Some Ideas for Meals for those wanting Low Carb

Alisha_countrymama

10 Atkins Diet Menu Ideas
By: JC Radley

Break Studios Contributing Writer

Whether you're in the induction phase of the Aktins Diet or you're well into ongoing weight-loss (OWL), this list of 10 Atkins diet menu ideas will help to put a little variety back into your diet. In order to be successful on the Atkins Diet, you'll need to find a few low-carb meals, snacks and desserts that you like. Read through the list of 10 Atkins diet menu ideas below and incorporate some of these dishes into your daily meal plan.

Crustless quiche. Start off by beating about six eggs in a large bowl. Add a splash of cream. Chop spinach (or broccoli), mushrooms and a half an onion. Pour the egg mixture in a casserole dish or pie pan. Add the chopped vegetables and add a layer of either Swiss or cheddar cheese. Pop this into the oven and bake at 350 degrees until the eggs are cooked and the cheese is melted. Take the quiche out and allow it to cool to room temperature. Cut in slices and enjoy.
Mock mashed potatoes. A substitute for mashed potatoes can be made with cauliflower. Steam a handful of cauliflower heads. When they are soft enough, mash the cauliflower and add a splash of heavy cream and salt to taste. Finely shredded cheddar cheese adds a thick, creamy consistency.
Sugar-free parfait. This makes for a delicious low-carb desert. To make one, layer whipped cream and sugar-free Jell-O in a parfait glass.

Low-carb bacon and egg salad wraps. A low-carb whole wheat wrap can be used to make a yummy lunch on-the-go. Whip up a quick egg salad with hard-boiled eggs, mayonnaise, paprika, parsley, celery, onion, salt and pepper. Place a few romaine lettuce leaves on the wrap, layer strips of bacon and top off with a serving of egg salad. Fold the wrap and secure with a napkin or aluminum foil.

Western omelet and country sausage. For breakfast, make an omelet with onions, peppers, ham, sausage and cheese. You can either have your country sausage on the side or in the omelet. Just be sure to check the amount of carbohydrates in pre-packaged sausage as found in your grocer's freezer.
Steak and feta salad. The Atkins Diet allows you to get creative with salad. This hearty alternative to a plain salad with iceberg lettuce calls for curly endive (or your favorite salad greens), strips of steak, red onion and fresh feta cheese. Top it off with your favorite salad dressing.

Buffalo wings. Is there a better diet than one that allows you to eat Buffalo wings? These are perfectly acceptable on the Atkins Diet. Be sure to check if the wings are not breaded. Opt for those with just a coating of hot sauce or make your own. Eat these with a stack of crisp celery and a side of blue cheese.

Low-carb quesadillas. You can make low-carb quesadillas with a low-carb whole wheat wrap. Place a teaspoon of butter in a frying pan and heat on medium. Add the wrap to the pan and let it get bubbly and crisp as you fry it in the butter. Lower the heat and add a layer of cheddar or a Mexican mix or shredded cheese on your mock tortilla. Fold in half (or add another wrap prepared in the same way). Cut the quesadilla in triangles and serve with sour cream, guacamole or salsa.

Mock ice cream sundae. This is a quick fix for a sweet tooth. Take a no-sugar added chocolate like Russell Stovers sugar-free peanut butter cups and microwave in a small bowl or cup until melted. Mix the melted sugar-free candy with whipped cream. Sprinkle with crushed peanuts and enjoy.

Chicken cutlets parmesan. Breaded chicken cutlets may include too many carbs for an Atkins menu, but you can make them without the breadcrumbs. To do this, mix grated Parmesan cheese with parsley and cracked pepper. Dip the chicken strips or pounded cutlets in egg and coat with the Parmesan mixture. Bake at 350 degrees or fry in oil until fully cooked. The Parmesan cheese will make a crispy and tasty coating.

AggieLu

Thank you so much for posting this!

Alisha_countrymama

Eggs Scrambled with Cheddar, Swiss Chard and Canadian Bacon

Prep time: 5 minutes
Cooking time: 8 minutes

Recipe style: American
Phase Choice:

Servings Quantity: 1
Ingredients

2 large eggs
2 Cups Swiss chard
1/4 Cup cheddar cheese
1 Teaspoon extra virgin olive oil
2 Ounce-weights Canadian bacon

Directions
1. Saute Swiss chard in 1 tsp oil until decreased in volume and tender.

2. Beat eggs slightly and add to pan with Swiss chard. Using a spatula mix to combine and cook till eggs are set.

tarakay84

Awesome ideas!! Thx!

Dayna154

Definate bump for later..

Alisha_countrymama

Nutrition: Serving size: 8 oz. Calories: 350 Total Carbs: 1




Low Carb Honey Mustard Maple Chicken


Ingredients:

1 pound boneless, skinless chicken thighs (raw); cut into bite size pieces
2 T Natural Mayo
2 T Yellow Mustard
1/2 tsp. Mapleine or Maple Extract
1/4 tsp. garlic powder
2 T apple cider vinegar
1.5 T sweetener (Splenda, Ideal, etc.)
1/2 tsp. paprika
1/4 tsp. salt

Directions:

In mixing bowl, combine all ingredients except chicken and whisk together until smooth.
Add in cut up chicken to the sauce and use a spoon to coat with the mixture. Cover and refrigerate for 30 minutes to one hour.
Heat large skillet on medium heat and add in chicken and sauce mixture. Stir every few minutes so that chicken cooks evenly; cook on medium heat for 15 minutes until chicken is golden in color and is cooked through.
Remove chicken from pan using a slotted spoon to serve. There will be a lot of leftover melted mayo (grease) in the bottom of the pan. Simply discard this once it has cooled.
Serve over riced cauliflower or steamed vegetables. Yum!

Alisha_countrymama

Low Carb Crustless Lemon Light Cheesecake



Sweet and creamy, this low-carb, sugar-free lemon cheesecake makes the perfect dessert for just about any meal. Leaving out the crust keeps the carbs extra low. The cheesecake will actually form its own "crust" during baking, so it's easy to slice and holds its form well. Low carbers won't even know the difference!


Ingredients
4- 8 oz. bricks of neufchatel (lower-fat) cheese (or cream cheese if you prefer), room temperature
1.5 cups of Ideal sweetener (substitute Splenda, Truvia or any other sweetener if you like)
2T lemon extract
2 whole eggs
1/2 tsp. vanilla
1/2 cup sour cream

Instructions:
Preheat oven to 340 degrees.
Beat together neufchatel cheese and sour cream until smooth and no lumps remain. It is key that you use room temperature cheese for this to yield the creamiest results.
Use a rubber spatula to scrape the cheese-sour cream mixture into the middle of the bowl, leaving no cheese on the sides.
Add in sweetener, eggs, vanilla and lemon extract and beat until mixture is just thoroughly mixed. Do not over-beat once the eggs are in, as this will produce a less creamy texture.
Pour mixture into a spring-form pan sprayed with nonstick-spray. (You can use a regular 9x9 baking pan or pie pan, but I much prefer spring-form, personally.)
Bake for approximately 30 minutes or until cheesecake is jiggly for about two inches in the center. Baking for longer will lead to cracking.
Remove from oven and let cool on your counter for 1-2 hours, then refrigerate for at least four hours (preferably ovenight). This cake tastes better the next day, so feel free to make it the night before!
Top with a dollop of whipped cream. Enjoy!
Makes 8 servings, 225 calories each, 7 net carbs each.

happygirl338

Defiantly trying these soon! Thank you!

reddcat

I just want to say CONGRATS on the loss of 106 pounds!!!! AWESOME!!!!

byrnet18

Thanks for the recipes! I have been doing ketogenic diet for a couple months now and I am getting bored with my meals. I'm excited to try some new meals.

bwesser

Thanks a bunch for posting these. I like the bacon and egg salad idea! I might have to try it.

mezzofanti

bump

AntShanny

I love "breading" chicken tenderloins with parmesan cheese! I'll marinate the chicken in wing sauce first, then bread them in the cheese and bake...so good with a little side of ranch dressing.

Alisha_countrymama

Paula Deen
Green Chili Squares
Ingredients
Nonstick cooking spray
6 eggs, beaten
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon cayenne pepper sauce
3 (4-ounce) cans diced green chiles, with juice
1 1/2 cups grated Monterey Jack
1 1/2 cups grated sharp Cheddar
Directions
Preheat the oven to 300 degrees F.

Spray a 12 by 8-inch baking dish with cooking spray.

In a bowl, add the eggs, salt, pepper and cayenne pepper sauce. Mix together well.

Add the chiles and both cheeses to a large bowl. Pour the liquid ingredients into the cheese mixture and stir well. Pat the mixture down into the prepared baking dish and bake until the center is firm, about 45 minutes. Allow to cool, then cut into small squares and serve.

Alisha_countrymama

Fajita Quiche
6-8 oz Leftover Fajita Fixings (Flank Steak, Onions, Bell Peppers)
2 eggs
1/2 cup mayonnaise
1/4 cup cream
8 ounces cheddar cheese, shredded
Salt and pepper, to taste

Beat the eggs and mix with the mayonnaise, cream, salt and pepper. Put the meat mixture in the bottom of a greased pie plate. Mix about 1/3 of the cheese into the Fajita mixture. Then pour the custard mixture evenly over top.Top with the remaining cheese Bake at 350º for 30-35 minutes. Let stand 10 minutes before cutting.

Makes 6 servings
Can be frozen

Per Serving: 465 Calories; 40g Fat; 24g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs



I've made this quite a few times now and it's becoming a favorite and very low carb. It has an interesting texture. The meat sort of forms a crust and then there's a cheesy, custardy top layer.

AggieLu

Awesome recipes. Thank you for sharing.

JENJEN2011

Thanks for sharing!

hkmamma

I do medifast and have one "lean and green meal" in the evening. These will be great to try.

Alisha_countrymama

MrsAngelique

:bigsmile:

juliekaiser1988

THANK you for posting this!!

Alisha_countrymama

Healthy Pumpkin Gooey Butter Cake
Adapted from a recipe by Paula Deen

Serves eight

Ingredients:
Crust Layer:
1/4 cup of organic unsalted butter, melted
2 ounces of cream cheese, softened
2 cups almond flour
1 large organic egg
1 teaspoon pure vanilla extract
1/8 tsp sea salt
3/4 cup erythritol or 1/2 cup xylitol, powdered
1/4 teaspoon good-tasting pure stevia extract (NuNaturals)
1/2 teaspoon aluminum-free baking powder
1/4 teaspoon cinnamon

Filling Layer:
8 ounces cream cheese
1 stick unsalted organic butter, melted
1 can pumpkin, packed
3 eggs
1 teaspoon pure vanilla extract
3/4 cup erythritol or 1/2 cup xylitol
1/4 teaspoon good-tasting pure stevia extract (NuNaturals)
1 and 1/2 teaspoons cinnamon
1 teaspoon nutmeg
1/4 teaspoon ginger

Preparation:
Preheat oven to 350 degrees.

For crust, melt butter and soften cream cheese in microwave. Grind erythritol in coffee grinder and mix into batter. Mix together until smooth, then add vanilla, egg, and sea salt. Add stevia and baking powder. Scrape into an 8 by 8 metal pan and spread out over the bottom. Bake for 15 minutes and remove to cool.

Soften cream cheese and melt butter in microwave. Grind erythritol in coffee grinder or magic bullet. Beat cream cheese and pumpkin until smooth and without lumps. Add eggs, vanilla extract, and melted butter, and beat until incorporated. Next, add erythritol, stevia, cinnamon, nutmeg, and ginger, and mix just until smooth. Set pan down on counter top a couple times to get out air bubbles. Pour pumpkin mixture over crust and bake for 50-60 minutes, or until center jiggles a bit when you move the pan. It will set up and sink down upon cooling overnight in the refrigerator.

~4.5g net carbs per 1/8th recipe