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Do not start Phase 2 until you have completed the induction period Phase 2 Low Carb after 2 weeks of no more than 20 grams of Carbs per day |
| * indicates recipe is available |
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Day 1 | Day 2 |
| Morning | Atkins
Ready to Drink Shake and Blueberry Muffin 1 Atkins Ready to Drink Shake (1 can/serving) 1 Atkins Blueberry Ready to Eat Muffin |
Creamy
Scrambled Eggs with Canadian bacon * 1 slice Atkins Bread 1 tsp. butter 1 oz. Canadian bacon |
| Afternoon | Greek
Chicken Salad * |
Herbed
Grilled Pork Chop and zucchini salad * 2 fresh radishes 4 cherry tomatoes 1 tbsp. Atkins Sweet Dressing 1 fresh medium zucchini |
| Evening | Fish
Salad with toast * 1 slice Atkins Bread *1 cup alfalfa sprouts |
Ham
and cheese salad 2 cups mixed salad greens 1/2 cup chopped or sliced cucumber 2 oz. Mozzarella cheese 1 tbsp. olive oil 2 tsp. apple cider vinegar 6 oz. deli ham * 1/2 cup chopped onion |
| Snack | Deli
turkey and cheese 2 oz. deli turkey 1 oz. cheddar cheese |
Smoked
Salmon-Cream Cheese with Celery and Cheese Rounds * 1/2 oz. Atkins Just the Cheese Rounds |
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Day 3 | Day 4 |
| Morning | Egg
Salad, vegetarian bacon and tomato * 1 1/2 slices vegetarian bacon 1/3 medium size fresh tomato |
Fried
Eggs, ham and tomato * 1/2 medium size fresh tomato 4 oz. deli ham |
| Afternoon | Open-faced
hamburger with mixed greens 1 frozen char-broiled beef patty, fully cooked 1 slice Atkins Bread 1 tbsp. mayonnaise 1 slice bacon 1/2 cup mixed salad greens |
Open-faced
roast beef, avocado and vegetable sandwich 5 oz. sliced, deli roast beef 1 tbsp. mayonnaise 1/3 cup chopped or sliced cucumber 1/3 cup peeled and chopped avocado 2 tomato slices 1 slice Atkins Multigrain Bread |
| Evening | Olive
tuna fish salad over greens 3 1/2 oz. tuna, packed in oil 6 Spanish stuffed olives 8 cherry tomatoes 3/4 cup chopped or sliced cucumber 1 tbsp. olive oil 2 cups lettuce, romaine or lettuce of choice * 1/2 cup peeled and chopped avocado |
Open-Faced
Grilled Burger and Cauliflower Salad * *4 tomato slices |
| Snack | Warm
Scallop Salad * |
Atkins
Bread with Olive Oil Dip * |
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Day 5 | Day 6 |
| Morning | Ham
and Cheese Omelet with bread * 1 slice Atkins Bread |
Western
Omelet * |
| Afternoon | Sardine
salad 2 cups mixed salad greens 9 cherry tomatoes 2/3 cup chopped or sliced cucumber 4 oz. canned sardines in oil 1 1/2 tbsp. olive oil 2 tsp. red wine vinegar |
Spicy
Chicken with salad * 2 cups mixed salad greens 2 tbsp. Atkins Sweet Dressing 4 cherry tomatoes 1/2 cup chopped or sliced cucumber |
| Evening | Open-faced
roast turkey and cheese sandwich 2 oz. roasted boneless turkey with skin 2 oz. Swiss cheese 1 slice Atkins Multigrain Bread 1 tbsp. mayonnaise 2 tsp. mustard 2 tomato slices *6 baby carrots |
Roasted
chicken, Baked Brie with Sun dried Tomato and salad * 3 oz. boneless roasted chicken thigh with skin 2 cups mixed salad greens 1 tbsp. Atkins Sweet Dressing *4 tomato slices |
| Snack | Atkins
Orange Cranberry Muffin with cheese 1 Atkins Orange Cranberry Muffin (from mix) 1/2 oz. Mozzarella cheese |
Tuna
Salad with Olives and greens * 1/3 cup chopped or sliced cucumber 1 cup mixed salad greens |
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Day 7 | |
| Morning | Fried
Eggs with bacon and bread * 2 slices bacon 1 slice Atkins Bread |
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| Afternoon | Corned
beef & cheese roll-ups with vegetables 6 oz. sliced, deli corned beef 3 oz. cream cheese 2 dill pickle spears 6 fresh radishes 1 tbsp. Atkins Sweet Dressing |
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| Evening | Turkey
Burger with Avocado and salad greens * 2 cups mixed salad greens 2 tbsp. Atkins Sweet Dressing *4 tomato slices |
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| Snack | Tuna-celery
salad 2 1/2 oz. tuna, packed in oil 1/3 tbsp. mayonnaise 3 large celery stalks |
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Recipes |
| Fish Salad* | |
| 7
oz. fillet of fish of choice 1 tbsp. Atkins Sweet Dressing 4 cherry tomatoes 2 green onions 3 tbsp. fresh cilantro |
Brush fish with little bit of the dressing and grill on both sides until fish flakes easily, being careful not to over cook. Rinse and chop tomatoes, green onions, and cilantro. Place vegetables in salad bowl; flake fish and top vegetables with it. Add dressing, sprinkle with cilantro, toss well and serve. |
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| Greek Chicken Salad* | |
| 3
1/2 oz. boneless roasted chicken thigh with skin 2 cups mixed salad greens 1/2 medium size fresh tomato 3 black olives 2 tbsp. olive oil and vinegar dressing 1/2 tsp. oregano 1 oz. feta cheese |
Shred chicken and set aside. Rinse and dry salad greens, rinse and chop tomato and slice olives. Top greens with chicken, tomato and olives. Pour dressing over salad and sprinkle with oregano and crumbled feta cheese. |
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| Creamy Scrambled Eggs* | |
| 2
large eggs 2 tbsp. heavy cream |
Lightly whip eggs together with cream. Over medium heat, spray non-stick skillet lightly with cooking spray and add scramble egg mixture until set. |
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| 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. |
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| Smoked Salmon-Cream Cheese with Celery | |
| 1/2
oz. smoked salmon 1/2 oz. cream cheese 1/2 large celery stalk |
Chop salmon and mix with cream cheese until thoroughly blended. Cut celery into sticks and serve with cream cheese. |
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| Warm Scallop Salad* | |
| 2
1/2 oz. scallops 2/3 tbsp. olive oil 1/2 green onion 1/2 tbsp. fresh cilantro 1/4 cup chopped bell pepper 1 cup mixed salad greens |
Rinse and dry scallops. If using large scallops, cut into quarters. Rinse and chop green onion and cilantro; set aside with chopped pepper. In nonstick skillet, heat half of the oil over high heat; add scallops and sauté for about 2 to 3 minutes, or until lightly golden. With a slotted spoon, transfer the scallops to a bowl. Reduce the heat to medium and add remaining oil. Sauté peppers and onions for about 2 minutes. Remove from heat, mix with scallops and set aside. Place lettuce in a large bowl, top with scallop mixture, sprinkle with cilantro and serve. |
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| Egg Salad* | |
| 2
hard boiled eggs 2/3 tbsp. mayonnaise 1/2 tsp. Dijon mustard |
Chop egg and mix with the mayonnaise and mustard. |
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| Open-Faced Grilled Burger* | |
| 5
oz. ground beef 1/4 medium size onion 1/2 tsp. black pepper 1 slice Atkins Bread |
Chop onion. In a medium sized mixing bowl, blend onion with ground beef and black pepper. You may add any herbs or seasonings to taste. Form beef into a patty. In a non-stick skillet over medium heat, cook burger patty 3-4 minutes on each side or until cooked through. Serve on Atkins bread. |
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| Cauliflower Salad* | |
| 1/2
cup fresh cauliflower 1/2 tbsp. mayonnaise 1/4 tbsp. fresh lemon juice 1/4 tsp. black pepper 1 green onion 1/4 packet of SPLENDAŽ sweetener |
Wash and trim cauliflower; cut into bite sized florets. In a microwave safe dish, add water to cauliflower and cover. Microwave about 3-5 minutes, or until crisp tender, stirring halfway through cooking time. Allow cauliflower to cool. Rinse and chop green onion. In a small dish, blend mayonnaise, lemon juice, Splenda sweetener, black pepper, and chopped green onion. Add mayonnaise mixture to cauliflower and mix thoroughly. |
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| Fried Eggs* | |
| 2
large eggs 2/3 tbsp. olive oil |
Heat oil in a nonstick skillet to medium heat. Add eggs, cover and lower heat to low for about 3 to 4 minutes until eggs are set. |
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| Atkins Bread with Olive Oil Dip* | |
| 1
slice Atkins Bread 1/2 tsp. oregano 1/2 tsp. dried rosemary 2/3 tbsp. olive oil |
Mix olive oil, rosemary and oregano. Use as a dip for bread. |
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| Ham and Cheese Omelet* | |
| 1
tsp. butter 2 large eggs 1/2 oz. cheddar cheese 2 oz. deli ham |
Dice ham and cheese and set aside. Beat the eggs and set aside. Heat a nonstick skillet with butter to medium and immediately add the egg mixture; lower heat to medium. As soon as pan is heated, pour in eggs and swirl pan to cover the entire surface. Layer ham and cheese over one half of the skillet and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook the eggs until set and serve. |
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| Baked Brie with Sun-dried Tomato* | |
| 2
oz. Brie cheese 1/2 oz. sun-dried tomatoes 1 tbsp. fresh parsley 1/2 tbsp. sliced almonds |
Heat oven to 450 degrees F. Trim rind off the top of the cheese. Place on an oven-proof pie plate. Dice the tomatoes and chop parsley. Mix tomatoes with parsley; spread over cheese. Sprinkle with almonds, then bake 5-7 minutes, until heated through. Serve hot. |
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| 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 thoroughly. |
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| Western Omelet* | |
| 2
green onions 2 cherry tomatoes 2 large eggs 1 1/2 oz. cheddar cheese 1 tsp. butter |
Use shredded cheese or dice the cheese. Chop the green onions and tomatoes. Lightly beat the eggs and add onions and tomatoes. Heat a non-stick skillet to medium heat and add butter. As soon as butter melts, add the egg mixture and lower heat to medium-low; add the cheese. Cook the eggs until set, lifting the edges of the omelet so the uncooked portions runs underneath and the eggs are completely cooked. |
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| Tuna Salad with Olives* | |
| 2
oz. tuna, packed in oil 2 Spanish stuffed olives 1 fresh radish 1/3 medium size fresh tomato 1/2 tbsp. mayonnaise |
Drain and flake tuna; set aside. Chop olives, radish and tomato and mix with tuna and mayonnaise until well blended. Serve. |
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| Turkey Burger with Avocado* | |
| 5
oz. ground skinless turkey breast 1 tsp. Worcestershire sauce 1/4 tsp. garlic powder 1/4 tsp. paprika 1/4 tsp. black pepper 1/4 cup peeled and chopped avocado 1 slice Atkins Bread |
Mix ground turkey lightly with Worcestershire sauce and spices to form patty. Grill or broil about 5-7 minutes on each side. Top with avocado and serve open face on top of bread. |
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| Fried Eggs* | |
| 2
large eggs 2/3 tbsp. olive oil |
Heat oil in a nonstick skillet to medium heat. Add eggs, cover and lower heat to low for about 3 to 4 minutes until eggs are set. |
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