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Newportian
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| 35 Grams Carbs | After Induction & Phase 2 |  |
Phase 3 |
Day 1 | Day 2 |
| Morning | Ham
and Cheese Rolls with Atkins Banana Nut Muffin * 1 Atkins Banana Nut Muffin (from mix) * 1/3 cup honeydew melon |
Ham
and Egg Salad with toasted bread * 1 slice Atkins Bread * 1/2 cup fresh blueberries |
| Afternoon | Baked
tofu with cucumber-tomato salad 6 oz. White Wave Roma Tomato Basil Tofu (50 cal) 1/2 cup chopped or sliced cucumber 5 cherry tomatoes 1 tbsp. olive oil * 1/2 cup chopped bell pepper |
Broiled
Lamb Chops with Sautéed Chard and salad * 2 cups mixed salad greens 2 tbsp. Atkins Sweet Dressing *6 baby carrots |
| Evening | Cheeseburger
with cucumber-tomato salad 1 frozen char-broiled beef patty, fully cooked 1 1/2 oz. cheddar cheese 1/2 tbsp. mayonnaise 1 tomato slice 1/2 cup lettuce, romaine or lettuce of choice 1/3 cup chopped or sliced cucumber *4 tomato slices |
Chicken
and broccoli salad with Atkins Dressing 6 oz. canned chicken 2 tbsp. mayonnaise 1 cup fresh broccoli 1 tbsp. Atkins Sweet Dressing * 1/2 cup peeled and chopped avocado |
| Snack | Canadian
bacon and cheese 1 oz. Canadian bacon 2 oz. Mozzarella cheese |
Atkins
Blueberry Muffin with Gouda cheese 1/2 Atkins Blueberry Ready to Eat Muffin 1/2 oz. Gouda cheese 2 cherry tomatoes |
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Day 3 | Day 4 |
| Morning | Open-faced
corned beef and tomato sandwich 4 oz. sliced, deli corned beef 1 tbsp. mayonnaise 2 tomato slices 1 slice Atkins Bread * 1/2 fresh kiwi |
Open-faced
turkey bacon sandwich 1 slice Atkins Multigrain Bread 1 tbsp. mayonnaise 3 oz. deli turkey 4 slices turkey bacon * 1/2 small orange |
| Afternoon | Chicken
and Cucumber Salad with bread * 1 slice Atkins Bread *4 tomato slices |
Grilled
Chicken with asparagus * 2/3 cup cooked asparagus 2 1/2 tbsp. Atkins Sweet Dressing *6 baby carrots |
| Evening | Ham
and cheese salad 2 cups mixed salad greens 1/2 cup chopped or sliced cucumber 2 oz. Mozzarella cheese 1 tbsp. olive oil 2 tsp. apple cider vinegar 6 oz. deli ham * 1/2 cup chopped onion |
Olive
tuna fish salad over greens 3 1/2 oz. tuna, packed in oil 6 spanish stuffed olives 8 cherry tomatoes 3/4 cup chopped or sliced cucumber 1 tbsp. olive oil 2 cups lettuce, romaine or lettuce of choice * 1/2 cup peeled and chopped avocado |
| Snack | Atkins
Morning Start Breakfast Bar with ham 1 oz. deli ham 1 tsp. mustard 1 Atkins Morning Start Breakfast Bar |
Chicken,
Green Onions and Tomato Omelet * |
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Day 5 | Day 6 |
| Morning | Rosemary
Zucchini Omelet with smoked salmon * 3 oz. smoked salmon * 1/2 cup fresh blueberries |
Salsa
burger with toast * 1 slice Atkins Bread * 1/3 cup honeydew melon |
| Afternoon | Open-faced
hamburger with mixed greens 1 frozen char-broiled beef patty, fully cooked 1 slice Atkins Bread 1 tbsp. mayonnaise 1 slice bacon 1/2 cup mixed salad greens * 1/2 cup chopped bell pepper |
Roast
pork salad 2 cups mixed salad greens 2/3 cup chopped or sliced cucumber 8 cherry tomatoes 4 oz. roast pork 1 tbsp. olive oil 2 tsp. red wine vinegar 1/2 oz. shredded cheese *6 baby carrots |
| Evening | Open-faced
chicken sandwich with mixed greens 1 slice Atkins Multigrain Bread 5 oz. cooked chicken strips 1 tbsp. mayonnaise 1 oz. vegetarian cheese (soy or rice cheese) 1/2 cup mixed salad greens 1/2 tbsp. Atkins Sweet Dressing *6 baby carrots |
Spicy
Barbeque Pork Chops with salad * 2 cups mixed salad greens 4 cherry tomatoes 1/2 cup chopped or sliced cucumber 2 tbsp. Atkins Sweet Dressing * 1/2 cup chopped bell pepper |
| Snack | Deli
turkey and cheese 2 oz. deli turkey 1 oz. cheddar cheese |
Roast
beef, boiled egg, and tomato slice 1 hard boiled egg 1/4 medium size fresh tomato 2 oz. sliced, deli roast beef |
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Day 7 | |
| Morning | Turkey
sausage and tomato toast 3 oz. turkey breakfast sausage 1 tbsp. mayonnaise 2 tomato slices 1 slice Atkins Bread |
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| Afternoon | Salmon
salad with green beans 4 oz. canned salmon 1/2 tbsp. mayonnaise 1 cup frozen green beans 2 tbsp. Atkins Sweet Dressing * 1/2 cup chopped onion |
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| Evening | Asian
Beef with salad * 1 cup mixed salad greens 1 tbsp. Atkins Sweet Dressing *4 tomato slices |
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| Snack | Tomato-watercress
and Gouda cheese salad 1/2 medium size fresh tomato 1 cup watercress 1 oz. Gouda cheese 1/3 tbsp. olive oil |
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Recipes |
| Ham and Cheese Rolls* | |
| 1
tomato slice 2/3 tbsp. mayonnaise 1 oz. deli ham 1 oz. Swiss cheese |
Chop tomato finely and mix with mayonnaise. Place a slice of ham on top of cheese slice and spread with tomato-mayonnaise mixture. Roll up ham and cheese together and serve. |
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| Broiled Lamb Chops* | |
| 6
oz. lean lamb chop 1 clove garlic 1 tsp. oregano |
Preheat broiler. Rinse and pat dry lamb. Rub with garlic and oregano for flavor, and grill lamb chop about 4-5 minutes per side until done. They should not be overcooked. Medium or medium rare is preferable. |
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| Sautéed Chard* | |
| 4
cups chopped chard 1 clove garlic 2/3 tbsp. olive oil |
Rinse chard thoroughly, coarsely chop and steam or boil until cooked. Mince garlic. In a nonstick skillet, heat olive oil to medium high heat and sauté garlic for 1-2 mintues. Add cooked chard and cook 1-2 more minutes. |
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| Ham and Egg Salad* | |
| 1
hard boiled egg 2 oz. deli ham 1 1/2 tbsp. mayonnaise 1/4 tsp. black pepper |
Chop egg and ham; mix with mayonnaise and black pepper until thoroughly combined. Serve open faced on toasted bread. |
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| Chicken and Cucumber Salad* | |
| 4
oz. boneless roasted chicken thigh with skin 2 fresh radishes 1 tbsp. mayonnaise 1/2 tsp. Dijon mustard 1 cup chopped or sliced cucumber 1 tbsp. Atkins Sweet Dressing |
Chop chicken into bite size pieces. Rinse and finely chop radishes. Mix chicken with radishes, mayonnaise and mustard until well blended. On a plate, layer the cucumber slices and top with chicken salad. Drizzle with dressing and serve. |
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| Grilled Chicken* | |
| 6
oz. boneless chicken breast 1/2 tbsp. Atkins Oven Fried Chicken Seasoning Duet 2/3 tbsp. olive oil |
Preheat either grill or broiler. Rinse and pat dry the chicken. Whisk olive oil and seasoning together in a pie plate or small platter; coat chicken with mixture. If possible, cover with plastic wrap and let marinate, refrigerated, for 20-30 minutes. Grill chicken, approximately 6-8 inches from heat source for 5-7 minutes on each side. Serve. |
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| Chicken, Green Onions and Tomato Omelet* | |
| 1
oz. boneless chicken breast 1 green onion 1/2 Italian plum tomato 1 large egg 2/3 tbsp. olive oil 1/4 tsp. black pepper |
Rinse and finely chop the chicken; set aside. Whisk egg. Rinse and chop green onion and tomato; add to beaten egg with the black pepper. Heat oil in nonstick skillet to medium high heat and sauté chicken until cooked. Add the egg mixture and lower heat to medium low. Cook the eggs until set, lifting the edges of the omelet so the uncooked portions runs underneath and the eggs are completely cooked. |
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| Rosemary Zucchini Omelet* | |
| 2
large eggs 1/2 cup zucchini or yellow squash 2/3 tbsp. olive oil 1/2 tsp. fresh rosemary |
Rinse and slice zucchini into thin rounds. Chop rosemary very fine. Whisk eggs. Heat oil on medium high in a nonstick skillet. When pan is hot, pour in eggs and swirl pan to cover the entire surface. Layer zucchini over one half of the skillet. Sprinkle with rosemary and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook for 1 minute more and serve. |
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| Spicy Barbecue Pork Chops* | |
| 6
oz. lean, boneless pork chop 1/2 tsp. chili powder 1/4 tsp. hot sauce 2 tbsp. Atkins Barbeque Sauce 2/3 tbsp. olive oil |
Rinse and pat dry the pork chop. Blend the barbecue sauce, chili powder, and hot sauce in a shallow dish. Coat the pork and marinate for about 20-30 minutes in the refrigerator. Heat the olive oil in a nonstick skillet to medium high heat. Drain the pork, but reserve the marinade; brown both sides for about 3 minutes each. Add the marinade, bring to a boil, reduce heat; cover and cook for about 3-4 minutes more until the pork is cooked through. Serve immediately. |
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| Salsa Burger* | |
| 4
1/2 oz. ground beef 1 tbsp. low sodium salsa |
Add seasonings of your choice to ground beef; mix with salsa and mold into patty shape. Lightly coat a non-stick skillet with cooking spray and heat to medium. Pan-fry ground beef patty until cooked thoroughly. |
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| Asian Beef* | |
| 5
oz. beef, loin cut 3/4 cup fresh snow peas 2 tsp. canola oil 1 clove garlic 1 cup chopped bok choy 2 green onions 1/3 tbsp. sesame seeds |
Slice beef into half-inch strips on a separate cutting board. Rinse all vegetables. Chop green onion; mince garlic, trim snow peas, and chop bok choy into strips; set aside. In a nonstick skillet, heat oil on medium-low heat and sauté garlic for 1-2 minutes, until golden. Raise heat to medium-high, add beef and stir-fry for 1-2 minutes; add all vegetables and stir-fry another 5-6 minutes, until vegetables are tender, but still crisp. |
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Shopping List |
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