The Atkins Diet Recipes

The Atkins Diet: Low Carb High Protein Diet

What is the Atkins Diet? Basically, it’s a low-carb, high-protein diet. What is so different about this diet compared to others is that your food intake is restricted to those food groups, and only those food groups, which the Atkins Diet allows.

While you can enjoy as much protein as possible, including: meat, chicken, eggs, cheese, butter, and all of the side dishes which
are loaded with fat content, but you cannot have any carbohydrates such as bread, fruit, rice, sugar, milk, pasta, or potatoes.

There are four phases in the Atkins Diet plan. The first is called the Induction phase, which is a two-week intense diet allowing you less than 20 grams of carbs a day which boils down to vegetables only. The second phase, known as On-Going Weight Loss, allows you 25 grams of carbs a day. The third phase known as premaintenance is the point at which you begin to level off. The final phase is called Lifetime Maintenance, and this is the point at which you have met your weigh- loss goal.

Each phase of the Atkins Diet specifically tells you what you can eat and how much.
For example, the induction phase includes information such as acceptable foods, what the two-week induction meal plan is, the rules of induction, what induction can do for you, between-meal nibbling, the Atkins low-glycemic approach, and Atkins products for induction.

The Atkins Diet has been the subject of intense scrutiny over the years as it relates to its advantages and disadvantages. No matter what side you happen to agree with, the advantages to this diet are many, including: a large amount of weight loss, the ability to eat when you want, keeps the sugar level within a specified range, burns fat, and health is greatly improved.

Before beginning any diet, whether it is the Atkins Diet or diets in which food modifications may be limited to a specific type, it is appropriate to talk to your doctor to determine if this particular diet is right for you.

Here is another item which you may find interesting. According to the latest issue of Reader’s Digest, recent study in the Journal of the American Medical Association claimed that people who went on the Atkins diet lost more weight after 12 months than those on three other popular diets. However, the researchers’ analysis showed there was no statistically significant difference in weight loss on the Atkins after a year. This is not surprising since most people didn’t follow any of the diets very well.

This is a very revealing statement which signifies that no matter what diet plan you choose, unless you follow it to the letter, there will be no significant results.

Free Atkins Diet Recipes - Or download All Recipes for just $2.49

Free Atkins Recipes

SALMON WITH LEMON PEPPER AND CUMIN CRUST

CarbsPerServing:no counts provided Effort:Easy

Ingredients:

salmon filet or steak cumin seeds –

freshly ground freshly squeezed lemon juice ground pepper –

five spice blendsea salt bay leaves (2-3 depending on size) butter

How to Prepare: Preheat oven to 375 degrees - place salmon in a baking dish and brush on melted butter. - Sprinkle salmon with lemon, salt, pepper and cumin until completely covered. - Place two to three bay leaves on top and bake at 375 for 35-40 min. This is an awesome way to prepare fresh salmon! It’s quick and easy too. The cumin combined with the lemon and pepper gives the salmon a unique taste that’s both tart and spicy. I’ve found though that with this recipe, the longer you bake the salmon, the more cumin lemon flavour you get. (For those of you who prefer very moist seafood, try roasting the cumin before adding it to your salmon.)

TUNA/ZUCCHINI BAKE
CarbsPerServing: 8 total Effort: Easy

Ingredients:

Zucchini layer: 1-cup zucchini –

shredded 1-tablespoon butter

1/2 teaspoon mustard powder

1/4-teaspoon salt

1/4-teaspoon pepper

2 Tablespoons Parmesan cheese

Tuna layer: 6 ounces canned tuna

1 egg — beaten

1/2-teaspoon garlic powder

1/2-teaspoon oregano

1/2-teaspoon paprika

1/2 cup shredded cheddar cheese

How to Prepare: Mix zucchini layer ingredients and microwave for 60 seconds. Drain excess moisture from zucchini mixture. Spray a cake pan with Pam and spread zucchini mixture into the pan. Mix tuna layer ingredients. Spread tuna mixture over zucchini. Sprinkle top with Parmesan cheese, if desired. Bake dish at 400 degrees for 20 minutes or until tuna is firm and brown on top.

SLOW COOKED PORK CABBAGE AND ONIONS
Serves: 4-6 easily, 7

CarbsPerServing: Per entire recipe: 1453 Calories (kcal); 54g Total Fat; (32% calories from fat); 174g Protein; 75g Carbohydrate; 31g fiber; 496mg Cholesterol; 3857mg Sodium Prep time: varies Effort: Easy

Ingredients:

3 pounds lean pork shoulder — cut into bite-sized pieces

1 large head of cabbage — cut into chunks

1 large onion — cut into 1″ pieces

1-teaspoon salt 1/2-teaspoon

black pepper 3 each whole cloves

1/8-teaspoon nutmeg

6 ounces diet rite or other diet cola

1-teaspoon caraway seeds 6 ounces beef broth

How to Prepare:

Preheat oven to 300f. In an ovenproof pan with a tight fitting lid, saute onion in bacon grease until slightly translucent. Add pork cubes and saute for 5-6 minutes or until they change colors. Then add the cabbage and remaining ingredients. Bring to a simmer, cover tightly with lid. Place in oven and let cook for 3-4 hours. You can strain the juices out and reduce them and serve with the dish or just use a slotted spoon and serve as-is. Serve in a bowl with a dollop of sour cream on top.

SAVORY ROSEMARY PORK
Serves:8,8 CarbsPerServing:6g carbs total Effort: Easy

Ingredients:

4 pork cutlets — thinly slicedÂ

1 clove garlic — to taste

2 teaspoons rosemary salt – to taste

black pepper — to taste

2 tablespoons heavy cream

1 tablespoon sour cream

2 large mushrooms olive oil

How to Prepare: 1) Sautee pork and mushrooms and seasonings in olive oil over medium heat until lightly browned. 2) Turn heat to low, add cream and sour cream stir continuously until warm. Do not let this boil.

JUICY PORK TENDERLOIN
CarbsPerServing:12g carbs total Effort:Easy

Ingredients:

2 pounds pork tenderloin

1/4-cup vermouth

2 cloves garlic — minced

3 tablespoons artificial sweetener

1 teaspoon Worcestershire sauce

1/2-teaspoon salt

1/2-teaspoon red pepper

3 tablespoons sugar

free ketchup

2 teaspoons rosemary –fresh, finely chopped

How to Prepare: cut tenderloin into 2 strips, lengthwise. Mix marinade and rub into meat.Refrigerate for 2-4 hours. Place on roasting rack in pan. Roast for 35-45 mins or until juices run clear. Let stand 10 minutes, cut into slices and pour pan juices over meat.4-6 servings. NOTES: Carbs for sugar free ketchup not included in above total - adjust accordingly
LEFTOVER PORK STIR FRY
CarbsPerServing: 11g carbs total Effort: Easy

Ingredients:

12 ounces cooked pork — shredded or chopped

2 tablespoons soy sauce

4 cups bok choy — chopped

1/4-cup oil — for cooking

1/2 cup water

1/2-teaspoon ground black pepper

1/2 teaspoon garlic powder

How to Prepare: Stir fry pork in hot oil for 2 minutes, then add remaining ingredients. Cover and reduce heat; let steam 5-7 minutes, sit every 2 minutes to prevent burning and sticking.

STUFFED MUSHROOMS
CarbsPerServing: 21g carbs total Effort: Easy

Ingredients:

20 large fresh mushrooms

1/2 pound sausage

2 green onion — with 1/2 stem

1 block Philadelphia cream cheese

How to Prepare: stem mushrooms, fry cut up stems with sausage, add chopped onion to sausage mixture, cook till done. Add cream cheese and stir till mixed will. Fill mushrooms with mixture and bake in 350 degree oven 15-20 min or golden brown. NOTES : Counts for cream cheese not included unknown size - adjust accordingly

BACON WRAPPED PORK CHOPS
Serves:4,10 CarbsPerServing:1.5 Prep Time: 15 minutes Effort: Easy

Ingredients:

4 pork chops,

sliced onion,

sliced green pepper,

baconsalt and pepper,

crushed red pepper (optional)

How to Prepare: season pork with salt, pepper, and red pepper. Place on each chop, 1 slice of onion and green pepper wrap bacon around chop (toothpick will hold bacon to meat) bake in oven for 25-30 min at 375 degrees
GREAT SPARERIBS
CarbsPerServing: no counts provided Effort: Easy

Ingredients:

No itemized ingredients

How to Prepare: Pepper slab of ribs, put in shallow pan, and cover with white distilled vinegar, cover with foil & bake on 350 until done, have grill hot and put on grill & cook until brown as you like. Baste with Mixture of vinegar, salt & little lemon juice. Serve with a nice salad.

SALISBURY STEAK WITH MUSHROOM AND ONION GRAVY
Serves:4 CarbsPerServing: 6.25 carbs - 2.75 dietary fiber = 3.5 net carbs Prep Time: 45 minutes total Effort: Easy

Ingredients:

4 Tbsp butter,

divided 1 1/2 cup sliced mushrooms

1 lb ground beef

1 medium onion

1 egg

1/4 cup flax seed meal

1 Tbsp horseradish, or more to taste

1/2-tsp salt

1/2-tsp pepper Gravy

1/2 tsp Xanthan gum

1-cup chicken broth/bouillon

1/2-cup heavy cream

Salt & pepper Worcestershire sauce

Kitchen Bouquet (optional)

How to Prepare: In a large skillet, melt 2 Tbsp butter. Thinly slice 2/3 of the onion. Sauté the onion slices and mushrooms until tender. Remove to a plate and set aside. Then combine beef, flax seed meal, egg, 1/2 tsp each salt & pepper and the remaining 1/3 of onion, diced finely. Form into 4 patties. Melt 2 Tbsp butter in the skillet over medium heat, add patties to skillet and cook for 8 minutes per side, until no pink remains inside. Remove cooked patties from skillet and set aside. Whisk the Xanthan gum into the hot oil in the skillet until smooth & thickened. Gradually whisk in the chicken broth, bring to a simmer. Simmer 2 minutes, or until it’s thickened. Gradually whisk in the heavy cream. Season to taste. Use Kitchen Bouquet if desired to darken colour. Heat over medium until it’s simmering again. Add the onions, mushrooms & patties. Simmer on low for 10 minutes until heated through.

STEAK WITH SUN-DRIED TOMATOES & CRAB RECIPE
Serves:serves 4 CarbsPerServing:5 grams Effort: Easy

Ingredients:

2/3-cup soft cream cheese with herbs

1 tbsp chopped oil pack sun-dried tomatoes

2/3-cup imitation crab meat (about 4 OZ)

4 beef top loin steaks, cut 1 inch thick

1 tsp cracked black pepper

1 tbsp chopped fresh chives

How to Prepare:

1. Preheat grill to medium. Stir seasoned cream cheese to soften. Add sun-dried tomatoes. Stirin crab meat. Set aside. 2. Trim fat from steaks. Sprinkle both sides of steaks with the cracked pepper. 3. Grill steaks to desired doneness, turning once halfway through grilling.(allow 8-12 minutes for med-rare and12-15 for med-doneness). Top with cheese mixture just after turning. 4. Sprinkle with chives.
RED HOT SIRLOIN
Serves:2 CarbsPerServing: trace Effort: Easy

Ingredients:

1 pound Beef top sirloin

1/2 cup FRANK”S Red Hot

3 tablespoons butter — (3 to 4)

Salt and fresh cracked pepper

How to Prepare:

Season the sirloin with salt and pepper and grill till desired doneness. In a saucepan over low heat melt butter and hot sauce together until mixture is hot and blended. Pour directly over hot sirloin and serve. Serves 2.

CHICKEN BROCCOLI CASSEROLE

CarbsPerServing: 21g total Effort: Easy

Ingredients:

1 pound chicken,

boiled and de-boned. — (1 to 5)

8 broccoli flowerets

1-cup mayonnaise

1/2-cup sour cream

1/2-cup chicken stock

12 ounces cheddar cheese

3 tablespoons French fried onions

3 tablespoons bacon bits

1 1/2 teaspoons curry powder

How to Prepare: Boil and de-bone chicken. Boil broccoli and drain. Mix mayo, sour cream, chicken stock and curry powder. Arrange shredded chicken on bottom of casserole dish, then broccoli. Pour mayo mixture over the chicken and the broccoli. Layer cheddar cheese and then onions and bacon. Bake in a 350-degree oven for 25 minutes. Allow cooling for five minutes before serving.
CHICKEN KIEV

Carbs Per Serving: 6g total Effort: Easy

Ingredients:

4 large chicken breast — boneless

1/4 cup Atkins bake mix — optional

1 egg — beaten

Garlic Butter: 1/4-cup butter — softened

1-tablespoon parsley

1/8-teaspoon garlic powder — (or 1 clove garlic minced, but this raises carb count a little)

“Bread” crumbs: 1 1/2 ounces plain pork rinds

2 tablespoons Parmesan cheese

1-teaspoon oregano

1-teaspoon parsley

1 pinch garlic powder

How to Prepare:
1. Mix garlic butter ingredients (butter, parsley, and garlic powder) in a small bowl. Chill in freezer for 15 minutes.

2. Crush pork rinds finely (the finer they are, the more they resemble bread crumbs). Combine crushed pork rinds with other “bread” crumbs ingredients (parmesan cheese, oregano, parsley, and garlic powder).

3. Flatten chicken breasts, either by rolling between sheets of wax paper or pounding with a tenderizer mallet.

4. Remove garlic butter from freezer. Place a piece of garlic butter (shaped into a small “stick”) in center of each flattened chicken breast (divide garlic butter evenly between chicken breasts).

5. Roll up chicken breasts with garlic butter in the center.

6. Dredge rolled up chicken breasts in Atkins bake mix. Dip in or brush with egg and roll in “bread” crumbs.

7. Use toothpicks to hold rolled chicken breasts together. Either fry the chicken until cooked or place seam-side down on a buttered baking sheet (with sides) and bake uncovered at 425 for 40 minutes.

BUTTERY GREEN BEANS WITH TOFU JULIENNE

Carbs Per Serving: 31 total recipe Effort: Easy

Ingredients:

2 cup green beans

1 6″x6″ tofu block

4 tablespoons sliced almonds

3 tablespoons butter

1/2-teaspoon salt (or measure salt to taste)

How to Prepare:

Slice tofu cube into julienne strips. Set aside. Sprinkle sliced almonds onto a cookie sheet and heat in a 275 degree oven until lightly crisp and golden. Steam green beans until al dente. In a bowl, toss green beans with almonds, tofu, butter and salt.

Enjoy! Sorry, no exact carb count on this, but be assured it is very low! Also, this recipe is very forgiving, so be free with you moderations on this if you’re serving more than two people. Untoasted almonds are also great with this warm veggie mixture.

COLORFUL GRILLED MARINATED VEGETABLES

Carbs Per Serving: 11 total recipe excluding salad dressing Effort: Easy

Ingredients:

1 bunch asparagus spears — trimmed to about 8″

1 bunch green onions, whole — trim to about 8″

1 large red bell pepper — clean and slice into long thin strips

1/2 cup any brand Italian salad dressing

1 clove garlic — crushed

1/2-teaspoon pepper — fresh cracked is best

How to Prepare:

Mix dressing, pepper, garlic and Italian seasoning well. Pour into a gallon-sized zip lock bag.

Blanch the asparagus in boiling water for 3 minutes or until it turns darker green.

Drain well and put into the baggie of marinade along with the onions and pepper.

Let marinate at room temperature for 1 hour, turning bag as needed to get an even coating. After an hour, drain the marinade off. Preheat foreman grill.

Then place the veggies in a single layer across the grill - - fit as many as you can on in the 1st batch. Close lid and grill for 4 minutes. The onions should remain tender/crisp. If you desire them to be softer, cook another 2 minutes, but don’t get them too soft. Arrange on a platter and drizzle with a little melted butter if desired.

FANTABULOUS CREAMED SPINACH
Serves:4 CarbsPerServing: 6.5g tot - 3.25g fiber = 3.25g digestible carbs Effort: Easy

Ingredients:

1 package (10 oz) frozen chopped spinach, thawed

1 cup chopped mushrooms

1/2 cup chopped onion

2 Tbsp. butter 2 Tbsp

2 Tbsp cream cheese

2 Tbsp. mayonnaise

1 tsp. Thicken/Thin not StarchVege Sal (or Salt) & Pepper

Optional: 2 slices bacon, cooked and crumbled

How to Prepare:

Saute onion in butter until translucent in a medium skillet. Add mushrooms and saute until both onions and mushrooms are soft and cooked. Add in thawed chopped spinach and mix well with mushrooms and onions. Add cream, cream cheese, and mayo. Stir in until everything is melted and/or incorporated. Add salt and pepper to taste. Sprinkle Thicken/Thin not Starch over entire pan and stir in until the liquids thicken. (Optional: sprinkle 2 slices of crumbled bacon over everything.) Serve hot. Notes: The Thicken/Thin Not Starch is optional, but it makes things really nice and creamy. Guar/Xanthan gum could also be used for this (although I do not know what amount). If you don’t use Thicken/Thin, it won’t change the digestible carbs because it is all fiber. If you add bacon, it adds a bit more protein and fat, but no carbs.

SPRING MIX SALAD
CarbsPerServing: no counts provided Effort: Easy

Ingredients:

Good sized handful of spring greens lettuce mix

Hidden valley ranch dressing package mixed with sour cream instead of mayo (much better that way)

Mix a little water and/or cream to get a more fluid consistency

1 Safeway Select brand Chicken

Parmesan, Mushroom

and Spinach Sausage: saute whole (slice when cooked) or any brand that has no carbs/sugar

A small sprinkling of Planter’s mixed salted nuts instead of croutons (more natural and yummier than store bought croutons)

How to Prepare:

Toss all ingredients in a salad bowl with a tablespoon or two of your dressing, and you’ll have the most amazing brunch, lunch or dinner. Add a sprinkling of garlic powder and pepper for extra zip).

SPRING SALAD
CarbsPerServing: 17g total Effort: Easy

Ingredients:

1 medium cucumber 1 large tomato 2 green onions 4 tablespoons low carb Italian salad dressing 4-5 teaspoons Splenda

How to Prepare:

Dice vegetables- slice green onion, combine in a small bowl, sprinkle dressing and Splenda over all and add salt and pepper if desired. Gently stir to mix and coat all, and refrigerate for at least 2 hours or overnight. Suggestions: This is always better the next day. This recipe serves 2-3, and is awesome with a steak or chicken breast. The marinade is good on the meat as well. NOTES: Counts for salad dressing not included in totals.

STRAWBERRY FETA SALAD
CarbsPerServing: no counts provided Effort: Easy

Ingredients:

How to Prepare: Mix Strawberries (sliced) with Feta cheese, Lettuce, and Poppy seed dressing..

SPANISH SPINACH OMLET
CarbsPerServing:no counts provided Effort: Easy

Ingredients:

1 box frozen chopped spinach

1 dash: Salt — pepper,

garlic salt or other preferred spices

olive oil

2 eggs

How to Prepare:

Thaw spinach and drain excess liquid. Saute spinach in about 3 TBLS. of olive oil . Add desired spices ( also very good with chopped onions and fresh garlic.) Beat eggs in a bowl. Add sauted spinach and mix with eggs. Return to pan and fry on both sides till done. Yummy!

free atkins recipes, diet recipes

Technorati Tags: free atkins recipes, diet recipes