Breakfast
- Hot Peanut Butter Flax Cereal
- 1/4 cup fresh or thawed frozen blueberries on cereal
Lunch
- Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing
Snack
- 1/4 cup whole almonds
Dinner
- Grilled or Pan-fried Steak (5 oz raw)
- 1 cup green beans, prepared as you like them
- 1 cup Mushroom and Peppers with Wine and Herbs
- Nutritional Analysis: Total 26 grams effective carbohydrate plus 32 grams fiber. For Atkins Induction, leave off the Mushrooms and Pepper dish at dinner, and the total carb is slightly less than 20 grams of carb plus 29 grams fiber. Menu also contains 95 grams of protein and about 1500 calories.
Note:
Calories can be varied by adding and subtracting protein and fat, or, if your
particular carbohydrate needs vary from this, by changing amounts of
carbohydrate foods. All menus have essentially all essential vitamins and
minerals except for calcium and Vitamin D. “Essentially” means that one particular
vitamin might be a bit under one day or another. For the most part, these menus
far exceed the minimum requirements. In menus where lower carb options are
presented, my analysis of the nutrients other than carbs does not include this
option.
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