i signed up to the Atkins community, http://community.atkins.com/ and put in my food preferences on the "meal planner' and received sample weekly menu/meal ideas.

from what they suggest there, i think about what i like, and what i would like to have - if it is not a simple one-ingredient food, i look up receipes on atkins.com and google low-carb and/or no added sugar recipes to find a way to create something satisfying, and on the plan.

http://community.atkins.com/Templates/RecipesSearch.aspx <-- put in your preferences, and select from the 1,000s of ideas.

i also go by the list of foods for each phase on atkins.com - and have mainly stayed on induction.

i use herbs and spices for variety with my poultry and fish, and prepare them grilled/baked/broiled/simmered in an american, italian, mexican, french, or asian style!

^_^