Induction Ideas
Source of Recipe
3 Fat Chicks on a Diet
The induction phase of the Atkin’s diet can be quite grueling if you aren’t a meat, cheese and eggs kind of chick. 3FC has compiled a thorough list of foods that you can eat during induction. Even if you aren’t on Atkin’s, this list is helpful for ultra low carb ideas that you might need to incorporate into your own low carb plan. We have listed some items into many different forms, (such as scrambled eggs, hard boiled eggs, etc) to give you a better idea of what you might be able to eat when you are staring blankly into your refrigerator! When times are bleak, look no further than this list to spark your imagination! We have single items as well as combinations. Foods on the list cannot be eaten unlimited, however. You need to count your carbs to see that you are not going over your daily limit. For Atkin’s induction, the daily limit is 20g of carbs per day.
Beef and miscellaneous meats (all meat is allowed)
Steak, any variety
Broiled
Fried
Grilled
Sauteed
Slow cooked
Stir-fried
Lamb
Broiled
Roasted
Sauteed
Hamburger
Casseroles
Grilled
Loaves
Patties
Sauces
Soups
Vegetable Stuffings
Roast Beef
Broiled
Roasted
Slow cooked
Smoked
Stir-fried
Topping for salad
Venison
Broiled
Patties
Roasted
Slow cooked
Smoked
Pork
Bacon
Ham
Pate
Pork Rinds
Pork roast
Roasted
Slow cooked
Smoked
Stir-fried
Pork chops
Ribs (watch the bbq sauce)
Sausage
Casseroles
Links
Patties
Vegetable stuffings
Poultry
Chicken
Chicken breast
Chicken thighs
Chicken wings
Chicken Salad
Grilled
Roasted chicken
Sautéed
Stir-fried
Cornish hens
Roasted Turkey
Turkey breast
Ground turkey
Casseroles
Duck
Goose
Quail
Pheasant
Eggs
Scrambled eggs
Poached eggs
Hard boiled eggs
Sunny Side Up eggs
Fried eggs
Omelets
W/cheese
W/sausage
W/bacon
W/steak
W/ham
W/mushrooms
Deviled Eggs
Quiches
Seafood (all fish and shellfish is ok)
Shrimp
Boiled
Salads
Scampi
Sauteed
Fish – any variety
Baked
Broiled
Casseroles
Fried
Grilled
Poached
Soup
Tuna
Tuna Salad
Fresh tuna
Lobster Tails
Salmon
Broiled
Grilled
Patties
Poached
Smoked
Clams
Crab
Mussels
Oysters
Prawns
Squid
Cheese
Bleu cheese
Brie
Camembert
Cheddar cheese
Cream cheese
Cottage cheese
Edam
Fontina
Feta cheese
Goats cheese
Gouda
Gruyere
Meunster cheese
Monterey Jack cheese
Mozzarella cheese
Parmesan cheese
Provolone
Swiss cheese
Vegetables
Alfalfa sprouts
Artichoke hearts
Asparagus
Avocado
Bamboo shoots
Bok choy
Broccoli
Broccoli rabe
Brussel sprouts
Cabbage
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Eggplant
Endive
Escarole
Fennel
Hearts of palm
Jicama
Kale
Leeks
Lettuce
Mushrooms
Okra
Olives
Onion
Parsley
Pumpkin
Peppers
Raddichio
Radishes
Rhubarb
Romaine Lettuce
Sauerkraut
Scallions
Snow pea pods
Spaghetti squash
Spinach
Summer squash
String beans
Swiss Chard
Tomato
Turnips
Water chestnuts
Watercress
Wax beans
Zucchini
Herbs and Spices
Basil
Cayenne
Cilantro
Dill
Garlic
Ginger
Oregano
Pepper
Rosemary
Sage
Tarragon
Thyme
Oil, vinegar and lemon juice is also a good replacement for the above.
Remember, spices DO have carbs, don’t forget to count them!
Dairy
Cream
Sour cream
Butter
Cheese (see above)
Condiments & Miscellaneous
Mayonnaise
Mustard
Nuts
Salad dressings (check carbs)
Canned protein shakes (check carbs)
Tofu
Horseradish
Gelatin
Soy Sauce
Worcestershire Sauce
Now, what can you do with all of these foods? The possibilities are endless! You can range from quick and easy to completely gourmet. Use a little creativity and you won’t get bored easily. Remember, it is up to you to keep track of your daily carb count! Tomatoes, for instance, are delicious, but they add up! A good pocket carb guide is a smart idea, or check online if that is easier.
Breakfast ideas
Don’t eat plain bacon and eggs each day. You can have omelets, loaded with low carb veggies, rich cheeses and flavorful meats. Try omelets with some of the following fillings:
Bacon and swiss
Mushroom and avocado
Bacon and avocado
Cheddar and sausage
Ham and broccoli and cheddar
Spinach and feta
Goats cheese and mushrooms
Zucchini and bacon
Try something unusual, such as ‘french toast’ made with pork rinds.
Quiche is good, made without a crust, and flavored with cheese and meats.
Protein smoothies/shakes.
‘Muffins’ made with eggs and your choice of sausage, hamburger, shredded zucchini, mushrooms, onions, broccoli, cheeses, etc. Just pour in the muffin tins, bake and freeze for easy breakfasts on the go.
Try a bowl of cottage cheese, sprinkled with chopped nuts, sunflower seeds or crumbled bacon.
Sick of breakfast food? Try some cream cheese on turkey, rolled up like ‘wraps’. Make your own wraps with deli meat instead of tortillas.
Deviled eggs, or egg salad.
Mock danish, mock brownies or pumpkin pie if you wake up with a sweet tooth.
Breakfast burritos, on low carb tortillas.
Breakfast casseroles and frittatas.
Anything else you would like to eat that falls within the carb range. Traditional breakfast foods are not all you can eat. Salads, leftovers from the night before, etc are perfectly acceptable!
Lunch and Dinner Ideas
The possibilities are countless! Starting with light meals and working up, we have a few suggestions to base your menu on. These are just starters. Use your own imagination! Look at the induction grocery list and add whatever you have a taste for.
Salads are very smart. You can eat quite a bit and still fall under the acceptable carb amount, plus you will get much needed vitamins and fiber. Try and eat lettuce other than iceberg lettuce. Iceberg lettuce, while cheap, offers zero nutrition! Romaine, field mix, bibb, escarole, raddichio and the countless versions of ready made salad mixes are all delicious ideas and they will add lots of variety to your meal.
Top your salad with protein filled meats and cheeses. Hard boiled eggs, bacon, sliced turkey, chicken and even delicious warm steak. Warm meats are especially tasty with Caesar salads. Try grilled or cold boiled shrimp, crab or lobster. Cheese shredded and sprinkled on the salad doesn’t have to be the standard cheddar that stocks salad bars. Try fresh grated parmesan, chunks of blue cheese, feta cheese and grated baby swiss. Mix and match the cheeses and meats and you will find it hard to get tired of salads.
Garnish your salads with fiber filled raw veggies. Try raw broccoli florets, cauliflower, thin sliced summer squash, zucchini, radishes, mushrooms and if your daily allowance will allow it, some sliced tomato and onion.
Dressings can pack in hidden carbs, so watch the labels carefully! The most likely solutions will be ranch and bleu cheese flavors. You might also want to use a homemade oil and vinegar. Flax seed oil is rich in Omega-3 fatty acids and with it’s nutty taste, would be a good addition to a salad. Olive oil is also a good choice, and it goes well with vinegar and spices. Be sure and choose cold pressed, high quality oils.
Sick of salads? Try some other light choices! Deli meats can be rolled up around cream cheese for a quick and easy lunch. Don’t stop with regular meats and cheeses. Look at the selection available in your deli. Try cajun meats, meats flavored with sun-dried tomatoes, marinated in oils, encrusted and roasted with peppercorns, etc. Try the unusual meats! Sample a variety of cheeses and find some strong flavors to enhance the taste of your rollups. Turkey rolled with lorraine swiss, bacon and avocado is an original choice. Roast beef with cheddar, scallions and a drop of sour cream is another idea. Don’t hesitate to mix and match the possibilities!
If you miss sandwiches, try some of the low carb bread and roll ideas that are floating around. While they might not be just like the bread you used to eat, you’ll find that it can be an acceptable replacement and you won’t have that tired bloated feeling after eating all those carbs! Fill the sandwiches with chicken salad, tuna salad, egg salad, or make a BLT or even just a plain turkey and swiss sandwich!
If you are looking for a more traditional meal, then you will have no problem.
In the mood for seafood? Try shrimp scampi, steamed crab legs or lobster tail, dipped in lemon butter.
Broil, grill or bake some fish fillets. Try new recipes, with new seasonings. Lemon juice, dill and butter are always a good pick. Try adding some paprika, cayenne pepper, parmesan cheese, cream sauces,
Beef offers many varieties!
Good beef choices are juicy steaks. Grill or broil them with butter and garlic.
Broil or grill ground beef patties, and smother them with swiss cheese and sauteed mushrooms, or melt cheddar cheese on them.
Add some mayo and mustard to a pattie and eat between 2 thick lettuce leaves and you have a low carb burger.
Smother ground beef with Italian cheeses and smear a little marinara sauce on top and bake it, if your carbs allow it for the day.
Meatloaf, minus the bread and ketchup (or substitute low carb crumbs).
Chicken can be cooked in a multitude of ways.
Try wrapping in foil and steam bake with lemon, fresh garlic, and butter. Add some dehydrated onions or some chives for a kick.
Marinate and grill with kebabs, but watch the carb counts on the marinade.
Sauté chicken breasts and cover with Alfredo sauce and top it on some spaghetti squash.
Give chicken a Mediterranean flair by pan frying and adding some feta cheese and olives.
Hot wings!
Shred chicken and add southwestern spices, and wrap up in a low carb tortilla with some olives and shredded cheese and sour cream.
Other ideas...
Hot dogs minus the bun, dipped in mustard and mayo.
Sausages, knockwurst or kielbasa slow cooked in some sauerkraut.
Stir fry some veggies in olive oil. Try cauliflower, broccoli, water chestnuts and squash. Toss in a handful of nuts and some soy sauce a few minutes before finished.
Ribbon-slice some zucchini, stir fry it and toss in Alfredo sauce.
Tortilla-less taco salad, or tacos/quesadillas made with low carb tortillas.
Snacks and Desserts
Sugar Free jello with whipped cream is a cool, tasty treat.
‘Cheese crackers’ made of microwaved cheese. (It really works!!)
Cheese cubes. Be different, try new flavors of cheese!
Celery sticks, filled with cream cheese, or chicken/tuna salad.
Deli meat slices, dipped in mustard.
Deviled eggs.
Diet Coke, with a splash of cream.
Beef jerky.
Protein shake.
Pork rinds.
These are just a few of the possibilities that you can use for a low carb diet. Mix and match the ingredients available to you and you can come up with new and exciting dishes each day.
|
Â
Â
Â
|
member logon
