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Atkins Diet: A Step By Step Atkins Diet Meal Plan And Delicious Atkins Diet Reci

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Atkins Diet

Recipes

A Step by Step Atkins Diet Meal Plan And Delicious Atkins Diet Recipes to Strip the Fat, Get Energized and Feel Great!

Table of Contents

Introduction

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Conclusion

 

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Introduction

I want to thank you and congratulate you for downloading the book, “Atkins Diet Recipes: A step by step Atkins Diet Meal Plan and delicious Atkins diet recipes to strip the fat, get energized and feel great”.

 

A typical persons diet is generally loaded with too many carbohydrates and is full of junk food which is a major contributor to obesity, cardiovascular diseases, diabetes, metabolic syndrome, high blood pressure, etc. Worldwide, people realize that they need to cut down only when they fall ill.

 

But should you really start being healthy once you fall ill? You might be one of the few lucky ones who have not yet suffered from any medical conditions but are having a weight problem or are obese. What are you waiting for? Are you interested in losing weight? Who wouldn’t be? Have you been through different diet plans to lose weight but in vain? Well, the answer for you is The Atkins Diet.

 

How did this diet start?

 

This diet was conceived by an American Heart Specialist Dr. Robert C Atkins over 20 years ago. He had devised this diet basically for his patients, so as to improve their heart condition. In the process of improving their heart condition, they also lost considerable weight. In this diet, carbohydrates are restricted and you are advised to eat more fats and proteins.

 

You are encouraged to eat high fibre vegetables. It is good for vegetarians and vegans too. So when carbohydrates are restricted, the body starts to use its own fat stores for energy which in turn produces Ketones. This state is called, being in ketosis. The body excretes these Ketones through the urine.

 

Apart from heart patients, this diet is beneficial for diabetics and people suffering from other medical conditions. It is not necessary that only people with medical conditions should take up the Atkins Diet. Anybody who wants to lose weight can take up this diet as it is generally recommended for weight loss.

 

When carbohydrates are reduced, and proteins are increased, appetite is reduced and you end up having less calories and in the process, lose weight. The Atkins Diet encourages you to lose weight and maintain it too. It is effective as long as you stick to it and follow everything religiously.

 

The Atkins Diet has 4 stages which will be discussed later. We have also brought to you delicious recipes to help you in your endeavour to lose weight, get energized, and feel great.

 

Please consult your medical advisor or doctor before you take up this diet especially if you have any medical conditions.

Thanks again for downloading this book, I hope you enjoy it!

Copyright 2015 by Josie Mackville – All rights reserved.

 

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

 

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

 

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

 

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

 

Respective authors own all copyrights not held by the publisher.

 

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

 

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Cover image courtesy of Yoppy – Flickr – https://www.flickr.com/photos/spilt-milk/3950966386/

[] Chapter 1: The Atkins Diet – Step By Step

The aim of the Atkins Diet is to help you lose weight by making some dietary changes in your daily life. If you are serious about being healthy, then it is a great beginning to eating healthy all your life.

 

The Atkins Diet helps you lose weight and it helps improve medical conditions like high blood pressure, diabetes, heart disease etc. It regulates your blood sugar levels and blood cholesterol levels. People with serious kidney problems should not take up the Atkins Diet.

 

In the Atkins Diet, you reduce your carbohydrate intake. You have more proteins and fats. Our body uses glucose for energy. When carbohydrates are reduced, the body switches to using the stored fat for its energy. Body fat is burnt thereby releasing Ketones. This is called ketosis.

 

For more benefits, do exercise regularly. Weigh yourself regularly. First set a goal of how many pounds you want to lose. This diet consists of 4 phases:

 

#
p<>{color:#000;}. Phase 1 or 1st stage or Induction

#
p<>{color:#000;}. Phase 2 or 2nd stage or Balancing or ongoing weight loss stage

#
p<>{color:#000;}. Phase 3 or 3rd stage or Pre maintenance

#
p<>{color:#000;}. Phase 4 or 4th stage or maintenance

Phase 1 or 1st stage or Induction:

 

In this stage, carbohydrates are restricted to not more than 20 grams per day. This stage lasts for 2 weeks. In this stage the body switches to ketosis. You should drink at least 8 glasses of water in a day.

 

Do not skip meals, especially breakfast. Start your breakfast with a high protein diet. Eat your breakfast within 4 hours of waking up.

 

Eat your lunch before you get hungry, approximately 4 hours after your breakfast. Have a salad with vegetables and greens along with meat. Have at least a glass of fluids with every meal. You can snack in between your meals as long as it is healthy. You can snack on celery sticks or cucumber or cherry tomatoes with cheese.

 

The foods you can eat:

*
p<>{color:#000;}. Vegetables like broccoli, cauliflower, asparagus, cucumber, string beans, bell peppers, radish, olives, cabbage, spring onion, leeks, squash, okra, etc.

*
p<>{color:#000;}. Proteins like poultry, eggs, meat, sea foods like fish, prawns, etc.

*
p<>{color:#000;}. Milk products like, cheese, cream, heavy cream, butter, cream cheese etc.

*
p<>{color:#000;}. Fats and oils like olive oil, extra virgin olive oil, canola oil, peanut oil and grape seed oil.

*
p<>{color:#000;}. Herbs like dill, basil, rosemary, thyme etc.

*
p<>{color:#000;}. Greens like lettuce, spinach, kale, chard, beet greens, radish greens, romaine etc.

*
p<>{color:#000;}. Mayonnaise

*
p<>{color:#000;}. Diet sodas

 

The foods you should avoid:

*
p<>{color:#000;}. Simple carbohydrates like sugars, white flour, syrups, jams, ketchups etc.

*
p<>{color:#000;}. Baked food like breads, biscuits etc.

*
p<>{color:#000;}. Grains, nuts, legumes like beans, chick peas, etc. alcohol, caffeine etc.

*
p<>{color:#000;}. Pasta, starchy vegetables like potatoes, yam, sweet potato etc.

*
p<>{color:#000;}. Hydrogenated fats

*
p<>{color:#000;}. Fresh cheese, farmers cheese

*
p<>{color:#000;}. Soy oil, safflower oil, corn oil and sunflower oil

*
p<>{color:#000;}. Carbonated drinks with sugar

Vegetables can be had with restrictions. Carbohydrate content should not be more than 20 grams. Consider herbs and spices in this category. In approximation, your salads should be between 100 to 120 grams. Your cooked vegetables (any, from the list mentioned above) should be 100-130 grams. Other than that protein and fat, you can have as much as you like.

 

Since you are new to this diet and are cutting down carbohydrates drastically, you may have some side effects like headache, dizziness, nausea, irritability, bad breath, and constipation. Not everyone experiences the above mentioned side effects, it varies from person to person.

Phase 2 or 2nd stage or Balancing or ongoing weight loss stage:

 

At this stage, you slowly start increasing your carbohydrate intake by about 25 grams for the 1st week i.e. about 5 grams daily. Then increase it to 30 grams for the subsequent weeks.

 

You can include some more vegetables, berries, nuts, and seeds. You can include low carbohydrate yoghurt too. You can include fresh cheese like cottage cheese or ricotta, unsweetened soy milk. You can add linseeds, flaxseeds, sesame seeds, flours like soy flour, almond flour, artificial sweeteners, low carbohydrate alcohol and wine (all in small doses of course).

 

You can have all the items mentioned in phase 1. This phase lasts until you are almost 10 pounds from the weight you want to achieve.

 

Foods you can add at this stage:

*
p<>{color:#000;}. Natural yogurt, Greek yogurt, ricotta cheese.

*
p<>{color:#000;}. Berries like blue berries, blackberries, cranberries etc.

*
p<>{color:#000;}. Cantaloupe

*
p<>{color:#000;}. Nuts like almonds, cashew nuts, Brazil nuts, soy nuts etc.

*
p<>{color:#000;}. Butters like almond butter, coconut butter, cashew butter, sunflower seed butter etc.

Phase 3 or 3rd stage or Pre-maintenance:

 

In this phase, you gradually increase your carbohydrate intake until you reach the level at which you are not losing weight any more. You can increase up to 10 grams per week (daily). For example, if you are having 40 grams carbohydrates in phase 2, then you have 50 grams daily for a week.

 

In the next week, you have 60 grams daily for the whole week, etc. You stop increasing when your weight loss stops. So now you know what amount of carbohydrates you need for either losing or putting on weight.

 

You can slowly include vegetables like potato, sweet potato and other starchy vegetables, whole grains and fruits. As your carbohydrate intake has increased, your intake of proteins and fats will automatically reduce.

 

The foods you can add at this stage:

*
p<>{color:#000;}. Beetroot, carrot, parsnip

*
p<>{color:#000;}. Butternut squash

*
p<>{color:#000;}. Corn

*
p<>{color:#000;}. Sweet potato, potatoes

*
p<>{color:#000;}. Artichoke

*
p<>{color:#000;}. Beans like pinto beans, soy beans, navy beans, kidney beans, chick peas etc.

*
p<>{color:#000;}. Fruits like mango, banana, watermelon, grapes, kiwi, orange etc.

Phase 4 or 4th stage or maintenance:

 

This is the stage when you have achieved your desired weight loss. You also know how much carbohydrates you need, to maintain your desired weight. You can have vegetables, fruits, legumes and grains. You can have carbohydrates; about 50 – 100 grams per day. Do not eat refined foods like white flour and sugar. You continue eating like this henceforth.

 

The foods you can add at this stage:

*
p<>{color:#000;}. Brown rice

*
p<>{color:#000;}. Whole meal pasta

*
p<>{color:#000;}. Oats

 

Just in case you have gone overboard and your maintenance phase is disrupted, then go back to 1st phase for a few days. You will be back to ketosis. Cut down about 10 grams of carbohydrates from your diet per day until you reach your ideal weight. You can eliminate starchy foods, fruits, yogurt, whole grains, carrots, beets etc.

 

For vegetarians: Proteins can be obtained from tofu and soy products. There are meat replacement products available which are made from wheat gluten called Seitan. You can have nuts, soy milk, almond milk, fibres like oats and barley, vegetables like okra, egg plant, avocado and those mentioned in the induction phase. If you eat eggs, then you can eat those too.

[] Chapter 2: Atkins Diet Phase 1 Recipes

Scrambled Eggs (breakfast):

 

Ingredients:

 

*
p<>{color:#000;}. 3 large eggs

*
p<>{color:#000;}. 1 tablespoon heavy cream

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper powder to taste

*
p<>{color:#000;}. ½ teaspoon fresh parsley

*
p<>{color:#000;}. ½ teaspoon fresh tarragon

*
p<>{color:#000;}. ½ tablespoon unsalted butter

Method:

 

#
p<>{color:#000;}. Whisk together eggs, cream, salt, pepper, tarragon, and parsley.

#
p<>{color:#000;}. Place a nonstick skillet over medium heat. Add butter.

#
p<>{color:#000;}. When the butter melts, add the egg mixture. Cook for a minute. Then scramble it with a wooden spoon. When the eggs are soft and creamy, remove from heat and serve immediately.

Zucchini Crisps (snack):

 

Ingredients:

 

*
p<>{color:#000;}. 1 medium zucchini, cut into ¼ inch slices

*
p<>{color:#000;}. 1 tablespoon extra virgin olive oil

*
p<>{color:#000;}. A large pinch salt

*
p<>{color:#000;}. A large pinch black pepper powder

*
p<>{color:#000;}. Garlic powder (optional)

*
p<>{color:#000;}. Any dried herbs like rosemary or dill (optional)

*
p<>{color:#000;}. 1 tablespoon grated parmesan cheese

Method:

 

#
p<>{color:#000;}. Brush the zucchini slices on both sides with olive oil.

#
p<>{color:#000;}. Sprinkle salt and pepper and the herbs, garlic powder if you are using, and parmesan.

#
p<>{color:#000;}. Lay the zucchini slices in a single layer on a baking sheet. Bake in a preheated oven at 400 degree F for 10 minutes or until crisp. Turn the chips once half way through.

#
p<>{color:#000;}. Cool on a wire rack and serve.

Cauliflower – Curry Soup:

 

Ingredients:

*
p<>{color:#000;}. ½ tablespoon extra virgin olive oil

*
p<>{color:#000;}. 1 small onion, finely chopped

*
p<>{color:#000;}. ½ tablespoon curry powder

*
p<>{color:#000;}. 2 cloves garlic, minced

*
p<>{color:#000;}. 1 inch pieces ginger, grated

*
p<>{color:#000;}. 1 small head cauliflower, cut into small florets

*
p<>{color:#000;}. 1 cup vegetable broth

*
p<>{color:#000;}. 1 cup water

*
p<>{color:#000;}. ½ cup heavy cream

*
p<>{color:#000;}. 2 tablespoon fresh chives, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

Method:

 

#
p<>{color:#000;}. Place a saucepan over medium heat. Add oil and heat. Add onions and sauté until translucent. Add curry powder, garlic, and ginger and sauté for a minute.

#
p<>{color:#000;}. Add cauliflower, broth, and water. Bring to a boil. Lower heat. Cover, and cook until the cauliflower is tender.

#
p<>{color:#000;}. Add cream. Mix well and remove from heat. Blend the soup with a stick blender. Pour the soup back to the saucepan and reheat. Add salt and pepper. Heat thoroughly and serve garnished with chives.

Mexican Chicken:

 

Ingredients:

*
p<>{color:#000;}. 1 ½ chicken breasts, cut into strips

*
p<>{color:#000;}. ½ green pepper, chopped into 1 inch cubes

*
p<>{color:#000;}. ½ red pepper, chopped into 1 inch cubes

*
p<>{color:#000;}. 1 ½ tablespoon lime juice

*
p<>{color:#000;}. 1 tablespoon chicken broth

*
p<>{color:#000;}. 1/8 teaspoon red chilli powder

*
p<>{color:#000;}. 1 teaspoon dried onion

*
p<>{color:#000;}. 1 teaspoon cumin powder

*
p<>{color:#000;}. A large pinch black pepper powder

*
p<>{color:#000;}. 1 clove garlic

*
p<>{color:#000;}. ½ tablespoon taco seasoning

*
p<>{color:#000;}. Cheddar cheese for garnishing

*
p<>{color:#000;}. Sour cream for garnishing

*
p<>{color:#000;}. 1 tablespoon butter

Method:

 

#
p<>{color:#000;}. Mix together lime juice, broth, cumin powder, dried onions, and chilli powder in a bowl.

#
p<>{color:#000;}. Add the chicken strips and toss well.

#
p<>{color:#000;}. Place a nonstick skillet over medium heat. Add butter.

#
p<>{color:#000;}. When butter melts, add the chicken pieces, red and green peppers, garlic, pepper powder and taco seasoning. Sauté.

#
p<>{color:#000;}. Cook until the chicken is tender.

#
p<>{color:#000;}. Transfer on to a microwavable serving platter and top with cheddar cheese. Microwave for about 30 seconds or until the cheese melts.

#
p<>{color:#000;}. Drizzle sour cream on top and serve.

Minty Iced Tea:

 

Ingredients:

 

*
p<>{color:#000;}. 2 decaffeinated tea bags

*
p<>{color:#000;}. ¾ cup tightly packed fresh mint leaves

*
p<>{color:#000;}. 1 cup boiling water

*
p<>{color:#000;}. 3 cups cold water

*
p<>{color:#000;}. 1 teaspoon granular sugar substitute (optional)

*
p<>{color:#000;}. Crushed ice

Method:

 

#
p<>{color:#000;}. Place the teabags and mint leaves in a tea pot. Pour boiling water. Cover and keep aside for 20 minutes.

#
p<>{color:#000;}. Strain the tea. Add cold water and mix well. Add sugar substitute if you desire.

#
p<>{color:#000;}. Pour in tall glasses. Add crushed ice and garnish with mint leaves.

[] Chapter 3: Atkins Diet Phase 2 Recipes

Cinnamon Churritos:

 

Ingredients:

 

*
p<>{color:#000;}. ¼ cup coconut flour

*
p<>{color:#000;}. 2 cups almond flour

*
p<>{color:#000;}. ½ teaspoon baking powder

*
p<>{color:#000;}. pinch of salt

*
p<>{color:#000;}. 4 teaspoons ground cinnamon, divided

*
p<>{color:#000;}. Coconut milk

*
p<>{color:#000;}. 2 tablespoons unsalted butter

*
p<>{color:#000;}. 6 tablespoons granular sugar substitute like xylitol, divided

*
p<>{color:#000;}. 2 large eggs

*
p<>{color:#000;}. Oil for deep frying

Method:

 

#
p<>{color:#000;}. Place oil for deep drying in a shallow skillet or a deep fryer. Oil should cover at least 2-3 inches height from the base of the skillet. Heat to 375 degree F.

#
p<>{color:#000;}. Meanwhile mix together coconut flour, almond flour, baking powder, half the cinnamon and the salt. Keep aside.

#
p<>{color:#000;}. Place a small saucepan over medium heat. Add butter, coconut milk and 2 tablespoons xylitol. Let it boil.

#
p<>{color:#000;}. Remove from heat. Add the combined flour mixture to this and mix well until it is thick and forms like a dough.

#
p<>{color:#000;}. Let it cool for 10 minutes.

#
p<>{color:#000;}. Add the eggs and mix again to form a thick paste.

#
p<>{color:#000;}. Drop tablespoons of this mixture into the hot oil. About 5-6 per batch. Fry until golden brown. Keep turning the churritos on all sides so that it is evenly brown.

#
p<>{color:#000;}. Remove with a slotted spoon and place on paper towels until the next batch is ready.

#
p<>{color:#000;}. Repeat with the remaining batter.

#
p<>{color:#000;}. Pulse together the xylitol and cinnamon in a blender to make the xylitol granules slightly finer. Transfer on to a plate.

#
p<>{color:#000;}. Roll the fried churritos over the xylitol – cinnamon mixture. Coat well.

#
p<>{color:#000;}. Serve immediately if you like it hot. You can have it at room temperature too. It lasts for a week in the refrigerator.

Grilled Steak with Salsa:

 

Ingredients:

 

*
p<>{color:#000;}. 1 tablespoon ground cumin

*
p<>{color:#000;}. 2 cloves garlic, minced

*
p<>{color:#000;}. 1 ½ tablespoon lime juice

*
p<>{color:#000;}. ½ teaspoon black pepper powder

*
p<>{color:#000;}. ¼ teaspoon salt

*
p<>{color:#000;}. ¾ pound flank steak or to round

*
p<>{color:#000;}. 1 medium tomato, chopped

*
p<>{color:#000;}. ½ a 4 ounce can mild green chilies, drained

*
p<>{color:#000;}. 1 scallion, thinly sliced

*
p<>{color:#000;}. ¼ teaspoon chilli powder

*
p<>{color:#000;}. Cooking spray

Method:

 

#
p<>{color:#000;}. Pre heat a grill or broiler rack.

#
p<>{color:#000;}. Place a skillet over medium heat. Spray the skillet with cooking spray.

#
p<>{color:#000;}. Add cumin and cook for about 2 minutes. Transfer into a bowl. Add garlic, 1 tablespoon lime juice, pepper, and salt mix well.

#
p<>{color:#000;}. Rub this mixture on to the steak well on both the sides.

#
p<>{color:#000;}. Place in the grill and grill for 5 minutes per side or until cooked.

#
p<>{color:#000;}. Meanwhile make the salsa as follows: Mix together tomatoes, chilies, scallion, chilli powder, a large pinch of salt and ½ tablespoon lime juice. Mix well.

#
p<>{color:#000;}. Slice the steak into thin slices and serve with salsa.

Atkins Cuisine Bread:

 

Ingredients:

 

*
p<>{color:#000;}. 1 cup + ½ tablespoon Atkins cuisine all purpose baking mix

*
p<>{color:#000;}. ¾ tablespoon baking powder

*
p<>{color:#000;}. ¼ teaspoon salt

*
p<>{color:#000;}. ½ packet of granular sugar substitute

*
p<>{color:#000;}. 9 tablespoons cold water

*
p<>{color:#000;}. 1 ½ tablespoons vegetable oil

 

Method:

 

#
p<>{color:#000;}. Mix together baking mix, baking powder, salt and sugar substitute in a large bowl.

#
p<>{color:#000;}. Add water and oil. Using a spatula mix well to form dough.

#
p<>{color:#000;}. Take out the dough from the bowl using the spatula and place on a lightly greased, clean surface.

#
p<>{color:#000;}. Coat your hands with some oil and give the desired shape.

#
p<>{color:#000;}. Place the dough into a greased bread pan.

#
p<>{color:#000;}. Bake the bread in a preheated oven at 350 degrees F for 1 hour or until done.

#
p<>{color:#000;}. Remove from oven and place on a wire rack to cool.

#
p<>{color:#000;}. Slice only when cooled completely.

 

 

Chicken egg plant casserole:

 

Ingredients:

 

*
p<>{color:#000;}. 6 medium egg plants

*
p<>{color:#000;}. 1 serving Atkins cuisine bread – refer above recipe

*
p<>{color:#000;}. 3 tablespoons parmesan, grated

*
p<>{color:#000;}. ½ cup cheddar cheese, shredded

*
p<>{color:#000;}. 6 large eggs beaten

*
p<>{color:#000;}. 8 green onions, chopped

*
p<>{color:#000;}. 2/3 cup fresh cilantro, chopped

*
p<>{color:#000;}. 6 tablespoons unsalted butter, melted

*
p<>{color:#000;}. 6 tablespoons sour cream

*
p<>{color:#000;}. 1 ½ teaspoon salt

*
p<>{color:#000;}. 1 teaspoon freshly ground pepper

*
p<>{color:#000;}. 3 pounds, cooked chicken breasts, diced

*
p<>{color:#000;}. 1 teaspoon paprika

*
p<>{color:#000;}. Cooking spray

Method:

 

#
p<>{color:#000;}. Spray an oven proof dish with cooking spray and keep aside.

#
p<>{color:#000;}. Boil some water in a saucepan with a little salt. Add egg plant and cook partially covered until tender. Drain, cool slightly and mash the egg plant lightly and transfer to a large bowl.

#
p<>{color:#000;}. Place the bread in the food processer and grind to make fine crumbs. Add parmesan, pulse until well mixed.

#
p<>{color:#000;}. Add half the bread crumbs mixture to the egg plant. Add the rest of the ingredients. Mix well and transfer on to the prepared dish. Spread the top with a spatula.

#
p<>{color:#000;}. Top with the remaining bread crumbs and sprinkle some paprika.

#
p<>{color:#000;}. Bake in a preheated oven at 350 degree F for about 35 minutes.

#
p<>{color:#000;}. Cool slightly and serve.

 

Blueberry –Cucumber Cooler:

 

Ingredients:

 

*
p<>{color:#000;}. 1 cup cucumber, peeled, seeded, chopped

*
p<>{color:#000;}. ¼ cup fresh lemon juice

*
p<>{color:#000;}. ¼ cup blueberries

*
p<>{color:#000;}. 10 teaspoons granular sugar substitute or to taste

*
p<>{color:#000;}. 2 teaspoons fresh rosemary

*
p<>{color:#000;}. Ice cubes

*
p<>{color:#000;}. 1 ½ ounce club soda

*
p<>{color:#000;}. 2 ounce gin or extra club soda

Method:

 

#
p<>{color:#000;}. Blend together cucumber, lemon juice, blueberries, sugar substitute until smooth.

#
p<>{color:#000;}. Add rosemary and pulse a couple of times. Strain through a fine wire mesh strainer. Press the pulp well and discard the pulp.

#
p<>{color:#000;}. Half fill the glasses with this liquid. Add ice, gin, and soda. Stir well and serve with a slice of cucumber.

[] Chapter 4: Atkins Diet Phase 3 Recipes

Soya Bean and Peas Soup:

 

Ingredients:

 

*
p<>{color:#000;}. 100 g frozen edamame beans (soya beans)

*
p<>{color:#000;}. 100 g frozen peas

*
p<>{color:#000;}. 1 cup hot vegetable stock

*
p<>{color:#000;}. 3 spring onions, trimmed, chopped

*
p<>{color:#000;}. ½ a small bunch basil leaves

*
p<>{color:#000;}. 150 ml light soy milk

*
p<>{color:#000;}. A handful of salad rocket leaves

Method:

 

#
p<>{color:#000;}. Place a saucepan over medium heat. Add soya beans, peas, stock, and spring onions. Bring to a boil. Simmer for 5 minutes

#
p<>{color:#000;}. Add basil, rocket leaves, and soy milk. Bring to boil and remove from heat.

#
p<>{color:#000;}. Blend half the soup. Pour back to the saucepan. Mix well and serve hot.

Calabacitas:

 

Ingredients:

 

*
p<>{color:#000;}. 1 tablespoon canola oil

*
p<>{color:#000;}. 1 small onion, chopped

*
p<>{color:#000;}. ½ a fresh jalapeno pepper, chopped

*
p<>{color:#000;}. 1 pound zucchini, cut in half lengthwise and then slice

*
p<>{color:#000;}. ¼ cup corn kernels

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. ¼ teaspoon chilli powder

Method:

#
p<>{color:#000;}. Place a skillet over medium heat. Add oil. When oil is heated, add onion and pepper. Sauté until the onion is translucent.

#
p<>{color:#000;}. Add zucchini, corn, and salt and chilli powder and mix well.

#
p<>{color:#000;}. Cook until the zucchini is soft. Add 2 tablespoons water, cover, and cook for a couple of minutes more.

#
p<>{color:#000;}. Serve hot.

Avocado Salad with Walnuts:

 

Ingredients:

 

*
p<>{color:#000;}. 2 rashers of smoked bacon

*
p<>{color:#000;}. 2 sticks celery, cut into strips lengthwise

*
p<>{color:#000;}. 1 avocado, skinned, diced

*
p<>{color:#000;}. 20 grams walnuts, chopped

*
p<>{color:#000;}. 2 spring onions, cut into strips

*
p<>{color:#000;}. Juice of half a lemon

*
p<>{color:#000;}. 5 tablespoons mayonnaise

*
p<>{color:#000;}. Mixed leaves salad to serve

Method:

 

#
p<>{color:#000;}. Preheat a grill. Grill bacon on a wire rack until the bacon is crisp.

#
p<>{color:#000;}. Mix together celery, avocado, walnuts, spring onions and lemon juice. Add mayonnaise. Toss well.

#
p<>{color:#000;}. Arrange the salad leaves on a serving platter. Place the salad mixture at the center of the plate.

#
p<>{color:#000;}. Garnish with bacon and serve.

Pork and Squash Stew:

 

Ingredients:

 

*
p<>{color:#000;}. 1 tablespoon olive oil

*
p<>{color:#000;}. ½ pound pork tenderloin, cut into 1 inch cubes

*
p<>{color:#000;}. 1 medium onion, chopped

*
p<>{color:#000;}. 2 cloves garlic, minced

*
p<>{color:#000;}. ¼ teaspoon cumin

*
p<>{color:#000;}. ¼ teaspoon cinnamon powder

*
p<>{color:#000;}. 1 cup vegetable broth

*
p<>{color:#000;}. ½ a 15 ounce can diced tomatoes, un-drained

*
p<>{color:#000;}. 2 ounce canned chopped green chilies, drained

*
p<>{color:#000;}. ¼ teaspoon black pepper

*
p<>{color:#000;}. 1 pound butternut squash, peeled, seeded, cut into 1 inch cubes

*
p<>{color:#000;}. ½ a small zucchini, peeled, cut into ½ inch slices

*
p<>{color:#000;}. ½ a small red bell pepper, cut into thin strips

*
p<>{color:#000;}. 2 tablespoons whole blanched almonds, ground

 

Method:

#
p<>{color:#000;}. Place a Dutch oven over high heat. Add oil.

#
p<>{color:#000;}. Add pork, cumin, onion, garlic, and cinnamon. Sauté until the pork is lightly brown.

#
p<>{color:#000;}. Lower heat, cover and simmer for about 20 minutes, stir occasionally.

#
p<>{color:#000;}. Add squash, zucchini, and bell pepper. Cover; simmer until the squash is soft.

#
p<>{color:#000;}. Add the almonds. Cover and simmer until slightly thick.

[] Chapter 5: Atkins Diet Phase 4 Recipes

Chicken Kebabs:

Ingredients:

 

For the Kebabs:

 

*
p<>{color:#000;}. 4 chicken fillets, de skinned, cut into chunks

*
p<>{color:#000;}. 6 tablespoons low carbohydrate yogurt

*
p<>{color:#000;}. 2 teaspoons ginger paste

*
p<>{color:#000;}. ¼ teaspoon ground turmeric

*
p<>{color:#000;}. ¼ teaspoon ground coriander

*
p<>{color:#000;}. ¼ teaspoon ground cumin

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Freshly ground pepper to taste

For the Dip:

 

*
p<>{color:#000;}. ¼ cup crunchy peanut butter

*
p<>{color:#000;}. 2 tablespoons soy sauce

*
p<>{color:#000;}. 2 tablespoons lime juice

*
p<>{color:#000;}. 1 teaspoon curry paste

*
p<>{color:#000;}. 6 tablespoons low carbohydrate yogurt

Method:

 

#
p<>{color:#000;}. Mix together all the ingredients of the kebab. Coat the chicken well.

#
p<>{color:#000;}. Fix the chicken kebabs on skewers and roast in a preheated grill for about 10 minutes or until the chicken is cooked.

#
p<>{color:#000;}. To make the dip: Blend together all the ingredients until smooth.

#
p<>{color:#000;}. Transfer the chicken on to a serving platter. Garnish with shredded cabbage or cucumber.

Borlotti bean and Kale Soup:

 

Ingredients:

 

*
p<>{color:#000;}. ½ tablespoon olive oil

*
p<>{color:#000;}. 1 small onion, peeled, diced

*
p<>{color:#000;}. 1 medium carrot, peeled, diced

*
p<>{color:#000;}. 1 medium potato, cut into small chunks

*
p<>{color:#000;}. ½ tablespoon tomato puree

*
p<>{color:#000;}. A few sprigs fresh thyme

*
p<>{color:#000;}. 1 bay leaf

*
p<>{color:#000;}. ½ liter hot chicken or vegetable stock

*
p<>{color:#000;}. 200 g canned borlotti beans, drained, rinsed

*
p<>{color:#000;}. 50 g curly kale, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper powder to taste

*
p<>{color:#000;}. Parmesan, shredded (optional)

*
p<>{color:#000;}. Crusty bread (optional)

Method:

 

#
p<>{color:#000;}. Place a pan over medium heat. Add oil. When oil is heated, add onions and carrots and sauté for 3-4 minutes.

#
p<>{color:#000;}. Add potato, tomato puree, thyme, and bay leaf. Sauté for a couple of minutes and add the stock.

#
p<>{color:#000;}. Bring to the boil. Reduce heat and simmer for about 10 minutes, cover the pan partially.

#
p<>{color:#000;}. Add beans, salt, and pepper. Increase the heat back to medium and bring the soup to the boil.

#
p<>{color:#000;}. Add kale on top, cook for 5 minutes.

#
p<>{color:#000;}. Transfer into serving bowls, sprinkle parmesan and serve with crusty bread.

Strawberry Mousse:

Ingredients:

 

*
p<>{color:#000;}. 2 servings instant vanilla pudding mix, sugar free

*
p<>{color:#000;}. 2 servings strawberry gelatin mix sugar free

*
p<>{color:#000;}. 1/3 cup non fat dry milk powder

*
p<>{color:#000;}. ¾ cup fresh strawberries, sliced

*
p<>{color:#000;}. ½ teaspoon vanilla extract

*
p<>{color:#000;}. 2 tablespoons light whipped cream

Method:

 

#
p<>{color:#000;}. Mix together the pudding and gelatin mix along with milk powder in a large bowl.

#
p<>{color:#000;}. Mash strawberries in another bowl with a little water. Add this to the bowl of pudding mix. Whisk well.

#
p<>{color:#000;}. Add vanilla extract and cream.

#
p<>{color:#000;}. Divide into dessert bowls. Cover with a cling wrap. Refrigerate until you serve.

Cheeseburger with Mushrooms, Onions and Salad:

 

Ingredients:

 

*
p<>{color:#000;}. 12 ounce ground beef

*
p<>{color:#000;}. ¼ cup white onion, chopped

*
p<>{color:#000;}. 8 white mushrooms

*
p<>{color:#000;}. 2 teaspoons extra virgin olive oil

*
p<>{color:#000;}. 2 slices cheddar cheese

*
p<>{color:#000;}. 2 whole wheat buns, sliced in the middle

*
p<>{color:#000;}. 6 cups Romaine lettuce, shredded

*
p<>{color:#000;}. 1 avocado, diced

*
p<>{color:#000;}. 1 large tomato, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper powder to taste

Blue cheese dressing:

*
p<>{color:#000;}. ½ cup crumbled blue cheese

*
p<>{color:#000;}. ¼ cup mayonnaise

*
p<>{color:#000;}. ¼ cup sour cream

*
p<>{color:#000;}. 3 tablespoons heavy cream

*
p<>{color:#000;}. ½ tablespoon fresh lemon juice

*
p<>{color:#000;}. ½ teaspoon Dijon mustard

*
p<>{color:#000;}. ¼ teaspoon freshly ground black pepper

 

Method:

 

#
p<>{color:#000;}. Shape the ground beef into 2 patties. Sprinkle salt and pepper and grill in a preheated grill until the patty is cooked all the way through.

#
p<>{color:#000;}. Meanwhile, place a skillet with oil over medium heat. Add onions and mushrooms, sauté until onions are translucent.

#
p<>{color:#000;}. Place a patty each on the bottom half of the sliced burger. Place onions and mushrooms over the burger and finally top with cheddar cheese. Cover with the top half of the burger.

#
p<>{color:#000;}. To make the blue cheese dressing: Whisk together all the ingredients.

#
p<>{color:#000;}. Mix together avocado and tomatoes in a bowl. Add the desired amount of dressing to it. Toss and serve with the burger.

 

Warm Salad:

Ingredients:

 

*
p<>{color:#000;}. 100 g potatoes, sliced

*
p<>{color:#000;}. 100 g mi9xed radish cut in half

*
p<>{color:#000;}. 50 g cherry tomatoes, halved

*
p<>{color:#000;}. ½ tablespoon olive oil

*
p<>{color:#000;}. 100 g halloumi cheese, sliced

For the dressing:

*
p<>{color:#000;}. 2 tablespoons extra virgin olive oil

*
p<>{color:#000;}. ½ tablespoon red wine vinegar

*
p<>{color:#000;}. ½ tablespoon Dijon mustard

*
p<>{color:#000;}. 2 tablespoons fresh dill, chopped

*
p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper to taste

Method:

 

#
p<>{color:#000;}. Cook the potatoes in boiling water with ½ teaspoon salt added to it. When cooked, drain and keep aside.

#
p<>{color:#000;}. Mix together olive oil, vinegar, Dijon mustard, and dill in a large bowl. Add the boiled potatoes, radishes, tomatoes, salt, and pepper. Toss well.

#
p<>{color:#000;}. Heat a nonstick frying pan with oil. Add halloumi and cook on both the sides until golden brown.

#
p<>{color:#000;}. Add halloumi to the salad and mix. Divide into individual serving plates.

[] Conclusion

Thank you again for downloading this book!

I hope you are motivated to take up the Atkins diet. It is definitely an effective method of weight loss in a short span.

 

Who would not like to eat meat and cheese and still lose weight? The Atkins diet emphasizes on eating a variety of fruits, vegetables, lean meat, and whole grains once you have achieved the 4th stage and only at the 4th stage.

 

Make sure you consume the recommended amount of carbohydrates. If you abandon the diet, then you will surely experience weight gain.

Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated!

Thank you and good luck!

Check Out My Other Books

Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well. You can visit my author page on Amazon to see other work done by me. (Josie Mackville).

#
h3<>{color:#000;}. Paleo Slow Cooker Cookbook

#
h3<>{color:#000;}. Cast Iron Cookbook

#
h3<>{color:#000;}. 20/20 Diet Recipes

#
h3<>{color:#000;}. Make Ahead Meals

#
h3<>{color:#000;}. A Hot Sauce Cookbook

#
h3<>{color:#000;}. Low Temperature Recipes

#
h3<>{color:#000;}. Meals In A Jar Cookbook

#
h3<>{color:#000;}. Atkins Diet Recipes

If the links do not work, for whatever reason, you can simply search for these titles on the Amazon website, with my name to find them.

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Enjoy :)


Atkins Diet: A Step By Step Atkins Diet Meal Plan And Delicious Atkins Diet Reci

A Step-By-Step Atkins Diet Meal Plan And Delicious Atkins Diet Recipes To Strip The Fat, Get Energized And Feel Great! ===>>> Get Your FREE GIFTS with this Book!

  • Author: T L
  • Published: 2016-07-01 03:20:45
  • Words: 4895
Atkins Diet: A Step By Step Atkins Diet Meal Plan And Delicious Atkins Diet Reci Atkins Diet: A Step By Step Atkins Diet Meal Plan And Delicious Atkins Diet Reci