How To Create Atkins Diet Menu Plan For Yourself?
The Atkins diet food pyramid places dietary emphasis on the protein sources as opposed to whole grain foods. The only limits that are placed are on the actual type of foods you can eat as opposed to the amount of foods you can intake.
Foods that should be excluded include:
• White rice or foods made with white flour like cake
• White bread
• Potatoes
• Pasta
Here are the foods you can eat liberally on this plan:
All fish including : tuna, salmon, sole, trout, flounder, sardines, herring
All fowl including : chicken, turkey, duck, goose, poussin, quail, phesant.
All shellfish including : oysters, mussels, lobster, clams, squid, prawns, crabmeat.
All meat including : beef, pork, lamb, bacon, veal, ham, venison.
All eggs including : scrambled, fried, poached, soft boiled, hard boiled, deviled, omelettes
The above included foods are made up of mainly proteins and fats as opposed to carbohydrates. With these foods it doesn’t matter about the calories since the prime focus is on carbohydrate minimization.
Atkins Diet Menu Plan
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Atkins Diet - Sample Menu Day 1
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| Breakfast
3 Eggs, Scrambled with cream 4-6 Strips BaconCoffee or tea with Splenda and cream |
Lunch
Chicken Salad(6 oz. Grilled Chicken
1T Romano Cheese 2c dark salad greens 2T Ranch Dressing 1 chopped hard boiled egg) |
Dinner
Fish Fry (fish fillets dipped in egg and coated in whey protein and fried in vegetable oil)1 cup salad greens
¼ medium tomato 1 thin slice red onion 1 cup Broccoli rabe with butter |
Snack 2 oz cheddar cheese,1 serving sugarfree jello |
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Atkins Diet - Sample Menu Day 2
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| Breakfast Fried egg and bacon.Plus a cup of decaff coffee with single cream. |
Lunch Chicken breast topped with melted mozzarella and 170g mixed lettuce leaves tossed with olive oil. | Dinner 8oz pan-fried rump steak served with 80g spinach topped with soured cream. |
Snack 2 slices ham. |
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Atkins Diet - Sample Menu Day 3
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| Breakfast Omelet with Turkey Sausages | Lunch Chicken salad served over chopped cucumber, radishes and watercress | Dinner
Creamy Dumplings SoupLemon Roast Chicken
Small green salad with vinaigrette |
Snacks 10 to 20 olives |
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Atkins Diet - Sample Menu Day 4
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| Breakfast 2 hard boiled eggs and 4 strips of bacon | Lunch 4 cups of lettuce salad, w/shredded cheese and chicken breast (cut up) | Dinner Steak/ chicken, meat crust pizza, 2-3 cheeseburgers, etc. W/ dinner I would have some string cheese. | Snacks I drank 100+ ounces of water a day and would drink Crystal Light if I needed something else. |
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Atkins Diet - Sample Menu Day 5
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| Breakfast
Omelette (3 eggs scrambled with ¼ c cream, then filled with 2T “Spinach, Feta, and Pecorino” pasta stir-thru sauce, any brand)½ ham steak
Decaf Coffee or tea |
Lunch
Salami and Cream Cheese roll-ups2 cups salad greens
2 T Dressing of Choice |
Dinner
Creamy Almond Chicken (recipe is in the recipe section of this book)1c Broccoli
1c salad greens 1T Dressing of Choice |
Snacks 1 ounce Swiss cheese |
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Atkins Diet - Sample Menu Day 6
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| Breakfast
Hamfried eggs
decaffeinated coffee water |
Lunch
Salad of 1/2 medium avocado1 small tomato and chicken with olive oil dressing
water. |
Dinner Prawn cocktail with a little iceberg lettuce and mayonnaise dressing, steak, 6 slices of cucumber and 1/2 small onion salad with sour cream, soda water | Snacks Mocha granita |
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Atkins Diet - Sample Menu Day 7
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| Breakfast Whitefish saladTwo tomato slices | Lunch Ham, spinach and cheese omeletMixed green salad | Dinner
Pork Chops(Fry pork chops until brown. Remove from pan. Deglaze pan with cream and allow to reduce. Season with salt and pepper, serve over chops)
1 cup mashed cauliflower (Boil or steam ½ head of cauliflower until tender. Mash with 2T butter and 1T cream. Add salt and pepper to taste.) 2 c salad greens 2 T dressing of choice |
Snacks Celery stuffed with Roasted Garlic and Vegetable Dip |
This Atkins Diet Menu Plan is reasonably low in caloriesand would result in a weight loss of around 1-2lb a week for many people. However, it contains way too much fat. Healthy eating guidelines recommend that fewer than one third of calories come from fat, with no more than a tenth coming from saturates. In this day’s diet, 54 percent of calories come from fat and 24 percent come from saturates.
It’s also exceptionally high in protein. Most women need around 45g of protein and men around 55g of protein a day. This day’s menu contains around three times these amounts.
It’s also very low in carbsand fibre. For good health, around half of all calories should come from carbs and we should have 18g fibre each day. Just 2 percent of calories are coming from carbs with this menu and fibre intakes are considerably lower than recommended intakes.
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