During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track.
The Power of Five
In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).
| Dairy | Serving Size | Net Carbs |
|---|---|---|
| Cottage cheese 1% | ¾ cup | 4.7 |
| Heavy cream | ¾ cup | 4.8 |
| Mozzarella cheese | 5 ounces | 3.0 |
| Ricotta cheese | ¾ cup | 5.7 |
| Ricotta cheese | ¾ cup | 5.7 |
| Nuts and Seeds | Serving Size | Net Carbs |
|---|---|---|
| Almonds | 30 nuts | 5.2 |
| Brazil nuts | 10 nuts | 4.0 |
| Cashews | 9 nuts | 4.4 |
| Hulled sunflower seeds | 6 tablespoons | 5.0 |
| Macadamias | 12 nuts | 4.0 |
| Pecans | 10 halves | 3.0 |
| Pistachios | 50 nuts | 5.0 |
| Walnuts | 14 nuts | 5.0 |
| Fruits | Serving Size | Net Carbs |
|---|---|---|
| Blueberries (fresh) | ¼ cup | 5.1 |
| Cantaloupe or honeydew | ¼ cup | 3.5 |
| Raspberries (fresh) | ¼ cup | 3.6 |
| Strawberries (fresh) | ¼ cup | 2.6 |
| Juices | Serving Size | Net Carbs |
|---|---|---|
| Lemon juice | ¼ cup | 5.2 |
| Lime juice | ¼ cup | 5.6 |
| Tomato juice | ¼ cup | 4.9 |
Convenience Foods
Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and go – just note the serving size, and subtract fiber from total carbs to get Net Carbs.
And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.
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