Atkins Diet Menu: New Atkins
Daily Menus Sample
Having no idea of what to eat
for your daily meals while on the New Atkins diet? Take a look at the suggested
typical daily menus, you'll be surprised that the new version Atkins is so easy
to follow.
New Atkins Diet
Menu for Different Phases
Induction Phase
Eat protein for each meal and
limit daily ‘net carb’ intake to 20 grams. Carbohydrate can be obtained from
salad and vegetables. You may eat as much as 3 bowls of salad a day or 2 cups of
steamed, sautéed, roasted or stir-fried vegetables a day. An example of the New
Atkins diet menu for induction phase:
-
Breakfast: Start
your morning with 2 fried or hard-boiled eggs, avocado and sugar-free salsa.
-
Mid-morning Snack:
Have a cup of sliced cucumber and 2 slices of Cheddar cheese to curb your
hunger before lunch.
-
Lunch: Take canned
tuna and 2 cups of mixed green salad (mix 1 cup of cooked broccoli, spring
onions, 4 pieces of marinated artichoke hearts and sugar-free dressing) to
energize you.
-
Mid-afternoon Snack:
Have some roasted turkey slices for your tea time.
-
Dinner: Reward
yourself with a beef burger (but without bun) with 1 tbsp sautéed onions, a
cup of mushroom, 2 slices Cheddar cheese and 2 cups green salad with
sugar-free dressing after a hard day.
Phase 2: Ongoing Weight Loss
 After
14 days in the induction phase, you can go into Phase 2 by slowly adding more
carb into your daily diet, until you achieve your individual carb consumption
tolerance while still losing weight. The maximum of ‘net carb’ is limited to 50
grams a day. Berries, nuts, seeds and some low carb high fibre legumes (beans)
can now be included in the diet. Alcohol (just wine or spirits and sugar-free
mixers) is allowed but only in moderation as consuming too much of alcohol will
slow down the fat burning and thus affecting the weight loss.
-
Breakfast: Have
omelets made from 2 eggs and a cup of grated cheese to curb your morning
hunger, also a medium size orange as fruit.
-
Mid-morning Snack:
2oz pine nuts and 4oz tomato juice are good choices for morning snack.
-
Lunch: Prepare a
grilled chicken with 2 tbsp of peanut sauce, and a mixed salad (toss 2 cups
of lettuce, a cup of green peppers, 2 medium carrots, a cup of sweet corn,
with Italian sugar-free dressing) for your lunch.
-
Mid-afternoon Snack:
Take an apricot and a cup of cottage cheese as your tea time snack.
-
Dinner: Serve dinner
with lamb kebabs with a cup of raita, 1 cup of low-carb pasta (or whole
meal), 1 cup of Brussels sprouts and a mixed salad (mix 2 cups of lettuce, 1
medium carrot grated, with vinaigrette).
Phase 3: Pre-Maintenance
When you are just 10lb away
your targeted goal weight, you are ready to include a wider range of
carbohydrates into your diet, for example other fruits, starchy vegetables,
dairy products and finally whole grains.
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