Menu Plan and Grocery List

Lunches, breakfasts and Side-dishes:

1. Atkins Revolution Rolls (substitute for sandwich buns)

2. Roasted Zucchini with Feta

3. Cream Cheese Muffins

4. One-Minute Muffins

5. Scotch Eggs

6. Induction Breakfast

7. Taco Salad

Suppers:

1. Smothered Chicken--Supper Tonight

2. Poor Man's Cordon Bleu

3. Chicken Parmesan

4. Cajun Burger Pups

5. Buffalo Chicken Wings
   

6. Heroin Wings

(other meals various combinations of pork chops, chicken and roasts with side dishes)


Shopping List for recipes above:
Chicken for 5 dinners
1 green pepper
1 onion
cheese for 1 meals
5 - 8 oz pkg cream cheese
green onions
2 tomato sauces
parmesan cheese
1 pkg hot dogs
hot sauce
butter
24 Eggs
cream of tartar
1 lb zucchini
Sausages
flax seed meal
uncooked sausage meat
lettuce
sour cream
cottage cheese
ground beef

Induction Breakfast

Serves 1

• 4 eggs
• 4 ounces cream cheese (softened 30 seconds in
• microwave)
• 2 ounces heavy cream
• 1/8 tsp. nutmeg
• ½ tsp. melted butter
• 3-4 packets Splenda

Combine & pour into small greased baking dish.
20-30 minutes at 350º.

grilled bacon zucchini

• zucchini
• bacon
• George Foreman Grill

1. Take a med. zucchini and slice it long ways, down the length....
2. Take 2 slices of thick-cut bacon and lay them on the grill, slightly overlapping....Place the zucchini slice on top of the bacon and top with 2 more slices of bacon....Basically, making a "sandwich", with the zucchini between the bacon...
3. Close the grill & cook til the bacon is crisp...the zucchini will be just tender...
4. The saltiness of the bacon seasons the zucchini enough that you don't really need additional seasoning.....You need thicker cut bacon so it doesn't overcook before the zucchini is tender....

Scotch Eggs

• eggs
• bulk breakfast sausage

1. Hard boil eggs & let them cool, then peel them.
   
2. Take about 1/4 lb of uncooked bulk breakfast sausage & wrap the sausage around the egg. (Use a bit more if the sausage is a more fatty) So, in essence, you have a really big hard-boiled egg filled sausage ball.
3. Put it on a cookie sheet and bake in a 350 degree oven until the sausage is cooked.
   
4. Lay them on a paper towel to drain a bit, then wrap them in some foil & put them in the fridge.
   
5. Note that you cannot freeze these, unless you like your eggs rubbery & generally icky...

One-Minute Muffins

Ingredients:
1/4 cup flax meal
1/2 tsp. baking powder
1 tsp. Splenda
1 tsp. Cinnamon
1 egg
1-2 tsp butter, melted

Servings: 1 Carbs per serving: about 1.5

Mix together the dry ingredients in a large coffee cup. Add the egg and butter, mix well. Microwave on high 50-60 seconds. The muffin pops right out! Butter and enjoy.

Chocolate Spice Cake

One minute muffin recipe + *see above*
1 tsp cloves
1 tsp apple pie spice
2 tsp cocoa powder
2 more packets splenda

Cream Cheese Frosting

2 oz cream cheese
1 packet splenda
1/2 tsp vanilla extract

Nuke cream cheese for 30 secs. Add splenda and vanilla. Stir together with a spoon until smooth.

Parmesan chicken w/ cabbage "noodles"

• 1 chicken breast
• 1/2 c. spaghetti sauce
• 1/2 c. mozzarella
• 1/2 c. canned mushrooms
• 1/4 c. parmesan cheese
• salt, pepper, garlic powder and onion powder to taste
• 1 c. cabbage, shredded into strips

Spice and bake chicken in a dish covered at 350 for 25 mins. Take out and add sauce, mushrooms and and cheeses. Back in it goes for another 15- 20 mins, keeping lid off.

Sautee cabbage in 1 tbsp each butter/oil mix (so the butter doesn't burn). I like to do mine until its nice and dark (soooo sweet yum! better than pasta!). Put chicken on top of cabbage noodles and enjoy!

I cannot tell you how good this is.

Alfredo Beef and Broccoli Bake

• 1.5 lbs ground beef
• 1 c. diced onion
• 1 can sliced mushrooms, drained
• 1 bag frozen broccoli flowerettes, thawed (gettin used fresh)
• 1/2 bottle of Ragu alfredo sauce (gettin used Classico Brothers portabello mushroom)
• salt, pepper and garlic powder to taste
• extra parm for on top

Brown beef with onions. Drain if needed. Add spices to taste then add mushrooms and broccoli. Cover and let steam for about 5 minutes, stirring occasionally.

Raise heat to high, pour on alfredo and let simmer 2-3 minutes. Top with parm and enjoy

Serves 4

Cajun Burger Pups

• 1 pkg hot dogs
• 1lb ground beef
• 8 strips of bacon
• toothpicks (gettin did not use any)
• Cajun seasoning to taste

Split hot dogs lengthwise without cutting in half. Stuff in 2 oz beef, wrap bacon around to hold and secure with toothpicks (one on each end). Sprinkle with cajun seasoning. Grill or bake at 350 until done. If grilling, do not grill over coals directly or flame as the fat will cause a flare up.

Meat Paprika

1 pkg ground meat, browned
1 can of consomme
garlic powder to taste
chopped onions- use your carb ladder for this one
1 - 3 tbsps of paprika
sour cream

Toss together in a pan and when consomme cooks down, add sour cream and stir til heated.

Chicken Parmesan

• 1 chicken breast
• 1/4 c. spaghetti sauce (*see note)
• parmesan cheese
• mozzarella cheese

Mix together sauce and parmesan. Cover chicken with mixture and cover pan with foil. Bake at 400 for 35-40 mins or until chicken is done. Cover with Mozzarella and put back into oven for 5-10 mins until cheese is melted.

Induction Power Breakfast

3 eggs
1 oz cream cheese
1/2 small onion, diced
4 slices yellow squash
4 slices zucchini squash
6 brown and serve sausage
2 tbsp butter/ 1 tsp oil

Melt butter in pan, add onion and squashes to sautee. Begin frying sausage and scramble eggs with cream cheese. When squash and onions are getting opaque, remove squash and add egg mixture to the onions. Add salt and pepper to taste.

Note: the onion really cuts down on the eggy flavor.

Cream Cheese Muffins

Very easy, quick, and everyone loves them!

2 8oz. pks. philadelphia cream cheese
1/2 cup sweetener (I use spenda)
2 eggs
1/2 tsp. vanilla

Soften cream cheese about 40 seconds in microwave. Add other ingredients. Beat with mixer till smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 for 20 min.

Chocolate Toffee Bar

Chocolate Toffee Bar (induction friendly )

1 stick of butter
1/2 c. splenda granular (yes it has to be Splenda and it has to be granular or no "toffee")
1 heaping tsp cocoa powder


Heat butter in a saucepan on med/high heat, allowing it to brown a bit (not much about a golden hue) and bubble. Add Splenda and cook for a few minutes, stirring at 20 second intervals. Then add cocoa powder. Stir constantly and cook a couple more minutes. Remove from heat.

Line a pan with foil or parchment, something to prevent sticking to pan. Pour into pan and freeze.

Notes: Additions can be made to this like PB, raspberry flavor, etc... There really is no limit.

Induction flu

I am thinking I am experiencing the Induction flu. I looked it up and I found out that this is normal and it is temporary. It is basically like I am withdrawing from sugars like an addict withdraws from drugs. It is actually a good sign that my body is reacting to this change in diet and I will feel better once I get acclimated to this way of eating.

At the beginning of induction phase, you will be withdrawing from sugar and caffeine. For these substances to leave your system, it may takes around 3 to 7 days. During this period, you may find that withdrawal from these substances causes you to have nausea, headaches, "brain fog" , diarrhea, and muscle cramps. This is also known as "induction flu." If you suffer from these symptoms take heart- they are very temporary. Soon, you will wake up fresher and more energetic than you’ve had in years, your moods will stabilize, and your hunger will disappear.

Supper tonight

NO CRUST PIZZA (Thanks Linda)
1 pound ground beef
1/2 teaspoon salt
1 teaspoon dry minced onion
1/4 teaspoon Italian seasoning
1 clove garlic
1 tablespoon parmesan cheese
1/4 cup pizza sauce
4 ounces mozzarella cheese
2 ounces canned mushrooms
11 slices pepperoni

In a greased 10-inch glass pie plate, mix the ground beef, salt, onion, Italian seasoning, garlic and parmesan cheese. Press into the plate to form a crust. Top with the pizza sauce, mozzarella cheese, then the mushrooms and pepperoni. Bake at 350º 40-45 minutes. Carefully remove the "pizza" from the pan and place on a serving plate. Discard the grease.

Makes 4-6 servings
Can be frozen

Per 1/4 Recipe: 330 Calories; 23g Fat; 26g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs
Per 1/6 Recipe: 220 Calories; 15g Fat; 18g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs

As you can see in my photos, there is cheese over the top of everything. That's how I made it this time, but next time I will put all of the cheese under the toppings. It looks more like a pizza that way. Also, this starts out looking quite large when you press the meat into the pan, but it shrinks quite a bit. What I thought would make 6 servings, turned out to be closer to 4 servings. With all the meat and cheese, though, it is pretty filling. I might try using half Italian sausage and half ground beef sometime.

Here's what the whole pizza looks like:

Smothered Chicken--Supper Tonight

GRILLED "SMOTHERED" CHICKEN (Thanks Linda)
6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
Butter
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded

Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.

Makes 6 servings
Do not freeze

Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

This is a simple, tasty recipe that could easily be varied. Other vegetables, such as zucchini, could be added and diced bacon might be nice cooked with the veggie mixture. Click the photo to see a close-up.

Monday Mumblings

Well I restarted my diet three days ago on Saturday. I am doing well. I am doing my best to stick to the diet and so far I am succeeding. I am enjoying creating new and interesting scrambled eggs for breakfast. I choose random veggies and cheeses and meats and add them to my eggs. It is lots of fun. Tonight I am making Pork Chops and Roasted Vegetables for supper. I am really looking forward to that.

To view my menu plan for the week, click here.

Atkins Revolution Wraps variation

makes 6 8-inch wraps

6 large eggs (3.6 )
3 ounces cream cheese, softened (3.0)
1 teaspoon onion powder (1.4)*
1 pinch salt (0)
1/4 teaspoon cream of tartar (0.6)
6 8-inch cake pans (the disposable aluminum ones are perfect for this)

Pre-heat oven to 300 degrees.
Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.

Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.

NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.

Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz

Atkins Revolution Rolls (substitute for sandwich buns)

3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)

Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.

Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.

*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.

Poor Man's Cordon Bleu

8 oz. pkg. cream cheese, softened
4 green onions, minced
garlic powder to taste
6 boneless skinless chicken breasts
12 bacon strips


combine cream cheese, onions and garlic powder together. Set aside. Flatten
chicken breasts using a rolling pin; spread cream cheese mixture down the
center of each chicken breast. Fold chicken in half. Wrap 2 bacon strips around each
chicken breast. Secure with toothpicks. arrange in an ungreased 13 x 9"
baking pan; bake at 350 for one hour. Makes 6 servings