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First weekDay 1BreakfastPhony Macaroni and Cheese1

First weekDay 1BreakfastPhony Macaroni and Cheese1

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First week

Day 1

Breakfast

Phony Macaroni and Cheese
1 lb. tofu, firm - well-drained *
2 cups cheddar cheese
2 eggs
1/4 cup heavy cream
salt and pepper - to taste
onion and garlic - to taste
nutmeg - to taste
dry mustard - to taste
cayenne - to taste
*Make sure you use the firmest tofu available for this recipe. You may also want to be
generous with the spices and use some extra sharp cheese to liven up the normally bland
flavor of tofu.
Drain tofu well, making sure to squeeze out all extra moisture, and slice into small pieces
(use a French fry cutter or equivalent for consistent sizes). In a separate bowl, mix
together eggs, cream and cheese. Stir tofu pieces into mixture and add seasonings as
desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 –
45 minutes or until golden brown.
Yields 4 servings
Total Net carbs: 2.6 grams per serving
Lunch
Bacon Cheeseburger
1 lb ground beef
1 egg
4 oz. cheddar cheese
4 oz. mozzarella cheese
4 slices bacon
garlic powder, salt and pepper
Preheat oven to 350
Precook bacon in conventional oven or microwave. When cooked, crumble bacon and set
aside as toppings. In a large skillet, brown ground beef and drain remaining fat. Mix in
egg, cheddar, garlic power, salt and pepper to taste. Transfer to a glass casserole dish and
top with mozzarella. Bake for 30-35 minutes. Top with bacon crumbles.
Yields 3 servings
Total net carbs : 2 grams per serving
Dinner
Low Carb Deep Dish Quiche Pizza
4 ounces cream cheese
Three eggs
1/4 cup parmesan cheese
1/3 cup heavy cream
1/2 teaspoon oregano
2 cups shredded Italian cheese (mozzarella, romano, parm mix - or your choice)
1/4 teaspoon garlic powder
1/4 cup tomato sauce
1 cup shredded mozzarella
20 slices pepperoni
Preheat oven to 375 degrees. In mixing bowl, beat together the eggs and cream cheese
until smooth. Stir in heavy cream, parmesan and spices. Pour 2 cups cheese into a
nonstick, 13x9 inch baking pan or equivalent. Add egg mixture on top of cheese and
blend together so that cheese is suspended in the mixture and not concentrated at the
bottom of the pan. Bake in oven approximately 30 minutes and then briefly remove pan
to add on layers of mozzarella and pepperoni. Return to oven for 10 more minutes or
until dish is bubbly and brown.
Yields 4 servings
Total Net carbs: 6 grams per serving
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams
Ketosis Diet
Day 2
Breakfast
Strawberry Crepes
Butter (enough to fry crepes)
3 large eggs
2/3 cup heavy cream
3 tablespoons Dr. Atkins Bake Mix
4 tablespoons sugar substitute
1/8 teaspoon almond extract
1/4 teaspoon vanilla extract
1/2 teaspoon orange zest grated
Strawberry filling:
2 cups strawberries, washed, hulled and sliced
6 tablespoons Sugar Twin sugar substitute
Prepare a heavy, 8 inch skillet or crepe pan with heated butter. Whisk all crepe
ingredients together in mixing bowl. Once the butter stops foaming, pour 1/6 crepe
mixture into skillet, making sure to cover the bottom evenly. Cook until bottom is
browned and top is set. Use a spatula to flip the crepe and brown the other side. Once
done, transfer to a paper towel. Repeat this procedure with remaining batter and butter.
Next, make your filling by combining strawberries with sugar substitute and spoon about
¼ of mixture on each crepe. Add light whipped cream to taste and garnish with remaining
strawberries.
Yields 6 servings
Total Net carbs: 6.6 grams per serving
Lunch
Ham-Asparagus Brunch Cake
2 Tablespoons butter
3 Tablespoons sliced green onion
About 1/2 pound fresh asparagus, cut (about 1 1/2 cups)
6 eggs
1/3 cup heavy cream
1 Teaspoon dried mustard
1/4 Teaspoon salt
1/4 Teaspoon pepper
2 cups cooked ham, chopped
6 ounces Cheddar cheese, shredded
Preheat oven to 350. In a large, heavy skillet, melt butter over medium high heat and
cook onions and asparagus for 3 minutes. In a large mixing bowl, stir together eggs,
cream and seasonings. Place cooked onions, asparagus and ham into a baking dish and
pour egg mixture on top. Bake for 10 -15 minutes and sprinkle cheese on top to taste.
Yields 10 servings
Total Net carbs: 2 grams per serving
Dinner
Lemon Marinated Sirloin
1 pound steak, your choice of cuts
1 Teaspoon finely shredded lemon peel
1/2 cup lemon juice
1/3 cup cooking oil
2 Tablespoons sliced green onion
4 Teaspoons Splenda
1 1/2 Teaspoons salt
1 Teaspoon Worcestershire sauce
1 Teaspoon prepared mustard
1/8 Teaspoon pepper
If steak has fat around edges, be sure to score them first with a knife. Place the steak into
a shallow baking dish. Combine all ingredients to make the lemon marinade and pour
over steak. Allow to sit in the refrigerator for at least 4 hours so the marinade has a
chance to soak in. Grill steak to your preference on an outdoor grill, adding leftover over
marinade during cooking to maintain tenderness.
Yields 6 servings
Total Net carbs: 2 grams per serving
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams
Ketosis Diet
Day 3
Breakfast
Orange Nut Muffins
6 eggs, separated
1/4 Teaspoon cream of tartar
8 Splenda packets
1/4 cup soy flour
1/4 cup walnuts, ground
1 Teaspoon orange extract, divided
1 Tablespoon Brown Sugar Twin
4 ounces cream cheese
1/4 cup heavy cream
8 Splenda packets
1 Teaspoon orange extract
Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are
stiff. Sprinkle on ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together
with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin. Add ½ Teaspoon orange
extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour entire
yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12
greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and
bake for another 15 minutes.
Yields 12 servings
Total Net carbs: 2.3 grams per serving
Lunch
German Cucumber Salad
2 cucumbers, thinly sliced
4 green onions, thinly sliced
3 small tomatoes
2 Tablespoons snipped parsley
1/4 cup sour cream
1/4 Teaspoon mustard
2 Tablespoons minced dill
1 Tablespoon vinegar
1 Tablespoon heavy cream
1/2 Teaspoon salt
1/2 Teaspoon pepper
Dice and combine cucumbers, onions, tomatoes and parsley. Combine dressing
ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before
serving.
Yields 6 servings
Total Net carbs: 9 grams per serving
Dinner
Turkey Broccoli Casserole
2 (10 ounces) packages frozen broccoli
2 cups cooked and diced turkey
1 (10 ounce) can cream of mushroom soup
1/2 cup heavy cream
1/2 cup Cheddar cheese, grated
Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a
baking dish and spread turkey on top. Combine soup with cream and pour on top of
turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.
Yields 8 servings
Total Net carbs: 7 grams per serving
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams
Ketosis Diet
Day 4
Breakfast
Fried Eggs with Red Wine Vinegar
1 Tablespoon butter
4 eggs
½ Teaspoon salt
1/8 Teaspoon pepper
1/8 Teaspoon marjoram
2 Teaspoons red wine vinegar
½ Teaspoon parsley
Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until
whites are solid. Place eggs onto serving plates. Melt remaining ½ Tablespoon of butter
and heat for two minutes. Stir in red wine vinegar and allow mixture to cook for another
minute. Pour over eggs. Garnish with parsley
Yields 2 servings
Total Net carbs: 1 gram per serving
Lunch
Salami Roll Ups
5 large slices hard salami
1 Tablespoon cream cheese
2 celery stalks
Soften cream cheese in microwave and spread on salami, roll up. Enjoy celery on the
side.
Yields 1 serving
Total Net carbs: 5.9 grams per serving
Dinner
Mexican Veal Sausages
1 1/2 pounds ground veal
2 green onions, finely chopped (1/3 cup)
2 tablespoons fresh cilantro, chopped
2 tablespoons green or red salsa
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1/4 cup green or red salsa for garnish
1/4 cup sour cream for garnish
1 lime, cut into slices or wedges, for garnish
Combine veal, onion and all spices in mixing bowl and blend together (mash together with
bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick
skillet on high heat and brown sausage 8-10 minutes, turning frequently.
Yields 4 servings
Total Net carbs: 0.5 grams per serving
Total Net carbs for Day 4 based on a single serving per meal: 7.4 grams
Ketosis Diet
Day 5
Breakfast
Sausage and Egg Muffins
6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese
Preheat oven to 350. Spray large muffin pans with cooking spray. Cut sausage links and
place them 2 to a tin. Mix eggs with cream, salt and pepper. Pour into tins over sausage.
Sprinkle with ½ cheese, layer on remaining egg mixture and top off with cheese again.
Bake for approximately 20 minutes or until eggs are done.
Yields 3 servings
Total Net carbs: 2.3 grams per serving
Lunch
Ham and Cheese Roll
8 ounces cream cheese, softened
2 cup Cheddar cheese, shredded
1 Teaspoon grated onions
1 Teaspoon dry mustard
1/2 Teaspoon paprika
2 1/4 ounces deviled ham
1 Tablespoon parsley flakes
1/2 cup pecans, chopped
Parsley sprigs
Combine all ingredients except parsley and pecans. Mix well and chill for at least one
hour. Shape mixture into 8 inch rolls and coat with pecans. Garnish with parsley and
serve with crackers.
Yields 8 servings
Total Net carbs: 2 grams per serving
Dinner
Golden Mushroom Chicken Thighs
6 chicken thighs
1 can golden mushroom soup
Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crock
pot or slow cooker and pour in mushroom soup. Cook on high for 3-4 hours until meat is
tender and fall off the bone.
Yields 6 servings
Total Net carbs: 4 grams per serving
Total Net carbs for Day 5 based on a single serving per meal: 14.3 grams
Ketosis Diet
Day 6
Breakfast
½ cup Flax O’ Meal Butter-Pecan Hot Cereal
¼ cup serving of fresh cantaloupe
1 large glass of cold water
Total Net carbs: 5.3 grams per serving
Lunch
Spicy Sausage and Ground Beef Meatballs
Dinner
Southwestern Skillet
2 Tablespoons sliced almonds
1 yellow sweet pepper, cut into bite sized strips
1 fresh jalapeno, seeded and chopped
1 Tablespoon olive oil or cooking oil
4 medium tomatoes, peeled and chopped
1 -1-1/2 Teaspoons chili powder
½ Teaspoon ground cumin
¼ Teaspoon salt
4 eggs
1 medium ripe avocado, seeded and peeled (optional)
Toast almonds over medium high heat 4-5 minutes in large skillet and set aside. Return
skillet to heat and add cooking oil. When oil is hot, add sweet pepper and jalapeno and
cook until tender. Stir in chili powder, cumin, tomatoes and salt. Bring to a boil Reduce
heat, cover and simmer for 5 minutes. Break 1 egg into a measuring cup and carefully
slide it into the tomato mixture. Repeat for each remaining egg. Cover and allow eggs to
cook for approximately 5 minutes or until whites are set. Spoon egg and tomato mixture
to serving plate and sprinkle with salt and pepper to taste. Add toasted almonds and
garnish with avocado slices.
Yields 4 servings
Total Net carbs: 8 grams per serving
Total Net Carbs for Day 6 based on a single serving per meal: about 14.3 grams
Ketosis Diet
Day 7
Breakfast
Zucchini Muffins
1 cup Atkins Bake Mix
1 cup finely ground almonds
1-1/2 cups granular sugar substitute
2 Teaspoons cinnamon
1 Teaspoon salt
1 Teaspoon baking soda
½ Teaspoon baking powder
½ cup canola oil
4 eggs
1 medium zucchini, coarsely grated
1 Teaspoon vanilla extract
Preheat oven to 350. Whisk together all dry ingredients in a large bowl. Mix wet
ingredients, including zucchini together in a medium bowl. Stir wet ingredients into dry
mix slowly, blending well. Pour mixture into a greased 8 x 4 loaf pan or greased muffin
tins, depending on your preference. Bake for approximately one hour until golden brown
and toothpick comes out clean.
Yields about 12 servings
Total Net carbs: 3.5 grams per serving
Lunch
Tuna and Avocado Salad
2 large hard boiled eggs
2 Teaspoons hot sauce
1 cup avocado, mashed
1/2 cup onion, chopped
1 can tuna
2 Tablespoons mayonnaise
2 Tablespoons pickle relish
Fresh lemon juice
Salt, to taste
Peel eggs and mince with dinner fork. Peel avocado and squeeze on ½ lemon juice to
prevent discoloration. Mash avocado in with egg. Drain tuna and mix into egg/avocado,
adding onions, mayonnaise, relish, salt and hot sauce. Stir well and serve over a bed of
fresh lettuce.
Yields 4 servings
Total Net carbs: 9 grams per serving
Dinner
Dill Trout
2 pounds pan-dressed trout (or other small fish), fresh or frozen
1 1/2 Teaspoons salt
1/4 Teaspoon pepper
1/2 cup butter or margarine
2 Tablespoons dill weed
3 Tablespoons lemon juice
Cut fish lengthwise and spread open to season with salt and pepper. Prepare a fry pan
with melted butter and dill weed. Place fish flesh side down and fry 2-3 minutes per side.
Once done, remove fish and add lemon juice to butter and dill to create sauce for
garnishing.
Yields 6 servings
Total Net carbs: 1 gram per serving
Total Net carbs for Day 7 based on a single serving per meal: 13.5 grams

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