atkins induction low carb food list 2 wk menu

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Atkins Induction:2 Week Menu Plan & Foods List

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Atkins Induction Low Carb Foods List

What is Atkins Induction really like? Get details from the experts about the first two weeks on Atkins Induction.

Worried about getting bored? Add a variety of flavors to your first Phase using the Official Atkins Plan: 14 days of Induction meals and this detailed low carb Induction Foods List.

Your New Low Carb PlateThe fat/protein/carb ratios suggested below represent an average range and are approximate. Most dieters adjust the ratio to fit their personal needs/goals.

For example, a low carb dieter who is weight lifting or building muscle may eat a higher percentage of protein and a little less fat.

Regardless, during Atkins Induction the bulk of your calories should come from fat, and you should limit your total carbohydrate intake to 20 grams or less per day.

You may eat any item on the Atkins Induction foods list below. To get you started, here’s a quick run-down of what you’ll be eating:



Fat and Oil

Aim for 60-65% of total calories from fat and oils. Adequate fat content is vital to the success of your low carb diet.

Dr. Atkins advises eating a balance of natural fats (with a concentration on olive oil), and avoiding trans fats.

Protein

Aim for 20-25% of total calories from protein sources. Most protein foods, such as meat, seafood and eggs are zero carb or very close to it.

Vegetables

Aim for 5-10% of total calories from carbohydrates in the form of vegetables. During Atkins Induction, 12 to 15 grams per day of net carbs (total carbs minus the fiber) should come from vegetables.

Special Additional Foods

Small amounts of these foods may be added:

• 2 to 3 tbs Lemon or Lime Juice

• 2 to 3 tbs Heavy Cream or 1 oz Sour Cream

• Sugar Substitutes: Sucralose (Splenda), Saccharine (Sweet N Low)

• 10 to 20 Green or Black Olives

• ½ Small Avocado (Avocado is a fruit, but allowed on Induction.)

• Low Carb Snack Bars (Some low carb dieters cannot tolerate these, and their bodies still register the sugar alcohols as sugar. Unfortunately, I happen to be one of them.)

Official Atkins Induction ProgramDr. Atkins has an excellent free resource for planning your first two weeks. This publication includes 14 days of low carb and Induction-friendly meals.



Printable Atkins Induction Foods ListThese are your go-to foods during the Induction phase of Atkins.

( 3.6 MB .pdf Available at LowCarbeDiem.com )

This Atkins Induction list prints on a single sheet of paper and may be folded, accordion-style to fit easily in your wallet or pocket.




Atkins Induction FoodsHere are the details of the items featured on the printable Atkins Induction low carb foods list:

Meat, Fish, PoultryMost fish, poultry and meat generally do not contain carbohydrates. The exceptions are processed bacon and deli meat, which often have added starch as binders. Be sure to check the labels.

Enjoy cold-water fish and other low carb Induction foods containing omega 3 fatty acids.

• Meats: Bacon, Beef, Ham, Lamb, Pork, Veal, Venison

• Fish: Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout

• Shellfish: Clams, Crab, Mussels, Oysters, Shrimp, Squid

• Fowl: Cornish Hen, Chicken, Duck, Goose, Pheasant, Quail, Turkey

EggsEggs are a staple low carb Atkins Induction food. Add mushrooms, onions and peppers with imported cheeses to an omelet.

Tip: Add low carb spices for zest, and serve with a side of chunky bacon-feta-tomato salad.

All Eggs: Deviled, Fried, Hard-boiled, Omelets, Poached, Scrambled or Soft-boiled

CheeseMost cheeses have less than 1 gm of carbs per ounce, but be sure to check the label. We are allowed 3 to 4 ounces of most cheeses every day during Atkins Induction, including cream cheese.

The exceptions are: Cottage Cheese, Farmer’s Cheese and other fresh/raw cheeses. These cheeses do not apply to the 3 to 4 ounce rule.



Type, Serving Size, Net Carbs

• Blue Cheeses, 1 oz, 0.7

• Cheddar, ½ cup, 0.0

• Cow, Sheep and Goat, 1 oz, 0.3

• Cream Cheese, 1 oz, 0.8

• Feta, 1 oz, 1.2

• Gouda, 1 oz, 0.6

• Mozzarella, 1 oz, 0.6

• Parmesan, 1 tbs, 0.2

• Swiss, 1 oz, 1.0

Vegetables12 to 15 net carbs each day should come from low carb vegetables.

Choose the lowest carb veggies from the Atkins Induction food list, and you’ll be surprised how much you can eat.



Lowest Carb Vegetables for Atkins InductionVegetable, Serving Size/Prep, Net Carbs

• Alfalfa Sprouts, 1 cup/raw, 0.4

• Argula, ½ cup/raw, 0.2

• Bok Choy, 1 cup/raw, 0.8

• Celery, 1 stalk, 0.8

• Chicory Greens, ½ cup/raw, 0.6

• Chives, 1 tbs, 0.1

• Cucumber, ½ cup, 1.0

• Daikon, ½ cup, 1.0

• Endive, ½ cup, 0.0

• Escarole, ½ cup, 0.0

• Fennel, 1 cup, 3.6

• Jicama, ½ cup, 2.5

• Lettuce Iceberg, ½ cup, 0.1

• Mushrooms ½ cup, 1.2

• Parsley, 1 tbs, 0.1

• Peppers, ½ cup/raw, 2.3

• Radicchio, ½ cup/raw, 0.7

• Radishes, 10/raw, 0.9

• Romaine Lettuce, ½ cup, 0.2



Low Carb Vegetables for Atkins InductionThese vegetables are slightly higher in carbohydrates than the lowest carb veggies above, but if you measure carefully, it’s simple to add them to your diet.

Vegetable, Serving Size/ Prep Net Carbs

• Artichoke, ¼ of medium/boiled, 4.0

• Artichoke Hearts, 1/in water, 1.0

• Asparagus, 6 spears/boiled, 2.4

• Avocado, 1 whole/raw, 3.5

• Bamboo Shoots, 1 cup/boiled, 1.1

• Beets, ½ cup/canned, 4.7

• Broccoli, ½ cup/boiled, 1.6

• Broccoli, ½ cup/raw, 1.0

• Broccoli rabe, 1 ounce, 1.3

• Broccoflower, ½ cup, 1.4

• Brussels Sprouts, ¼ cup boiled, 2.4

• Cabbage, ½ cup/boiled or raw, 2.0

• Cauliflower, ½ cup/boiled or raw, 1.0

• Chard, ½ cup Swiss/boiled, 1.8

• Collard Greens, ½ cup/boiled, 4.2

• Eggplant, ½ cup boiled/raw, 1.8

• Hearts of Palm, 1 heart, 0.7

• Kale, ½ cup, 2.4

• Kohlrabi, ½ cup, 4.6

• Leeks, ¼ cup/boiled, 1.7

• Okra, ½ cup/boiled or raw, 2.4

• Olives, green, 5, 2.5



• Olives, black, 5, 0.7

• Onion, ¼ cup/raw, 2.8

• Pumpkin, ¼, cup/boiled, 2.4

• Rhubarb, ½ cup, unsweetened, 1.7

• Sauerkraut, ½ cup canned/drained, 1.2

• Peas, ½ cup edible podded, 3.4

• Spaghetti Squash, ½ cup/boiled, 2.0

• Spinach, ½ cup/raw, 0.2

• Summer Squash, ½ cup/boiled, 2.0

• Tomato, 1 raw, 4.3

• Turnips, ½ cup/boiled, 2.2

• Water Chestnuts, ½ cup/canned, 6.9

• Zucchini, ½ cup sautéed, 2.0



Spices and HerbsBe sure to check for added sugar or starch.

• Basil, 1 tbs, 0.0

• Cayenne Pepper, 1 tbs, 0.0

• Cilantro, 1 tbs, 0.0

• Dill, 1 tbs, 0.0

• Garlic, 1 clove, 0.9

• Ginger, 1 tbs, 0.0

• Oregano, 1 tbs, 0.0

• Pepper, 1 tbs, 0.0

• Rosemary, 1 tbs, 0.0

• Sage, 1 tbs, 0.0

• Tarragon, 1 tbs, 0.0



Salad Dressings and GarnishesIf you choose a salad dressing that is not listed below, aim for less than 2 net carbs per serving.

Dressing

• Blue Cheese, 2 tbs, 2.3

• Caesar, 2 tbs, 0.5

• Italian, 2 tbs, 3.0

• Lemon Juice, 2 tbs, 2.8

• Oil and Vinegar, 2 tbs, 1.0

• Ranch, 2 tbs, 1.4

Garnishes

• Crumbled Bacon, 3 slices, 0.0

• Diced Hard-Boiled Egg, 1 egg, 0.0

• Sautéed Mushrooms, ½ cup, 1.0

• Sour Cream, 2 tbs, 1.2

Fats and OilsThere are no net carbs here, but a single serving equals 1 tablespoon. Focus on olive oil, especially virgin or extra-virgin.

Butter and other saturated fats (like coconut oils and butters) are acceptable if eaten in balance with healthy fats.

• Butter

• Mayonnaise (Select full fat with no added sugar.)

• Olive oil

• Vegetable Oils: Canola, Walnut, Soybean, Grape Seed, Sesame, Sunflower, Safflower



BeveragesDr. Atkins advises drinking eight, 8 oz glasses of water every day. Soda water or carbonated water with sugar-free flavors are ok, and diet sodas sweetened with sucralose (Splenda) are also acceptable.

• Clear Broth/Bouillon (Check for added sugar.)

• Cream: Heavy or Light

• Coffee and Tea: Decaffeinated or Regular

• Club Coda

• Diet Soda (Check the label for carbs.)

• Flavored Seltzer (Must be zero carb.)

• Herb Tea (No barley or fruit sugar added)

• Water: Filtered water, Mineral water, Spring water, Tap water

Artificial SweetenersDr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of saccharine (Sweet N Low) are also allowed.

• Splenda: (sucralose) 1 packet, 1 net carb

• Sweet N Low: (saccharine) 1 packet, 0.9 net carbs



Foods Not Allowed on InductionBasically, here’s the rule:

If it’s not on the Atkins Induction food list, it isn’t allowed.

Steer clear of the following:

• Grains and anything made with them, including bread, cake, pastries.

• Pasta, or anything else made of flour.

• Dairy products, except for cheeses and cream in limited quantities.

• Starchy vegetables, such as potatoes, beets, corn.

• Fruits/Fruit Juice

• Legumes

• Nuts

• Deli Salad (Sliced deli meat often has added sugar and starch.)

• Any Processed Food

• Alcoholic Beverages



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atkins induction low carb food list 2 wk menu

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