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PHASE 1: INDUCTION - ACCEPTABLE FOODS LIST
All fish including: Flounder Herring Salmon Sardines Sole Tuna Trout
All fowl including: Cornish Hen Chicken Duck Goose Pheasant Quail Turkey
All shellfish including: Clams Crabmeat Mussels* Oysters* Shrimp Squid *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 *Be aware of processed meat and that some may be cured with sugar, which will add to the carbohy- drate count. Also steer clear of 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 them off with feta cheese or add spices like basil and oregano.
All Eggs including: Devilled Fried Hard-boiled Omelettes 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.
Cheese including:
Type Serving Size Net Carbs Blue cheeses 1 oz /28 grams 0. Cheddar 1 oz /28 grams 0. Cow, sheep and goat 1 oz /28 grams 0. Cream cheese 1 oz /28 grams 0. Feta 1 oz /28 grams 1. Gouda 1 oz /28 grams 0. Mozzarella 1 oz /28 grams 0. Parmesan 1 tbs 0. Swiss 1 oz /28 grams 1.
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
Grated cheeses (see above carb counts) Salad Dressings - Any prepared salad dressing with no added sugar and no more than two net carbs
- Alfalfa sprouts 2tbs 0. Vegetable Serving Size/Prep Net Carbs
- Bok Choi 2tbs 0.
- Celery 1 stalk 0.
- Chicory Greens 2oz/56 grams 0.
- Chives 1 tablespoon 0.
- Cucumber 2oz/56 grams 1.
- Daikon (White radish) 2oz/56 grams 1.
- Endive 2oz/56 grams 0.
- Fennel 2oz/56 grams 2.
- Lettuce Iceberg 2oz/56 grams 0.
- Mushrooms 2oz/56 grams 1.
- Parsley 1 tablespoon 0.
- Peppers 2oz/56 grams 2.
- Radicchio 2oz/56 grams 0.
- Radishes 10/raw 0.
- Romaine lettuce 2oz/56 grams 0.
- Artichoke ¼ of medium/boiled 4. Vegetable Serving Size/ Prep Net Carbs
- Asparagus 6 spears/boiled 2.
- Artichoke hearts 1/ canned in water 1.
- Avocadoes 1 whole/raw 3.
- Bamboo shoots 4oz/112 grams boiled 1.
- Beets 3oz/84 grams canned 4.
- Broccoli boiled 3oz/84 grams 1.
- Broccoli raw 1oz/28 grams 1.
- Brussels sprouts 2oz/56 grams boiled 3.
- Cabbage 2oz/56 grams boiled or raw 2.
- Cauliflower 2oz/56 grams boiled or raw 1.
- Chard 3oz/84 grams swiss/boiled 1.
- Eggplant 3oz/84 grams boiled/raw 1.
- Kale 1oz/28 grams 2.
- Leeks 1 oz/28 grams boiled 1.
- Okra 2 oz/56 grams boiled/raw 2.
- Olives green 5 2.
- Olives black 5 0.
- Onion 2 oz/56 grams chopped raw 4.
- Pumpkin 2oz/56 grams boiled/raw 2.
- Rhubarb 1 stalk 1.
- Sauerkraut 3oz/84 grams boiled drained 1.
- Peas 2 oz/56 grams podded 3.
- Spaghetti squash 2oz/56 grams boiled 2.
- Spinach 2oz/56 grams raw 0.
- Summer squash 2oz/56 grams boiled 1.
- Tomato plum 1 raw 2.
- Turnips 2oz/56 grams boiled 2.
- Water chestnuts 2oz/56 grams canned 6.
- Zucchini 2oz sauteed 2.
- Crumbled bacon 3 slices 0. Salad Garnishes
- Diced hard-boiled egg 1 egg 0.
- Basil 1 tbs 0. Herbs and Spices (make sure they contain no added sugar)
- Cayenne pepper 1 tbs 0.
- Dill 1 tbs 0.
- Garlic 1 clove 0.
- Ginger 1 tbs sliced root 0.
- Oregano 1 tbs 0.
- Pepper 1 tbs 0.
- Rosemary 1 tbs 0.
- Sage 1 tbs 0.
- Tarragon 1 tbs 0.
- Sautéed mushrooms 2oz/56 grams 1.
- Sour cream 2 tbs 1.
- Blue Cheese 2 tbs 2. per serving (1 - 2 tablespoons is a serving)
- Caesar 2 tbs 0.
- Italian 2 tbs 3.
- Lemon juice 2 tbs 2.
- Oil and vinegar 2 tbs 1.
- Ranch 2 tbs 1.
