Dieting Plans

Low Carb Diet and Atkins Recipes


Quick Barbecued Pork Atkins Recipe

Quick Barbecued Pork Atkins Recipe

Nutritional Information Per Serving:
Net Carbs: 5.5 grams
Fiber:  1 grams
Protein:  22.5 grams
Fat:  17.5 grams
Calories: 281

Pork Atkins Recipe
Servings: 4 
Prep Time: 5 Minutes
Cook Time: 35 Minutes
2 tablespoons canola oil
1 cup sliced onions, sliced
1 pound boneless lean pork tenderloin
½ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon ground pepper
¾ cup Barbecue Sauce
Use no-sugar-added barbecue sauce or the Atkins recipe: Barbecue Sauce.

1. Heat 1 tablespoon canola oil in a large skillet over medium heat.  Add onions and cook 5 minutes or until lightly browned; set aside.
2. Sprinkle pork with oregano, salt and freshly ground black pepper.
3. In a 2-quart saucepan, heat remaining tablespoon of oil over medium-high heat. Add pork and cook in batches until lightly browned. Remove pork and set aside.
4. Add onions to saucepan and pour in barbecue sauce; mix well. Reduce heat to medium low, add pork and cook 20 to 25 minutes, or until tender.

Beef Stew Atkins Recipe

Beef Stew Atkins Recipe

Nutritional Information Per Serving:
Net Carbs: 7.5 grams
Fiber:  5 grams
Protein:  23 grams
Fat:  13 grams
Calories: 316
Servings: 6
Prep Time: 10 Minutes
Cook Time: 2 Hours and 45 Minutes
1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine (Merlot or Cabernet Sauvignon)
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up
Along with the salt, pepper and paprika, season the stew meat with 1 tablespoon of herbs de Provence, found in the spice section of any well-stocked supermarket. Or use any combination of thyme, chervil, rosemary, summer savory, lavender, tarragon, marjoram, oregano, mint or bay leaf. You can order Thick-It-Up thickner online. Eliminate the carrot and this dish is suitable for Phase 2. This recipe freezes well for up to 3 months in a tightly sealed container.

  1. Heat oven to 325°F.
  2. Toss beef with herbs de Provence, paprika, salt and pepper.
  3. Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside.
  4. Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time.
  5. Add reserved meat and accumulated juices, wine and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
  6. Add green beans; cook 15 minutes more, just until beans are tender. 
  7. Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
  8. Adjust seasonings to taste and serve immediately.

Buffalo Chicken Wings Atkins Recipe

Buffalo Chicken Wings Atkins Recipe

Nutritional Information Per Serving:
Net Carbs: 2 grams
Fiber:  0 grams
Protein:  31 grams
Fat:  78 grams
Calories: 848.5
Servings: 6
Prep Time: 25 Minutes
Cook Time: 20 Minutes
1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:
1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic
1. For the wings: Preheat oven to 450F.
2. Beat egg in a medium bowl.  Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.  Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.  Set aside until wings are done.
4. Serve wings while hot with dipping sauce.

Asian Beef Salad Atkins Diet Recipe

Asian Beef Salad Atkins Diet Recipe

Nutritional Information Per Serving:
Net Carbs: 11.5 grams
Fiber:  5 grams
Protein:  41 grams
Fat:  15.5 grams
Calories: 367.5
Atkins Beef Salad
Servings: 4
Prep Time: 15 MInutes
Marinate Time: 12 Hours
Cook Time: 5 Minutes
Marinade and Dressing Base:
4 green onions, chopped
3 garlic cloves, pushed through a press
¼ cup soy sauce
2 tablespoons no-sugar-added rice-wine vinegar
2 teaspoons sesame oil
1 teaspoon granular sugar substitute
½ teaspoon curry powder
¼ teaspoon dried ginger

1½ pounds beef sirloin, cut against the grain in 1/8-inch strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8-ounces) sliced water chestnuts, drained

1.    Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl.
2.    Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger.
3.    Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness.
4.    Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.

Atkins Cuisine Waffles Easy Diet Recipe

Atkins Cuisine Waffles - Easy Diet Recipe

Nutritional Information Per Serving:
Net Carbs: 6 grams
Fiber:  3.5 grams
Protein:  15 grams
Fat:  9 grams
Calories: 169
Servings: 5
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
1 cup Atkins Cuisine All-Purpose Baking Mix
1 packet granular sugar substitute
2 teaspoon baking powder
¼ teaspoon salt
1 cup half and half
1 large egg
This recipe makes 5 waffles. Assuming your waffle iron makes 4 servings, use four-fifths of the batter and then make a single waffle with the remaining batter. Freeze extra waffles and just pop in the toaster before serving.
  1. In a large bowl, blend together baking mix, baking powder, sugar substitute and salt.
  2. In another large bowl, mix the half-and-half and beaten egg.
  3. Add dry ingredients to the liquid ingredients and whisk batter until any lumps are removed. Don't overbeat.
  4. Let the mixture sit for at least 5 minutes to activate the baking powder.
  5. Heat the waffle iron and pour the batter in the center of the waffle iron.
  6. Close the top and cook waffles for about 1–1 1/2 minutes or until golden brown.
  7. Repeat with last waffle.

Chocolate Mudslide Easy Diet Recipe

Chocolate Mudslide - Easy Diet Recipe

Nutritional Information Per Serving:
Net Carbs:  7.5 grams
Fiber:   2 grams
Protein:  2.5 grams
Fat:   23 grams
Calories: 234
Servings: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Cool Time: 3 Hours
1 cup heavy cream
½ cup water
½ cup sugar free chocolate syrup
3 tablespoons cocoa powder
1 teaspoon vanilla extract
  1. In a medium saucepan, combine cream, water, syrup and cocoa powder. Bring to a simmer and stir until cocoa powder dissolves.
  2. Remove from heat and stir in chocolate and vanilla extracts. Pour mixture into an 8-inch square pan.
  3. Freeze until almost solid, about 3 hours.
  4. To serve, break up frozen mixture, place in blender or food processor and blend until softened and slushy. Transfer to glasses and serve.



Nutritional Information Per Serving:
Net Carbs: 4.5 grams
 Fiber:   4.5 grams
Protein:  7 grams
Fat:   7 grams
Calories:  114
Broccoli Parmigiano - Easy diet recipes 
2 tablespoons virgin olive oil
2 large cloves garlic, pushed through a press or finely minced
¼ teaspoon crushed red pepper flakes
2 pounds broccoli rabe or broccoli florets
¼ cup water
2 tablespoons freshly squeezed lemon juice
2 teaspoons fresh grated lemon zest
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
½ cup grated Parmesan cheese
Broccoli rabe has 6- to 9-inch stalks and scattered clusters of tiny broccoli-like buds. It has a more bitter taste than its more familiar cousin. It takes beautifully to sautéing or braising. Feel free to substitute broccoli in this recipe if you prefer. Cut a 2-pound head of broccoli into small florets, then peel the stems and cut in ½-inch pieces.

1. In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
2. Add broccoli rabe, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until broccoli rabe is crisp-tender.
3. Season to taste with salt and freshly ground black pepper.
4. Transfer to a serving dish and sprinkle with Parmesan.

Baked Meatballs Easy Diet Recipes

Baked Meatballs Easy Diet Recipe

Nutritional Information Per Serving:
Net Carbs: 2 grams
Fiber:  0 grams
Protein:  38.5 grams
Fat:  27 grams
Calories:  409 
Servings: 4
Prep Time: 8 Minutes
Cook Time: 35 Minutes
1 tablespoon olive oil
½ green onion, finely chopped
3 garlic cloves, minced
½ pound ground veal
½ pound ground beef
½ pound ground pork
½ cup grated Parmesan cheese
2 eggs
½ teaspoon salt
¼ teaspoon pepper
If possible, have the butcher grind together the three different meats. Be sure to wash your hands thoroughly after handling raw pork.

1. Heat oven to 375°F.
2. In a skillet, over high heat, cook onion 5 minutes, stirring frequently, until softened. Add garlic and cook 1 minute more.
3. Transfer to a bowl and mix in ground meats, cheese, eggs, salt, and pepper. Roll into golf ball-size meatballs. Place on a jelly roll pan.
4. Bake 20–25 minutes, until browned and cooked through.

Beef Stroganoff Atkins Recipe

Beef Stroganoff

Nutritional Information Per Serving:
Net Carbs: 3.5 grams
Fiber:  0.5 grams
Protein:  32 grams
Fat:  24.5 grams
Calories: 379
1 ¼ pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped Spanish onion
3 ounce small white mushrooms
¼ cup dry red wine
1 cup beef broth (not low sodium)  or 3 tablespoons demi-glace mixed with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard
  1. Heat oven to warm setting. Sprinkle meat with salt and pepper.
  2. In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.
  3. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
  4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices.
  5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.





Nutritional Information Per Serving:
Net Carbs:
3.5 grams
1.5 grams
44 grams
12.5 grams
5 pounds boneless beef chuck stew meat, cut in 1½ -inch cubes
2 teaspoons kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons virgin olive oil or canola oil, divided
1 medium yellow onion, chopped
3 tablespoons ancho chile pepper powder or Mexican-style chili powder
1 (14½-oz.) can diced tomatoes with green chiles
¾ cup dry red wine or chicken broth
4 large roasted garlic cloves, minced
Cooking evaporates alcohol, which is why this recipe is suitable for Induction despite the red wine. But feel free to use chicken broth instead. Jarred roasted garlic cloves can be found in the produce section of most supermarkets. 

1. Heat oven to 325°F.
2. Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. 
3. Transfer to a bowl and repeat two more times with beef and oil. 
4. Add the last 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer. Return beef and accumulated juices to Dutch oven. 
5. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.
6. Top with shredded cheese, sour cream, or green onions (optional).

atkins diet plan


What You Can Eat in this Phase

 Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well. 

All fish including:

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout
  • Cod
  • Halibut
All fowl including:
  • Cornish hen 
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey
  • Ostrich
All shellfish including:
  • Clams 
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid
  • Lobster
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:
  • Bacon* 
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including: 
  • Deviled 
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Fats and Oils 

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

  1. Butter
  2. Mayonnaise – make sure it has no added sugar
  3. Olive oil
  4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
    • Canola*
    • Walnut
    • Soybean*
    • Grape seed*
    • Sesame
    • Sunflower*
    • Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners
  • Splenda – one packet equals 1 gram of net carbs 
  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light.
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Flavored seltzer (must say no calories)
  • Herb tea (without added barley or fruit sugar added)
  • Unflavored soy/almond milk
  • Water – at least eight 8-ounce glasses per day including...
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day