Please help me! Purty please … with cherries! (hehe)
I am so sorry to start yet another thread. I also have not had the time to get the Atkins book. I really hope to get it this weekend since I’ll have Saturday, Sunday, and Monday to relax. I hope to be able to read some.
Anyways, I have been SOOO tired this week and EXTREMELY busy. I get up at 6am to get ready, blah blah blah … in school by 9am, get out at 5pm (yes, 9-5 straight), home by 6-6:30pm depending on traffic, etc. I also still have to cook, clean, help my husband take care of animals, study and/or write papers, etc. BUSY!! 
I desperately need ya’ll’s help. I REALLY want to start Induction so I can get started on this. Can ANYONE, SOMEONE please crank me out an Induction menu to get me started at least for the next week or 2 until I can get to that comfortable point of making my own, and giving me the time to read/understand the book, etc. I also hope to go grocery shopping this weekend. I need ideas that are fast (esp. for breakfast/lunch; dinner no longer than 30min or so) and inexpensive!
If ya’ll lived close, I’d give ya a free facial or haircut/shampoo. But, since majority doesn’t, I will love you forever! LOL! I would MORE than appreciate it. I’ve tried reading some information here & there but by the time I even start to get remotely close to a menu, my eyes start to slowly shut, HA!
THANKS IN ADVANCE!! 
PS. Oh yeah, I normally shop at Wal-Mart, Save A Lot, or Kroger. Any of those 3 places will do. (Save A Lot for chicken; the deals are awesome!) If you do give ideas & can give labels/brand types, I would loooove that.
Tags: (hehe), ..., cherries!, help, me!, Please, please, Purty, with
March 14th, 2009 at 7:17 pm
hard to make a menu for somebody else since we don’t know your food likes and dislikes.
Easy cook ahead in bulk foods are best for busy folk. so plan a day to do all your cooking and chopping and washing of veggies and portioning.
Breakfasts you can make in bulk are egg muffins
place your choice of fillings they can be cooked chopped veggies, meats bacon,ham, or sausage and serving of cream cheese or cheese in the 12 holes in a muffin pan. if your pans need greaing then greae them first with butter oil or a spray of cooking spray.
crack 24 eggs in a bowl and mix them up. if you want cream in there too then add it now and mix well. then pour your egg mix over your fillings and bake in an oven for 20 min at 325 or until eggs are set.
these can be froze for quick reheat in the AM.
for veggies you can uses onions, broccoli, peppers,spinach ( sqeeze out the liquids or use frozen sqeezed out) cauliflower brussel sprouts, mushrooms artichokes, tomotoes or any other veggie from the acceptable veggies lists you saw on that newbie website.
since you know what you put in them you know the carb count too. and you don’;t have to cook all 12 the same you can do brocolli and cheese in one and bacon and oinoins in another whatever you like. you could even do pizza toppings with some pizza herbs if you wanted.
if you are not a breakfast food person then you can eat left over dinner for breakfast, heck you could have it for breakfast lunch anf dinner if you want.
just cook lots of your dinner veggies and meat and then you are set for tomorrow too.
March 14th, 2009 at 7:17 pm
Kris–this is a post I made a long time ago. It has a menu that you can follow. It is perfect for induction, it gives amounts and types of foods. You have to cater it to what you like to eat…chicken, shrimp, steak…that sort of thing. I hope this helps. I have copied it as a whole and you may not want to follow my suggestions up top because I was responding to someone who was pregnant and wanting to follow low carb. I shared the plan I used (which was this menu with some add-ons because I could afford a few more carbs!!) to have a healthy happy pregnancy! I hope it helps you with ideas for what you should be eating. I also need to add, if youare going to do this as a diet/way of eating you have to put some time into it. There is no way around that. You have to put a little bit of effort to preparing your meals or else you will grab something that is not so healthy. I prepare a pound of bacon at a time in the oven, I boil a lot of eggs at a time, I might make a LindaSue casserole so that there is something for those grab and go times. But you do have to put in the effort, especially if you are on a budget. Here it is:
I don’t know if this is the appropriate place to post this but here is the menu that has helped me tremendously. It was developed by a list owner on yahoogroups when her list people would complain about not losing weight while they claimed to be following "the plan". So here is a great 7 day induction plan for those who seem to be resistant to losing, hence the name turtle plan. It is great for when you don’t know what to eat and while pregnant I had no idea what I wanted most nights so this was helpful. Hope it helps you. I mostly ate the meals listed and added in my own snacks when I wanted–I never needed 3 snacks a day, but you might. And with my OB I never used the word Atkins–I was scared I would get a huge rejection from him. I just told him I wasn’t doing sugar, white rice, white flour…Oh and my favorite snack was to put cream cheese, SF Twist and a handful of pecans on a LC whole wheat tortilla heat it up in the micro for a few seconds and WOW! I also did do more LC whole wheat tortillas than I do while losing weight–I would make pizzas from them, wrap up my scrambled eggs and sausage or bacon and cheese. That was one indulgence I allowed while I could afford the higher carb allowance. I also exercised at least an hour a day while doing this. That also increased my carb allowance. HTH
Author: Terry L. Ross of Atkins Support
Day #1
Breakfast — 2 scrambled eggs cooked in butter — 16 ounces of water — Decaf coffee or decaf tea if desired and if you drink all your wateras well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch — 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon Snack — 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — 2 ounces of string cheese and 16 ounces of water.
Day #2
Breakfast — 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) — 16 ounces of water — Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch — Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon Snack — 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #3
Breakfast — Creamed Beef on Atkins Rolls (We’ll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — 1 ounce string cheese and 16 ounces of water
Lunch — 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . theInduction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16ounces of water.
Mid-afternoon Snack — 1 ounces of nuts (refer to Day #2 for choices), as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — Pork rinds filled with pimiento cheese (we’ll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
Day #4
Breakfast — 2 scrambled eggs cooked in butter — 16 ounces of water — Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — Protein shake and 16 ounces of water
Lunch — 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a sandwich between Atkins Rolls, and salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon Snack — 2 ounces of cheese, as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosenfrom Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil,as desired. PLUS 16 ounces of water.
Evening Snack — Nuts (chosen from those listed previously) and 16 ounces of water.
If still hungry and desired, add an additional snack of pork rinds and cream cheese.
Day #5
Breakfast — 2 scrambled eggs cooked in butter — 16 ounces of water — Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — 1 ounce shelled sunflower seeds and 16 ounces of water
Lunch — 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon Snack — 1/2 cup sugar free jello with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — 2 ounces of string cheese and 16 ounces of water.
Day #6
Breakfast — 2 egg ham and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of ham, bacon, or other meat of your choice) — 16 ounces of water — Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal. Mid-morning Snack — pork rinds with cream cheese (up to 2 ounces) and 16 ounces of water
Lunch — Chicken (or other protein) salad made with up to 4 ounces of meat plus mayonnaise, and other salad veggies of your choice served between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 16 ounces of water.
Mid-afternoon Snack — 1 ounces of nuts (macadamias, pecans, almonds, walnuts, or sunflower seeds), as well as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — 1/2 cup SF jello with up to 1/2 cup homemade whipped cream and 16 ounces of water.
If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with the powder, water, up to 1 tsp. of flavoring or syrup, and up to 2 tbsp. of heavy cream blended together. No other carby additives, please.
Day #7
Breakfast — Creamed Beef on Atkins Rolls (We’ll discuss later how to make this) 16 ounces of water Decaf coffee or decaf tea if desired and if you drink all your water as well. AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — 1 ounce string cheese and 16 ounces of water Lunch — 4 to 6 ounces of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 16 ounces of water.
Mid-afternoon Snack — 1 ounces of nuts (refer to Day #2 for choices), aswell as 16 ounces of water.
Dinner — 6 to 8 ounces of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, squash, zucchini, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or oil, as desired. PLUS 16 ounces of water.
Evening Snack — Pork rinds filled with pimiento cheese (we’ll talk about this recipe later) and 16 ounces of water. If hungry and desired, 1/2 cup SF jello and up to 1/2 cup homemade whipped cream.
__________________
Dawn in SC
March 14th, 2009 at 7:17 pm
Dawn in SC, my husband and I have been looking at your picture and wondering if it was taken on our favorite beach in SC. Is that Harbor Island? And if not, where else on earth is there such a private, protected, natural beach?
March 14th, 2009 at 7:17 pm
That is Edisto. There honestly is nothing around but one supermarket and no touristy things. It is great to get away from civilization for a while. We were there the last 3 years for our summer vacation. This year we will be going to NJ, so no more beach for us!!
March 14th, 2009 at 7:17 pm
Wow, Dawnyama gave you some excellent ideas! I can’t possibly top this, but I’ll throw in my 2 cents, anyway. On the topic of shopping, here’s what I do:
*Shop the outer edges of the store. Nearly everything I eat comes from the produce, meat and dairy departments.
*Vegetables – I nearly always get fresh, but many people like frozen for convenience. A simple rule is you can eat any vegetable that grows above ground. Anything that is green and leafy is wonderful. As are celery, cucumbers, peppers, radishes, mushrooms, etc. Other vegetables that can be eaten in moderation include, but are not limited to broccoli, caulflower, green beans, asparagus, zucchini. Avocado is good, too. A cautious word about onions and tomatoes. They are allowed, but are carby. I treat them as a seasoning in induction. A little bit for flavor is ok, but don’t go overboard. I also keep a lemon on hand for flavoring stuff.
*Meat – pretty much anything you like here is good. I go for what I can get on sale. I’ll buy in big packages, split it up and freeze it. Watch labels on bacon, sausage and luncheon meats – these should not have added sugar. I buy sliced turkey and roast beef from the deli, though I ask to look at the ingredient list there, too. Most hot dogs are too carby, though I sometimes get the Hebrew National brand at 1 carb per large dinner frank.
*Dairy – at induction level, pick up heavy cream, cheese, sour cream and cream cheese
*those inside aisles – the only stuff I pick up on the inside aisles are canned tuna, shrimp, etc., pickles, chicken and beef broth for soups, pork rinds, marinated artichoke hearts, olives
Breakfast for me is often pure protein and fat, sometimes with a little veggie thrown in. Both lunch and dinner break down about 40% protein, 50% veggies, 5-10% fat.
Hope this helps!
March 14th, 2009 at 7:17 pm
Breakfast for me is often pure protein and fat, sometimes with a little veggie thrown in. Both lunch and dinner break down about 40% protein, 50% veggies, 5-10% fat.
Hope this helps!
hope you got your order wrong there as fats sould be the highest % and carbs the lowest % of cals ate at each meal. Atkins is a high fat, moderate protein, and low carb diet.
March 14th, 2009 at 7:17 pm
I have a question about those percentages and today’s lunch.
I plugged it into fitday today (finally started doing that!) and found that my lunch of a chicken tender (baked, no breading), a 1.5 ounce snippet of leftover steak, salad with bleu cheese dressing came to 301 calories, 19.7g fat, 26.7 g protein, and 4.8g carbs.
Is it a problem that the fat and protein grams are reversed? Or is it percentage of total calories that matters? Fat is about 59% of the total calories in the meal. Is this about right?
March 14th, 2009 at 7:17 pm
Um, no…I didn’t think I was wrong. It’s not a percentage of calories. I don’t count calories on Atkins. It’s the percentage of my plate. Does that make sense??? Apparently, I was not clear. If I am looking down at my plate, I would see a piece of steak taking up slightly less than half of my plate, the vegetables taking up most of the rest of it, and butter, salad dressing, mayo, olive oil, avocado, whathaveyou, taking up approximately 10% of my plate.
March 14th, 2009 at 7:17 pm
I plugged it into fitday today (finally started doing that!) and found that my lunch of a chicken tender (baked, no breading), a 1.5 ounce snippet of leftover steak, salad with bleu cheese dressing came to 301 calories, 19.7g fat, 26.7 g protein, and 4.8g carbs.
Is it a problem that the fat and protein grams are reversed? Or is it percentage of total calories that matters? Fat is about 59% of the total calories in the meal. Is this about right?
you are very close to Atkins induction 65% the total cals. the atkins % are based on total cals which is why kitcub’s 5-10% fat was so confusing. 5-10% fats of your total cals is even lower then the USDA low fat diets.
March 14th, 2009 at 7:17 pm
Thanks, 2 big. Now, to shift that percentage a little more to the 65% for fats, is it best to make a different choice of meat, or to add something else to my plate–like cook the chicken in butter, or use a little more salad dressing? I am still dealing with years of ingrained guilt about trying to increase the fat on my plate–and I’m still dealing with confusion about whether to outright add fat or adjust the components to achieve the right balance without just tossing in additional fat (and calories–I know, I’m indoctrinated against fat and calories!).