بنات انا اليوم دخلت على موقع اتكنز وشفت البرنامج والمرحله الأولى هي مثل دشتي 20 غرام كاربو وتقدرون تتأكدوا من الموقع الجبنه مسموحه لكن انواع معينه وماتكثرون و الكريمه السائله تقدرون تاخدون منها بس 2-3 ملاعق فقط في اليوم والزيتون الأخضر من 10 الى 20 حبه وادا حسيتوا ان الزيتون والكريمه يأخرون نزول الوزن اتركوهم خلال اول اسبوعين و لا تاخدون اي نوع من المكسرات فغي الفتره الأولى يعني اكيد زبده الفول السوداني مش مسموحه وادا اشتهيتيها تاخدين ملعقه واحده وطبعا بدون سكر الي عندنا العاديه فيها سكرررر فيه نوع بدون سكر في بيع المواد الصحيه وحوالي فيها 4 كاربو فادا اخدتيها تحسبيها من ضمن ال 20 جرام والمهم تعرفين تحسبي الكاربوهيدرات انها ما تتجاوز ال 20 جرام عادي اقل منها لكن مش اكثر وداكرين ان الوزن خلال اسبوعين ينزل من 5 الى 10 باوند فقط والي عنده وزن زايد اكثر يزيد المده مثل دشتي
الي انا لاحضته ان حنا صرنا ناخد زبده الفول السوداني وناكل خضار وايد المفروض ما نكثر والأجبان والكريمه حدث ولا حرج
فأنا رايحه ارجع للي كنت عليه لأن حدود نزول الوزن مثل الي نزلناه سواء في اتكنز او دشتي هو الصح
بنات انا اليوم دخلت على موقع اتكنز وشفت البرنامج والمرحله الأولى هي مثل دشتي 20 غرام كاربو ...
Two-Week Induction Meal Plan
Need some inspiration when it comes to planning your meals? We’ve put together two weeks of tasty ideas to help you get started. Keep in mind, of course, that this is just a guide. Atkins can—and should—be customized to suit your individual taste preferences, budget and lifestyle.
Following the Atkins Nutritional Approach™ means most of your meals should be made up of whole foods. As you begin the program, you should be especially diligent about avoiding any trigger foods, such as bread or sweet-tasting items, which may have created cravings or a loss of control that caused you to fail in the past. OK, ready to dig in? Bon appetit!
Day 1
Net Carb Grams
1
1
3
Breakfast
2 eggs, scrambled
3 slices Canadian bacon
1 slice bran crisp bread or Wasa high fiber flat bread
0
4
2
Lunch
Shrimp salad
2 cups spinach salad with olive oil and vinegar
1/2 small tomato; sliced
4
4
2
Dinner
Lamb Chops with Tomatoes and Olives
1/2 cup sautéed Swiss chard with 1 tablespoon lemon juice
1 cup mixed greens with 2 tablespoons Maries Creamy Italian Dressing
2
Snack
5 large black olives and 1 ounce cheese
21
Total
Day 2
Net Carb Grams
1
4
Breakfast
2 smoked salmon, cucumber and cream-cheese roll-ups
1 small tomato, sliced
1
4
Lunch
Cheddar Burgers with Chipotle Sauce
2 cups mixed greens with oil and vinegar
0
2
3
Dinner
Roast chicken
1 cup broccoli sprinkled with Parmesan cheese
1 cup endive and sliced radish salad with 1 tablespoon Marie's
Dressing
4.5
Snack
1/2 cup red-pepper strips with blue-cheese dressing (combine 2 tablespoons crumbled blue cheese, mayonnaise and sour cream, to taste)
21.5
Total
Day 3
Net Carb Grams
6
0.5
Breakfast
1/2 cup unprocessed bran flakes served with 1 cup Hood Carb Countdown™ reduced-carb whole-milk dairy beverage and sweetened with sucralose
1 hard-boiled egg
5.5
Lunch
Cobb salad: grilled chicken, 1/2 diced tomato, bacon, 1/2 avocado and 2 tablespoons crumbled blue cheese over 2 cups greens with oil and vinegar
0
3
2
Dinner
Grilled salmon with 2 tablespoons Teriyaki Sauce
Lemon and Herb Green Bean Salad
Cabbage slaw: 1 cup shredded cabbage, mayonnaise and celery seed, to taste
2
Snack
Atkins Advantage™ Chocolate Peanut Butter Bar
22
Total
Day 4
Net Carb Grams
5
2
Breakfast
Greek omelet: 1/2 cup spinach, 2 ounces feta and 2 eggs
1/2 small tomato; sliced
6
Lunch
Open-face Reuben: corned beef, 2 slices Swiss, 1/4 cup sauerkraut and 1 slice Wasa Rye Flat Bread
0
3
4
Dinner
Grilled sirloin steak
Cauliflower with Indian Spices
2 cups mixed-green salad with blue-cheese dressing
2
Snack
1 celery stalk with 2 tablespoons soy nut butter
22
Total
Day 5
Net Carb Grams
3
0
1
Breakfast
3 pancakes made from 1/2 cup soya flour ,3 eggs, 1/2 cup water,1/4 tsp salt
1 tablespoon Sugar Free Pancake Syrup
3 turkey sausages
4
2
Lunch
Tuna salad mixed with 1 stalk celery, 5 radishes and cherry tomato, all chopped
1 cup green salad with 2 tablespoons Marie's French
Dressing
0
4
2
3
Dinner
Roast pork tenderloin
1 cup sautéed spinach and red bell pepper with garlic
1 cup mixed greens with vinaigrette
Chocolate Mint Mousse
3
Snack
2 slices ham and 1 slice Swiss wrapped around 1 dill pickle spear
22
Total
Day 6
Net Carb Grams
4
1
Breakfast
Garden Frittata
1/2 cup cucumber slices
4
2
Lunch
Steak quesadilla: steak slices, one slice Monterey Jack and a low-carb high fiber tortilla
2 cups romaine with olive oil and vinegar
0
2
4
Dinner
Grilled tuna with spice rub
1/2 cup zucchini and 1/2 cup mushrooms grilled on kebabs
2 cups arugula and endive salad with 1 tablespoon Marie's
Honey Mustard Dressing
1
Snack
1/2 cup broccoli florets with lemon mayonnaise (combine 1 tablespoon lemon juice with mayonnaise)
18
Total
Day 7
Net Carb Grams
3.5
1
0.5
Breakfast
Poached egg on 1 slice bran crisp bread
1 slice beefsteak tomato
1 ounce Muenster
2
Lunch
Chef’s salad: sliced ham, turkey, roast beef and chopped hard-boiled egg over 2 cups lettuce with olive oil and vinegar
3
6
2
Dinner
Lemon and Parmesan Turkey Cutlets
1/3 cup each green beans, snow peas and bell-pepper medley
1 cup green salad with olive oil and vinegar
3
Snack
1 Atkins Advantage Chocolate Chip Granola Bar
21
Total
Day 8
Net Carb Grams
2
1.5
Breakfast
Atkins Morning Start™ Trail Mix Bar
2 pieces of mozzarella string cheese
5
3
Lunch
Chicken salad over 2 cups chopped red onion, jicama and mixed greens
1 low-carb tortilla
4
2
1
Dinner
Pork Chops with Fresh Mushrooms, Tomatoes and Bell Peppers
1 cup iceberg lettuce with vinaigrette
1/2 cup vanilla low-carb suagr free pudding
3
Snack
Shrimp cocktail
21.5
Total
Day 9
Net Carb Grams
2
3
Breakfast
Creamy Scrambled Eggs with Dill and Smoked Salmon
1 slice Wasa High Fiber Rye Crisp bread
2
4
4
Lunch
1/2 Haas avocado filled with crab salad (combine canned or frozen crab with mayo)
1 small tomato; sliced
2 cups mixed greens with olive oil and vinegar
0
2
2
0
Dinner
Roast beef au jus
1 cup roasted zucchini and mushrooms with herbs
1 cup mixed greens with vinaigrette
Sugar-free gelatin
1
Snack
Atkins Advantage™ Ready-to-Drink Chocolate Delight Shake
20
Total
Day 10
Net Carb Grams
5
Breakfast
Veggie scramble wrap: 2 oz. Monterey Jack, 2 scrambled eggs, 2 asparagus spears and 1 low-carb tortilla
0
5
Lunch
Sliced chicken breast
Jicama-Orange Salad
0
5
4
Dinner
Baked ham steak drizzled with 1 tablespoon Sugar Free Pancake Syrup
2/3 cup green beans tossed with chopped mint
2 cups green salad with 2 tablespoons Marie's Dressing
2
Snack
1 ounce cheese and 10 green olives
21
Total
Day 11
Net Carb Grams
2
0.5
Breakfast
Atkins Morning Start™ Blueberry Muffin Breakfast Bar
1 soft-boiled egg
5
3
Lunch
2 cups spinach salad with bacon and low-carb blue cheese dressing with 1/2 avocado
1 slice Bran Crisp Bread
1.5
5
2
Dinner
Popcorn Garlic Shrimp
1 cup red pepper, snow pea and green onion stir-fry
1 cup Chinese cabbage with unseasoned rice wine vinegar and sesame oil
1
Snack
1/2 cup chocolate suagr free low-carb pudding
21.5
Total
Day 12
Net Carb Grams
3
0
Breakfast
3 waffles made from 1/2 cup soya flour ,3 eggs, 1/2 cup water.1/4 tsp salt
1 tablespoon Sugar Free Pancake Syrup
2
5
Lunch
Turkey cheeseburger with 2 ounces pepper Jack
1 cup diced peppers, tomatoes and cucumber with oil and vinegar
0
4
4
Dinner
Grilled veal chops with butter and chopped sage
2/3 cup sautéed yellow squash and 1/3 cup cherry tomatoes
2 cups green salad with olive oil and vinegar
2.5
Snack
Chocolate Mudslide
20.5
Total
Day 13
Net Carb Grams
4
1
Breakfast
1 low-carb tortilla filled with 2 eggs, scrambled
1 tablespoon each green salsa and sour cream
4
2
Lunch
Open-face roast beef sandwich: roast beef, 1 slice Wasa high fiber Rye Bread and horseradish mayonnaise (combine mayonnaise and fresh horseradish)
1 cup radish and cucumber salad with oil and vinegar
1.5
1.5
4
Dinner
Chicken Breasts with Tarragon Cream Sauce
4 asparagus spears
2 cups mixed-green salad with olive oil and 1 tablespoon lemon juice
2
Snack
Portobello-mushroom pizza (broiled Portobello mushroom topped with melted mozzarella cheese)
20
Total
Day 14
Net Carb Grams
1
1
1
Breakfast
Atkins Advantage™ Ready-to-Drink Creamy Vanilla Shake
2 hard-boiled eggs
1 ounce cheddar cheese
6.5
3
Lunch
Turkey Ratatouille
1/2 cup diced jicama salad with cilantro and mayonnaise
0
4
4
Dinner
Marinated grilled skirt steak
2/3 cup turnip fries
2 cups mixed-green salad with low-carb blue-cheese dressing
1
Snack
1/2 cucumber stuffed with tuna salad
21.5
Total
هدي نظام الى مده 14 يوم المرحله الاولى ولاحضوا الي موجود والموقع
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