Diet & Nutrition Phase 4 Week 5 @ 50grams Carbohydrates |
| * indicates recipe is available |
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Day 1 | Day 2 |
| Morning | Atkins
Ready to Drink Shake and Advantage Bar 1 Atkins Ready to Drink Shake (1 can/serving) 1 Atkins Advantage Bar 1 1/2 oz. Mozzarella cheese * 1/2 tangerine |
Cheese
and Mushroom Omelet * * 1/2 fresh kiwi |
| Afternoon | Mediterranean
Tuna with Broccoli and Garlic Sauté * * 2/3 cup cooked asparagus * 1/2 small grapefruit |
Open-faced
ham and chicken sandwich 2 1/2 oz. deli ham 2 1/2 oz. canned chicken 3 oz. Swiss cheese 1 tbsp. mayonnaise 1 slice Atkins Multigrain Bread *6 baby carrots * 1/2 small orange |
| Evening | Asian
Beef with salad * 1 cup mixed salad greens 1 tbsp. Atkins Sweet Dressing *4 tomato slices *3 tbsp. sliced almonds *3 tbsp. sesame seeds |
Baked
Salmon and Broccoli with Olive Oil * *4 tomato slices * 1/4 cup dried pine nuts *1 oz. shelled sunflower seeds |
| Snack | Feta
and Tomato Salad * |
Egg
Salad with bread * 1/2 slice Atkins Bread |
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Day 3 | Day 4 |
| Morning | Ham
and Swiss Cheese Rolls * * 1/2 cup fresh blueberries |
Pork
sausage and tomato toast 6 oz. pork sausage 3 tomato slices 1 slice Atkins Bread * 1/2 tangerine |
| Afternoon | Salmon
salad sandwich 6 oz. canned salmon 1 tbsp. mayonnaise 2 slices Atkins Multigrain Bread 1 cup mixed salad greens 1/2 tbsp. Atkins Sweet Dressing * 1/2 cup chopped bell pepper * 1/2 small orange |
Salsa
Fish with Pumpkin Seeds and salad greens * 2 cups mixed salad greens 2 tbsp. Atkins Sweet Dressing *4 tomato slices * 1/2 cup sliced fresh strawberries |
| Evening | Fish
Kabobs with Tomato and Cucumber Salad * *4 tomato slices *10 macadamia nuts *1 oz. shelled sunflower seeds |
Open-faced
chicken and Brie sandwich 5 oz. cooked chicken strips 2 1/2 oz. Brie cheese 2 tomato slices 1 tbsp. mayonnaise 1 slice Atkins Multigrain Bread * 1/2 cup peeled and chopped avocado *3 tbsp. walnuts *1 oz. shelled sunflower seeds |
| Snack | Mediterranean
salmon salad 9 black olives 4 cherry tomatoes 1/2 cup chopped or sliced cucumber 3 oz. canned salmon 1 tbsp. olive oil |
Smoked
Salmon Salad * |
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Day 5 | Day 6 |
| Morning | Roast
beef and Swiss Cheese Rolls * 1 tomato slice 1 slice Atkins Bread * 1/4 cup red or green grapes |
Rosemary
Zucchini Omelet and Steak * * 3/4 cup fresh raspberries |
| Afternoon | Southwestern
Pork Chop with Green Beans * * 1/2 cup peeled and chopped avocado * 1/2 cup fresh blueberries |
Spicy
Chicken with salad * 2 cups mixed salad greens 1 1/2 tbsp. Atkins Sweet Dressing 4 cherry tomatoes 1/2 cup chopped or sliced cucumber *6 baby carrots * 1/2 cup sliced fresh strawberries |
| Evening | Sardine
sandwich 6 oz. canned sardines in oil 2 slices Atkins Bread 1 1/2 tbsp. mayonnaise 2 tomato slices *6 baby carrots *3 tbsp. pecan halves *1 oz. shelled sunflower seeds |
Tuna
Patty with side salad * 4 cups mixed salad greens 4 cherry tomatoes 1 1/2 tbsp. olive oil 1 1/2 tsp. balsamic vinegar * 1/2 cup chopped bell pepper *3 tbsp. sliced almonds *1 oz. shelled sunflower seeds |
| Snack | Smoked
Salmon-Cream Cheese with Celery and Cheese Rounds * 1 oz. Atkins Just the Cheese Rounds |
Veggie
dog with cheese 2 soy hot dogs 2 oz. cheddar cheese |
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Day 7 | |
| Morning | Vegetarian
bacon strips with tomato toast 8 servings Morningstar Farms Breakfast Strips (one strip) 2 tbsp. mayonnaise 3 tomato slices 1 slice Atkins Multigrain Bread * 1/3 cup honeydew melon |
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| Afternoon | Spicy
Pork Chop with spinach salad * 2 cups fresh spinach 1/2 cup fresh mushrooms 4 cherry tomatoes 2 tbsp. Atkins Sweet Dressing 1/3 tbsp. sliced almonds * 1/2 cup chopped onion * 1/2 cup sliced fresh strawberries |
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| Evening | Turkey
Stir Fry with Bok Choy * * 1/2 cup chopped bell pepper *3 tbsp. sliced almonds *3 tbsp. sesame seeds |
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| Snack | Boiled
egg and celery snack 4 hard boiled eggs 1 large celery stalk |
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Recipes |
| Broccoli and Garlic Sauté* | |
| 1
1/2 tbsp. olive oil 1/2 clove garlic 3 cups fresh broccoli |
Mince garlic. In a non-stick skillet, heat oil on medium and sauté garlic until slightly golden. Rinse and chop broccoli; add to skillet and cook until tender, about 7 minutes (add a few tablespoons of water if it dries out). Remove and serve. |
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| Mediterranean Tuna* | |
| 6
oz. tuna fish water-packed, low sodium 4 cherry tomatoes 2 small olives 1 tbsp. olive oil 2 1/2 tbsp. white wine |
Drain tuna. Rinse and chop tomatoes; slice olives and set aside. In a nonstick skillet, heat oil on medium-high; add tomatoes and olives and sauté 2 to 3 minutes until tomatoes are soft. Add tuna and wine and cook until wine evaporates, about 3-5 minutes. Remove from skillet and serve. |
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| Asian Beef* | |
| 8
oz. beef, loin cut 3/4 cup fresh snow peas 2 tsp. canola oil 1 clove garlic 1 cup chopped bok choy 2 green onions 1/3 tbsp. sesame seeds |
Slice beef into half-inch strips on a separate cutting board. Rinse all vegetables. Chop green onion; mince garlic, trim snow peas, and chop bok choy into strips; set aside. In a nonstick skillet, heat oil on medium-low heat and sauté garlic for 1-2 minutes, until golden. Raise heat to medium-high, add beef and stir-fry for 1-2 minutes; add all vegetables and stir-fry another 5-6 minutes, until vegetables are tender, but still crisp. |
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| Feta and Tomato Salad* | |
| 1
1/2 oz. feta cheese 1/2 tsp. oregano 1/3 medium size fresh tomato 1 tsp. dried parsley 1 1/2 tbsp. olive oil |
Rinse and chop tomato; mix with crumbled feta cheese and spices. Drizzle olive oil over the salad. Serve. |
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| Cheese and Mushroom Omelet* | |
| 1/2
cup fresh mushrooms 3 large eggs 3 tsp. butter 2 oz. Swiss cheese |
Use shredded cheese or dice the cheese. Chop the mushrooms. Lightly beat the eggs and add the cheese and mushrooms. Heat a nonstick skillet to medium heat and add butter. As soon as butter melts, add the egg mixture and lower heat to medium low. Cook the eggs until set, lifting the edges of the omelet so the uncooked portion runs underneath and the eggs are completely cooked. |
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| Baked Salmon* | |
| 6
oz. salmon filet 3 tsp. Worcestershire sauce 5 tbsp. white wine 1/4 tsp. garlic powder 1 tbsp. olive oil |
Heat oven to 350 degrees F. Rinse and pat dry the fish. In a deep baking dish, combine oil, Worcestershire sauce, wine and garlic powder. Place fish in dish and bake for about 10-12 minutes, or until salmon flakes easily. |
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| Broccoli with Olive Oil* | |
| 1
cup fresh broccoli 1 tbsp. olive oil |
Rinse broccoli and cut into bite size pieces. In a steamer, steam broccoli until done, add oil and toss well. You could also heat oil in a non-stick skillet on medium-high heat and sauté broccoli until done. |
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| Egg Salad* | |
| 2
hard boiled eggs 1 tbsp. mayonnaise 1/4 tsp. dried dill 1/4 tsp. black pepper |
Chop egg(s) and mix with mayonnaise and spices until well blended. Serve. |
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| Fish Kabobs* | |
| 8
oz. fillet of fish of choice 1/2 tbsp. fresh lemon juice 1 tbsp. olive oil |
Preheat broiler or grill. Rinse, pat dry and cut fish into one inch cubes. Combine lemon juice and oil; brush fish cubes with one-half mixture (reserve other half of the mixture). Thread cubes onto skewers leaving a little space in between each so they cook thoroughly. Place skewers about 4” from heat source and cook about 3 minutes. Turn kabobs, brush with rest of lemon-oil mixture and cook for another 3-4 minutes, or until fish is no longer translucent. Remove from heat and serve. |
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| Tomato and Cucumber Salad* | |
| 4
cherry tomatoes 1 cup chopped or sliced cucumber 1 tbsp. olive oil 1 1/2 tsp. balsamic vinegar |
Rinse tomatoes and cut into quarters. Place cucumber and tomatoes in a medium bowl; drizzle with olive oil and vinegar. Sprinkle with your favorite herbs, toss and serve. |
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| Ham and Swiss Cheese Rolls* | |
| 4
oz. deli ham 2 oz. Swiss cheese 2 oz. cream cheese |
Spread cream cheese on each ham slice; top with cheese and roll. |
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| Smoked Salmon Salad* | |
| 5
oz. smoked salmon 1 tsp. red wine vinegar 1/3 tbsp. fresh lemon juice 1 tbsp. olive oil 1 tsp. capers 1 cup mixed salad greens 1/2 cup chopped or sliced cucumber |
Mix red wine vinegar, lemon juice, olive oil, and capers together and drizzle over salad greens. Top salad with salmon and serve. |
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| Salsa Fish with Pumpkin Seeds* | |
| 7
oz. fillet of fish of choice 2/3 tbsp. olive oil 1/3 cup green salsa 2 tbsp. pumpkin seeds |
Preheat oven to 350 degrees F. Rinse and pat dry fish. Brush cooking dish with half the oil; place fish in center; drizzle with remaining oil and cover with salsa. Bake fish for 10-12 minutes or until fish flakes easily. Remove from oven and sprinkle with pumpkin seeds. Serve. |
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| Southwestern Pork Chop with Green Beans* | |
| 9
oz. lean, boneless pork chop 1/4 cup low sodium salsa 1/4 tsp. cumin 1 tbsp. olive oil 1/2 cup frozen green beans 1 oz. shredded cheese 1 green onion 3 tsp. chili powder |
Rinse and pat dry pork. Rinse and chop the green onion and set aside. Heat oil in a nonstick skillet over medium-high heat and brown the chop on one side for about 2-3 minutes. Turn the chop; add salsa, spices and green beans to skillet. Lower heat and simmer for about 8-9 minutes. Uncover and top with shredded cheese and chopped green onions. Cover and and simmer for about 2 more minutes until the cheese melts. Serve immediately. |
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| Smoked Salmon-Cream Cheese with Celery | |
| 1
oz. smoked salmon 1 oz. cream cheese 1 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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| Roast Beef and Swiss Cheese Rolls* | |
| 6
oz. sliced, deli roast beef 1 1/2 oz. Swiss cheese 1/2 oz. cream cheese |
Spread cream cheese on each roast beef slice; top with swiss cheese and roll. |
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| Tuna Patty* | |
| 8
oz. water packed tuna 1/4 small onion 1 oz. liquid egg whites 1 1/2 tsp. light mayonnaise 1/3 tbsp. fresh lemon juice 1 1/2 tbsp. fresh shredded carrots 1/2 tbsp. olive oil |
Rinse, drain and flake tuna into a mixing bowl. Chop onion and set aside. Mix all ingredients together, except for oil, and shape the mixture into one or two patties. In a non-stick skillet, heat oil on medium high; add patty and cook for about 3 to 4 minutes on each side until golden brown. Serve. |
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| Rosemary Zucchini Omelet* | |
| 3
large eggs 1/2 cup zucchini or yellow squash 1 tbsp. olive oil 2 tsp. fresh rosemary |
Rinse and slice zucchini into thin rounds. Chop rosemary very fine. Whisk eggs. Heat oil on medium high in a nonstick skillet. When pan is hot, pour in eggs and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve. |
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| Steak* | |
| 4
1/2 oz. steak |
Season steak with spices as desired. Spray grill rack or nonstick skillet with cooking spray. If using the stove, heat skillet on medium-high heat. Cook steak for about 3-5 minutes, then turn it over and cook until desired inside color is reached. |
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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 9 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 throughly. |
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| Spicy Pork Chops* | |
| 9
oz. lean, boneless pork chop 1/4 tsp. cumin 1/4 tsp. cinnamon 1/4 tsp. cayenne pepper 2/3 tbsp. olive oil |
Rinse pork and pat dry. In a small bowl, combine the spices; rub the mixture into both sides of the pork chop. Heat oil in a non-stick skillet over medium high heat. Cook the chop about 4-5 minutes per side until done. Serve immediately. |
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| Turkey Stir Fry with with Bok Choy* | |
| 8
oz. boneless & skinless turkey breast 1/2 red bell pepper 1/2 cup fresh mushrooms 1 1/2 cups chopped bok choy 3 tsp. canola oil 1 tsp. sesame oil 1/2 tbsp. Atkins Hoisin Sauce 1 tbsp. Atkins Teriyaki Sauce and Marinade 3 tbsp. white wine |
Rinse and cut turkey into thin strips. On a separate cutting board, rinse and chop pepper and mushrooms into bite-sized pieces; rinse, dry and chop bok choy; set aside. Heat canola oil to medium high in a nonstick skillet; stir-fry turkey for 4-5 minutes; remove turkey from skillet and keep warm. Add sesame oil to the skillet and stir-fry bell pepper and mushrooms for about 2-3 minutes. Add turkey, bok choy, hoisin sauce, teriyaki sauce and wine and stir-fry for 2-4 more minutes until mixture is well mixed and heated through out. Serve. |
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