14-day Atkins & low carb / GI menu plan

About the menu plan

This menu plan is designed to give a general idea of what to eat in the first 14 days of Atkins Induction. Individual items or even whole meals are interchangeable, or can be substituted with any other foods as long as you keep within your daily carb allowance. For instance, you can use last night's leftovers for breakfast, have the same item twice running to take advantage of a price reduction, or have granola 'cereal' or buttered 'toast' every day if cooking breakfast is not your thing.

The menus are calculated for a 20 g net carb allowance per day. Individual needs vary according to metabolism and activity levels. For a lower level, reduce the snacks and desserts that have the highest carb content, replacing them with protein foods if necessary. If you are on a higher level, spend your extra carbs on increased vegetables, salads, high fiber foods and berry fruits. Low carb bars, candy, snacks and the like should not form a significant part of daily intake. Dr Atkins intended them for emergency use, or to provide more choices in conjunction with eating healthy, whole foods. Consumption per day should certainly not exceed one bar or one shake or one slice of Atkins bread and the carb content must fit within the daily allowance.

• For simplicity's sake, a single vegetable is shown for dinner but smaller portions of a number of vegetables would be fine.
• Protein foods (meats, fish, cheese, eggs) are unlimited in quantity but should be eaten until you feel full, not stuffed.
• Pure fats and oils are unlimited in quantity but should emphasise olive oil and fish oils. Transfats/hydrogenated fats are not healthful and should be avoided. Butter is acceptable. Moderate quantities of oil or butter may be used in addition to what is stated in the menus (for instance, as a dressing for salads or hot vegetables).
• Don't worry if some of the foods or ingredients are not specified in the lists of allowed foods in Dr Atkins' book. Dr Atkins did not profess to have written an exhaustive list, and some useful low carb/high fiber ingredients such as flax seeds are only now becoming commonly available.
• Drinks containing caffeine should be avoided. Consume at least 8 x 230 ml / 8 fl oz glasses of water each day. Tea counts only as long as it is extremely weak, to minimise its diuretic effect. If you do not like soya milk in tea/coffee, cream diluted with water can be used instead but must be calculated to fit within your daily allowance.
• 1 T = level 15 ml tablespoon. 1 t = level 5 ml teaspoon. 1 cup = 250 ml / 9 fl oz.
• All carb counts shown are net carbs in grams.
• Recipes for items marked refer to the Low Carb / Low GI Cookbook. (The flatbreads shown here are made from the flax meal rolls recipe, the cheese biscuits from the cheese straws recipe).
• Numbers in green are listed to help you easily link this menu plan with the recipe numbers in the Cookbook.

Day 1		Carbs
Breakfast	Porridge 8-4	2.95
Lunch	Sandwich made from 2 flatbreads 3-9 and filled with: Ham 30 g / 1 oz Cheddar cheese Green salad 1 T real mayonnaise 140 ml / 5 oz home-made vanilla yoghurt 4-7	1.32 0.00 0.10 0.30 0.16 1.72
Dinner	Cod in parsley sauce 5-9 6 brussels sprouts Chocolate ice cream 4-14	1.66 7.60 2.17
Snacks	Stick of celery Smoked salmon roll-ups filled with 1 T cream cheese	0.80 0.44
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.42
Day 2		Carbs
Breakfast	Scrambled eggs made with 2 eggs 2 flatbreads 3-9, toasted and buttered	1.20 1.32
Lunch	Large chicken salad made up of: Cold chicken legs or breast Salad leaves to loosely fill plate 5 cm / 2 in cucumber 4 medium radishes 2 T real mayonnaise 140 ml / 5 oz home-made orange yoghurt 4-7	0.00 1.00 0.90 0.50 0.32 1.72
Dinner	Cauliflower cheese in a hurry 5-2 4 cherry tomatoes, grilled Sugar-free jelly (gelatin dessert) served with: 2 T whipped cream	8.82 1.50 0.00 0.40
Snacks	¼ large red pepper 30 g / 1 oz Cheddar cheese	1.50 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.48
Day 3		Carbs
Breakfast	Granola crunchy breakfast cereal 8-18 60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water	1.60 1.04
Lunch	Sandwich made from 2 flatbreads 3-9 and filled with: Chicken and bacon Green salad 1 T real mayonnaise 140 ml / 5 oz home-made vanilla yoghurt 4-7	1.32 0.00 0.30 0.16 1.72
Dinner	Pork chop with peanut & ginger sauce 6-2 1½ cups green beans 2 Scotch pancakes 4-11 with butter and/or sugar-free syrup	1.87 8.70 1.78
Snacks	2 sesame & cream cheese biscuits 3-3	1.08
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.77
Day 4		Carbs
Breakfast	5 cheese biscuits 3-3 Cold cuts (check labels for carb counts, especially on salami and avoid processed cheese slices) 5 cm / 2 in cucumber 4 cherry tomatoes	1.50 0.40 0.90 1.50
Lunch	Quiche 5-5 Large green salad made up of: Salad leaves to loosely fill plate 2 T real mayonnaise 140 ml / 5 oz home-made strawberry yoghurt 4-7	3.34 1.00 0.32 1.72
Dinner	Creamy chicken and mushrooms 6-9 2 cups white cabbage Rhubarb fool 4-4	0.86 3.50 1.45
Snacks	¼ large red pepper Ham slices	1.50 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.29
Day 5		Carbs
Breakfast	Porridge 8-4	2.95
Lunch	Cheese on toast made from: 2 toasted flatbreads 3-9 30 g / 1 oz Cheddar cheese 1 t tomato concentrate Large salad made up of: Salad leaves to loosely fill plate 5 cm / 2 in cucumber ¼ large red pepper 2 T real mayonnaise 140 ml / 5 oz home-made lemon yoghurt 4-7	1.32 0.10 0.90   1.00 0.90 1.50 0.32 1.72
Dinner	Steak Half a small onion, fried 1 medium courgette (zucchini) Sugar-free jelly (gelatin dessert) served with: 2 T whipped cream	0.00 3.00 3.30 0.00 0.40
Snacks	4 cherry tomatoes Ham slices	1.50 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.21
Day 6		Carbs
Breakfast	2 flatbreads 3-9, toasted and spread with: Butter and yeast extract	1.32 0.10
Lunch	Large smoked mackerel salad made up of: Salad leaves to loosely fill plate 5 cm / 2 in cucumber ¼ large red pepper Smoked mackerel mixed with: 3 T real mayonnaise 1 t horseradish sauce Liquid or crushed tablet sweetener to taste 140 ml / 5 oz home-made coffee yoghurt 4-7	1.00 0.90 1.50   0.00 0.48 0.49 0.00 1.72
Dinner	Crumbed plaice 5-7 2 cups broccoli Shortbread 3-4	0.88 6.80 2.49
Snacks	Stick of celery 30 g / 1 oz Cheddar cheese	0.80 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.68
Day 7		Carbs
Breakfast	Mushroom omelette made with 3 eggs and 7 medium button mushrooms	1.80 0.50
Lunch	Sandwich made from 2 flatbreads 3-9 and filled with: Tuna 3 cm / 1 in cucumber, sliced 2 T real mayonnaise 140 ml / 5 oz home-made banana yoghurt 4-7	1.32 0.00 0.45 0.32 1.72
Dinner	Mince bolognese 6-4 4 stalks braised celery Chocolate roll 3-16	5.45 3.20 2.45
Snacks	5 cheese biscuits 3-3	1.50
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.91
Day 8		Carbs
Breakfast	Granola crunchy breakfast cereal 8-18 60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water	1.60 1.04
Lunch	Coronation chicken 6-11 Large salad made up of: Salad leaves to loosely fill plate 5 cm / 2 in cucumber 4 cherry tomatoes 140 ml / 5 oz home-made vanilla yoghurt 4-7	4.06   1.00 0.90 1.50 1.72
Dinner	Fish cake 5-6 2 cups green cabbage Quick cooked cheesecake 4-9	1.43 4.40 2.59
Snacks	4 medium radishes Ham slices	0.50 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.40
Day 9		Carbs
Breakfast	2 poached eggs 2 flatbreads 3-9, toasted and buttered	1.20 1.32
Lunch	Large hot frankfurter salad made up of: 3 sliced & heated frankfurter sausages Salad leaves to loosely fill plate 5 cm / 2 in cucumber ¼ large red pepper Dressing made from olive oil, 1 T vinegar & herbs 140 ml / 5 oz home-made butterscotch yoghurt 4-7	2.10 1.00 0.90 1.50 1.00 1.72
Dinner	Avocado, prawn and strawberry salad 7-2 served with: Iceberg lettuce Halva 8-13	5.74 0.30 0.67
Snacks	4 cherry tomatoes 30 g / 1 oz Cheddar cheese	1.50 0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.25
Day 10		Carbs
Breakfast	125 g / 4½ oz tinned mackerel in tomato sauce, warmed and served on: 1 flatbread 3-9, toasted and buttered	4.25 0.66
Lunch	Sandwich made from 2 flatbreads 3-9 and filled with: 2 hard boiled eggs, mixed with: 1 T real mayonnaise Cress 140 ml / 5 oz home-made coconut yoghurt (including 2 t unsweetened desiccated coconut)	1.32 1.20 0.16 0.00 1.96
Dinner	100% meat beefburgers (2) 2 cups cauliflower Chocolate eclair 3-14	0.20 7.00 1.84
Snacks	Cheese crisps 8-5	0.00
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.79
Day 11		Carbs
Breakfast	Porridge 8-4	2.95
Lunch	Large sardine salad made up of: Tinned sardines in olive oil Salad leaves to loosely fill plate ¼ large red pepper 4 cherry tomatoes Dressing made from olive oil, 1 T vinegar and herbs (use oil from draining sardines) 140 ml / 5 oz home-made strawberry yoghurt 4-7	0.00 1.00 1.50 1.50 1.00   1.72
Dinner	Crumbed chicken 6-10 2 cups broccoli Sugar-free jelly (gelatin dessert) served with: 2 T whipped cream	0.78 6.80 0.00 0.40
Snacks	5 cm / 2 in cucumber dipped in: 1 T real mayonnaise	0.90 0.16
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.91
Day 12		Carbs
Breakfast	2 fried eggs and 3 rashers of bacon 7 medium button mushrooms, fried	1.20 0.40
Lunch	Sandwich made with 2 flatbreads 3-9 and filled with: Turkey breast 1 T real mayonnaise Stick of celery 4 cherry tomatoes 140 ml / 5 oz home-made vanilla yoghurt 4-7	1.32 0.00 0.16 0.80 1.50 1.72
Dinner	Ratatouille 7-11, topped with: 60 g / 2 oz grated Cheddar cheese Sugar-free jelly (gelatin dessert) served with: 2 T whipped cream	9.68 0.20 0.00 0.40
Snacks	Packet of pork scratchings (check label)	0.00
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.08
Day 13		Carbs
Breakfast	Granola crunchy breakfast cereal 8-18 60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water	1.60 1.04
Lunch	Large ham salad made up of: Ham off the bone Salad leaves to loosely fill plate 5 cm / 2 in cucumber ¼ large red pepper 4 medium radishes 4 cherry tomatoes Dressing made from olive oil, 1 T vinegar & herbs 140 ml / 5 oz home-made butterscotch yoghurt 4-7	0.00 1.00 0.90 1.50 0.50 1.50 1.00 1.72
Dinner	Stir-fried cod 5-8 200 g / 7 oz Chinese leaf, stir-fried Rhubarb fool 4-4	6.00 0.60 1.45
Snacks	30 g / 1 oz Cheddar cheese	0.10
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		20.11
Day 14		Carbs
Breakfast	Smoked haddock with a dab of butter	0.00
Lunch	Sandwich made from 2 flatbreads 3-9 and filled with: Green salad Prawns Marie Rose/Thousand Island dressing made with: 2 T real mayonnaise ½ t tomato concentrate Liquid sweetener or part of a crushed sweetener tablet mixed in to taste 140 ml / 5 oz home-made banana yoghurt 4-7	1.32 0.30 0.00 0.32 0.45 0.00   1.72
Dinner	Lamb casserole 6-8 1 medium courgette (zucchini) Chocolate mascarpone 4-2	8.33 3.30 2.87
Snacks	Ham off the bone	0.00
Other	200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee	1.20
Total carbs for day		19.81

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