Remember when we used to Post breakfasts/lunches/suppers/snacks periodically? I found this to be SO helpful for me - gave me lots of faboo ideas and helped to pinpoint the things I could improve (read: NO veggies!)
Hope that no matter what phase of Atkins you are at, consider popping in here & Posting some sample menus.
I'm on Induction Phase - this is what I had yesterday:
B: LC Smoothie 1 scoop Body Fortress Whey Vanilla Protein
Dannon LC Vanilla Yogurt
Splash of Heavy Whipping Cream
Splash of Super Yummy DaVinci SF Caramel Syrup
Crushed Ice-Blend
L: 2 thick slices of braunscweiger
Glob of Mayo
2 Clausen DillPickle Spears
2 slices swiss cheese
S: 2 pieces of Tilapia-grilled in butter
2 cups of shredded cabbage w/mayo
2 onion slices chopped into cabbage
Didn't snack yesterday - not sure why(??) Drank lots of water maybe?
Todays menu will include barbq (w/o the sauce) pork steaks & I've got in some new "Simply Steam" Green Giant Spinach in a Pouch I'm itching to try out . . . also allotting myself a few Bud Lights - somewhere between 6-26.
__________________ Atkins Memorial Day ChallengeB: 49 W: 42 H: 52 A: 13.5 L: 24.5
I am in OWL but I only eat Induction foods. Lunch is usually:
4-5 ounces of protein [chicken, steak, fish]
3 cups romaine
1-2 oz tomato
2Tbl oilive oil
On weekends I add 2-3c spinach to my lunch salad.
Dinner is usually:
4-5 ounces of grilled protein [chicken, steak, fish]
3c broccoli/green beans/cabbage/some green veggie
1Tbl butter
2c spinach
2 cups romaine
4-5 oz tomato
2Tbl oilive oil or mayo
Now breakfast is an entirely different animal. During the week I have:
2 scrambled eggs
4-5 strips of bacon
On the weekend, I eat turkey bacon or chicken sausage with the family and, if there is an early game, we are out the door for little league. If there's no game, I can make a dairy-free omelet. I know that I need to do better and get some consistency on the weekend.
Sunday mornings I make my eggs to take to work during the week. Tomorrow I am making broccoli and mini-red/yellow/orange peppers omelet for the week.
__________________
sylvia78
"We all just wanna be big rockstars...and we'll all stay skinny cause we just won't eat."
Rockstar by Nickelback
Consistency is hard for me on the weekends too.
I'm back on induction level
Today I had fried chicken for breakfast
Lunch was asperagus & mushrooms broiled in a little oil & spice, with sour cream.
Dinner was steak and greek salad.
No snacks, I only feel like snacking in the evening and I'm trying not to munch after dinner.
BREAKFAST:
Strawberry shake (carton of coconut cream [6 carbs, 6 fat, 8 protein], 5 strawberries, teaspoon unsweetened almond butter, 2 sachets of sweetener, around 10 grams of cookies'n'creme whey protein)
LUNCH
2 slices bacon, 1 slice black pudding, fried mushrooms, 2 fried eggs (ordered breakfast from menu in British Club, as we were rehearsing there. Couldn't face the sausages & ignored the fried bread [which I'd asked them not to bring!])
DINNER
Yummy goodness! Ordered delivery: Eggplant casserole with crabmeat and shrimp served with sauted zucchini. AND I had a caesar salad with salmon!
SNACKS
Was a bit indulgent, as was feeling a bit blue (but then went down to the gym for half an hour - going to try to have 'Hit the Gym' be my reflex in the future). Anyway, yes - had 2 sugarfree chocolate truffles.
__________________
June goal: 198lb. July goal: 191lb
"Go confidently in the direction of your dreams. Live the life you have imagined." Henry David Thoreau
This'll be good for me! I've had Breakfast and Lunch already, and I've got dinner and a snack planned already!
Breakfast (was a quickie, so not super-balanced):
-2oz sharp cheddar cheese
-1oz sausage.
(320 cal/ 28g fat/ 2g carb/ 19g protein)--I'm counting the cheese as 2 carbs, as per DANDR.
Lunch:
-2 oz Broccoli, 2 oz french-cut green beans, 1 oz bean sprouts
- 4.4 oz chicken breast
- 1tbs canola oil
I stirfried them all together with a tablespoon of soy sauce--and it's DELICIOUS! It's also just as good, if not better, than any Chinese food I've had.
(385 cal/ 20g fat/ 6g net carb/ 40g protein)
Dinner:
- 1 cup shredded cauliflower
- .25 cup tomato sauce
- 2 oz mozzarella cheese
- .5 oz pepperoni
- 1 egg
- 1 tbs canola oil
I'm making the cauliflower pizza recipe JG posted earlier this week for dinner--it's one of my new favorites!
(528 cal/ 41g fat/ 8g net carb/ 29g protein)
Note: I used approx. 5 packets of Splenda today in my iced teas, so I'm adding 5g carbs to my net total and I also had 2 pieces of sucralose-sweetened gum (Stride) for another net 1g carb. I'm working on replacing Splenda with Stevia, and drinking more water After all, I could have been using some of those carbs for some more veggies instead!
Daily Totals:
1510 calories / 100g fat / 20g net carbs / 126g protein
Breakfast: I was just going to have the shake before and after my workout, but because I bought fat free milk by accident, I wanted to get some fat into my breakfast, so I tacked on two ounces of sharp cheddar cheese at the end for its fat content (my shake alone had only 1 gram of fat!)
- 1 cup Carb Countdown milk (I bought the fat free by mistake)
- 2 scoops Zero Carb Isopure whey protein isolate
Mixed together-- 1/2 before my workout this morning at the gym and 1/2 after.
-- 2oz Sharp Cheddar Cheese after workout
( 484 cal / 20g fat / 5g net carb / 72g protein )
Lunch:
- 3 oz bean sprouts
- 3 oz Mixed Broccoli/French-Cut Green Beans
- 2 TBS soy sauce
- 1 TBS canola oil
- 5oz Chicken breast
Stirfried together, like yesterday's lunch...and I've got to say: YUM.
(463 cal / 23g fat / 9g net carb / 50g protein )
Dinner:
- TGI Fridays for buffalo wings with my buddy, Rob. I had 8 of them.
(300 cal / 22g fat / 3g net carb / 24g protein)
Totals:
( 1560 calories / 86g fat / 12g net carb / 174g protein )
My final note on today's menu: I really need to shoot for some more veggies! I only managed to get some in with lunch. Tomorrow I think stir-fry and a salad might be in order.
Hmm. This is very good, isn't it? Keeping me conscious of what I'm eating.
Breakfast: 5 strawberries, 1/2 cup of cream with a dash of sweetener, almond essence and ground almonds. (Was a bit stumped, as didn't have any breakfasty breakfast food left in the fridge.)
Lunch: School dinner: Green salad, Stir fried pork with morning glory and soy beans, stir fried veggies. 4 cubes of canteloup.
Dinner: DIY Chef Salad, consisting of mixed leaves, couple of stalks of fresh parsley, 1/2 tablespoon pumpkin seeds, couple ounces feta cheese, leftover tuna salad, 8 king prawns sauteed in coconut oil & seasoned with lemon pepper.
Chocolate peanut butter 'cake' (ie 2 tbsp unsweetened peanutbutter, 1 egg, 2 sachets of sweetener, tbsp ground almonds, 1/4 tbsp cocoa. Microwaved for maybe 30 seconds.) Served with scoop of double cream.
...man, I'm eating A LOT, aren't I? I need to get back into the habit of putting everything into fitday, and make sure I take my lunch into school with me rather than relying on what the kitchen has that day.
__________________
June goal: 198lb. July goal: 191lb
"Go confidently in the direction of your dreams. Live the life you have imagined." Henry David Thoreau
Breakfast:
EDIT: I made myself a big breakfast (eggs with tomato sauce, broccoli and turkey), but felt nauseous two bites in. I ended up having a snack that wasn't "ideal", but it was small and fat/calorie-dense--so I could get it down without feeling nauseous.
- .5 oz pepperoni
- 1.5 oz cheese
(242 cal / 20g fat / 1g carb / 14g protein)
Lunch:
- 5.8 oz burger
- 1 slice american cheese
(486 cal / 31g fat / 1g carb / 47g protein)
Dinner:
- 7oz chicken breast
- 4.5 oz broccoli/green beans
- 2tbs soy sauce
- 1 tbs canola oil
(507 cal / 21g fat / 7g carb / 63g protein)
Snacks:
- .65 oz pork rinds
- 1 Chocoperfection bar (looks like there was one lying around in my cabinet!)
(301 cal / 25g fat / 2g carb / 13g protein)
Totals:
( 1536 calories / 97g fat / 11g net carbs / 137g protein )
Like yesterday, I obviously need to incorporate more veggies. I vow that tomorrow I will have a stir-fry AND a salad!
I made the broccoli/pepper/onion egg scramble for the week and that is my breakfast along with a few pieces of bacon. I am now looking for a substitute breakfast meat. I do get chicken sausage for my kids, so maybe I'll get a package just for me.
I had grilled boneless/skinless chicken thighs last night with a large salad, mayonnaise and steamed broccoli with butter. I usually cook all my meats on the weekend. This way I am not left in the lurch when the family is having a pasta dinner and there is no meat for me.
Today's lunch is:
2c romaine lettuce
2c mustard spinach
8oz tomato
4 oz grilled chicken breast
2Tbl olive oil
1/2Tbl vinegar
Snack:
1 El Pollo Loco Chicken Leg
1Tbl mayonaisse
lunch: small hamburger patty with two slices of avocado and some fresh salsa on top.(tomatoes, onion, jalapeno pepper, cilantro) 1 Strawberry, small amount of cheese and sourcream on top (of the meat I mean, not the strawberry).
Br: 1 piece of leftover pork steak, 1 cup coleslaw with mayo/cream/vinagre/splenda dressing.
L: 8 mini smokies, 3 pickles
D: two fried chicken thighs, asperagus.
Usually the non-green peppers are quite expensive. I could get 6 of the large ones from Costco for $7 but I'm afraid they will go bad really quick. I got the mini red/yellow/orage peppers at the 99 cents store. It was a fluke that I was even in the store. They have expanded their produce section and the peppers looked really fresh and crisp.
I like the stevia powder too but I only have one cup of black decaf in the morning so, I use a packet of splenda.
BroadAbroad, you are not eating a lot if you are not feeling stuffed. That is one of the beauties of low-carb eating. You really can eat until you feel satisfied and still lose weight.
__________________
sylvia78
"We all just wanna be big rockstars...and we'll all stay skinny cause we just won't eat."
Rockstar by Nickelback
I got a late start this morning after a VERY bad night of sleep (my hip was REALLY hurting me), so I didn't get my first meal in until 11:30. So, I'll have Lunch, Dinner and 2 snacks today.
Lunch:
- 5.2 oz cube steak fried in canola oil
- 2 c. Romaine Lettuce
- 2 tbs Caesar dressing
(595 cal / 43g fat / 2g net carb / 37g protein)
Afternoon Snack:
- 1.5 oz cheddar cheese
- .5 oz pepperoni
(242 cal / 20g fat / 1g net carb / 14g protein)
Dinner:
- 5 oz dark meat chicken
- 4 oz Broccoli/green beans
- 1 tbs canola oil
- 1 tbs soy sauce
(438 cal / 26g fat / 4g net carb / 40g protein)
Totals:
( 1485 cal / 105g fat / 11g net carb / 109g protein )
To sum up:
I've decided to add 2tbs natural peanut butter or 1oz nuts back into my daily intake--I'll have been on Induction for 2 weeks as of this coming Friday, I'm solidly in ketosis and I'll see if my peanut butter had any impact tonight when I monitor myself with my ketosticks in the AM. I'm planning on staying on induction-level carb intake for awhile, but I need my nuts I seem really short on my total carb intake--even with some more veggies in my meals and some peanut butter. So, I think I'm going to attempt veggies three times tomorrow! I'll consider it a personal challenge
ATKINS: What Are You Eating?
)
) Drank lots of water maybe?
) pork steaks & I've got in some new "Simply Steam" Green Giant Spinach in a Pouch I'm itching to try out . . . also allotting myself a few Bud Lights - somewhere between 6-26.
- 14Lbs Lost!
After all, I could have been using some of those carbs for some more veggies instead!
I seem really short on my total carb intake--even with some more veggies in my meals and some peanut butter. So, I think I'm going to attempt veggies three times tomorrow! 
