Induction plan2 canada

INDUCTION 20g Net Atkins Count Plan 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Muffin in a Minute Spinach, Swiss Chard Eggs & Spinach Creamy Scrambled Eggs Chicken Portobello Poached Eggs Ham, Swiss Cheese &
& Cheese Bake w/Dill & Smoked Salmon Broilers w/Cheddar & Tomato Avocado Roll-Ups
Breakfast

Cream Cheese (1oz, 2 tbsp) Monterey Jack (1 oz, 1 slice)
Hollandaise Sauce

Net Atkins Count: 4g Net Atkins Count: 4g Net Atkins Count: 3g Net Atkins Count: 3g Net Atkins Count: 2g Net Atkins Count: 4g Net Atkins Count: 3g

Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage
Recommended Recommended Recommended Recommended Recommended Recommended Recommended
Chocolate Chip Vanilla Shake S’mores Bar Chocolate Peanut Peanut Fudge Vanilla Shake S’mores Bar
Snack

Granola Bar Butter Bar Granola Bar


Tuna Steak Grilled Burger w/ Deli Chicken Drumsticks Spicy Tuna Steak Salad Shrimp (20 large) Catfish (6 oz) Chicken Breast
Avocado & Tomato (3 med, broil or fried w/skin)
Mixed Greens w/ Roasted Asparagus Chopped Tomato Cajun Rub Fennel & Jicama Salad
Lunch

Sliced Cucumber & Creamy Red Cabbage Stew Mixed Greens & Avocado Salad
Red Bell Pepper w/Cherry Tomatoes Zucchini & Jicama Salad Greek Vinaigrette
Sweet Mustard Dressing
Ranch Dressing Greek Vinaigrette


Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage Atkins Advantage
Recommended Recommended Recommended Recommended Recommended Recommended Recommended
Milk Chocolate Chocolate Peanut Milk Chocolate Chocolate Chip Milk Chocolate Chocolate Peanut Milk Chocolate
Snack

Delight Shake Butter Bar Delight Shake Granola Bar Delight Shake Butter Bar Delight Shake


Lettuce-Wrapped Chicken Baked Salmon w/Bok Choy Beef Burgers w/ Pork Italian Sausage Lamb Chops 5 oz (1⁄8” trim) Chicken Breast (6 oz) Salmon en Papillote
Burger w/Avocado & Tomato Feta & Tomato (1⁄5 lb, link 3, 2 oz) w/Tomato-Basil Relish
Zucchini Ribbons w/ Asparagus (3 stalks) Moroccan Rub
Dinner

Mixed Greens Lemon & Parmesan Mixed Greens w/ Mixed Greens w/ Daikon & Celery Salad
Arugula-Spinach Salad
w/Alfalfa Sprouts Marinated Artichoke & Marinated Artichoke & Irish Pub Salad w/Marinated Artichoke &
Mung Bean Mung Bean Scallion
Creamy Italian Dressing
Greek Vinaigrette Creamy Italian Dressing Sweet Mustard Dressing

Net
Atkins 21g 21g 20g 19g 21g 22g 22g
Count

INDUCTION Recipes Plan 2 Page 1

Muffin in a Minute Mixed Greens w/Sliced Ranch Dressing
Cucumbers & Red Bell Pepper
Servings: 12 • Nutritional Information Per Serving: Servings: 1 • Nutritional Information Per Serving: Servings: 8 • Nutritional Information Per Serving:
Fiber 9.4g • Protein 12.2g • Fat 17.3g • Calories 235 Fiber 2.8g • Protein 1.6g • Fat 0.2g • Calories 36 Fiber 0.0g • Protein 0.0g • Fat 22.0g • Calories 200

Ingredients Ingredients Ingredients
¼ cup flax meal ½ cup cucumber ½ cup heavy cream
½ teaspoon baking powder ½ cup red bell pepper 2 teaspoon lemon juice
1 packet granular sugar substitute (sucralose) 1 cup field greens 2 tablespoon chives
1 teaspoon cinnamon 1 fresh garlic clove
1 large egg 2 tablespoons fresh parsley
1 teaspoon butter ½ teaspoon salt
Directions
¼ teaspoon pepper
1. Combine all ingredients and toss with dressing.
1 teaspoon fresh dill weed
2 teaspoon Dijon mustard
Directions
¾ cup mayonnaise
1. Put the dry ingredients in a coffee mug. Stir. Add the egg and
the butter. Mix. Microwave 1 minute (or more).
2. Take out and slice, butter and eat.
Directions
1. Whisk mayonnaise, cream, parsley, chives, lemon juice,
mustard, garlic, dill, salt and pepper in a small bowl.
2. Use immediately or refrigerate in an airtight container for up to
3 days.

Net
Atkins 3g 6g 1g
Count


Lettuce-Wrapped Chicken Mixed Greens w/ Creamy Italian Dressing
Burger w/Avocado & Tomato Alfalfa Sprouts

½ avocado ½ cup alfalfa sprouts ¼ cup grated Parmesan
4 lettuce leaves 1 cup field greens ¼ teaspoon crushed red chili pepper
7 ounces of chicken 1 garlic clove
½ of one fresh tomato 2 tablespoons parsley
¼ teaspoon salt
Directions
¼ teaspoon pepper
1. Combine greens and sprouts. Toss with dressing.
½ cup mayonnaise
Directions 1⁄3 cup white wine vinegar
1. Combine all ingredients and wrap in lettuce.
2 teaspoon Italian medley seasoning
2 tablespoon Xylitol

Directions
1. Whisk mayonnaise, vinegar and 2 tablespoons Xylitol in a
medium bowl. Stir in Parmesan, garlic, Italian seasoning,
pepper flakes, salt, pepper and parsley until well blended. Let
stand for 5 minutes.
2. Use immediately or refrigerate in an airtight container for up to
3 days. Stir before using.

Net
Atkins 4g 1g 0g
Count


Spinach, Swiss Chard Grilled Burger
& Cheese Bake w/Avocado & Tomato Creamy Red Cabbage Stew


1 cup sour cream ½ avocado 1⁄3 cup sour cream
6 ounces extra sharp shredded Cheddar 1⁄3 tomato 1 pound red cabbage
30 ounces chopped spinach 4 ounces ground hamburger beef 1 tablespoon ground tarragon
20 ounces Swiss chard 1⁄3 cup mayonnaise
½ teaspoon salt 1 tablespoon balsamic vinegar
¼ teaspoon pepper 1 small red onion
Directions
3 large eggs
1. Grill burger to preferred doneness.
2. Top with avocado and tomato slices.
Directions
Directions 1. In large bowl, combine cabbage and onion.
1. Defrost spinach and Swiss chard; pour off excess water and 2. In small bowl, mix sour cream, mayonnaise, dill, vinegar and
squeeze dry. sugar substitute. Add salt and pepper to taste.
2. In a large bowl, mix spinach, Swiss chard, eggs, sour cream and 3. Add dressing to cabbage mixture and toss to coat.
nutmeg; season well with salt and pepper. 4. Cover and refrigerate at least 1 hour for flavors to blend. (May
3. Spread into a buttered shallow baking dish. be made up to 1 day ahead).
4. Top with cheese. Heat oven to 350°F. Bake 40 minutes, until 5. Serve chilled or at room temperature.
bubbly and browned on top.

Net
Atkins 4g 3g 4g
Count


Zucchini Ribbons w/
Baked Salmon w/Bok Choy Lemon & Parmesan Eggs & Spinach


2 ounces red bell pepper, patted dry 3 tablespoons Parmesan 2 cups spinach
1½ pound Bok Choy 1 teaspoon lemon peel 2 large eggs
1 tablespoon unsalted butter 1 tablespoon lemon juice
20 ounces salmon 2 medium zucchini
¼ teaspoon pepper 1½ tablespoon extra-virgin olive oil
Directions
2 tablespoons extra-virgin olive oil
1. Place spinach in a skillet with 1 tablespoon oil. Saute until
2 ounces sugar-free salsa
2. wilted.
½ teaspoon lemon zest
Directions 3. Add eggs to pan with spinach and scramble/cook together
1. Combine zucchini, Parmesan, lemon juice, zest and oil in a until eggs are set.
mixing bowl. 4. Add salt and pepper to taste.
Directions 2. Gently toss, season with salt and pepper and serve.
1. Heat oven to 475°F.
2. Place olive oil and butter in a skillet large enough to hold fish
in a single layer. Place in oven 3 minutes, until butter melts.
3. Season fish with salt and pepper. Place fish flesh side down in
prepared skillet. Bake 10 minutes, turning carefully once
halfway through cooking time, until just cooked through.
4. Remove from skillet; tent with foil to keep warm.
Add Bok Choy and lemon peel to skillet. Stir to coat with oil in
pan.
5. Place in oven 1 minute, until leaves are wilted and stems are
warmed through.
6. Purée peppers and salsa in a blender for 30 seconds. Divide
greens on four plates; top each with a piece of fish. Place a
dollop of purée over each piece of fish.

Net
Atkins 4g 3g 3g
Count


Mixed Greens Beef Burgers
w/Cherry Tomatoes Greek Vinaigrette w/Feta & Tomato
Fiber 2.3g • Protein 1.4g • Fat 0.2g • Calories 25 Fiber 0.1g • Protein 0.1g • Fat 21.0g • Calories 184 Fiber 1g • Protein 24.0g • Fat 13.0g • Calories 230

5 cherry tomatoes 6 tablespoons extra virgin olive oil 1 pound ground beef
1 cup field greens 1 garlic clove 1 green onion, chopped
½ teaspoon oregano ½ cup baby spinach
½ teaspoon salt ¼ cup chopped tomatoes
¼ teaspoon pepper ¼ cup crumbled feta cheese
Directions
2 tablespoons lemon juice 1½ teaspoon chopped fresh dill weed
1 teaspoon red wine vinegar ½ teaspoon salt
½ teaspoon pepper

Directions
1. Whisk together oil, garlic, oregano, salt and pepper in a small Directions
bowl. Whisk in lemon juice and vinegar. 1. Combine ground beef, green onion, spinach, tomato, feta, dill,
2. Use immediately or refrigerate in an airtight container for up to salt and pepper.
2 days. 2. Form into 4 patties. Grill or pan-fry over medium-high heat for
6 minutes on each side for medium doneness.

Net
Atkins 4g 1g 1g
Count


Mixed Greens w/Marinated Creamy Scrambled Eggs Spicy Tuna
Artichoke & Mung Bean w/Dill & Smoked Salmon Steak Salad

½ cup mung bean sprouts 8 eggs 2 tablespoons lemon zest
2 marinated artichoke hearts 3 tablespoons cream 2 teaspoons salt
1 cup field greens 1 tablespoon chopped fresh dill 1½ teaspoon pepper
½ teaspoon salt 2 teaspoon coriander
4 tablespoons butter 1½ teaspoon ginger
4 green onions (white and 2 green), thinly sliced ½ teaspoon cinnamon
Directions 6 ounces thinly sliced smoked salmon, cut into strips 4 tablespoons extra-virgin olive oil, divided
1½ pounds tuna (4 steaks)
2 teaspoon balsamic vinegar
2 cups chopped arugula
Directions
1. In a large bowl, beat eggs, cream, dill, and salt. Melt butter in a
large skillet over medium heat.
2. Add green onions; cook 8 minutes, until softened. Pour in egg Directions
mixture; cook 3-4 minutes, stirring occasionally, until almost 1. In a small bowl, combine zest, salt, coriander, pepper, ginger
set. and cinnamon. Stir in 2 tablespoons oil. Rub mixture onto tuna
3. Mix in salmon, cook 1 minute more or until eggs reach desired steaks. Heat remaining tablespoon of oil in a large skillet over
doneness. Transfer to warmed plates. high heat until it shimmers.
2. Add steaks and sauté until just cooked through, about 4 to 6
minutes, turning once halfway through cooking time. While
fish is cooking, place vinegar in a small bowl.
3. Slowly whisk in olive oil until dressing has slightly thickened.
Season to taste with salt and pepper and toss greens with
dressing. To serve, cut fish into ¼-inch slices and lay over
greens.

Net
Atkins 6g 3g 2g
Count


Roasted Asparagus Chicken Portobello Broilers Chopped Tomato
& Avocado Salad

1½ pound asparagus 8 ounces chicken ½ avocado, chopped
2 tablespoons olive oil 3 tablespoons scallion ½ large tomato, chopped
1 teaspoon salt 2 tablespoons extra-virgin olive oil, divided
½ teaspoon pepper 4 large eggs
12 ounces portobello mushrooms
Directions
¼ teaspoon Italian medley seasoning
1. Combine tomatoes and avocado and drizzle with dressing.
¼ teaspoon salt
Directions ¼ teaspoon pepper
1. Heat oven to 400°F. Line a jelly roll pan with aluminum foil. ¼ cup shredded mozzarella
Rinse asparagus, and snap off tough ends. Lightly pat dry.
2. Spread asparagus out in pan. Drizzle with olive oil and sprinkle
with salt and pepper. Mix with your hands to distribute
seasoning. Pat into a single layer. Directions
3. Bake until asparagus are tender and lightly crisped; about 15
1. Cut chicken breast in ½ lengthwise, then slice crossways into
minutes. Shake pan once or twice during baking time.
thin slices.
2. In a large nonstick skillet, over medium heat, cook the chicken
and scallion in 1 tablespoon oil for about 3-4 minutes until
chicken is no longer pink. Set aside.
3. Add eggs to pan and scramble until cooked through. Set
aside. Meanwhile, place the mushroom caps, ribbed side up
on a foil lined baking sheet. Sprinkle with salt, pepper, herbs
and broil for about 7 minutes until they begin to soften and
darken in color, turning once. Remove from oven and spoon
mixture into the mushroom caps, top with cheese and broil for
1 minute to melt cheese. Serve immediately.

Net
Atkins 4g 2g 4g
Count


Poached Eggs w/
Sweet Mustard Dressing Irish Pub Salad Cheddar & Tomato

1⁄3 cup coarse-grain mustard Salad: ¼ large tomato, sliced into 2 slices
1⁄3 cup cider vinegar 9 cups Boston or Bibb lettuce, torn 1 slice Cheddar
¼ cup sugar-free pancake syrup 2 cups thinly sliced red cabbage 2 large eggs
½ teaspoon salt 1¼ cups celery
¼ teaspoon pepper 1 cup cauliflower florets
2⁄3 cup canola oil 1 cup white mushrooms
Directions
1 cup cucumber
1. To poach egg: add enough water to a pan to the depth of 2-3
½ cup zucchini or yellow squash
inches. Bring it to a boil with a pinch of salt, turn down heat
10 grape tomatoes
Directions 6 hard-boiled eggs, chopped
and allow water to simmer just till it barely has bubbles around
1. Combine mustard, vinegar, syrup, salt and pepper in a small bowl. the edges. Crack egg into a cup then carefully slide the egg
2. Add oil in a slow steady stream, whisking until dressing thickens. into the water. Cook 3 minutes for medium firmness, 2 minutes
Dressing: if you like them runny, and 4 minutes if you like a firmer yolk.
3. Use right away or refrigerate in an airtight container for
2⁄3 cup mayonnaise Remove with a slotted spoon. Gently remove excess water
up to 2 days.
¼ cup heavy cream with a paper towel.
¼ cup water 2. Place tomato slices on a heat proof plate, place cheese slices
1½ teaspoons chopped fresh rosemary next then top with eggs.
½ teaspoon chopped fresh tarragon 3. Sprinkle with paprika (if desired), salt and pepper to taste.
¼ teaspoon salt
1⁄8 teaspoon pepper
6 ounces Irish blue cheese, crumbled

Directions
1. In a large bowl, toss together all salad ingredients; set aside.
2. In a medium bowl, combine all dressing ingredients except
cheese. Stir until well blended, and then stir in cheese.
3. Just before serving, pour dressing over salad, and toss well.

Net
Atkins 1g 8g 4g
Count


Hollandaise Sauce Cajun Rub Zucchini & Jicama Salad


1½ cups unsalted butter 1 teaspoon dried thyme 1 small red onion, finely chopped
3 egg yolks 1 tablespoon garlic powder ¼ cup fresh cilantro, chopped
3 tablespoons water 8 teaspoons paprika ¼ cup lime juice
1 tablespoon lemon juice 1 tablespoon salt 2 tablespoons extra-virgin olive oil
½ teaspoon salt 1 teaspoon cayenne pepper ¾ teaspoon salt
1⁄8 teaspoon pepper 2 tablespoons oregano 1 jalapeño, seeded and minced
2 medium zucchini, cut into ¼-inch slices
½ large yellow bell pepper, finely diced
1 jicama, peeled and finely diced
Directions Directions
1. Line a sieve with a damp paper towel and set over a 2-cup 1. Combine all and mix well. Store in an airtight container for up
measuring cup. Bring butter to a boil in a small saucepan over to 2 months.
medium heat; cook until foam on top falls to the bottom and Directions
the butter begins to clear, about 8 minutes. Pour butter 1. In a large bowl, combine red onion, cilantro, lime juice, olive
through sieve; set aside. oil, salt and jalapeño.
2. Combine egg yolks and water in the top of a double boiler set 2. Add zucchini, bell pepper and Jicama; toss well. Serve chilled
over (not simmering in) water set over medium-low heat; or at room temperature.
simmer until mixture has tripled in volume, about 3 minutes.
Add butter in a slow and steady stream, whisking constantly
until sauce thickens. Whisk in lemon juice, salt and pepper.
3. Serve immediately.

Net
Atkins 0g 1g 6g
Count


Arugula-Spinach Salad w/Marinated Ham, Swiss Cheese &
Moroccan Rub Artichoke & Scallion Avocado Roll-Ups

1 teaspoon ground cinnamon 1½ cups chopped fresh spinach ½ an avocado, sliced
4 teaspoons salt 1½ cups chopped arugula 4 ounces ham
2 teaspoon ginger ¼ cup chopped scallions 1 slice Swiss cheese
8 teaspoon cumin 6 quarters of marinated artichoke hearts
2 teaspoon pepper
1½ teaspoon granular sugar substitute (sucralose) Directions
4 teaspoons coriander 1. Layer ham with Swiss cheese. Place sliced avocado in the
2 teaspoons oregano
Directions
center and roll up.

Directions
1. Combine all ingredients and mix well. May be stored in an
airtight container for up to 2 months.

Net
Atkins 1g 6g 3g
Count


Salmon en Papillote
Fennel & Jicama Salad w/Tomato-Basil Relish Daikon & Celery Salad


1 cup sliced fennel 2 large Italian plum tomatoes, seeded and diced ¼ cup mayonnaise
½ cup chopped jicama 2 tablespoons sliced fresh basil leaves 1 tablespoon Dijon mustard
2 tablespoons chopped shallots 2 tablespoon parsley
2 teaspoons minced garlic ½ pound fresh Daikon radish, peeled
2 teaspoons extra-virgin olive oil 2 celery stalks, thinly sliced
Directions 1 teaspoon lemon juice 2 teaspoon lemon juice
1. Combine all ingredients and toss with dressing. 1⁄8 teaspoon chili pepper 1⁄8 teaspoon salt
¼ teaspoon salt 1⁄8 teaspoon pepper
1 cup fresh spinach
12 ounces salmon

Directions
1. In a large bowl, mix mayonnaise, mustard, and parsley.
Directions 2. Coarsely grate daikon and add to bowl. Add celery and mix
1. Preheat oven to 375°F Mix the first 8 ingredients in a small until ingredients are thoroughly combined.
bowl. Set aside. 3. Stir in lemon juice, salt and pepper.
2. Place half of the spinach leaves in center of the foil. Lay one
piece of salmon on top of the spinach.
3. Spoon half of tomato mixture over fish. Fold foil over and seal
edges securely. Repeat.
4. Bake packets for 20 to 30 minutes, or until the fish is opaque in
the center.

Net
Atkins 6g 5g 5g
Count

Induction plan2 canada

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