INDUCTION WEEK ONE

DAY 1 - 9.5 Grams total

 

Breakfast

Source:	Total Carbohydrates: 2 per serving Servings:  8
Scottish Eggs	Prep Time:  40 Min

1 pound of sausage

1/4 cup soy protein, Atkins Bake Mix, Soy Flour, or Oat Flour

1/4 cup finely crushed pork rinds

8 hard-cooked eggs

1 egg, beaten

 

1. On wax paper, pat out each portion of sausage to about 1/8-inch thickness. Wrap completely around 1 of the hard-cooked eggs, pressing edges together to seal. Repeat for each egg.

2. Roll sausage covered eggs in soy powder, dip in beaten egg, and roll in pork rinds. Place on greased baking sheet and bake in preheated 375°F oven until lightly browned, about 20 minutes. 

 

Bacon or Sausage    (0 grams)                                                                                                              

                                                                                                                                                                                                                                                                                                                               

Lunch                                                                     

Source	Total Carbohydrates: 2.5 per serving Servings: 8
Chicken Salad	Prep Time: 20 Min

1 sm onion -- finely chopped
1/2 cup celery -- finely chopped
1/4 cup carrot -- grated
4 cups cooked chicken -- cubed
1/2 cup mayonnaise
1/4 tsp pepper
1 tsp old bay seasoning

1. In a large bowl, combine the onion, celery, carrot,  and chicken.
2. Mix in mayonnaise, and season with pepper and Old Bay.

 

NOTE: If you leave out the grapes.  Then this has only 2.5 grams per serving.       

                                                                                                                                                                                                                                                                                                               

Dinner                                                                                                    

Source	Total Carbohydrates:  4 per serving Servings:  2
Beef Steaks with Peppercorn Sauce	Prep Time:  30 min

2 6 oz 1 1/2-inch-thick beef tenderloin steaks
Coarsely cracked pepper
1 tbsp butter
3 tbsp brandy
1/2 cup whipping cream
2 tsp drained green peppercorns in brine -- coarsely chopped
1 tsp Dijon mustard

1. Season steaks with salt and generous amount of cracked pepper. Melt butter in heavy large skillet over high heat. Add steaks and cook to desired degree of doneness, about 4 minutes per side for rare.
2. Transfer steaks to plate. Tent with foil to keep warm. Remove skillet from heat. Add brandy to skillet and ignite with match. Return skillet to heat and bring brandy to boil, scraping up any browned bits.
3. Add cream and green peppercorns and boil until reduced to sauce consistency, about 2 minutes. Whisk in mustard. Season sauce with salt if necessary. Pour sauce over steaks and serve immediately.

                                                                                                                               

Snack

Source	Total Carbohydrates:  1 per serving Servings:  6
Ham Stuffed Eggs	Prep Time:  30 min

6 hard-cooked eggs

3 to 4 Tablespoons mayonnaise

2 teaspoons Dijon mustard

2 to 3 Tablespoons finely minced ham

Salt and freshly ground pepper to taste

 

1. Peel eggs and cut each egg in half. Remove the yolks and mash with mayonnaise and mustard. Stir in ham until well combined. Season to taste with salt and pepper.

2. Fill each egg white half with mixture. Cover with plastic wrap and refrigerate until well chilled.

                                                                                                               

Your Choice - remaining  11.5 grams

 

DAY 2 - 15 Grams total

 

Breakfast

Source	Total Carbohydrates: 5 per serving Servings: 4
Denver Omelet	Prep Time: 25 Min

8 eggs
1/2 cup half and half 
1 cup shredded cheddar cheese
1 cup ham -- cooked and chopped
1/4 cup green onion -- chopped
1/4 cup chopped onion -- finely chopped

1. In a bowl, beat the eggs and cream until light and fluffy. Stir in the cheese, ham, green pepper and onion.

2. Pour into a greased 9” square baking dish.
3. Bake at 400°F  for 25 minutes or until golden brown.

                                                                                                               

                                                                                                                                                               

Lunch                                                                     

Source	Total Carbohydrates:  1 per serving Servings:  4
Chicken Cordon Bleu	Prep Time:  50 min

4 boneless skinless chicken breasts

8 slices of ham; thin

4 oz Bleu Cheese (or Swiss if you prefer)

1 Tablespoon melted butter

1 Large egg; beaten

3/4 cup Parmesan cheese

 

1. Pound chicken breasts to about 1/3" thick.

2. Place ham on breast then 1/2 oz of bleu or Swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish.

3. Bake at 350ºF for 30 to 35 minutes or until browned and tender.

 

1 cup of Jell-O   (0 grams)                    

                                                                                                                                                               

                                                                                                                                                               

Dinner                                                                                                    

Source: Sugar free Quick & Easy	Total Carbohydrates: 3 per serving Servings:  6
Cheesy Chili Bake	Prep Time: 60 mins.

2 lb extra lean ground beef -- 1kg
1/2 cup chopped onion
1 tsp chili powder
salt and pepper -- to taste
1 cup mushrooms -- chopped
1/4 cup green chili peppers -- chopped
3 cups shredded cheddar cheese

1.  Brown ground beef with onions and mushrooms in a little butter. Drain. Add in chili powder, salt, pepper,  and green chili peppers. Let simmer about fifteen minutes.

2.  Put in a casserole dish, sprinkle with cheese on top, and bake at 400°F. until cheese melts.

                                                                                                                                               

1 cup iceberg lettuce with 2 tbsp of dressing (the dressing needs to be 2 grams or less, I use Kraft Ranch)  (6 grams)

 

Snack

Your Choice for remaining 5 grams

 

DAY 3  -  14 Grams total

 

Breakfast

Source	Total Carbohydrates: 2  per serving Servings:  9
Bacon Cheeseburger Quiche	Prep Time:  110 Min

1 lb. very lean hamburger

1 small chopped onion

4 slices crisp-cooked bacon, chopped in bits

3 eggs

1/2 cup mayonnaise

1/2 cup half-n-half

8 oz. shredded cheddar or Swiss cheese

Garlic powder to taste (optional)

White pepper

1. Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.
2. Preheat oven to 350°F.
3. Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing.

               

                                                                                                                                                               

Lunch                                                                     

Source:	Total Carbohydrates: 4  per serving Servings:  4
Cream of Mushroom Soup	Prep Time:  35 Min

2 cups cauliflower -- chopped

1 cup chicken broth

1/4 cup carrot -- sliced very thin

1/4 cup celery -- sliced thin

1/4 cup onion -- diced

1/2 cup cream

1/2 cup water

1 1/2 tablespoons butter

2 cups button mushrooms -- sliced

1/2 clove garlic -- minced (optional)

1 tablespoon chopped fresh parsley

 

1. In a 2 1/2 quart pot, combine cauliflower, broth, onion, carrot, and celery. Bring to a boil then reduce heat to low and simmer until vegetables are tender -- about 15 minutes.
2. Remove from heat, add cream and water; stir to combine. Pour 1/2 the mixture into a blender and process until smooth; pour into a bowl. (Cover lid of blender with a towel and hold down so the heat of the mixture will not blow the top of the blender off and burn you!)
3. Continue with the remaining mixture; set aside. Using the same saucepan, heat the butter over medium heat until hot and bubbly; add the mushrooms and garlic; sauté until lightly browned.
4. Add puréed vegetable mixture and parsley to mushrooms and cook, stirring occasionally until soup is thoroughly heated; 2 to 3 minutes Do not boil, as the cream may curdle.

                                                                                                               

                                                                                                                                                               

Dinner                                                                                                    

Source:  Delicious Living	Total Carbohydrates:  2 per serving Servings:  4
Herbed Salmon	Prep Time:  2 hours

8 teaspoons olive oil

4 teaspoons white wine vinegar

4 tablespoons fresh rosemary, finely minced

2 teaspoon salt

2 teaspoon freshly ground pepper

4 salmon fillets (about 6 oz. each)

6 lemon wedges

 

1. In shallow glass baking dish, combine first five ingredients and mix well. Place salmon in baking dish, skin up, and turn to coat: cover and marinate in refrigerator for 1-2 hours.

2. Preheat grill. Remove salmon from marinade and place fillets in center of grill. Cook 7-8 minutes each side, until fish is opaque throughout. Garnish with lemon wedges.

 

1 cup iceberg lettuce with 2 tbsp of dressing (the dressing needs to be 2 grams or less, I use Kraft Ranch)  (6 grams)

                                                                                                                                               

Snack

Your Choice for remaining  6 grams

DAY 4  -  10.5 Grams total

 

Breakfast                                                                                                                                

Source	Total Carbohydrates: 5  per serving Servings:  2
Pork Chops and Eggs	Prep Time:  30 Min

2 pork chops—thin sliced
2 eggs

1/3 cup unsweetened applesauce
 

1. Cook pork chops until thoroughly cooked.

2. Add a little olive oil to skillet and the fry eggs.

3. Place applesauce on pork chops and serve.

                               

                                                                                                                                               

Lunch                                                                                                                                                                                     

Source	Total Carbohydrates:  1< per serving Servings:  8
Blackened Chicken	Prep Time:  60 min

8 Boneless Skinless Chicken Breast Halves

2 Tablespoons Salt

1 1/2 Tablespoons Garlic powder

1 1/2 Tablespoons Ground black pepper

1 Tablespoon White Pepper

1 Tablespoon Onion Powder

1 Tablespoon Ground Cumin

1/2 Tablespoon Cayenne Pepper

1/2 Tablespoon Paprika

3/4 Pound  Butter - Melted

 

1. Pound chicken breasts to about 1/3" thick.  I use a rolling pin.

2. Completely mix the seasoning mix ingredients in a small bowl.

3. Just before cooking each piece of chicken, dip it in the melted butter so that both sides are well coated, then sprinkle each fillet evenly with the seasoning mix, using about a rounded 1/2 teaspoon on each, and patting it in with your hands  Immediately place the fillet skinned side down in a hot skillet, making sure all meat folds are opened up and the meat is lying flat. Pour about 1 teaspoon butter on the top of the fillet. If you cook more that 1 fillet at a time, place each fillet in the skillet before buttering and seasoning another one.
4. Cook uncovered over the same high heat until the underside forms a crust, about 2 minutes. Turn the fillets over and pour about 1 teaspoon more melted butter on top of each. Cook just until meat is cooked through, about 2 minutes more.
5. Serve the chicken fillets crustier side up while piping hot. Clean the skillet after cooking each batch and repeat the blackening procedure with the remaining chicken fillets.

                                                                               

1 cup broccoli   (3.5 grams)                                                                                                                                                                                   

Dinner                                                                                                                                    

Source:	Total Carbohydrates: 1<  per serving Servings:  4
Macadamia Beef Roast	Prep Time:  50 Min

2-4 lb Beef Roast

3.5 oz jar macadamia nuts

3 Tablespoons sugar free mayonnaise

1 Tablespoon Italian Dressing

 

1. Rinse and coarsely chop macadamia nuts. In a small bowl, combine chopped nuts, mayonnaise and Italian Dressing. Mix the three into a paste.

2. Coat the top of beef roast with the mixture and press it down firmly.

3. Bake the roast at 400°F for the time specified for its weight to desired doneness. (Cover roast for last 30 minutes to keep the nuts from browning too much.)

 

Snack

Your Choice for remaining  9.5 grams

     

 

DAY 5  -  12 Grams total

 

Breakfast                                                                                                                                                                

Source:	Total Carbohydrates: 3 per serving Servings:  4
Ham and Vegetable Scrambled Eggs	Prep Time: 20 Min

 

    8 eggs                                                         

    2 tablespoons cream                                            

    1/2 teaspoon garlic salt                                       

    2 tablespoons   butter                                          

    1/2 cup finely chopped cooked ham                              

    1/4 cup chopped green bell peppers                             

    1/4 cup chopped onions                                         

    2 ounces (1/2 cup) shredded cheddar cheese                     

 

1. In medium bowl, combine eggs, cream and garlic salt; beat well. Set aside.

2. Melt butter in large skillet over medium heat. Add ham, bell pepper and onion; cook and stir 2 to 4 minutes or until vegetables are crisp-tender.

3. Pour egg mixture over ham mixture in skillet. Cook until eggs are firm but still moist, stirring occasionally from outside edge to center of pan. Remove from heat. Sprinkle with cheese. Cover; let stand 1 minute or until cheese is melted.

                                                                                                                                               

Lunch                                                                                                                                                                                     

Source	Total Carbohydrates: 5  per serving Servings:  6
Steak and Roasted Pepper Salad	Prep Time:  50 Min

1-1/2 lb. beef flank steak

2 roasted red peppers *

6 Tbsp vegetable oil / or Olive oil

1 Tbsp balsamic vinegar

3 Tbsp white vinegar

1 Tbsp minced garlic

1-1/4 tsp dry mustard

2 Cups chopped watercress

1/4 Cup chopped red onion

1 Cup cherry tomatoes, halved (or chopped red tomatoes)

 

1. Preheat broiler. Place flank steak on broiler tray and sprinkle with salt and pepper. Broil for about 5 minutes per side. Cool. Halve steak lengthwise. Slice across the grain of the meat into thin strips.
2. Cut roasted peppers into thin strips. Halve strips crosswise.
3. Blend oil, vinegars, garlic and dry mustard in a large bowl until well-mixed. Add steak strips, roasted pepper strips, watercress and onion; toss to combine. Season with salt and pepper. Chill for at least two hours or up to eight hours. Mix in tomatoes and serve.

                                                                                                                                                                               

Dinner                                                                                                                                    

Source:  Marge	Total Carbohydrates:  4 per serving Servings:  4
Barbequed Burgers	Prep Time: 60 Min

1 pound lean ground beef
1 1/2 tablespoons ketchup
1 tablespoon prepared mustard
1 tablespoon Worcestershire sauce

1 tablespoon distilled white vinegar
1 small onion, grated
1/2 small green bell pepper, finely chopped

 

1. Preheat an outdoor grill for medium-high heat and lightly oil grate.

2. In a large bowl, combine ground beef, ketchup, mustard, Worcestershire sauce, vinegar, grated onion and bell pepper. Mix well and shape into patties.

3. Place burgers on grill and cook for 3 to 4 minutes per side, or until done.

 

Snack

Your Choice for remaining  8 grams

                                                               

 

DAY 6  -  7.5 Grams total

 

Breakfast                                                                                                                                                                

Source:	Total Carbohydrates: 3 per serving Servings:  12
Club Omelet	Prep Time: 35 Min

Omelet Mix

6 large eggs

3/4 cups water

Omelet Filling

1/4 pounds turkey breast slices -- chopped

6 slices bacon -- cooked

1 tomatoes -- sliced

 

1. Beat together eggs and water to prepare omelet mix. Refrigerate.

2. For 1 omelet, warm 1 1/2 ounces turkey and 2 slices of bacon. Use 1 - 4 ounces ladle of omelet mix to prepare omelet. Cook, without stirring, for 3 to 4 minutes or until set, lifting edges occasionally to allow uncooked egg mixture to flow underneath. Cook until top is set but still moist. Fill with turkey, bacon and 3 slices tomato. With pancake turner, loosen edge of omelet and fold in half.

                                                                                                                                               

Lunch                                                                                                                                                                                     

Source: Possum Kingdom Lake Cookbook	Total Carbohydrates: 1 per serving Servings:  8
Brisket	Prep Time: 15 mins.

7 lb Beef Brisket
Garlic Salt
Onion Salt
Celery Salt
1/2 Bottle Liquid Barbecue Smoke®
1/2 Bottle Worcestershire Sauce
Salt and Pepper

1.  Line baking pan with enough foil to cover and seal brisket.
2.  Put fat side down and sprinkle generously with garlic, onion, and celery salts.
3.  Add liquid smoke, cover with foil and refrigerate overnight.
4.  Next morning add Worcestershire sauce, salt and pepper.
5.  Bake in foil at 275°F-140°C for 5 to 6 hours.

                                                                                                                                                                               

Dinner                                                                                                                                    

Source	Total Carbohydrates: 3.5  per serving Servings:  6
Chicken Stuffing Quiche	Prep Time:  110 Min

2 cups cooked, diced chicken
1 pound pork sausage
1/4 pound mushrooms, sliced
2 tablespoons chopped onion
1 stalk celery, chopped
8 ounces Monterey jack cheese, shredded
4 eggs
1/2 cup heavy cream
1/2 teaspoon salt 
1/4 teaspoon pepper
1 tablespoon fresh parsley, minced (optional)

 

1. Brown the sausage with the mushrooms, onion and celery; drain well. Place in a greased 9 1/2-10" pie.

2. Mix in chicken and cheese.

3. Beat eggs, cream, seasonings and parsley, if using. Pour evenly over meat mixture.

4. Bake at 350º 35-40 minutes until set in the center and nicely browned. Let stand 10 minutes before cutting.

 

Snack

Your Choice for remaining  12.5 grams

                                                       

 

DAY 7  -  6 Grams total

 

Breakfast                                                                                                                                                                

Source:  California Egg Commission	Total Carbohydrates: 3 per serving Servings:  4
Baked Ham and Eggs Rosemary	Prep Time: 30 Min

3/4 cups cooked ham -- sliced

1 10-ounce packages frozen chopped spinach -- 340g thawed and drained

2 ounces unsalted butter -- 125g melted

8 eggs

3 ounces goat cheese

1/2  teaspoon rosemary -- crushed

Salt and pepper -- to taste

 

1. Preheat oven to 350°.

2. Grease 8 individual baking dishes (large enough to hold two eggs).

3. Divide ham into prepared dishes. Top with equal portion of spinach. Place 1 teaspoon melted butter on spinach. Carefully break 2 eggs on top of this mixture in each dish. Divide goat cheese into 8 pieces and place one piece on top of eggs; sprinkle with rosemary, salt and pepper. Top with any remaining butter.

4. Bake 12 - 14 minutes until eggs are set.

                                                                                                                                               

Lunch                                                                                                                                                                                     

Source:  Larry	Total Carbohydrates: 1  per serving Servings:  6
Rotisserie Chicken Salad	Prep Time:  20 Min

1 Rotisserie Chicken
4 stalks of celery, diced
Mayonnaise

1 Splenda packet
Dash of salt and pepper

 

1. Remove chicken from the bone and shred into small pieces, discarding the skin. Mix in celery and enough mayonnaise to coat everything nicely. Blend in Splenda packet and salt and pepper to taste. Refrigerate overnight for best flavor.

                                                                                               

Dinner                                                                                                                                    

Source:	Total Carbohydrates: 2 per serving Servings:  8
Garlic Mustard Beef	Prep Time: 45 mins.

60 g butter -- 2oz
1 sm onion -- finely chopped
2 cl garlic -- crushed
Coarsely ground pepper
1 piece beef fillet -- 1 1/2lb
1 tbsp white wine
2 tbsp chopped parsley
3 tbsp pork rinds -- crushed
1/2 cup grated Cheese
2 tsp mustard -- seed type

1.  Preheat oven to 375°F.
2.  Melt half the butter in large frying pan. Fry onion and garlic over medium heat for 4 minutes until softened. Spoon into a bowl, set aside.
3.  Cut a pocket along the center of the beef fillet, approximately 3cm deep. Season with pepper. Melt remaining butter in pan, brown beef on all sides. Pour in wine, cook 1 minute to deglaze pan. Remove beef onto a sheet of foil.

3.  Mix remaining ingredients into onion mixture. Fill the beef pocket with stuffing. Wrap up in foil loosely. Place on a tray and bake in preheated oven for 30-35 minutes for medium doneness or as desired.
4.  Stand for 10 minutes then cut into 8 slices. 

 

Snack

Your Choice for remaining  14 grams

SHOPPING LIST - INDUCTION MENU 1

 

Applesauce, Unsweetened	1
bacon		2	pack
Beef, Beef Roast		1	3 lbs
Beef, Brisket