use the Atkins recipe to make Italian Dressing as a
marinade for the chicken and as the dressing for the salad.
2. Heat grill to medium, or heat broiler. Meanwhile, spoon 1
tablespoon (1/2 oz) salad dressing over chicken breast
coating thoroughly. Sprinkle with a little salt and pepper
and let stand until grill is ready.
3. In a medium bowl, toss squash slices with oil until coated
on all sides. Sprinkle with remaining salt, pepper and the
thyme; toss again to combine.
Arrange chicken breasts and squash slices in a single layer
on grill. Cook squash just until partially softened, 2 to 3
minutes per side. Transfer to a plate. (Be sure to discard any
leftover marinade.)
4. Cook chicken until juices run clear when pierced with a fork
and an instant-read meat thermometer registers 170°F
when inserted into the thickest part of breast, 8 to 10
minutes per side.
5. In a small bowl, combine 1 tablespoon salad dressing and
the ketchup. Place chicken and squash on a plate and
spoon ketchup mixture over the chicken.
6. Mix greens, chopped tomatoes, cheese and toss with
remaining 1 tablespoon dressing. Serve with chicken and
squash.
Total
Net
Carbs
7.7g
3.3g

Sharon`s meal plan copy

Transcription

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