- Serves: 8
- Calories: 96
Net Carbs: 2.0 g- Protein: 9.0 g
- Fat: 5.0 g
Ingredients
Ingredients A:
- 1 cup soya powder
- 1 tbsp baking powder
- 2 tbsp sugar substitute
- 1/2 tsp salt
Ingredients B:
- 1/4 cup (60ml) heavy cream
- 3 eggs
- 1 tbsp sugar-free syrup (vanilla flavor)
- 1/4 cup (60 ml) cold water
Directions
- Preheat waffle iron (according to equipment’s instructions).
- Mix together all ingredients A in a bowl, and then add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff at this moment.
- Then, add in cold water gradually and stir until it reaches the consistency of a thick pancake batter.
- Lightly grease hot waffle iron with oil spray and pour 3 tbsp of pancake batter in the middle. Cover and cook until crisp and dark golden brown. Repeat the same for the remaining batter.
- Serve warm.
- Serves: 8
- Calories: 123
- Net Carbs: 10.0 g
- Protein: 8.5 g
- Fat: 4.5 g
Ingredients
- 2 1/4 lbs (1kg) cauliflower
- 1 cup peas
- 6 eggs, lightly beaten
- 1/2 cup matzo meal
- 1 small onion (chopped)
- 1 1/2 tsp salt
- 1/2 tsp pepper
Directions
- Chop cauliflower in a processor. Add in the remaining ingredients and pulse to mix well.
- Preheat a non-stick pan. Pour in 1/4 cup of the pancake batter and spread out using spatula.
- Cook for 2 minutes for each side till golden brown.
- Repeat the same for the remaining pancake batter.
- Serves: 24
- Calories: 72
- Net Carbs: 1.5 g
- Protein: 2.5 g
- Fat: 6.0 g
Ingredients
- 1/2 cup blanched (skinless) almonds slices
Ingredients A:
- 1/2 cup soya powder
- 1/2 tsp baking powder
- 1/4 tsp salt
- 3 tsp ground cinnamon
Ingredients B:
- 4oz (115 g) butter (soften)
- 3/4 cup sugar substitute
- 3 eggs
Directions
- Preheat oven to 350°F/175°C.
- Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
- Add in the remaining ingredients A and pulse again to mix well.
- In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
- By using spatula, slowly fold in the ground almond.
- Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
- Bake muffins for about 20 minutes, until muffins set in middle.
- Remove muffins from mould after 5 minutes and let them cool on wire rack.
- Serves: 24
- Calories: 72
- Net Carbs: 1.5 g
- Protein: 2.5 g
- Fat: 6.0 g
Ingredients
- 1/2 cup blanched (skinless) almonds slices
Ingredients A:
- 1/2 cup soya powder
- 1/2 tsp baking powder
- 1/4 tsp salt
- 3 tsp ground cinnamon
Ingredients B:
- 4oz (115 g) butter (soften)
- 3/4 cup sugar substitute
- 3 eggs
Directions
- Preheat oven to 350°F/175°C.
- Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
- Add in the remaining ingredients A and pulse again to mix well.
- In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
- By using spatula, slowly fold in the ground almond.
- Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
- Bake muffins for about 20 minutes, until muffins set in middle.
- Remove muffins from mould after 5 minutes and let them cool on wire rack.
- Serves: 9
- Calories: 186
- Net Carbs: 2.5 g
- Protein: 9.5 g
- Fat: 14.5 g
Ingredients
Ingredients A:
- 1/2 cup soya powder
- 1/4 cup wheat gluten
- 1 tbsp baking powder
Ingredients B:
- 3 eggs
- 1 cup (240 ml) whole milk
- 1/3 cup (80 ml) vegetable oil
- 2 tbsp melted butter
- 4 oz (110 g) grated jack cheese (jalapeno)
Directions
- Preheat oven to 350°F/175°C.
- Spray an 8-inch square baking pan with vegetable oil spray.
- Combine ingredients A in a medium bowl.
- In another bowl, beat ingredients B until combined (except grated cheese). Then, add in grated cheese.
- Then, add mixed powder to the mixture. Stir until just well combined. The batter will be a bit stiff.
- Pour mixture into the baking pan and spread out evenly. Bake bread until golden.
- Transfer to wire rack and let it cool for 10 minutes before cutting.
- Serves: 8
- Calories: 143
- Net Carb: 5.1g
- Protein: 2.8 g
- Fat: 12.6g
Ingredients:
- 5 tbsp + 1 tsp (1/3 cup) wheat flour
- 5 tbsp + 1 tsp (1/3 cup) soy flour
- 4 tbsp (1/4 cup) vital wheat gluten
- 3 tbsp wheat germ
- 8 tbsp cold butter, cut into
- 1/2-inch cubes
- 1 tbsp cold water
Directions
- In a large bowl, mix all dry ingredients and then add in butter until it looks like a coarse meal.
- Add in water and continue mixing until dough sticks together.
- Wrap the dough ball in plastic and keep in the freezer for 15 minutes.
- Put the dough in between two sheets of baking paper and roll to make a 12-inch circle.
- Carefully lay the flatten dough into a 9-inch pie plate. Freeze for another 15 minutes.
- Before baking, prick the unbaked pie crust with a fork and cover with a foil. Bake at 400oF for 16 minutes.
- Then, remove the foil and bake for extra 5 minutes or until it turns golden brown.
- Serves: 4
- Calories: 244
- Net Carbs: 8.5 g
- Protein: 18.0 g
- Fat: 13.5 g
Ingredients
Ingredients A:
- 1 cup soya powder
- 1/2 tsp baking powder
- 3 tbsp cocoa powder (sugar-free)
- 6 tbsp sugar substitute
- 1/4 tsp salt
Ingredients B:
- 3/4 cup (180 ml) milk
- 2 eggs, beaten
- 3 tbsp melted butter (unsalted)
Directions
- Mix ingredients A until well blended. Then, add in ingredients B and continue to mix until smooth.
- Leave batter for 5 minutes before cooking.
- Heat a non-stick pan over medium heat and spray with some vegetable oil.
- Put 2 tbsp of batter into the pan and spread out. Cook for about 4 minutes and turn over. Cook for another minute.
- Repeat the same for the remaining batter.
- Serve.
- Serves: 40
- Calories: 86
- Net Carbs: 2.0 g
- Protein: 3.0 g
- Fat: 7.5 g
Ingredients
Ingredients A:
- 1/2 cup finely chopped hazelnuts
- 1 cup soya powder
- 1 tsp cinnamon
- 1/4 tsp salt
Ingredients B:
- 1/4 cup sour cream
- 4 eggs, lightly beaten
Ingredients C:
- 6 oz (170 g) butter (unsalted, soften)
- 3/4 cup sugar substitute
Ingredients D:
- 1 cup coarsely chopped hazelnuts
- 1/3 cup dried cherries
Directions
- Toast 1 1/2 cup of hazelnuts and remove the skin. Finely chopped 1/2 cup and coarsely chopped 1 cup. Set aside for use.
- Preheat oven to 350°F/175°C.
- Mix ingredients A in a medium bowl. In another medium bowl, mix ingredients B.
- In a large bowl, beat ingredients C on medium speed until creamy. Then, add in half of mixture B and beat until blended. Repeat for the remaining mixture.
- Using low speed, add in dry ingredients A and mix until combined.
- Lastly, fold in ingredients D. Then, keep refrigerated for 1 hour.
- Remove from fridge and cut dough into half. Form each into a log (about 12"x 2 1/2") and bake on an ungreased baking sheets for half an hour. Then, let them cool on wire rack for 10 minutes.
- After cooling, cut logs crosswise into 1/2" wide slices using serrated knife. Arrange slices on baking tray and bake at 325°F/165°C for 20 minutes, until crisp.
- Let biscuits completely cool before storing.
- Serves: 8
- Calories: 158
- Net Carbs: 3.5 g
- Protein: 9.5 g
- Fat: 11.0 g
Ingredients
Ingredients A:
- 1 cup soya powder
- 1 tbsp baking powder
- 1/2 tsp baking soda
- 2 tsp ground cinnamon
- 2 tbsp sugar substitute
Ingredients B:
- 3/4 cup (180 ml) buttermilk
- 6 tbsp unsalted melted butter
- 3 eggs
- 3 tbsp sugar-free syrup (vanilla flavor)
- 1/2 cup (120 ml) cold water
Directions
- Preheat waffle iron (according to equipment’s instructions).
- In a bowl, mix together all ingredients A. Then, add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff.
- Then, gradually add in cold water while stirring until it is easily spreadable, about the consistency of a thick pancake batter.
- Spray hot waffle iron with vegetable oil spray. Scoop 3 tbsp of batter and put in the middle. Cover and cook until pancake is crispy and dark golden brown in color.
- Serve warm.
- Serves: 4
- Calories: 254
- Net Carbs: 3.4 g
- Protein: 12.0 g
- Fat: 22.5 g
Ingredients
- 14 oz (410 ml) coconut milk (sugar-free)
- 2 oz (55 g) vanilla soy protein powder
- 1/2 tsp vanilla extract (optional)
- some ice cubes
Directions
- Combine all ingredients in a blender.
- Pulse until all ingredients becomes smooth and creamy.
- Serve immediately.
- Serves: 1
- Calories: 319
- Net Carbs: 9.0 g
- Protein: 8.5 g
- Fat: 27.5 g
Ingredients
- 1/2 cup (120 ml) coconut milk (sugar-free)
- 4 oz (110 g) soft tofu
- 1/2 cup raspberries
- 2 tsp sugar substitute
- some ice cubes
Directions
- Blend all ingredients (except ice cubes) in a blender until smooth.
- Then, add in ice cubes gradually and continue blending until smooth.
- Serve immediately.
- Serves: 1
- Calories: 319
- Net Carbs: 9.0 g
- Protein: 8.5 g
- Fat: 27.5 g
Ingredients
- 1/2 cup (120 ml) coconut milk (sugar-free)
- 4 oz (110 g) soft tofu
- 1/2 cup raspberries
- 2 tsp sugar substitute
- some ice cubes
Directions
- Blend all ingredients (except ice cubes) in a blender until smooth.
- Then, add in ice cubes gradually and continue blending until smooth.
- Serve immediately.
- Serves: 6
- Calories: 317
- Net Carb: 2.6g
- Protein: 4.6g
- Fat: 32.5g
Ingredients
- 2 cups heavy cream
- 1/2 tsp cinnamon
- 2 large whole eggs + 2 large egg yolks
- 7-8 tbsp sugar substitute (e.g. Splenda)
- 1 pinch of salt
- 1/2 tsp vanilla extract
- 6 tbsp Atkins Quick Quisine sugar-free caramel syrup (for 6pcs 4-oz custard cups or a 2-quart round baking dish
Directions
- Preheat oven to 300oF/150oC.
- Heat heavy cream and cinnamon in a saucepan over medium heat and whisk gently for a thorough mix. Remove when mixture begins to steam, remember NOT to boil it.
- Whisk all eggs, sugar substitute and salt until thickened. Pour slowly into the hot mixture and stir at the same time until well mix. Add in the vanilla extract.
- Pour 1/2 cup of cream mixture in each custard cups (pour all if you are using baking dish).
- Bake for 30-35minutes in a water bath until the custard is still slightly loose in center. Remove and chill for at least 4 hours.
- Unmold and invert custard onto serving plate. Top with 1 tbsp of caramel syrup before serving.
- Serves: 4
- Calories: 76
- Net Carbs: 11.0 g
- Protein: 2.5 g
- Fat: 1.0 g
Ingredients
Ingredients A:
- 2 1/4 cups mixed berries
- 1/3 cup sugar substitute
- 1 tsp grated orange rind
- 2 tbsp water
Ingredient B:
Directions
- Cook ingredients A in a saucepan. After boiling, simmer for 15 minutes at low heat and stir regularly.
- Let it cools for a while. Then, blend mixture in food processor until smooth. Strain into a bowl to remove the seeds.
- Then add in ingredient B and mix well. Keep refrigerated for an hour.
- Then, pour into an ice-cream maker to make sorbet.
- Freeze for a few hours before serving.
- Serves: 9
- Calories: 137
- Net Carbs: 2.5 g
- Protein: 7.0 g
- Fat: 11.0 g
Ingredients
Ingredients A:
- 1/2 cup soya powder
- 1/4 cup wheat gluten
- 1 tsp salt
- 1 tsp baking powder
- 3 eggs
- 1 cup (240ml) whole milk
Ingredient B:
- 1/3 cup beef drippings (fats collected from cooking beef)
Directions
- Preheat oven to 450°F/230°C.
- Put ingredients A in a bowl and whisk until well blended.
- In an 8” square baking dish, pour in ingredient B. Then, put in the middle rack of the preheated oven for 5 minutes, until smoke starts to come out.
- Pour in the batter and bake for about 15 minutes.
- Then, reduce oven temperature 350°F/175°C and continue to bake for another 20 minutes, until pudding becomes lightly browned.
- Best serve while still hot.
- Serves: 1
- Calories: 295
- Net Carbs: 11.3 g
- Protein: 30.0 g
- Fat: 14.0 g
Ingredients
- 2/3 cup (160 ml) almond milk (plain & unsweetened)
- 20 whole almonds
- 1 oz (30g) soy protein powder
- 2 1/2 oz (70 g) fresh pineapple, cut into cubes
- some ice cubes
Directions
- Combine all ingredients in a blender and pulse until smooth.
- Pour into a tall glass and serve cool.
- Serves: 4
- Calories: 375
- Net Carbs: 7.0 g
- Protein: 48.5 g
- Fat: 13.5 g
Ingredients
Ingredients A:
- 1 tsp sesame oil
- 1 tsp cooking oil
- 1 (8oz) tuna steak
Ingredients B:
- 1 tbsp mayonnaise
- 1 tsp wasabi powder
- 1/2 tsp soy sauce
Ingredients C:
- 4 slices toasted Atkins bread
- 1/2 cup watercress (leaves only)
- 1/4 red onion, (thinly sliced)
Directions
- Preheat both oil from ingredients A in a large skillet over medium-high heat.
- Fry tuna steak for 2 minutes each side. Then, slice thinly on the diagonal.
- Mix ingredients B in a bowl. Then spread on the bread slices.
- Arrange sliced tuna and ingredients C on one slice and top with another slice. Make 2 set of sandwiches. Then cut each diagonal to make them 4.
- Serves: 6
- Calories: 108
- Net Carb: 9.0g
- Protein: 1.9g
- Fat: 7.2g
Ingredients
- 1 lb red cabbage, cut into thin slices
- 1 small red onion, very thinly sliced
Dressing:
- 1/3 cup sour cream
- 1/3 cup mayonnaise
- 1 tbsp chopped fresh tarragon
- 1 tbsp balsamic vinegar
- Splenda, salt & pepper (to taste)
Directions
- Combine cabbage and onion slices in a big bowl.
- In another bowl, prepare the dressing by mixing all the dressing ingredients.
- Add the dressing to the vegetable slices and toss well to coat. Put a cover on and keep refrigerated for 1 hour before serve.
- Serves: 4
- Calories: 80
- Net Carbs: 2.0 g
- Protein: 3.0 g
- Fat: 7.0 g
Ingredients
- 2 zucchini
- 3 tbsp grated Parmesan cheese
- 1 tbsp lemon juice
- 1 tsp grated lemon zest
- 1 1/2 tbsp olive oil
- salt & pepper to taste
Directions
- Thinly sliced zucchini lengthwise to make it looks like noodle.
- Then, combine all ingredients in a large mixing bowl, toss and serve.
- Serves: 4
- Calories: 429
- Net Carbs: 14.0 g
- Protein: 47.0 g
- Fat: 15.5 g
Ingredients
Ingredients: A:
- 6 cups (1500ml) chicken broth
- 4 tbsp Japanese Tamari soy sauce
Ingredients: B:
- 2 cups green leaf veggies
- 2 cups mushrooms (you can mix, sliced)
- 1 tbsp ginger (grated)
- 1 clove garlic (very thinly sliced)
- 1 Serrano pepper (seeded and minced)
Ingredients: C:
- 1 cup tomato (diced)
- 3 medium onions (sliced)
- 6 oz 1/2-inch diced tofu
- 1 medium carrot (diced)
- 1 1/2 tbsp fresh cilantro (finely chopped)
Directions
- Put A in a large saucepan and bring to boil.
- Reduce heat and add in B. Simmer until mushrooms are softened, about 5 minutes.
- Then, add in C (except fresh cilantro) and continue cooking for another one minute.
- Finally, add in cilantro and serve.
- Serves: 4
- Calories: 253
- Net Carbs: 6.0 g
- Protein: 2.5 g
- Fat: 24.0 g
Ingredients
Ingredients A:
- 1 tsp toasted ground cumin
- 3 tbsp lemon juice
- 5 tbsp+1 tsp (or 1/3 cup or 80ml) olive oil
- salt & pepper to taste
Ingredients B:
- 6 cups salad greens (you can mix)
- 1 Haas avocado (diced)
- 1 Japanese cucumber (diced)
- 6 cherry tomatoes (chopped)
- 2 tbsp chopped red onion
Directions
- Toast cumin seeds over low heat in a small dry skillet until fragrant, stir regularly to avoid burn. Then grind to get 1 tsp ground cumin.
- Mix lemon juice, cumin, salt & pepper in a bowl, slowly add in the olive oil and whisk till well blended to make salad dressing.
- Put salad greens from ingredients B in a large salad bowl and toss with 1/4 cup of the salad dressing.
- In another bowl, put in the remaining ingredients B and toss with the remaining dressing.
- For serving, place salad greens at the bottom of the dish and top with avocado mixture salad.
- Serves: 4
- Calories: 253
- Net Carbs: 6.0 g
- Protein: 2.5 g
- Fat: 24.0 g
Ingredients
Ingredients A:
- 1 tsp toasted ground cumin
- 3 tbsp lemon juice
- 5 tbsp+1 tsp (or 1/3 cup or 80ml) olive oil
- salt & pepper to taste
Ingredients B:
- 6 cups salad greens (you can mix)
- 1 Haas avocado (diced)
- 1 Japanese cucumber (diced)
- 6 cherry tomatoes (chopped)
- 2 tbsp chopped red onion
Directions
- Toast cumin seeds over low heat in a small dry skillet until fragrant, stir regularly to avoid burn. Then grind to get 1 tsp ground cumin.
- Mix lemon juice, cumin, salt & pepper in a bowl, slowly add in the olive oil and whisk till well blended to make salad dressing.
- Put salad greens from ingredients B in a large salad bowl and toss with 1/4 cup of the salad dressing.
- In another bowl, put in the remaining ingredients B and toss with the remaining dressing.
- For serving, place salad greens at the bottom of the dish and top with avocado mixture salad.
- Serves: 4
- Calories: 567
- Net Carbs: 7.5 g
- Protein: 29.0 g
- Fat: 44.0 g
Ingredients
Ingredients A:
- 1 onion (chopped)
- 1/2 tsp mustard powder
- 1/4 tsp pepper
- 15 oz (450ml) chicken broth
Ingredients B:
- 2 cups Half- and-half
- 12 oz cheddar cheese
- 1/2 tsp paprika
Directions
- In a non-stick saucepan, fry bacon over medium heat until crispy. Drain bacon on kitchen towel to remove excess oil and then crumble it and set aside.
- Then, cook onion from ingredients A in saucepan using the earlier bacon fat until it starts turning brown. Add in the remaining ingredients A and bring to boil. Once boil, reduce heat to low.
- Then, add in ingredients B, stir until the cheese is melted.
- Garnish with crumbled bacon before serve.
- Calories: 348
- Net Carb: 3.8g
- Protein: 26.0g
- Fat: 24.7g
Ingredients
- 8 large eggs
- 1/4 cup water
- 1/4 tsp salt
- 1/2 tsp pepper
- 4 tsp unsalted butter
- 4 oz (1 cup) grated cheddar cheese
Fillings:
- 1 tbsp olive oil
- 3/4 cup chopped red capsicum
- 1/2 cup chopped yellow onion
- 3/4 cup diced ham/bacon
Directions
Filling:
- Heat olive oil in a large pan on medium-high heat.
- Cook chopped capsicum and onion for 5 minutes.
- Add in ham and cook until ingredients turned light golden.
- Keep aside for later use, 1/4 portion for each omelet.
Omelet:
- In a big bowl, whisk eggs, water, salt and pepper.
- Melt 1 tsp butter over medium high heat in an 8-inch nonstick skillet.
- Pour in 1/2 cup of egg mixture into the skillet and swirl to properly cover the base with mixture. Cook until eggs just set.
- Put 1/4 portion of fillings and 1/4 cup grated cheese over half of the omelet and fold to cover the fillings.
- Repeat with remaining egg mixture, butter, cheese and fillings.
- To save time, you may also cook all the contents at one time and cut into 4 pieces before serving.
- Serves: 4
- Calories: 427
- Net Carb: 3.6g
- Protein: 39.5g
- Fat: 27.3g
Ingredients
- 1 1/4 lbs skirt steaks strips (2’ x 1’)
- Salt and pepper
- 2 tbsp vegetable oil
- 1 tbsp butter
- 1/2 cup chopped onion
- 1 cup small mushroom
- 1 cup beef broth
- 1/4 cup sour cream
Directions
- Add some salt and pepper to the steaks strips.
- Heat oil over medium-high heat in a nonstick pan and brown the meat strips, 1 minute for each sides. Then remove and put on a platter.
- Melt butter in the same pan, cook chopped onion until soften. Then add in mushrooms and cook for another 10 minutes until liquid starts to dry up.
- Pour in beef broth and cook until sauce thickens, then stir in the sour cream.
- Add in the meat strips and accumulated juices.
- Reduce the heat to low and cook until meat is heated through, about 3 minutes.
- You may add some extra salt and pepper to suit your taste.
- Serves: 6
- Calories: 268
- Net Carbs: 4.0 g
- Protein: 32.0 g
- Fat: 13.2 g
Ingredients
- 2 lbs (900g) lamb (2-inch cubes)
Ingredients A:
- 1 tbsp cooking oil
- 1 tbsp butter
Ingredients B:
- 1 tbsp chopped red onion
- 1 tbsp chopped garlic
- 2 tsp grated ginger (or 1/2 tsp ginger powder)
- 2 tbsp curry powder
Ingredient C:
- 15 oz (450 ml) chicken broth
Ingredients D:
- 1/4 cup whole milk plain yogurt
- 2 tbsp chopped cilantro
- salt & pepper to taste
Directions
- Heat ingredients A in a non-stick deep pan over medium heat and brown lamb. Remove and put on plate. Keep 2 tbsp lamb fat.
- Using the fat, cook red onion from B until soft, then add in the remaining ingredients B and stir for 1 minute. Add in cooked lamb and stir to coat.
- Then, add chicken broth and bring to boil. Simmer for 90 minutes over low heat until lamb become tender.
- Remove from heat and add in ingredients D. Serve.
- Serves: 4
- Calories: 230
- Net Carbs: 1.3 g
- Protein: 24.0 g
- Fat: 13.4 g
Ingredients
- 1 lb ground beef
- 1/4 cup (34 g) feta cheese crumbles
- 1/2 medium size tomato (chopped)
- 2 tbsp chopped green onion
- 1/2 cup baby spinach (chopped)
- 1/2 tbsp dill weeds (preferably fresh)
- salt & pepper to taste
Directions
- Put all ingredients in a mixing bowl and mix well, then form into 4 beef patties.
- Heat a non-stick pan and fry patties over medium-high heat for 5 to 6 minutes for each side. You may also grill the patties.
- Serves: 4
- Calories: 447
- Net Carbs: 4.0 g
- Protein: 48.0 g
- Fat: 25.0 g
Ingredients
- 2 lbs (900g) salmon fillet
Ingredients A:
- 1/2 tsp salt
- 1/4 tsp pepper
Ingredients B:
- 2 tbsp olive oil
- 1 tbsp butter
Ingredients C:
- 1 1/2 lbs (680g) green leaf veggie (e.g. bok choy)
- 1/2 tsp grated lemon peel
Ingredients D:
- 1/4 cup roasted red peppers, patted dry
- 1/4 cup mild chunky salsa
Directions
- Season fish fillet with ingredients A.
- Preheat oven to 475°F/245°C.
- Put ingredients B in a skillet and heat in oven for 3 minutes to melt the butter.
- Then, put seasoned fish fillet in the prepared skillet and bake for 10 minutes, until just cooked. Turn the fish halfway through cooking. Remove and cover with foil to keep warm.
- Add ingredients C to skillet and coat with pan's oil. Cook in oven for about one minute to warm it through.
- To make the sauce, blend ingredients D for 30 seconds.
- Place cooked salmon and vegetables nicely on serving plate. Pour sauce over the fish and serve.
- Serves: 6
- Calories: 686
- Net Carbs: 5.0 g
- Protein: 19.5 g
- Fat: 66.0 g
Ingredients
- 2 lbs (900g) chicken wings (cut into 2)
Ingredients A (For marinating):
- 1 egg
- 1 cup (240ml) apple cider vinegar
- 1/2 cup (120ml) cooking oil
- 1 tsp salt
- 1/2 tsp pepper
- 1/2 tsp garlic powder
- 1/4 tsp celery salt
- Dash of cayenne pepper
Ingredients B (For blue-cheese dipping sauce):
- 1 cup mayonnaise
- 1/2 cup sour cream
- 1/3 cup crumbled blue cheese
- 1 spring onion or scallion (chopped)
- 1 tbsp lemon juice
- 1 tsp minced garlic
Directions
- Preheat oven to 450°F/230°C.
- Beat egg in a medium bowl. Add in all the ingredients A and mix well.
- Put the chicken into marinade and set aside for 15 minutes.
- Arrange marinated chicken wings on a baking pan and bake for about 30 minutes.
- In between cooking, turn and brush wings with marinade repeatedly, until all becoming crispy.
- For preparing the dipping sauce, mix all ingredients B.
- Serve chicken wings with dipping sauce.
- Serves: 4
- Calories: 402
- Net Carbs: 1.0 g
- Protein: 47.5 g
- Fat: 22.0 g
Ingredients
- 2 lbs (900g) chicken breast with skin (cut into 4)
Ingredients A:
- 1/4 cup (60 ml) orange juice
- 2 tsp chopped garlic
- 1 tbsp olive oil
- 1 tbsp chili powder
- 1 tsp sugar substitute
- 1 tsp grated orange rind
- 1/4 tsp cayenne pepper (optional)
Ingredients B:
Directions
- Put ingredients A in a re-sealable plastic bag and toss. Then add in chicken breast and coat with the sauce. Keep refrigerated for at least 6 hours or preferably overnight.
- Preheat broiler.
- Put seasoned chicken on broiler and sprinkle with ingredients B.
- Put broiler rack about 15cm or 6 inches from the heating element. Cook for about 15 minutes. Turn the chicken halfway through cooking so that it is properly cooked.
- Serves: 4
- Calories: 166
- Net Carbs: 4.0 g
- Protein: 3.0 g
- Fat: 14.5 g
Ingredients
Ingredients: A:
- broccoli green florets (from 1 large broccoli)
- 1/2 tsp salt
- 1 tsp cooking oil
Ingredients: B:
- 1 tbsp chopped shallot
- 2 tbsp white wine
- 1/2 tbsp lemon juice
Ingredients: C:
- 2 oz (55g) unsalted butter cubes
- 1/2 tbsp lemon juice
- salt & pepper to taste
Directions
- Boil a pot of water and add in ingredients A. Cook broccoli until becomes tender, about 5 minutes. Drain off the water.
- For the sauce, cook ingredients B in a saucepan over medium heat, until reduced to 1 tbsp.
- Then, add in butter cubes from C gradually and cook under very low heat. Stir constantly to melt all the butter, till sauce becoming smooth. Remove from heat and add in the remaining ingredients C.
- Place broccoli florets on a plate and cover with the sauce and serve.
- Serves: 4
- Calories: 361
- Net Carbs: 6.0 g
- Protein: 40.7 g
- Fat: 15.3 g
Ingredients
- 1½ lb (700g) 1/8-inch strips beef sirloin
Ingredients A:
- 3 cloves of garlic (finely minced)
- 4 medium onions (finely chopped)
- 2 tsp sesame oil
- 1 tsp sugar substitute
- 4 tbsp soy sauce
- 2 tbsp rice vinegar (sugar-free)
Ingredients B:
- 1/2 tsp curry powder
- 1/4 tsp ginger powder
Ingredients C:
- 2 tbsp cooking oil (for stir-fry)
- 6 cups mixed salad greens
- 1 medium bell pepper (sliced)
- 8oz sliced water chestnuts (fresh or canned)
Directions
- Put all ingredients A into a re-sealable plastic bag and mix well. Put the beef sirloin in and coat thoroughly with the sauce. Keep refrigerated overnight.
- For the remaining sauce, add in ingredients B, mix well and keep refrigerated.
- Add oil from ingredients C in a large skillet and heat until very hot. Drain the marinated beef and stir-fry for about 2-3 minutes for medium doneness.
- In a large salad bowl, put in the remaining ingredients C and the beef. Add the soy sauce dressing and toss well to coat all the ingredients. Serve.
At this point, you have reached your goal weight and learnt to select different food groups offering right amount of carbohydrates to maintain the weight loss. Also, Atkins lifetime maintenance teaches you to indulge in some of your favorite foods without worrying about putting the weight back. Maintain the ideal ACE and don’t let your weight fluctuate more than 3 pounds. Weight loss is not just physically tiring but also mentally straining, so take a break also by going for a holiday without counting calories.
It’s important to keep the attitude you possessed in earlier 3 stages to keep weight loss constant as a priority in your life. Always weigh yourself once a week to keep a check on you. If, you see any change towards higher side; go back to reducing carbohydrate intake to reach your ACE.
To maintain your ideal weight for life, assume certain principles as rules of your life:
- Be conscious about what you eat, try to eat only fresh food and not canned.
- Always stay away from sugar, corn syrup, cornstarch and white flour and be a smart buyer by keeping foods, which have these away from you.
- Variety is the spice of life so follow this in your eating plan to keep yourself motivated to be on right path. Try new recipes with food groups you can eat and enjoy.
- Take less of caffeine and alcohol
- Be regular with your vitamins and nutrient supplements.
- Act promptly when you see your weight climbing up.
- Very importantly, exercise should become an integral part of your life.
Follow these principles also with Atkins Nutritional Approach™ to stay slim and fit for life.
Congratulation! You are just one-step far from your goal. By this time, it would be easy to see the results and now there would only be few pounds more left to lose. Though now seeing the final stage so close, you might want to rush to it, but this phase requests you to hold on to your horse cause its important to know the importance of lifetime maintenance rather than just weight loss. Therefore, now it’s the time to go on in a slower pace.
The phase of pre-maintenance focuses on creating the optimal lifetime eating program, one that keeps you fit so perfectly you will want to stay on it for lifelong. The optimal lifetime eating program lets you:
- To look at more food choices without misusing them
- To find out the foods that can result in sloping you from the path of weight loss
- To make a mindful choice for serving you health for the rest of your life
- To find out how flexible Atkins is
- To learn dealing with food addiction
- To discover the ways to defeat the problems created by making unhealthy food choices
This phase will work by increasing carbohydrates intake by 5 grams more to the point until only one pound or so will losing from your weight and not more. This method may sound like complete madness but it’s very important for lifelong weight loss, as it would suggest you to get familiar to future eating habits.
By slowing losing the last few pounds, your body would become used to the change in carbohydrates and would make proper carb intake automatic for you. Third phase of Atkins not only make you slim but also healthy for life. By following pre-maintenance, you would know what’s best for you and what you should do to please yourself and not others.
If by now, goal weight is reached no need to increase carbohydrates further for a month and then increase by 10grams more and see if you gain any weight. If you do then drop 10 grams again from your diet and this would show you, your Atkins Carbohydrate Equilibrium.
If not losing or gaining weights then you would have to move around this Atkins Carbohydrate Equilibrium until it happens. It would take around 3 months to lose finally last few pounds, but with clear ACE, it would be a perfect success.
