Atkins’ Low Carb Induction Menus




Breakfast: 2 Egg Muffins

Lunch: Cheeseburger, lettuce, mayo, pickles

Dinner: Grilled Chicken Legs, Salad


Induction Food List Printable PDF

List with some do’s and don’ts

Induction Recipes at Low Carber

Breakfast Recipes at Low Carber

Recipes from LowCarbFriends Forums (now closed)

Linda Sue’s Induction Menus

More Induction Recipes

Oopsie Rolls Thread with lots of great pics and recipe ideas!

My Low Carb Rolls recipe

DAY 2 (- 1 lb.)

Breakfast: 2 Egg Muffins

Lunch: Grilled Chicken Legs, Salad (lettuce, boiled eggs, cheese, green pepper, onion, bacon)


Dinner: 1 cheeseburger, small mixed salad

Snack: 1 mozzarella string cheese



Day 3 (- another 1.5)

I was doing a little reading today about Atkins 1972 and came across some interesting advice for someone not losing…

“You might be getting plenty of fat it just depends. Are your eggs fried in butter? Hot dogs can be very high in fat depending on which kind you get. I think the big dinner franks have like 33g of fat per hot dog. Is your chicken prepared with olive oil or some other kind of fat? Is it a whole breast (both halves) or half a breast? How much of this one carb dressing are you eating?

I think you should plug it into fitday or myplan and get the exact levels. Look at the packaging on your hot dog and salad dressing and plug in the other amounts of fat. I don’t think you should gorge yourself.

You might want to cut out the hot dogs, they may be causing you to retain water. The cheese might be doing it too, exactly how much cheese are/were you eating?

Why not switch to something more like
Breakfast – 1c coffee w/ 1pkt splenda, 2 eggs fried in 1T butter and 1oz sliced tomatoes or a handfull of spinach.

Lunch – 6oz chicken breast seasoned with a dry rub and browned in 3T olive oil and 2 c mixed salad greens with a little green onion, half an avocado, 1T crumbled gorgonzola and maybe a little diced cucumber or mushroom slices and 2T full fat dressing.

Dinner – 8oz wild salmon prepared with lemon and 1T butter and some parsley and garlic, 1 cup of steamed broccoli with 1T butter.

If you want dessert maybe a cup of SF Jello and 1-2T of heavy cream (fluid) whipped up.

Eat until you are satisfied. No need to stuff yourself. Drink plenty of fluids and stay hydrated.”

“I second this! Sometimes our body holds onto “weight” but we are really losing “fat” and inches. Just because one “loses weight” does not mean you are losing “fat”.

A good indicator is the measuring tape and how your clothes feel.

Remember every “body” is different, we lose, gain, and maintain all differently.”

Breakfast: 2 egg muffins (recipe on my blog)

Lunch: 2 grilled chicken legs,  small mixed salad, 1 boiled egg

Dinner: (was busy and ate late) small beef pattie with 1 slice of American cheese, 1/3 of a pickle



DAY 4 (-1.5 for a total of 4)

(added a One-A-Day for Women, 150 mcg Kelp)

Breakfast: (out of muffins and in a rush) 1 oz cheddar cheese, 1 mozz cheese stick, water

Lunch: Nachos Supreme (with no beans, chips, or tomato), pork skins, water with a squeeze of lemon

Dinner: Going to a youth camp fundraiser.  Plan on having a cheeseburger (sans bun) with toppings on the side.

DAY 5 (stayed the same)

Breakfast: Bacon and fried eggs, 1/2 oz cheese, 8 oz diet Pepsi chased by water

Late lunch/Dinner: Was out of town so I had more chipless Beef nachos, water with lemon.  Got no picture.

DAY 6: (down 1 for a total of 5)

Breakfast: Mock Danish  (It was quite yummy!  I used Truvia in place of Splenda.  The topping made this dish!)

Here’s the recipe for those unable to access the video.  Thanks for bringing that to my attention!  🙂


2 oz Cream Cheese, softened

1 egg

1.5 – 2 tsp Splenda (**count against artificial sweetener count for the day)

1/2 tsp Vanilla

dash of cinnamon

1 TBS Ground Flax meal (optional)

Mix all this together with a fork and cook it in the microwave for 1:45.

1 TBS Butter
.5 tsp Splenda
Dash Cinnamon

Place ingredients in the glass cup or bowl and cook in the microwave for 30-45 seconds.  Pour over the mock danish.  Enjoy!

Here’s mine:

Dinner: Sunday Covered Dish Dinner at church.  I’m taking a Layered  Salad and SF Jello Parfaits.  My friend who is doing induction is bringing me a small grilled steak.  I may take some Roasted Chicken and maybe some sauteed mushrooms as well, if I can get it all done in time.

Just found out another LC friend is bringing deviled eggs.  yay!

Snack: Mock Danish 😀  I didn’t eat just a lot of dinner since I wasn’t overly hungry.  Later on, I felt like I wanted something, so I decided to try the Mock Danish again.  We’ll see how the sweetener and cream cheese affect my loss.

DAY 7 (down .5 for a total of 5.5)

Breakfast: Mock Danish

Lunch: Taco Salad with lightly seasoned ground beef, lettuce, 1 slice of tomato, diced and 1 T diced onions, shredded cheddar, dressing made with mayo and a little Ranch dip powder

DAY 8 (stayed the same)

Breakfast: Mock Danish

Lunch: (on the road) 1 chicken thigh, 1 chicken leg, 1 chicken tender, water

Dinner: (out) Hamburger Steak, Loaded Salad with Ranch, green beans, water.  (I only ate half the steak, all of the salad, and a few green beans.  I will have leftovers for lunch today.  :))

Salad Before

DAY 8 (-.5 for a total of 6)

Breakfast: 2 Egg Muffins (with beef instead of pork)

Lunch: Leftover Hamburger Steak sauteed with the green beans and topped with cheese, side salad of lettuce, cucumber, ranch dressing made with mayo.

Dinner: We ate late at our new Chick-fil-a.  I had a grilled chicken with no bun and a side salad with ranch.

DAY 9 (+.5 for a total of 5.5)

(added 1000 mcg daily Chromium Picolonate)

Breakfast: 2 Egg Muffins (with beef instead of pork)

Snack: (Hungry day!) Mock Danish

Lunch: Cheeseburger, pickle slices

Dinner: Chicken breast with mozzarella, ranch, water

Snack: very small shake made with cream, 1 teaspoon PB, ice, 1 pk Truvia

DAY 10 (-.5 for a total of 6)

Breakfast: Mock Danish

Lunch: Grilled chicken salad with Ranch from Neil’s BBQ.

Snack: SF Peanut Butter Cup (ack!  hope it doesn’t hinder me)

Dinner: (Was at the hospital with my MIL) Ate some Pizza toppings with a little ranch when I got home from the hospital.

DAY 11(stayed the same)

(They moved my MIL to a hospital 45 miles away, so we left right after breakfast to go be with her and we were there all day!  I did the best I could with what I had available.)

Breakfast: Mock Danish

Lunch: In the hospital cafeteria…Baked BBQ Chicken Quarter, Roasted Zucchini, water with lemon

Dinner: It was late when we left the hospital, so we ran through the line at McDonald’s.  I got a McDouble and didn’t eat the bread.  I did sneak a few fries (this is a NO-NO!) from my daughter.  So I’m bad!  I paid for it on the scale with no loss.

Snacks: Being stuck in a windowless waiting room all day on a beautiful sunny day is no fun.  I did stress eat I think.  I had a few sugar free cookies which is another NO-NO.  Once again, I’m not recommending this for Induction.  Sometimes things just happen.

On to the best snack…if you’ve never had these pork skins…find them!  They are some of the best I’ve ever had.  Very soft and great BBQ flavor!  They are made in Mississippi.  I had a small bag of these.

DAY 12(stayed the same)

Actually, I’m happy that I stayed the same! lol  Yesterday was not a good day.  So I am back on track again today.

Breakfast: Grilled Onion and Cheddar Omelet.  I will post the recipe on my home page, water

Lunch/Dinner: I will eat later.  Hoping to get the hubby to do some grillin’ for me!  🙂

And he did!  Steaks!  I sauteed some mushrooms to go with them.  They were wonderful!

Since it was Sunday and I ate an early dinner, I wanted to make a special induction friendly treat.  I made the 3 Minute Chocolate Cake (cupcake) and frosted it with some Chocolate Whipped Cream.

The cake recipe can be found here.  The only thing I changed was I used 1 tsp of coconut flour instead of almond flour.

DAY 13 (stayed the same)

Breakfast: 2 egg omelet with mushrooms and cheddar

Lunch: Steak and mushrooms with cheddar


Dinner: Hamburger with mustard only, 1 pickle spear, water

Snack: Mock Danish

DAY 14 (- .5 for a total of 6.5)

Breakfast: 2 egg omelet with cheddar

Lunch: Pizza toppings, ranch dressing, water

Dinner: Grilled steak, green beans


DAY 15 (stayed the same)

Breakfast: Mock Danish

Lunch: (Ate Chinese with a friend)  Pork, chicken, green beans, sauteed cabbage, 1/2 boiled egg, water

Dinner: Leftover 1/3 Grilled steak, 1 grilled chicken leg, mushrooms, onion, cheddar, water

Some of the goodies my hubby grilled for me:

DAY 16 (down.5 for a total of 7!)

Breakfast: Mock Danish (made with 2 eggs)

Lunch: 2 grilled chicken legs, ranch

Dinner: mushroom quesedilla (off plan 😦 )

Today has been so rough, I hate to call it Induction.  Hoping for a better day tomorrow.

DAY 17 (stayed the same)

Breakfast: was rushed so I had a handful of nuts (not IF)

Lunch: chicken tenders

Dinner: having a church fellowship meeting where my pastor will do all the grilling…so I’ll be having grilled meat and coleslaw.  I’m making the coleslaw, so I know there will be no added sugar. (Had tenderloin, chicken, coleslaw)

Weekend: Over the weekend I stuck to plan most of them time with a couple of treats, such as a Sugar Free Mocha Frap from Starbucks.  I stayed the same.

MONDAY: Woke up with a 1.5  gain…back to plan.

Breakfast: 3 thin slices of ham spread with mayo and rolled up, in the shell sunflower seeds

Lunch: Pizza toppings

Dinner: small portion of pork tenderloin, green salad with ranch

Snack: 1 tsp peanut butter

TUESDAY: Got new digital scales and gained 15 pounds! I have seen a difference of 7 or so pounds between scales, but never 15!!! It’s like I have to lose that weight all over again, so that’s pretty disgusting.

Breakfast: Mock Danish, 3 sausage links, water

Lunch: small burger with mustard, small salad with ranch

Dinner: Ribeye, salad with ranch

Snack: sunflower seeds

WEDNESDAY: (up 1 lb – may be retaining fluid)

Breakfast: 3 sausage links

Lunch: Salad with corned beef brisket that was cooked on the grill last night for several hours, ranch, water

Dinner: Cheesy Burger Skillet

THURSDAY: ( – 1)

Breakfast: 3 pieces of bacon

Lunch: Chicken, ranch dip


Snack: in the shell sunflower seeds


We were in Nashville visiting family, doing a little shopping and we stayed at the Opryland Hotel.  What a gorgeous place!  I will be posting some pictures soon.

I tried to stick to general low carb.  Some of the foods I had…eggs, bacon, low carb protein shake, chicken and veggies.

I’m waiting a few days to weigh in.  😀


Breakfast: 4 slices of bacon

Lunch: Pizza toppings, salad

Dinner: grilled Ribeye, roasted broccoli

Snack: no sugar added fudge bar


Breakfast: 3 slices bacon, 1 thin protein waffle




Sharing my progress with


39 responses to “Atkins’ Low Carb Induction Menus

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  10. Just wondering which recipe you use for the Mock Danish. Thanks

    • I’m using Bowulf’s. On my Induction Page there is a recipe video. I make it according to his instructions, but had to adjust the cooking times for my microwave. 🙂

      • Don’t know if I have that recipe or not. My computer’ video capability is broken. I need a new computer! It’s going to be awhile.
        Anyway thanks for answering.

      • oh, my! That’s something I never even considered! I’ll post the recipe underneath the video.

      • Thank you so much for posting the recipe. It is a bit different from the ones I’ve tried so I’ll definitely give it a try. Thanks again.

      • You’re welcome!

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