I'm aiming for 20g carbs or less; feel free to add as friend and you can see my food journal. Here's a brief recap of approx last 2 days, where carbs were actually under 20g (see journal), I'm still dialing things in so I'm not saying these examples are any where near perfect, but for carbs...OK.
Bfast: 16 oz coffee with cream (2 TBSP) and coconut oil (1 TBSP), 2 eggs, TBSP cream, .75 oz sausage (a left over bit from earlier in week), 1/4 cup shredded cheese, scrambled in .75 TBSP butter
Lunch: 1 oz pork skins; 2 cups arugula with full fat salad dressing; 3 oz roasted turkey rolled around 1 oz creamy style cheese (Mt. Tam)
Dinner: Green salad of 1 Cup mixed lettuces, 3 grape toms, olive oil and vinegar; 4 oz ribeye; 2 C. steamed broccoli with cheese sauce (butter, cream, shredded gouda); 1 jigger bourbon with diet Sierra Mist.
1,997 cals (over my settings) 19 carbs 162 fat (over my settings) 89 protein (under my settings) 2,474 sodium 7 fiber

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Bfast: 16 oz coffee with coconut oil, butter, and half/half (have now switched to heavy cream in coffee), 2 oz italian sausage, 2 oz. cheese
Lunch: 2 eggs boiled and mashed with safflower mayo, butter, and olive oil,

Just look at my diary. I eat lots of yummy stuff and I think I do pretty well with my macros but I do allow myself up to 24 *net* grams of carbs (pretty much all from veggies and nuts).

I'm a microwave buff when it comes to lunches to go. I weight my veggies and dice them raw in a Tupperware container with salt and pepper (butter too if I a lot for it) then when lunch time roles around I just put it in the microwave for about 4 minutes and walla!

Veggies I typically use:
Zucchini
Yellow squash
Broccoli (raw or frozen)
Mushrooms
Cabbage
Poblano pepper
Okra ( tip: do not add water when microwaving and its not as slimy. Tomato will also reduce slime)

I buy almonds in bulk and weight them in tiny 1 ounce containers. I do the same with cream cheese which I eat with a 1/4 teaspoon.. Its amazing how long it can take to consume with such a small device!

Anyone can feel free to add me as a friend.. My only request is that your food log is viewable!

dawlfin318 wrote: »

Hey, so I am looking for some meal plans. Please feel free to blast me with ideas for meals and snacks that add up to 20g of carbs/day. It has been 8yrs since I did Atkins and I know there has to be new science out there that I know nothing about.

I just know that the first two days suck, then the first two weeks are a bit tough but more doable. I know that I never seem to transition to phase two very well, that I want to stay in phase one (20 carbs/day) until I reach my goal because of course I want it fast- hard to slow the weight loss after the excitement of the initial loss in the first two weeks for me.


In the past I got into bad habits of goofing off on the weekend and then eating high fat low carb M-F. ( I know this is a bad cycle to get on and do not want to get back on that). Then I got sick- some neurological problem that they seem to think is mild MS. I feel like the yo-yo made me sick.

Then I want to get on to more healthy versions of the diet- adding proper veggies, nuts and berries eventually. And then get back to exercise mode too.

Honestly would love to get down to 129lb (from 169, but 140 would be nice too as I am soon to be 49yrs. old and am 5 foot 4).

I want some nutrition involved too to be able to stay on it without wreaking havoc on my health.

Thanks for your input.

-Dawlfin

I don't really have specifics, but rather, I go by a more formulaic approach:

Pick a fatty meat/protein source as your base for your meal. 75/25 hamburger, pork chops with fat still on them, eggs, lamb chops, liver, etc.
Add a non-starchy vegetable source. Salad, asparagus, broccoli, etc.
Add a fat to at least the vegetable, if not also to the meat. Butter or bacon grease on the vegetables, oil-based dressing to the salad, butter on the meat (or save the bone marrow from a bone-in cut and use it)
Add seasonings to taste

For foods in general, always choose the fattiest version available, avoid heavily processed foods and stick to minimally processed foods (ie - favor meats, vegetables, dairy over things like Atkins bars), avoid grains, favor above-ground vegetables over below-ground vegetables, favor low-sugar fruit (namely, berries, stone fruits, and melons) over high-sugar fruits, favor vegetables over fruit in general, choose cream-based dairy over milk/skim-based dairy (e.g. - cream, cheese over fluid milk or low-fat yogurt).

I'm totally uncreative when it comes to meals, so I end up with:

Scrambled eggs in butter, topped with cheese (or an omelet filled with cheese, meat, and veggies, topped with sour cream).

Steak and vegetables (or just steak), topped with butter.

Burgers with cheese and bacon, wrapped in lettuce or bunless. Topped with a slice of tomato.

Salad with cheese, bacon, turkey, cucumber, with ranch dressing.

Stir-fry with meat, peppers, water chestnuts, broccoli (fried in butter or coconut oil). Topped with yum yum sauce or similar.

Whole chicken, with skin, baked with salt (rain salt on and in chicken, bake 1 hour at 450F, enjoy), eaten with skin. Side of handful of carrots (or peppers) dipped in mayo.

Add heavy cream, butter, or coconut oil to coffee.

Top berries with whipped heavy cream.

Pork chops with mayo/aioli and asparagus with butter.

Smoothie made with heavy cream, unsweetened almond milk (coconut milk or water work here, too, but watch out for the carbs in the coconut milk; almond milk is on the lower end for fat, but is also lower in carbs), cocoa powder, peanut butter (without added sugar), and a little stevia or xylitol to cut the bitter from the cocoa powder. Optionally, add avocado for extra creaminess, fat, and nutrients, or spinach or other leafy greens for added nutrients, fiber, etc., or protein powder for some added protein if necessary.

Cherie1n2n3n4 wrote: »

Tonight for me its taco salad without the taco!

Ground beef
Lettuce
Shredded cheese
Sour cream
Tomato ( might omit if youre close to carb limit but it makes it extra yummy):-)
Black olives(I open the can and put the rest in the fridge. You can also use the green ones)
Bell pepper ( or poblano)

I'll sautee the peppers with the ground beef. For spices I'll use chili and garlic powder, salt and pepper. Often spice packs contain sugar so I season from scratch.

Those are so delish! I use a TBSP or 2 of salsa instead of the tomatoes. NOM!

Here is a free cookbook on Amazon right now... just grabbed it myself
http://www.amazon.com/Low-Carb-Diet-Cookbook-Lifestyle-ebook/dp/B00K929V7M

Excellent freebie :-)