Newportian

 

 

Do not start Phase 2 until you have completed the induction period

Phase 2 Low Carb after 2 weeks of no more than 20 grams of Carbs per day

* indicates recipe is available
Day 1 Day 2
Morning Atkins Ready to Drink Shake and Blueberry Muffin
1 Atkins Ready to Drink Shake (1 can/serving)
1 Atkins Blueberry Ready to Eat Muffin
Creamy Scrambled Eggs with Canadian bacon  *
1 slice Atkins Bread
1 tsp. butter
1 oz. Canadian bacon
Afternoon Greek Chicken Salad  *
Herbed Grilled Pork Chop and zucchini salad  *
2 fresh radishes
4 cherry tomatoes
1 tbsp. Atkins Sweet Dressing
1 fresh medium zucchini
Evening Fish Salad with toast  *
1 slice Atkins Bread
*1 cup alfalfa sprouts
Ham and cheese salad
2 cups mixed salad greens
1/2 cup chopped or sliced cucumber
2 oz. Mozzarella cheese
1 tbsp. olive oil
2 tsp. apple cider vinegar
6 oz. deli ham
* 1/2 cup chopped onion
Snack Deli turkey and cheese
2 oz. deli turkey
1 oz. cheddar cheese
Smoked Salmon-Cream Cheese with Celery and Cheese Rounds  *
1/2 oz. Atkins Just the Cheese Rounds
Day 3 Day 4
Morning Egg Salad, vegetarian bacon and tomato  *
1 1/2 slices vegetarian bacon
1/3 medium size fresh tomato
Fried Eggs, ham and tomato  *
1/2 medium size fresh tomato
4 oz. deli ham
Afternoon Open-faced hamburger with mixed greens
1 frozen char-broiled beef patty, fully cooked
1 slice Atkins Bread
1 tbsp. mayonnaise
1 slice bacon
1/2 cup mixed salad greens
Open-faced roast beef, avocado and vegetable sandwich
5 oz. sliced, deli roast beef
1 tbsp. mayonnaise
1/3 cup chopped or sliced cucumber
1/3 cup peeled and chopped avocado
2 tomato slices
1 slice Atkins Multigrain Bread
Evening Olive tuna fish salad over greens
3 1/2 oz. tuna, packed in oil
6 Spanish stuffed olives
8 cherry tomatoes
3/4 cup chopped or sliced cucumber
1 tbsp. olive oil
2 cups lettuce, romaine or lettuce of choice
* 1/2 cup peeled and chopped avocado
Open-Faced Grilled Burger and Cauliflower Salad  *
*4 tomato slices
Snack Warm Scallop Salad  *
Atkins Bread with Olive Oil Dip  *
Day 5 Day 6
Morning Ham and Cheese Omelet with bread  *
1 slice Atkins Bread
Western Omelet  *
Afternoon Sardine salad
2 cups mixed salad greens
9 cherry tomatoes
2/3 cup chopped or sliced cucumber
4 oz. canned sardines in oil
1 1/2 tbsp. olive oil
2 tsp. red wine vinegar
Spicy Chicken with salad  *
2 cups mixed salad greens
2 tbsp. Atkins Sweet Dressing
4 cherry tomatoes
1/2 cup chopped or sliced cucumber
Evening Open-faced roast turkey and cheese sandwich
2 oz. roasted boneless turkey with skin
2 oz. Swiss cheese
1 slice Atkins Multigrain Bread
1 tbsp. mayonnaise
2 tsp. mustard
2 tomato slices
*6 baby carrots
Roasted chicken, Baked Brie with Sun dried Tomato and salad  *
3 oz. boneless roasted chicken thigh with skin
2 cups mixed salad greens
1 tbsp. Atkins Sweet Dressing
*4 tomato slices
Snack Atkins Orange Cranberry Muffin with cheese
1 Atkins Orange Cranberry Muffin (from mix)
1/2 oz. Mozzarella cheese
Tuna Salad with Olives and greens  *
1/3 cup chopped or sliced cucumber
1 cup mixed salad greens
Day 7
Morning Fried Eggs with bacon and bread  *
2 slices bacon
1 slice Atkins Bread
Afternoon Corned beef & cheese roll-ups with vegetables
6 oz. sliced, deli corned beef
3 oz. cream cheese
2 dill pickle spears
6 fresh radishes
1 tbsp. Atkins Sweet Dressing
Evening Turkey Burger with Avocado and salad greens  *
2 cups mixed salad greens
2 tbsp. Atkins Sweet Dressing
*4 tomato slices
Snack Tuna-celery salad
2 1/2 oz. tuna, packed in oil
1/3 tbsp. mayonnaise
3 large celery stalks
Recipes
Fish Salad*   
7 oz. fillet of fish of choice
1 tbsp. Atkins Sweet Dressing
4 cherry tomatoes
2 green onions
3 tbsp. fresh cilantro
Brush fish with little bit of the dressing and grill on both sides until fish flakes easily, being careful not to over cook. Rinse and chop tomatoes, green onions, and cilantro. Place vegetables in salad bowl; flake fish and top vegetables with it. Add dressing, sprinkle with cilantro, toss well and serve.
Greek Chicken Salad*   
3 1/2 oz. boneless roasted chicken thigh with skin
2 cups mixed salad greens
1/2 medium size fresh tomato
3 black olives
2 tbsp. olive oil and vinegar dressing
1/2 tsp. oregano
1 oz. feta cheese
Shred chicken and set aside. Rinse and dry salad greens, rinse and chop tomato and slice olives. Top greens with chicken, tomato and olives. Pour dressing over salad and sprinkle with oregano and crumbled feta cheese.
Creamy Scrambled Eggs*   
2 large eggs
2 tbsp. heavy cream
Lightly whip eggs together with cream. Over medium heat, spray non-stick skillet lightly with cooking spray and add scramble egg mixture until set.
Herbed Grilled Pork Chop*   
5 oz. lean, boneless pork chop
1/2 tsp. oregano
1/4 tsp. dried rosemary
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/3 tbsp. olive oil
Preheat either grill or broiler. Rinse and pat dry the pork chop; set aside. Mix olive oil with spices on a small platter; rub pork chop with spice mixture to coat. If possible, cover with plastic wrap, refrigerate and let stand for about 15-20 minutes for flavors to permeate the chop. Grill pork chop approximately 6-8 inches from heat source for 5-7 minutes per side or until inside is no longer pink. Serve.
Smoked Salmon-Cream Cheese with Celery   
1/2 oz. smoked salmon
1/2 oz. cream cheese
1/2 large celery stalk
Chop salmon and mix with cream cheese until thoroughly blended. Cut celery into sticks and serve with cream cheese.
Warm Scallop Salad*   
2 1/2 oz. scallops
2/3 tbsp. olive oil
1/2 green onion
1/2 tbsp. fresh cilantro
1/4 cup chopped bell pepper
1 cup mixed salad greens
Rinse and dry scallops. If using large scallops, cut into quarters. Rinse and chop green onion and cilantro; set aside with chopped pepper. In nonstick skillet, heat half of the oil over high heat; add scallops and sauté for about 2 to 3 minutes, or until lightly golden. With a slotted spoon, transfer the scallops to a bowl. Reduce the heat to medium and add remaining oil. Sauté peppers and onions for about 2 minutes. Remove from heat, mix with scallops and set aside. Place lettuce in a large bowl, top with scallop mixture, sprinkle with cilantro and serve.
Egg Salad*   
2 hard boiled eggs
2/3 tbsp. mayonnaise
1/2 tsp. Dijon mustard
Chop egg and mix with the mayonnaise and mustard.
Open-Faced Grilled Burger*   
5 oz. ground beef
1/4 medium size onion
1/2 tsp. black pepper
1 slice Atkins Bread
Chop onion. In a medium sized mixing bowl, blend onion with ground beef and black pepper. You may add any herbs or seasonings to taste. Form beef into a patty. In a non-stick skillet over medium heat, cook burger patty 3-4 minutes on each side or until cooked through. Serve on Atkins bread.
Cauliflower Salad*   
1/2 cup fresh cauliflower
1/2 tbsp. mayonnaise
1/4 tbsp. fresh lemon juice
1/4 tsp. black pepper
1 green onion
1/4 packet of SPLENDAŽ sweetener
Wash and trim cauliflower; cut into bite sized florets. In a microwave safe dish, add water to cauliflower and cover. Microwave about 3-5 minutes, or until crisp tender, stirring halfway through cooking time. Allow cauliflower to cool. Rinse and chop green onion. In a small dish, blend mayonnaise, lemon juice, Splenda sweetener, black pepper, and chopped green onion. Add mayonnaise mixture to cauliflower and mix thoroughly.
Fried Eggs*   
2 large eggs
2/3 tbsp. olive oil
Heat oil in a nonstick skillet to medium heat. Add eggs, cover and lower heat to low for about 3 to 4 minutes until eggs are set.
Atkins Bread with Olive Oil Dip*   
1 slice Atkins Bread
1/2 tsp. oregano
1/2 tsp. dried rosemary
2/3 tbsp. olive oil
Mix olive oil, rosemary and oregano. Use as a dip for bread.
Ham and Cheese Omelet*   
1 tsp. butter
2 large eggs
1/2 oz. cheddar cheese
2 oz. deli ham
Dice ham and cheese and set aside. Beat the eggs and set aside. Heat a nonstick skillet with butter to medium and immediately add the egg mixture; lower heat to medium. As soon as pan is heated, pour in eggs and swirl pan to cover the entire surface. Layer ham and cheese over one half of the skillet and cover. Cook for 3-4 minutes until set, and then using a spatula, gently fold one side over the other. Cook the eggs until set and serve.
Baked Brie with Sun-dried Tomato*   
2 oz. Brie cheese
1/2 oz. sun-dried tomatoes
1 tbsp. fresh parsley
1/2 tbsp. sliced almonds
Heat oven to 450 degrees F. Trim rind off the top of the cheese. Place on an oven-proof pie plate. Dice the tomatoes and chop parsley. Mix tomatoes with parsley; spread over cheese. Sprinkle with almonds, then bake 5-7 minutes, until heated through. Serve hot.
Spicy Chicken*   
1 tsp. canola oil
1/4 tsp. paprika
1/4 tsp. thyme
1/4 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. nutmeg
6 oz. boneless chicken breast
Preheat oven to 350 degrees F. In a small bowl mix oil and spices. Rinse and pat dry chicken breast; rub with mixture. Arrange chicken on a baking sheet; cover and refrigerate for at least 30 minutes. Bake chicken 25 to 35 minutes or until cooked thoroughly.
Western Omelet*   
2 green onions
2 cherry tomatoes
2 large eggs
1 1/2 oz. cheddar cheese
1 tsp. butter
Use shredded cheese or dice the cheese. Chop the green onions and tomatoes. Lightly beat the eggs and add onions and tomatoes. Heat a non-stick skillet to medium heat and add butter. As soon as butter melts, add the egg mixture and lower heat to medium-low; add the cheese. Cook the eggs until set, lifting the edges of the omelet so the uncooked portions runs underneath and the eggs are completely cooked.
Tuna Salad with Olives*   
2 oz. tuna, packed in oil
2 Spanish stuffed olives
1 fresh radish
1/3 medium size fresh tomato
1/2 tbsp. mayonnaise
Drain and flake tuna; set aside. Chop olives, radish and tomato and mix with tuna and mayonnaise until well blended. Serve.
Turkey Burger with Avocado*   
5 oz. ground skinless turkey breast
1 tsp. Worcestershire sauce
1/4 tsp. garlic powder
1/4 tsp. paprika
1/4 tsp. black pepper
1/4 cup peeled and chopped avocado
1 slice Atkins Bread
Mix ground turkey lightly with Worcestershire sauce and spices to form patty. Grill or broil about 5-7 minutes on each side. Top with avocado and serve open face on top of bread.
Fried Eggs*   
2 large eggs
2/3 tbsp. olive oil
Heat oil in a nonstick skillet to medium heat. Add eggs, cover and lower heat to low for about 3 to 4 minutes until eggs are set.
Shopping List
Dairy
2 oz. Swiss cheese
3 tsp. butter
3 oz. cheddar cheese
4 oz. cream cheese
3 oz. Mozzarella cheese
1 oz. feta cheese
12 large eggs
2 oz. Brie cheese
2 tbsp. heavy cream
Meat/Fish/Poultry
1 oz. Canadian bacon
6 oz. sliced, deli corned beef
5 oz. sliced, deli roast beef
7 oz. boneless roasted chicken thigh with skin
2 oz. roasted boneless turkey with skin
3 slices bacon
12 oz. deli ham
2 oz. deli turkey
6 oz. boneless chicken breast
7 oz. fillet of fish of choice
5 oz. ground skinless turkey breast
3 oz. scallops
1 oz. smoked salmon
5 oz. ground beef
5 oz. lean, boneless pork chop
Frozen Foods
1 frozen char-broiled beef patty, fully cooked
Produce
4 large celery stalks
2 slices vegetarian bacon
4 medium cucumbers
15 cups mixed salad greens
2 cups lettuce, romaine or lettuce of choice
6 medium size fresh tomatoes
3 packages cherry tomatoes (approximately 15 per package)
1 fresh medium zucchini
2 cups peeled and chopped avocado
9 fresh radishes
1 medium size onion
1 oz. sun-dried tomatoes
4 tbsp. fresh cilantro
1 bell pepper
6 green onions
1 cup fresh cauliflower
1 tbsp. fresh parsley
1 package of baby carrots (approximately 20 baby carrots per package)
1 cup alfalfa sprouts
Canned/Bottled
4 oz. olive oil
2 tsp. apple cider vinegar
2 tsp. red wine vinegar
8 Spanish stuffed olives
4 oz. canned sardines in oil
2 dill pickle spears
1 cup Atkins Sweet Dressing
1 Atkins Ready to Drink Shake (1 can/serving)
5 tbsp. mayonnaise
8 oz. tuna, packed in oil
1 tsp. canola oil
1 tsp. Worcestershire sauce
3 black olives
2 tbsp. olive oil and vinegar dressing
Dry Goods
2 slices Atkins Multigrain Bread
1 package Atkins Quick Cuisine Orange Cranberry Bake Mix
1 Atkins Blueberry Ready to Eat Muffin
8 slices Atkins Bread
1 oz. Atkins Just the Cheese Rounds
1 tbsp. sliced almonds
1 packet of SPLENDAŽ sweetener
Condiments
2 tsp. mustard
2 tsp. black pepper
1 tsp. chili powder
1 tsp. garlic powder
2 tsp. oregano
1 tsp. paprika
1 tsp. nutmeg
1 tsp. cumin
1 tsp. thyme
1 tsp. dried rosemary
1 tsp. Dijon mustard
Fruit/Juice
1 fresh lemon
 

This is a 2000 year old Miraculous Diet Bread recipe

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Old World Diet Bread Recipe