Day 2

Guilt Free Deserts

Guilt Free Desserts

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Breakfast

Berry smoothie (8 oz non-fat, sugar-free fruit-flavored yogurt, % cup berries, Vz cup crushed ice; blend until smooth)

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

1 hard-boiled egg

Lunch

Lemon Couscous Chicken (page 210) Tomato and cucumber slices

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Meat Loaf (page 221) Steamed asparagus Mushrooms sauteed in olive oil

Sliced Bermuda onion and tomato drizzled with olive oil

Dessert

Sliced cantaloupe with 2 Tbsp ricotta cheese

Day 3

Breakfast

1 cup high-fiber cereal (such as Uncle Sam) with % cup nonfat milk 1 cup fresh strawberries

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

Small Granny Smith apple with 1 Tbsp peanut butter

Lunch

Greek Salad (page 137)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Herb-Marinated Chicken (page 217)

Perfection Salad (page 233)

Steamed julienned zucchini and yellow squash

Dessert

Fresh pear with ricotta cheese and walnuts

PHASE TWO MEAL PLAN

Day 4

Breakfast

Ve fresh grapefruit

1 slice toasted whole wheat bread topped with 1 ounce sliced reduced-fat Cheddar cheese, broiled until cheese melts

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

4 oz non-fat, sugar-free yogurt

Lunch

Chef's salad (at least 1 oz each turkey, roast beef, and low-fat cheese on mixed greens)

2 Tbsp Balsamic Vinaigrette (page 148) or low-sugar prepared dressing

Midafternoon snack

Small Granny Smith apple with 1 wedge Laughing Cow Light Cheese

Dinner

Asian Style Chicken Packets with Vegetables (page 219) Oriental Cabbage Salad (page 177)

Day 5

Breakfast

Berry Smoothie (8 oz non-fat, sugar-free fruit-flavored yogurt, Vz cup berries, 1/2 cup crushed ice; blend until smooth)

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

1 hard-boiled egg

Lunch

Open-faced roast beef sandwich (3 oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice whole grain bread)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Stir-fry chicken and vegetables (page 215)

Tossed salad (mixed greens, cucumbers, green peppers, cherry iomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

Dessert

V2 cup fat-free, sugar-free vanilla pudding with 3-4 sliced strawberries

Day 6

Breakfast

6 oz vegetable juice cocktail 1 poached egg 1 whole wheat English muffin

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

Small Granny Smith apple with 1 Tbsp peanut butter

Lunch

% cup cottage cheese with !4 cantaloupe, sliced 4 whole wheat crackers

Sugar-free flavored gelatin dessert

Midafternoon snack

Hummus (page 178) with raw vegetables (May use store-bought hummus)

Dinner

Easy Chicken in Wine Sauce (page 216) Italian-Style Spaghetti Squash (page 229) Arugula, spinach, and walnut salad

Olive oil and balsamic vinegar to taste or 2 Tbsp prepared low-sugar dressing

Dessert

Pistachio Bark (page 241)

Day?

Breakfast

Vi cantaloupe

1 slice toasted whole wheat bread topped with 1 oz sliced reduced-fat Cheddar cheese, broiled until cheese melts

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

4 oz non-fat, sugar-free yogurt

Lunch

Tomato stuffed with tuna salad (3 oz water-packed tuna, 1 tablespoon chopped celery, 1 tablespoon mayonnaise), served on a bed of salad greens

Midafternoon snack

Baba Ghannouj (page 239) with raw vegetables or wrapped in a lettuce leaf

Dinner

Marinated Flank Steak (page 156)

Green and yellow wax beans with red pepper sauteed in olive oil Surprise South Beach Mashed "Potatoes" (page 171) Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

Dessert

Sliced cantaloupe with lime wedge

Day 8

Breakfast

Sunrise Parfait (page 202)

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

1 hard-boiled egg

Lunch

Apple-Walnut Chicken Salad (page 205)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Broiled Sole in Light Cream Sauce (page 225) Broiled Tomato (page 173) Bibb lettuce salad

Olive oil and balsamic vinegar to taste or 2 Tbsp prepared low-sugar dressing

Day 9

Breakfast

Eggs Florentine (1 poached egg served on V2 cup spinach sauteed in olive oil) Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

Small Granny Smith apple with 1 Tbsp peanut butter

Lunch

Tomato-Basil Couscous Salad (page 209)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Salsa Chicken (page 218)

Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette (page 148) or 2 Tbsp prepared low-sugar dressing

Dessert

Chocolate Cups (page 242)

Day 10

Breakfast

Oatmeal Pancake (page 201)

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

Small Granny Smith apple with 1 Tbsp peanut butter

Lunch

Chicken and Raspberry Spinach Salad (cold chicken breast left over from Day 9) (page 204)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Meat Loaf (page 221)

Italian-Style Spaghetti Squash (page 229)

Dessert

Strawberries with Splenda (or sugar substitute of your choice) or dollop of fat-free frozen whipped topping

Day 11

Breakfast

1 cup fresh strawberries

1 cup high-fiber cereal (such as Uncle Sam) with % cup nonfat milk Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snack

1 hard-boiled egg

Lunch

Turkey-tomato pita (3 oz sliced turkey, 3 tomato slices, Vz cup shredded lettuce, 1 tsp Dijon mustard in a whole wheat pita)

Midafternoon snack

4 oz non-fat, sugar-free yogurt

Dinner

Cod en Papillote (page 228) Bibb lettuce salad

Olive oil and balsamic vinegar to taste or 2 Tbsp prepared low-sugar dressing

Dessert

Baked apple

Day 12

Breakfast

V2 grapefruit 1 egg, any style 1 slice 7-grain bread Low-sugar preserves

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Tomato Soup (page 214)

Chopped sirloin beef patty with 1 slice tomato and 1 slice onion in % whole wheat pita

Baba Ghannouj (page 239) with raw vegetables or wrapped in a lettuce leaf

Grilled Chicken Salad with Tzatziki Sauce (page 231) Broiled asparagus with drizzled olive oil

Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette (page 148) or 2 Tbsp prepared low-sugar dressing

Midmorning snack

1 part-skim mozzarella cheese stick

Lunch

Midafternoon snack

Dinner

Dessert

Fresh pear with ricotta cheese and walnuts

Breakfast

1 cup blueberries

1 scrambled egg with tomato salsa

Oatmeal (Vz cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cooked on low heat, and sprinkled with cinnamon and 1 Tbsp chopped wa/nuts)

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Midmorning snael

4 oz non-fat, sugar-free yogurt

Lunch

Tuna salad (3 oz water-packed tuna, 1 tablespoon chopped celery, 1 tablespoon mayonnaise, 3 slices tomato, 3 slices onion) in a whole wheat pita

Midafternoon snaci

1 part-skim mozzarella cheese stick

Dinner

Pan Roasted Steak and Onions (page 220) South Beach Salad (page 232) Steamed broccoli

Dessert

Chocolate-Dipped Strawberries (page 240)

f ■

^ PHASE TWO MEAL PLAN 197 ,1

Breakfast

6 oz vegetable juice cocktail Baked eggs in Canadian bacon cups 1 slice 7-grain bread, toasted

Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

4 oz non-fat, sugar-free yogurt

Lunch

Portobello Pizza (page 211)

Midafternoon snack

Small Granny Smith apple with 1 wedge Laughing Cow Light Cheese

Dinner

White Asparagus Salad (page 236)

Dessert

Fresh Strawberries with Lime Zest Ricotta Creme (page 182)

FOODS YOU CAN REPRODUCE TO YOUR DIET

FRUIT

Apples Apricots dried fresh Blueberries Cantaloupe Cherries Grapefruit Grapes Kiwi

Mangoes

Oranges

Peaches

Pears

Plums

Strawberries

DAIRY

Milk light soy fat-free or 1 % Yogurt light, fruit-flavored plain, low-fat or fat-free

STARCHES (USE SPARINGLY)

Bagels, small, whole grain Bread multigrain oat and bran

Cereal Fiber One

Kellogg's Extra-Fiber All Bran oatmeal (not instant) other high-fiber Uncle Sam Muffins, bran sugar-free (no raisins) Pasta, whole wheat Peas, green Pita stone-ground whole wheat Popcorn

Potato, small, sweet Rice brown wild

VEGETABLES AND LEGUMES

Barley

Beans, pinto Black-eyed peas

MISCELLANEOUS

Chocolate (sparingly) bittersweet semisweet Pudding, fat-free Wine, red rye whole wheat

FOODS TO AVOID OR EAT RARELY

STARCHES AND BREADS

Bagel, refined wheat Bread refined wheat white Cookies Cornflakes Matzo

Pasta, white flour Potatoes baked, white instant Rice cakes Rice, white Rolls, dinner

FRUIT

Bananas

Canned fruit, juice packed

Fruit juice

Pineapple

Raisins

Watermelon

MISCELLANEOUS

Honey Ice cream Jam

VEGETABLES

Beets Carrots Corn Potatoes

PHASE TWO

ow that you've resolved your insulin resistance and lost a dozen or so pounds, you're ready to settle into a long-term weight-loss program. Phase 2 begins to gradually reintroduce carbohydrates into your diet, starting with low-glycemic index ones such as oatmeal and couscous. The recipes herein still don't recommend even good high-glycemic carbohydrates, such as sweet potatoes, whole wheat pasta, or whole grain bread or rice; the diet's flexibility allows you to begin adding these unprocessed carbs into your meals as you see fit. In this phase the desserts also become more liberal, allowing, for instance, Chocolate-Dipped Strawberries.

BREAKFASTS

Oatmeal Pancake

1/2 cup old-fashioned oatmeal Vi cup low-fat cottage cheese (or tofu) 4 egg whites 1 teaspoon vanilla extract % teaspoon cinnamon % teaspoon nutmeg

Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth.

Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

You can top the pancake with a low-sugar syrup of your choice.

Serves 1

Per serving: 288 calories, 28 g protein, 32 g carbohydrates, 4 g fat, 1 g saturated fat, 451 mg sodium, 5 mg cholesterol, 5 g fiber

Sunrise Parfait

1 cup sliced strawberries 1 cup non-fat, sugar-free vanilla yogurt 1/2 cup Uncle Sam cereal

Layer the strawberries, yogurt, and cereal in 2 stemmed dessert glasses.

Serves 2

Per serving: 185 calories, 8 g protein, 37 g carbohydrates, 1 g fat, 0 g saturated fat, 102 mg sodium, 3 mg cholesterol, 6 g fiber

Poached Salmon Spinach Salad

2 tablespoons extra-virgin olive oil 1/2 pound cleaned fresh spinach

Vi teaspoon salt

Vs teaspoon freshly ground black pepper V2 cup chopped yellow onion

3 fresh tomatoes (about 11/4 pounds), peeled, seeded and cut into 1/2" pieces

Poached salmon left over from Poached Salmon with Cucumber-Dill Sauce (page 161)

1 tablespoon coarsely chopped flat-leaf parsley (optional)

In a skillet, heat 1 tablespoon of the oil over medium heat. When hot, saute the spinach for \Vz minutes. Mix in the salt and pepper and divide the spinach among 4 plates.

Heat the remaining tablespoon of oil in the skillet. Saute the onion and tomatoes over medium heat until the onion is tender, about 5—6 minutes.

Arrange the salmon on the spinach and top with the tomatoes and onion. Garnish with parsley, if using.

Serves 4

Chicien and Raspberry Spinach Salad

VA cup raspberry vinegar or white wine vinegar 5 tablespoons extra-virgin olive oil 1 teaspoon honey

1/2 teaspoon finely shredded orange peel 1/s teaspoon salt

1/i teaspoon freshly ground black pepper

4 boneless, skinless chicken breast halves (about 12 ounces total) 8-10 cups torn spinach or torn mixed greens 1 cup fresh raspberries 1 papaya, peeled, seeded, and sliced

In a screw-top jar, combine the vinegar, 4 tablespoons of the oil, the honey, orange peel, salt, and pepper. Cover and shake well. Chill the dressing until serving time.

In a medium skillet, cook the chicken in the remaining 1 tablespoon of oil over medium heat for 8-10 minutes or until the chicken is tender and no longer pink. Turn the chicken often to brown evenly. Remove the chicken from the skillet. Cut into thin, bite-size strips.

In a large bowl, toss together the warm chicken strips and the spinach or mixed greens. Shake the dressing well. Add the dressing and raspberries to the chicken mixture. Toss lightly to coat well.

Divide the chicken mixture among 4 salad plates. Arrange the papaya slices on each plate.

You may substitute 2 medium nectarines, pitted and sliced; or 2peaches, peeled, pitted, and sliced for the papaya.

Serves 4

Per serving: 320 calories, 22 g protein, I 16 g carbohydrates, 19 g fat, 3 g saturated fat, 199 mg sodium, 49 mg cholesterol, 5 g fiber

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Atkins Low Carb Diet Recipes

Atkins Low Carb Diet Recipes

The Atkins Diet is here. Dr Atkins is known for his great low carb diets. Excluding, Dr Atkins carb counter and Dr Atkins New Diet Revolution.

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