Sharons Meal Plan

8/18/2019 Sharons Meal Plan

1/15

Net Carbs: 4.1g

Net Carbs: 2.2g

Net Carbs: 4.8g

Net Carbs: 2g

Net Carbs: 7g

Net Carbs: 6.2g

Net Carbs: 3g

Net Carbs: 5g

Net Carbs: 2.9g

Net Carbs: 3.4g

Net Carbs: 5g

Net Carbs: 1.6g

Net Carbs: 6.4g

Net Carbs: 2g

Net Carbs: 6g

Net Carbs: 2.8g

Net Carbs: 4.6g

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 6g

Net Carbs: 4.9g

Net Carbs: 2g

Net Carbs: 4.3g

Net Carbs: 3g

Net Carbs: 7.3g

Net Carbs: 3.8g

Net Carbs: 2.2g

Net Carbs: 5g

Net Carbs: 3g

Net Carbs: 6.3g

Net Carbs: 5g

Net Carbs: 2.2g

Net Carbs: 6g

Net Carbs: 2.3g

Net Carbs: 5.3g

Total Net Carbs: 20.1g Total Net Carbs: 20.5g Total Net Carbs: 21g Total Net Carbs: 20.4g Total Net Carbs: 21.5g Total Net Carbs: 20.3gTotal Net Carbs: 20.8g

Spinach, Swiss Chardand Cheese Bake

Atkins FrozenChicken Marsala

Ham, Muensterand Asparagus

Roll-Ups

Atkins AdvantageCoconut Almond

Delight Bar

Roast Beef onMixed Green Salad

Portobello MushroomCaps with Chorizo

and eggs

Roast Pork LoinOver Sautéed Squash

Atkins AdvantageCaramel Fudge

Brownie Bar

Cherry Tomatoes withMuenster Cheese

Atkins FrozenCrustless Chicken

Pot Pie

Atkins FrozenTex-Mex Scramble

Sausages withBaby Kale andMustard Sauce

Celery withGouda Cheese

Atkins AdvantageMilk ChocolateDelight Shake

Tuna-Celery Saladwith Avocado and

Mixed Greens

Turkey BreakfastMeatloaf

Atkins FrozenRoast Turkey Tenders with

Herb Pan Gravy

Tomato MozzarellaMelt

Avocado with BlueCheese Dressing

Atkins FrozenItalian Sausage

Primavera

Poached Eggs Over Tomato, Avocado

and Muenster

Lemon Chicken,Cauliflower-Parmesan

Mash and Salad

Atkins AdvantageCafé Caramel Shake

Atkins AdvantageTriple Chocolate Bar

Turkey Cobb Salad

Fluffy Flax Waffleswith Turkey Sausage

Beef Bolognaisewith Parmesan

Celery andMonterey

Jack Cheese


Brownie Bar

Atkins FrozenChicken and

Broccoli Alfredo

Atkins FrozenFarmhouse-Style

Sausage Scramble

Blackened Salmonwith Cucumber Relish

and Cauliflower

Cucumbers withGreen Goddess

Dressing

Caprese Salad

Atkins FrozenRoast Turkey

Tenders with HerbPan Gravy

Add Atkins Endulge Treats to your meal plan as desired!

D i n n e r

S n a c k

L u n c h

S n a c k

B r e a k f a s t

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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2/15

Net Carbs: 2.8g

Net Carbs: 2g

Net Carbs: 6.7g

Net Carbs: 2g

Net Carbs: 7.9g

Net Carbs: 5g

Net Carbs: 2.2g

Net Carbs: 7g

Net Carbs: 1.6g

Net Carbs: 6.3g

Net Carbs: 3.3g

Net Carbs: 2g

Net Carbs: 7.6g

Net Carbs: 3g

Net Carbs: 5.1g

Net Carbs: 5g

Net Carbs: 1.4g

Net Carbs: 5g

Net Carbs: 3.2g

Net Carbs: 6.9g

Net Carbs: 2.5g

Net Carbs: 3g

Net Carbs: 6.6g

Net Carbs: 1g

Net Carbs: 7.7g

Net Carbs: 3.8g

Net Carbs: 3.3g

Net Carbs: 7g

Net Carbs: 2.3g

Net Carbs: 6g

Net Carbs: 6.1g

Net Carbs: 2.9g

Net Carbs: 3.9g

Net Carbs: 3g

Net Carbs: 6g

Total Net Carbs: 21.4g Total Net Carbs: 22.1g Total Net Carbs: 21g Total Net Carbs: 21.5g Total Net Carbs: 20.8g Total Net Carbs: 22.4gTotal Net Carbs: 21.9g

Turkey BreakfastMeatloaf

Chicken Parmesanwith Garlic Sautéed

Baby Broccoli

Atkins AdvantageCoconut Almond

Delight Bar

Atkins AdvantageMocha Latte Shake

Italian Sausage withPasta and Green

Beans

Atkins FrozenFarmhouse-Style

Sausage Scramble

Beef Sautéed withVegetables Over

Romaine

Avocado and RanchDressing

Zucchini andMonterey Jack

Cheese

Atkins FrozenItalian-StylePasta Bake

Chorizo, Green Chiliand Tomato Frittata

Curried fish andRed PeppersOver Broccoli

Atkins AdvantageDark Chocolate

Royal Shake

Atkins AdvantageDark Chocolate

Almond Coconut

Turkey Burger Topped with Aioliand Spinach Salad

Atkins FrozenTex-Mex Scramble

Balsamic Pork Loin with Roasted

Rosemary Cauliflower

Black Olivesand Cheddar

Cherry Tomatoes withRanch Dressing

Atkins FrozenChicken and

Broccoli Alfredo

Beef HuevosRancheros on

Canadian Bacon

Grilled Italian Chickenwith Yellow Squash

and Salad


Brownie Bar

Atkins AdvantageVanilla Shake

Cauliflower Saladwith Salmon

Fluffy Flax Waffleswith Turkey Sausage

Atkins FrozenRoast Turkey Tenders with

Herb Pan Gravy

Cucumber withGreek Vinaigrette

Caprese Salad

Atkins FrozenSesame Chicken

Stir-Fry

Cheddar OmeletSautéed with Tomato

and Zucchini

Atkins FrozenBeef Merlot



Brownie Bar

CreamyLemon-Spinach

Chicken Soup

Add Atkins Endulge Treats to your meal plan as desired!

D i n n e r

S n a c k

L u n c h

S n a c k

B r e a k f a s t

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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3/15

TotalNet

Carbs 2.2g 2.3g 5.3g

½ Cup cucumber slices

1 Serving Green Goddess Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 0.5g • Fat 13.5g • Calories 132.5

Ingredients

Use the Atkins recipe to make Green Goddess Dressing.

Slice cucumbers and drizzle with dressing

1.

2.

Directions

Slice tomatoes and mozzarella.

Drizzle with olive oil.

Julienne the fresh basil leaves and sprinkle on top. Ser ve

immediately.

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3.

Directions

Cucumbers with GreenGoddess Dressing Caprese Salad

Blackened Salmon with CucumberRelish and Cauliflower

4 Cups cauliflower florets

1 Teaspoon dried basil

1 Teaspoon dried thyme

2 Tablespoons paprika

1 Teaspoon dried oregano

1 Teaspoon cayenne pepper

1 Teaspoon salt

20 Ounce-weights salmon fillet

3 Tablespoons olive oil

1 Cup pared chopped cucumber

2 Tablespoons lime juice

1 Tablespoon extra virgin olive oil

½ tsp granular sugar substitute (sucralose)

½ Teaspoon dried dill weed

Servings: 4 • Nutritional Information Per Serving:Fiber 4g • Protein 32g • Fat 33.5g • Calories 460.5

Ingredients

Steam cauliflower for 10 minutes or until tender. While

cauliflower cooks prepare salmon.

Combine all spices (except dill weed) and 1 tsp salt for the

blackening rub. Brush each piece of salmon with 1

tablespoon olive oil and then coat evenly with the blackening

rub. Set aside and prepare a heavy skillet with 1 tablespoon

olive oil over medium high heat.

Once the oil begins to shimmer in the skillet, place thesalmon flesh side down and cook for 2-3 minutes until

blackened. Flip over so the skin is down and continue to cook

for 5-6 minutes until the skin is crispy and the fish flakes easily

with a fork.

For the relish: finely dice the cucumber. Add lime juice, extra

virgin olive oil, granular sugar substitute, dill weed and

season with 1/4 tsp salt and 1/4 tsp pepper.

Mash the cooked cauliflower with and the final tablespoon of

olive oil. Spoon onto four plates. Serve the salmon over the

cauliflower and top with 1/4 cup cucumber relish.

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Directions

5 cherry tomatoes

2 Ounces fresh mozzarella cheese

1 Tablespoon extra-virgin olive oil

1 Tablespoon fresh basil, julienned

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 10g • Fat 27.5g • Calories 294

Ingredients

SHARON’S MEAL PLAN Week 1 Recipes


4/15

TotalNet


30 Ounces chopped frozen spinach, thawed

20 Ounces Swiss chard, cooked and chopped

3 eggs

1 Cup sour cream

⁄ Teaspoon ground nutmeg

½ Teaspoon salt

¼ Teaspoon black pepper

6 Ounces extra sharp shredded Cheddar cheese


Ingredients

Defrost spinach and Swiss chard; pour off excess water and

squeeze dry.

Preheat oven to 350°F.

In a bowl, mix spinach, chard, eggs, sour cream and

nutmeg; season well with salt and pepper.

Transfer to a shallow buttered baking dish. Using a spatula,

even out the mixture; top with cheese.

Bake 40 minutes until bubbly and browned on top. Serve

immediately or at room temperature.

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Directions

Spinach, Swiss Chardand Cheese Bake

Ham, Muenster andAsparagus Roll-Ups

Roast Beef on Mixed Green Salad

4 Ounces sliced ham

2 Ounces Muenster cheese

4 asparagus spears

2 Tablespoons mayonnaise

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 35g • Fat 43g • Calories 546

Ingredients

Slice the ham and Muenster into 4 thin slices.

Layer ham with mayonnaise and cheese. Roll around the

asparagus. Or roll asparagus with ham and cheese and dip

into mayonnaise. Pin roll-ups with tooth picks if desired.

1.

2.

Directions

4 Ounces roast beef, cut into strips

2 Cups mixed greens

¼ Cup red bell pepper, chopped

1 Serving Garlic Ranch Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 3.5g • Protein 38g • Fat 23g • Calories 394.5

Ingredients

Use the Atkins recipe to make Garlic Ranch Dressing for this

salad.

Combine the greens with the bell peppers and toss with

the dressing.

Top with roast beef and serve immediately.

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2.

3.

Directions



5/15

TotalNet


2 portobello mushroom caps

1 Tablespoon extra virgin olive oil

4 Ounces chorizo sausage

¼ Cup chopped red bell pepper

¼ Cup chopped onion

1 Tablespoon fresh cilantro

2 large eggs

¼ Cup shredded mozzarella cheese


Ingredients

Preheat oven to 375 F. Remove stem and gills from

mushrooms and brush with olive oil. Place on a baking

sheet covered with aluminum foil and bake for 10 minutes

until softened.

While the mushrooms are in the oven, cook the chorizo,

bell pepper and onion in a medium skillet until the

vegetables are softened and the chorizo is fully cooked.

Drain off excess oil, stir in cilantro and fill the mushroom

caps evenly with the mixture on the baking sheet.

Fry two eggs to desired doneness in the skillet used for the

chorizo. Add an egg to each filled mushroom then top

with cheese. Place the mushroom caps back into the ovenfor about 5 minutes to melt the cheese. Serve immediately.

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Directions

Portobello Mushroom Capswith Chorizo and Eggs


Roast Pork LoinOver Sautéed Squash

5 cherry tomatoes

2 Ounces Muenster cheese


Ingredients

Enjoy the cherry tomatoes with the cheese.1.

Directions

1¼ Pounds pork loin

2 garlic cloves

1 Tablespoon fresh rosemary

2 medium zucchini

4 Tablespoons extra virgin olive oil

1½ Teaspoons dried oregano

2 Ounces crumbled feta cheese


Ingredients

Preheat an oven to 350 F. Pierce pork loin with a knife in

several places. Using the flat edge of a large knife make a

paste out of the garlic, rosemary and salt. Rub into the

knife piercings and all over the loin along with 2

tablespoons olive oil. Season with additional salt and

freshly ground pepper.

Place the loin on a roasting pan and place into the oven.

Baste with juices as it cooks, turning 2-3 times for about 1

1/2 hours or until it is no longer pink in the center and the

internal temperature reaches 145 F. Remove from the oven

when done, tent with foil and set aside.

While meat is resting, cut zucchini into 1/4-inch rounds and

prepare a saute pan over medium heat with 2 tablespoonsoil. Add zucchini and oregano and saute until softened,

about 4 minutes. Add the feta cheese and serve

immediately with the roast pork.

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Directions



6/15

TotalNet

Carbs 1.6g 6.4g 6g

1 celery stalk

1 Ounce Gouda cheese

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 7g • Fat 8g • Calories 108.5

Ingredients

Slice Celery into sticks and pair with Gouda.1.

Directions

Tuna-Celery Salad withAvocado and Mixed GreensCelery with Gouda Cheese

Sausages with Baby Kaleand Mustard Sauce

4 Ounces canned tuna

2 celery stalks

2 Tablespoons mayonnaise

2 Cups mixed greens

½ Hass avocado

1 Serving Sherry Vinaigrette


Ingredients

Drain the tuna and finely dice the celery. Combine with the

mayonnaise and season with salt and freshly ground black

pepper.

Dress the greens with the vinaigrette, top with sliced

avocado and serve with the tuna-celery salad.

1.

2.

Directions

8 Ounces pork sausage links

1 Tablespoon olive oil

1½ Cups baby kale

½ Teaspoon garlic cloves minced

¾ Cup chicken broth

⁄ Cup Sour Cream

1 Tablespoon Dijon mustard


Ingredients

Cook sausages in a heavy skillet over medium-high heat

until thoroughly cooked and nicely browned on all sides.

Slice diagonally and set aside.

Using the same skillet saute the baby kale and garlic with

the olive oil until wilted about 3-4 minutes. Add the

chicken broth and reduce liquid to about 1/2 cup.

Add the sour cream, Dijon mustard and 1/4 tsp each of salt

and black pepper (or to taste). Stir to fully incorporate and

add sausages back to pan. Cook an additional 1-2 minutes

to warm the sausages and serve immediately.

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Directions



7/15

TotalNet

Carbs 2.8g 4.6g 2g

1 10 oz package frozen spinach

4 celery stalks

1 medium red bell pepper

1 medium green bell pepper

1 small onion

1½ Pounds turkey sausage

1½ Pounds ground turkey

6 large eggs

½ Teaspoon dried thyme

⁄ Teaspoon nutmeg

⁄ Teaspoon cayenne pepper


Ingredients

Preheat oven to 350 F.

Thaw the spinach and coarsely chop. Dice the celery, bell

peppers and onion.

Combine the ground turkey sausage and turkey, spinach,

celery, bell peppers and onion until thoroughly mixed.

Add the eggs, thyme, cayenne, nutmeg, 1/2 teaspoon of

garlic powder (if desired) and season with salt and freshly

ground black pepper. Distribute evenly and place in two

standard quick bread pans (4x9 inches).Bake until cooked through and browned on top; about

55-65 minutes. Serve immediately or freeze in individual

portions for up to 2 months.

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Directions

Turkey Breakfast Meatloaf Avocado with Blue Cheese DressingTomato Mozzarella Melt

¼ Cup Mozzarella cheese, shredded

1 medium tomato


Ingredients

Cut tomato in half. Cut off top and bottom so it will sit flat.

Place 1/2 of cheese on each tomato half.

Place in microwave for 30-60 seconds until cheese melts or

place uner broiler for 1 minutes till cheese melts.

1.

2.

3.

Directions

½ Hass avocado

1 Serving Blue Cheese Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 4.5g • Protein 3.5g • Fat 23g • Calories 238.5

Ingredients

Use the Atkins recipe to make the Blue Cheese Dressing.

Slice avocado and drizzle with Blue Cheese Dressing.

1.

2.

Directions



8/15

TotalNet

Carbs 4.9g

2 large eggs

⁄ medium tomato, cut into 2 slices

1 Ounce Muenster cheese (1 slice)

½ Hass avocado, sliced


Ingredients

Poach egg: add 2–3 inches of water with a pinch of salt to a

saucepan. Bring to a boil; then turn down heat and allow

water to simmer until barely any bubbles remain around

the edges. Crack an egg into a cup and carefully slide it into

the water. Cook 2 minutes for a runny yolk, 3 minutes for

medium firmness and 4 minutes for a firm yolk. Remove

with a slotted spoon. Gently pat with a paper towel to

remove excess water.

Slice tomato and avocado. Place tomato slices on a plate,

top with avocado, cheese and finally the egg.

Sprinkle with paprika (if desired), and season to taste with

salt and freshly ground black pepper.

1.

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3.

Directions

Poached Eggs Over Tomato,Avocado and Muenster

Lemon Chicken, Cauliflower-Parmesan Mash and Salad

Turkey Cobb Salad

4.3g 7.3g

6 Pieces slices bacon

6 Cups shredded Romaine lettuce

3 Ounces Italian Dressing

2 large hard-boiled eggs, peeled and diced

1 Hass avocado, cubed

2 Cups cooked turkey, chopped

2 small tomatoes, cored and chopped

¾ Cup crumbled blue cheese

Servings: 4 • Nutritional Information Per Serving:Fiber 4.5g • Protein 35.5g • Fat 45.5g • Calories 582

Ingredients

This recipe calls for the Atkins recipe for Italian Dressing,

but you can also use any Italian dressing as long as it has

no added sugar.

Cook bacon in a skillet over medium-high heat till browned

and crispy. Drain off excess fat, cool and then coarsely

chop the bacon.

In a large bowl, toss Romaine with 3 tablespoons dressing

and mound it on a large serving platter.

Arrange bacon, eggs, avocado, turkey, tomatoes and blue

cheese in vertical stripes across the lettuce.

Drizzle with remaining dressing and serve.

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Directions

4 cups cauliflower florets


20 ounces boneless chicken breasts

½ medium lemon

½ cup grated Parmesan cheese

8 cups mixed greens

4 servings Italian Dressing

8 cups mixed greens

4 servings Italian Dressing


Ingredients

Use the Atkins recipe to make Italian Dressing for the salad.

Season the chicken with salt and freshly ground black

pepper. Grill or pan-fry the chicken with the oil in a

non-stick pan until no longer pink in the center and the

juices run clear.

While the chicken is cooking, steam the cauliflower in a

large pot of boiling water fit with a steamer basket. Steam

until tender about 10 minutes. Drain the cauliflower and

pat dry with a towel. Add parmesan cheese and mash

together adding salt and freshly ground black pepper to

taste. Toss the mixed greens with the dressing. Serve the chicken

with a squeeze of lemon over the cauliflower mash with

the salad.

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4.

Directions



9/15

TotalNet


1 Ounce turkey sausage

1 large egg

1 Tablespoon unsweetened coconut milk

½ Teaspoon vanilla extract

½ Tablespoon canola oil

½ Cup golden flax seed meal

½ Ounce low carb protein powder

½ Tablespoon granular sugar substitute (sucralose)

¼ Teaspoon baking powder

⁄ Teaspoon nutmeg

⁄ Teaspoon salt

¼ Cup sugar free maple syrup

Servings: 1 • Nutritional Information Per Serving:Fiber 16.5g • Protein 32.5g • Fat 36.5 • Calories 540

Ingredients

Brown sausage in a skillet over medium-high heat until

cooked through. Remove excess fat by placing on a paper

towel and set aside.

While the sausage is cooking, preheat a non-stick waffle

maker. Spray well with non-stick spray just before pouring in

the batter.

Combine the eggs, coconut milk, vanilla and oil in a small

bowl. Mix thoroughly with a fork for about 1 minute. Add theflax meal, protein powder, granular sugar substitute, baking

powder, nutmeg and salt. Mix thoroughly for 1 -2 minutes.

Pour the batter into the waffle maker (it should fill 4 regular

1/2-inch waffle slots). Otherwise, simply fill with batter

according to your waffle maker instructions. For Belgium

waffles this recipe makes 2 1/2 squares.

Cook for 3-5 minutes until golden brown and set. Or follow

your waffle maker instructions. Serve with sugar-free pancake

syrup and sausage. These waffles freeze well. Reheat in a

toaster for 1-2 minutes.

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5.

Directions

Fluffy Flax Waffleswith Turkey Sausage Celery and Monterey Jack Cheese Beef Bolognaise with Parmesan

2 celery stalks

1 Ounce Monterey Jack cheese


Ingredients

Cut celery stalks into sticks and pair with Monterey Jack

Cheese.

1.

Directions


1½ pounds ground beef

1 small white onion

2 garlic cloves, minced

1 medium zucchini

2 celery stalks

2 cups broccoli florets

16 ounces canned tomato sauce

½ tsp dried oregano

¼ tsp dried marjoram

½ tsp dried basil

¼ cup heavy cream

6 Tablespoons grated Parmesan cheese


Ingredients

Sauté the beef, chopped onion and garlic in olive oil over

medium heat in a heavy sauce pan for 5-10 minutes until

meat is lightly browned. Drain off excess fat.

Dice the zucchini, celery and broccoli. Add to the meat and

cook an additional 5 minutes until softened.

Add the tomato sauce, oregano, marjoram and basil. Allow

to simmer for 15 minutes then add cream. Stir to

incorporate and heat through an additional 2 minutes.

Serve immediately with 1 tablespoon freshly grated

Parmesan cheese per serving and an optional side salad

with low-carb dressing. This recipe makes terrific leftovers

and may be frozen for up to one month.

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Directions



10/15

TotalNet


1 Teaspoon olive oil

½ Cup chopped zucchini

½ medium tomato, chopped

2 large eggs

½ Cup shredded Cheddar cheese

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 27.5g • Fat 32.5g • Calories 430.5

Ingredients

Preheat a skillet with 1 teaspoon oil. Add chopped zucchini

to pan and sauté until soft about 2-3 minutes. Add

chopped tomatoes and heat through about 1 minute.

Remove from skillet and set aside.

Pour slightly beaten eggs into the skillet and cook 2-3

minutes until large bubbles begin to form and bottom

edge is set. Carefully lift one edge of omelet and flip over.

Cook an additional 2 minutes.

Layer half of cheese onto half of the omelet then top with

tomatoes and zucchini. Layer the second half of cheese

over the vegetables then carefully flip over the other half of

the omelet to sandwich in the cheese and veggies. Heat

through until cheese begins to melt.

Remove from heat to a serving plate and top with

remaining vegetables.

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4.

Directions

Cheddar Omelet Sautéedwith Tomato and Zucchini

Italian Sausage withPasta and Green Beans

Creamy Lemon-Spinach Chicken Soup

6 Cups baby spinach

¾ Pound cooked chicken breast

6 Cups chicken broth

⁄ Cup heavy cream

3 Tablespoons lemon juice

Servings: 4 • Nutritional Information Per Serving:Fiber 2g • Protein 29.5g • Fat 11g • Calories 240.5

Ingredients

Finely chop the spinach and dice or shred the chicken. Add

both to a heavy pot along with the chicken stock and heat

over medium-high heat until it boils and the spinach is

wilted.

Add cream and continue to heat for another 3 minutes.

Remove from heat, season with lemon juice, salt and

freshly ground black pepper

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3.

Directions

6 Ounces Italian sausage

¼ Cup heavy cream

3 Tablespoons sun dried tomatoes

2 Servings tofu shiritaki noodles

1 Cup green beans

Servings: 2 • Nutritional Information Per Serving:Fiber 4g • Protein 15.5g • Fat 38.5g • Calories 446

Ingredients

Saute the Italian sausage in a skillet over medium-high

heat until browned and cooked through. Drain off excess

fat and add the cream and heat until almost boiling. Dice

the sun-dried tomatoes and add to the cream and sausage

mixture. Cook for 2 additional minutes and season with

salt and freshly ground black pepper (to taste). Remove

from heat and set aside.

Place a small pot half filled with water over medium-high

heat. Rinse the noodles in hot water for 2-3 minutes then

add to the boiling water. Cut beans into 1-inch pieces and

add to the water, boil together for 3 minutes. Drain well.

Pour the sauce over the noodles and green beans. Add

grated Parmesan cheese if desired and serve immediately.

1.

2.

3.

Directions



11/15

½ Hass avocado

1 Serving Ranch Dressing

TotalNet

Carbs7.9g 2.2g 1.6g

Zucchini and Monterey Jack CheeseAvocado and Ranch Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 4g • Protein 1.5g • Fat 32.5g • Calories 318

Ingredients

Use the Atkins recipe for Ranch Dressing.

Slice avocado and drizzle with dressing.

1.

2.

Directions

⁄ medium zucchini, cut into sticks or sliced

1 Ounce Monterey Jack cheese slice

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 7.5g • Fat 9g • Calories 117

Ingredients

Cut zucchini into sticks. Serve with Monterey Jack cheese

slice.

1.

Directions

Chicken Parmesan with GarlicSautéed Baby Broccoli

1¼ Pounds boneless chicken breasts


15 Ounces tomato sauce

½ Teaspoon dried basil

¼ Teaspoon dried oregano

1 Teaspoon granular sugar substitute (sucralose)

¼ Cup grated Parmesan cheese

1 Cup shredded mozzarella cheese

20 baby broccoli (broccolini)

1 garlic clove, minced

Servings: 4 • Nutritional Information Per Serving:Fiber 4g • Protein 41g • Fat 25g • Calories 451.5

Ingredients

Using a meat mallet pound out the chicken breasts until

they are about 1/4 to 1/2-inch thick. Season with salt and

freshly ground black pepper and place into a preheated

skillet over medium-high heat with 2 tablespoons oil. Cook

until brown on both sides about 2 minutes per side then

layer into an 8x8-inch baking pan.

In a small bowl combine the tomato sauce, basil, oregano,

sucralose and Parmesan cheese. Mix with a spoon and

pour over the chicken. Layer the mozzarella on top and

bake at 350 F for 25-30 minutes until the cheese is nicelymelted and the sauce is bubbly.

During the last 10 minutes of cooking the chicken, use the

same skillet used for the chicken to saute the baby broccoli.

Place 2 tablespoons oil over medium-high heat and add

the garlic and broccoli. Saute until broccoli is crisp-tender;

about 5 minutes. Serve immediately with the chicken.

Directions1.

2.

3.



12/15

6 Ounces chorizo sausage

12 large eggs

8 Ounces canned diced chili peppers

⁄ Cup chopped tomatoes

4 Ounces shredded Cheddar

TotalNet

Carbs6.3g 3.3g 7.6g

1½ Pounds ground beef


¼ Cup chopped green bell pepper

15 Ounces tomato sauce

4 Tablespoons tomato paste

1 Tablespoon granular sugar substitute (sucralose)

6 Cups shredded Romaine lettuce


Servings: 6 • Nutritional Information Per Serving:Fiber 2.5g • Protein 32g • Fat 21g • Calories 352.5

Ingredients

Brown the beef in a non-stick skillet over medium-high

heat. Add the onions and peppers during the last few

minutes of browning.

Drain off excess fat from the skillet and add the tomato

sauce, tomato paste and granular sugar substitute and

season with salt and freshly ground black pepper. Allow to

simmer over low heat for 30 minutes.

Serve immediately over shredded Romaine topped with

the Cheddar.

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Directions

Chorizo, Green Chiliand Tomato Frittata

Beef Sautéed withVegetables Over Romaine

Turkey Burger Topped with Aioliand Spinach Salad


Ingredients

Preheat broiler.In a large oven-proof skillet, saute the chorizo, breaking it

up into bite sized pieces over medium-high heat until

cooked through; about 5 minutes. Drain off excess fat and

leave in the pan.

Add lightly beaten eggs, green chilies, tomatoes and

cheese to the chorizo. Cook over medium-high heat for 4-5

minutes then place pan under the broiler for 3-4 minutes

until light and slightly puffed. Serve immediately.

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3.

Directions

4 Ounces ground turkey

1 Serving Aioli

1¼ Cups baby spinach

½ medium zucchini, chopped

1 small tomato, chopped

1 Serving Italian Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 3.5g • Protein 26g • Fat 59.5g • Calories 658

Ingredients

Use the Atkins recipes to make Aioli for the burger and

Italian Dressing for the salad.

Preheat a grill.

Form the ground turkey into a patty and season with salt

and freshly ground black pepper. Grill or pan-fry t he

burger until it is no longer pink in the center and fully

cooked.

While the burger is cooking, combine the spinach,

chopped zucchini and chopped tomato and toss with the

dressing.

Top the burger with the aioli and serve with the salad.

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Directions



13/15

5 black olives

2 Ounces Cheddar

TotalNet

Carbs5.1g 1.4g

2¼ Pounds Tilapia fillets

6 Cups broccoli florets

1½ Cups canned coconut milk

1½ Teaspoons Thai chili paste

2 Teaspoons grated fresh ginger

1½ Teaspoons Thai fish sauce

3 Teaspoons granular sugar substitute (sucralose)

3 Cups sliced red bell pepper

1 Tablespoon lime juice


Ingredients

Lightly season fish with salt and freshly ground black

pepper. Set aside.

Prepare a medium pot to boil water fitted with a steamer

basket. Once water boils, steam the broccoli until it is

crisp-tender; about 5-10 minutes. While broccoli is

steaming prepare the fish and sauce.

In a large saute pan over medium-high heat add the

coconut milk, chili paste, ginger, lime juice, fish sauce,

granular sugar substitute and bell peppers. Mix to

combine sauce ingredients, continue to heat until it boils

then add the fish. Cook the fish using the sauce to baste

every 2-3 minutes until the flesh is opaque and flakeseasily. Remove fish to a plate and continue to reduce sauce

over the heat until it thickens slightly. Return fish to pan to

rewarm 2-3 minutes, add the lime juice then serve

immediately over the broccoli.

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Directions

Curried fish and Red PeppersOver Broccoli Black Olives and Cheddar

Cherry Tomatoes withRanch Dressing


Ingredients

Enjoy the cheese with the olives.1.

Directions

5 cherry tomatoes

1 Serving Ranch Dressing

3.2g


Ingredients

Use the Atkins recipe to make Ranch Dressing.

Dip the cherry tomatoes in dressing and enjoy!

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2.

Directions



14/15

6 Ounces ground beef

½ Cup canned green chili peppers

¼ Teaspoon garlic powder

1 Teaspoon powdered chili pepper

¼ Teaspoon ground cumin

¼ Teaspoon oregano

¼ Teaspoon salt

¼ Teaspoon black pepper

4 Ounces Canadian bacon, 4 slices

4 large eggs


2 Tablespoons fresh chopped cilantro

TotalNet

Carbs6.9g 2.5g 6.6g

2 Teaspoons ground mustard seed

1 Teaspoon garlic powder

¼ Teaspoon ground allspice

2½ Teaspoons salt

1 Teaspoon ground black pepper

¼ Cup Balsamic vinegar

¼ Cup olive oil

1¼ Pounds pork tenderloin



1 Teaspoon dried rosemary


Ingredients

Please note that this recipe requires marinating the pork

for 2-24 hours before cooking.

Combine the ground mustard, garlic powder, allspice, 2

teaspoons salt, black pepper, balsamic vinegar and olive oil

in a resealable plastic bag. Add pork and shake to

distribute the marinade. Squeeze out air and seal bag.

Refrigerate and marinate for at least 2 and up to 24 hours

or overnight.

Preheat oven to 350 F. Place marinated pork into a glass

baking dish along with the marinade. Bake while basting3-4 times until the pork reaches an internal temperature of

145 F; about 1 hour.

While the pork is cooking prepare the cauliflower. In a

large bowl, toss the cauliflower with the extra virgin olive

oil, rosemary and 1/2 teaspoon salt until well coated.

Arrange on baking sheet in a single layer. Bake along with

the pork for 40-50 minutes until lightly browned and

tender.

Allow the pork to rest 5-10 minutes before serving with the

cauliflower.

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Directions

Balsamic Pork Loin withRoasted Rosemary Cauliflower

Beef Huevos Rancheroson Canadian Bacon Cauliflower Salad with Salmon

Servings: 4 • Nutritional Information Per Serving:Fiber 0.5g • Protein 23g • Fat 15g • Calories 244

Ingredients

The directions for this dish call for scrambled eggs, but you

can also serve them fried or poached.

In a greased medium skillet, brown the beef over medium

heat.

Stir in chiles, garlic, chili powder, cumin, oregano, salt and

pepper. Cook 5–10 minutes to blend the flavors.

Lay the Canadian bacon slices over the top of the beef

mixture to warm. Remove pan from heat and set aside.

In another skillet, scramble eggs until firm.

Place 1 piece of Canadian bacon on each plate, top with a

quarter of the beef mixture and a quarter of the eggs.

Sprinkle with cheese and chopped cilantro.

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Directions



2 garlic cloves, minced

¼ Cup extra virgin olive oil

15 Ounces canned tomatoes with green chilis

½ Teaspoon chili powder

1 Teaspoon smoked paprika

¼ Teaspoon ground cumin

½ Teaspoon salt

¼ Cup fresh cilantro

2 Tablespoons red wine vinegar

⁄ Teaspoon cayenne pepper

16 Ounces salmon

Servings: 4 • Nutritional Information Per Serving:Fiber 3g • Protein 33.5g • Fat 21g • Calories 348

Ingredients

Coarsely chop the cauliflower and add to a food processor.

Process until finely chopped - like rice. Set aside.

In a medium skillet saute the onion and garlic in 1

tablespoon of the oil for about 2 minutes until softened.

Add the cauliflower and cook until golden stirring

constantly.

Add the tomatoes (drain off most of the liquid first), chili

powder, 1/2 teaspoon paprika, cumin and salt. Cook an

additional 5-7 minutes. Coarsely chop the cilantro and fold

in.

Combine the remaining 3 tablespoons oil, vinegar, 1/2

teaspoon paprika, cayenne (if using) and season with salt

and pepper. Shake vigorously and toss with the cauliflower

salad. Add grilled, poached or canned drained salmon.

The salad may be eaten warm immediately or chilled

overnight and dressed and eaten the next day.

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Directions



15/15

TotalNet

Carbs7.7g 3.3g

1½ Ounces Italian Dressing (3 Tbsp divided)

6 Ounces chicken breast

⁄ Tablespoon salt

⁄ Teaspoon black pepper

½ yellow summer squash, sliced lengthwise

½ Tablespoon extra virgin olive oil

⁄ Teaspoon dried thyme

¼ Tablespoon unsweetened ketchup

2 Cups salad greens

½ small tomato, chopped1 Ounce Cheddar cheese, shredded


Ingredients

Use the Atkins recipe to make Italian Dressing as amarinade for the chicken and as the dressing for the salad.Heat grill to medium, or heat broiler. Meanwhile, spoon 1tablespoon (1/2 oz) salad dressing over chicken breastcoating thoroughly. Sprinkle with a little salt and pepperand let stand until grill is ready.In a medium bowl, toss squash slices with oil until coatedon all sides. Sprinkle with remaining salt, pepper and thethyme; toss again to combine.Arrange chicken breasts and squash slices in a single layeron grill. Cook squash just until partially softened, 2 to 3

minutes per side. Transfer to a plate. (Be sure to discard anyleftover marinade.)Cook chicken until juices run clear when pierced with a forkand an instant-read meat thermometer registers 170°Fwhen inserted into the thickest part of breast, 8 to 10minutes per side.In a small bowl, combine 1 tablespoon salad dressing andthe ketchup. Place chicken and squash on a plate andspoon ketchup mixture over the chicken.Mix greens, chopped tomatoes, cheese and toss withremaining 1 tablespoon dressing. Serve with chicken andsquash.

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Directions

Grilled Italian Chicken withYellow Squash and Salad Cucumber with Greek Vinaigrette

¾ Cup sliced cucumber

1 Serving Greek Vinaigrette

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 0.5g • Fat 21g • Calories 195.5

Ingredients

Use the Atkins recipe to make Greek Vinaigrette.

Slice the cucumbers or cut into sticks. Enjoy with the

dressing.

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Directions


Sharons Meal Plan

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