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Old 04-19-2011, 10:19 PM   #1
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Atkins Induction--Your Go To Foods

So, I plan to be in induction at least another 7 weeks (hopefully), and was wondering what everyone uses as their "go to" foods or staples that they always have on hand (Ie: foods that they couldn't live without in induction phase).

I'm starting to get bored of my food to the point where I feel forced to eat, and am looking for some ideas of how to keep induction tasty and exciting

I currently eat a lot of eggs (at least 3-4x week)
I eat vegan sausage/turkey bacon
Veggies I keep around are: Cauliflower, Romaine Hearts, Bell Peppers, Onions, & Mushrooms. I also have frozen varieties.
Protein shakes (protein powder, metamucil, low carb soymilk, PB, or tiny amount of frozen fruit)
Atkins Shakes (limit 1/day)
Atkins Bars (limit 1/day)
Chicken Breast
Ground beef
Cheddar Cheese, Colby Jack, Laughing Cow Swiss, Cottage Cheese

Im starting to get bored, and would love to know what others are eating to stay sane

I also want to buy coconut flour and coconut oil, but don't really have any ideas on what to do with it
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Old 04-19-2011, 11:55 PM   #2
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I love deviled eggs,they are a great go to snack. Egg salad, tuna salad, chicken salad.Pepperoni chips, cheese chip crackers,lettuce leaves and turkey roll ups,celery stuffed with cream cheese or any creamy salad,cukes and ranch dressing,string cheese,fried string cheese sticks,skillet pizza,sf jello and sf pudding.Just a few I hope this helps.
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Old 04-20-2011, 12:36 AM   #3
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Quote:
Originally Posted by Mad4Chillas View Post
So, I plan to be in induction at least another 7 weeks (hopefully), and was wondering what everyone uses as their "go to" foods or staples that they always have on hand (Ie: foods that they couldn't live without in induction phase).

I'm starting to get bored of my food to the point where I feel forced to eat, and am looking for some ideas of how to keep induction tasty and exciting

I currently eat a lot of eggs (at least 3-4x week)
I eat vegan sausage/turkey bacon (why not eat the real thing?)
Veggies I keep around are: Cauliflower, Romaine Hearts, Bell Peppers, Onions (Onions are not good for induction) , & Mushrooms. I also have frozen varieties. (What about lettuce, tomato, celery, cucumber?)
Protein shakes (protein powder, metamucil, low carb soymilk, PB, or tiny amount of frozen fruit)
Atkins Shakes (limit 1/day)
Atkins Bars (limit 1/day)
Chicken Breast (Try thighs, legs, wings or the whole bird! Buffalo wings are yummy!)
Ground beef (How about a steak? Or some chuck roast?)
Cheddar Cheese, Colby Jack, Laughing Cow Swiss, Cottage Cheese (cottage cheese is not for induction either, I think)

Im starting to get bored, and would love to know what others are eating to stay sane

I also want to buy coconut flour and coconut oil, but don't really have any ideas on what to do with it
See my thoughts above. During induction you should really try to eat very natural foods, and stay away from frankenfoods and artificial sweeteners.

There are endless varieties of induction foods, you just have to be willing to experiment a bit! There is a thread around here specifically for induction. I'll try to find it.
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Old 04-20-2011, 12:39 AM   #4
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Take a look through the stickies

Recipe Forum Sticky Threads - Low Carb Friends

Here is the induction thread
http://www.lowcarbfriends.com/bbs/lo...es-thread.html

Also search for oopsie rolls- they are great on induction
Also crustless quiche, chicken salad, curry chicken salad, stir fry, cauliflower "rice," Mockafoni and cheese, faux-tato salad, fried green beans, and last but not least...

Check Linda-Sue's website. She marks induction-friendly recipes with a *

Last edited by Aediekins; 04-20-2011 at 12:41 AM..
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Old 04-20-2011, 08:28 AM   #5
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Quote:
Originally Posted by Mad4Chillas View Post
So, I plan to be in induction at least another 7 weeks (hopefully), and was wondering what everyone uses as their "go to" foods or staples that they always have on hand (Ie: foods that they couldn't live without in induction phase).

I'm starting to get bored of my food to the point where I feel forced to eat, and am looking for some ideas of how to keep induction tasty and exciting

I currently eat a lot of eggs (at least 3-4x week)
I eat vegan sausage/turkey bacon
Veggies I keep around are: Cauliflower, Romaine Hearts, Bell Peppers, Onions, & Mushrooms. I also have frozen varieties.
Protein shakes (protein powder, metamucil, low carb soymilk, PB, or tiny amount of frozen fruit)
Atkins Shakes (limit 1/day)
Atkins Bars (limit 1/day)

Chicken Breast
Ground beef
Cheddar Cheese, Colby Jack, Laughing Cow Swiss, Cottage Cheese

Im starting to get bored, and would love to know what others are eating to stay sane

I also want to buy coconut flour and coconut oil, but don't really have any ideas on what to do with it
I just wanted to say that the things bolded really aren't acceptable on real induction. The atkins bars and shakes (even though the Atkins company says they are ok), I personally don't believe they belong on induction. Just had to point that out

Anyways, I have to have eggs in their many forms, tuna, mayo, mustard, franks hot sauce, chicken leg quarters, chicken breast, hamburgers, ground beef, sour cream, lettuce, and cheese.

I don't generally eat a lot of broccoli, cabbage, cauliflower, veggies like that, because they make me retain water quite a bit. In induction I use green onion instead of regular onion.
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Old 04-20-2011, 09:07 AM   #6
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roasted asparagus (cooked at about 400 degrees with olive oil, salt and pepper)
roasted cauliflower (same as above but I like to add red cayenne pepper and garlic)
taco salad (taco flavored beef, romaine, fresh uncooked salsa, cheese and guacamole or sour cream)
Fried eggs topped with cream cheese, bacon and chopped tomato
Fried eggs topped with bruschetta and cheddar
bunless burgers with all the fixings
ham or turkey rollups - I lay deli ham or turkey out and spread with cream cheese or laughing cow cheese, dill pickle, chopped onion and fresh spinach and then roll it all up
chiken salad and tuna salad
nuts (although I'm not sure if those are allowed on induction since I'm not specifically following atkins)
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Old 04-20-2011, 11:57 AM   #7
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Print out this grocery list, and make it your aim to try at least 3 new foods every week!

almonds *
arugula
avocados

bacon
beef
beef ribs
Black Olives
blackberries *
blueberries *
broccoli
butter

cabbage
cantaloupe *
cashew butter *
cauliflower, fresh
celery
cheeses, non-imitation
chicken breasts
chicken legs
Chicken thighs
chicken wings, frozen
chicken, canned
chicken, whole
4% Cottage cheese * (Carb counts run the
gamut for 4%. I'll save you the comparison hassle
right here: the 4% cottage cheeses by Daisy,
Friendship, and Target brands yield only 6 total carbs
per cup. For Breakstone's 4% and others, for
example? 10 per cup.)
cream cheese (cheeses are limited to 3-4
ounces per day)
cucumber

duck

eggs

flounder

garlic (fresh)
garlic (jar)
grape tomatoes
green beans
green leaf lettuce
Ground beef
ground flaxseed

Ham
Heavy Cream

Italian sausage
macadamia nuts *
Mayonnaise
Meat (All kinds, but avoid processed)
melon *
mushrooms

olive oil (extra-virgin)
onions

Peanut Butter *
pepperoni (But watch out for excess salt &
nitrates; may cause stalls)
peppers (green, red, yellow)
pickles
Pork
pork chops
pork loin chops, boneless
pork ribs
Pork rinds
pumpkin
pumpkin seeds *
full-fat dressings (Never get low-fat again!!)
raspberries *
Rib-eyes
roast

salad items
salmon
breakfast sausage (Check for "sugar"
listed in ingredients; brands such as Boar's Head and
others offer nitrate-free and reduced-salt)
shrimp
skirt steak
Smoked beef kielbasa
Sour Cream
spinach
Splenda (one packet = one carb)
squash
steak
Strawberries *
sunflower seeds *

tomatoes
trout
fresh tuna
tuna (canned - some brands offer no-salt options.
Check labels!)

Veggie dip, Bleu Cheese

Water, bottled

zucchini
unsweetened bakers chocolate *
unsweetened cocoa powder *


* Denotes foods safe after you've finished with the Initial 2-week Induction.
From Sugar Free Sheila's website
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Old 04-20-2011, 12:15 PM   #8
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Quote:
Originally Posted by Aediekins View Post
See my thoughts above. During induction you should really try to eat very natural foods, and stay away from frankenfoods and artificial sweeteners.

There are endless varieties of induction foods, you just have to be willing to experiment a bit! There is a thread around here specifically for induction. I'll try to find it.
I fill be in search of these recipes in the induction area....

Quote:
Originally Posted by MsWoods View Post
I just wanted to say that the things bolded really aren't acceptable on real induction. The atkins bars and shakes (even though the Atkins company says they are ok), I personally don't believe they belong on induction. Just had to point that out

Anyways, I have to have eggs in their many forms, tuna, mayo, mustard, franks hot sauce, chicken leg quarters, chicken breast, hamburgers, ground beef, sour cream, lettuce, and cheese.

I don't generally eat a lot of broccoli, cabbage, cauliflower, veggies like that, because they make me retain water quite a bit. In induction I use green onion instead of regular onion.
I've done atkins before, and I am currently doing a modified atkins induction as well as phase 1 of southbeach. In order for me to stay "sane" and not want to cheat its easier for me to just follow low carb and keep under my carb allowance even if some of the foods aren't typically induction foods.

I also eat the bars and the shakes because I am a full time graduate student and I also work at a hospital 4+ days a week so Im busy and those are easy foods I can keep in my car in case Im hungry. I know they arent the best but they do help curb cravings.

Also I do eat tomatos and cucumbers as well as others, the vegetables that I listed are ones that are just always in our fridge haha, the others tend to go quicker than most.

I love your idea of green onion though I will defintely have to pick some up at the store and investigate more in induction recipes.

Quote:
Originally Posted by camel? View Post
Print out this grocery list, and make it your aim to try at least 3 new foods every week!

almonds *
arugula
avocados

bacon
beef
beef ribs
Black Olives
blackberries *
blueberries *
broccoli
butter

cabbage
cantaloupe *
cashew butter *
cauliflower, fresh
celery
cheeses, non-imitation
chicken breasts
chicken legs
Chicken thighs
chicken wings, frozen
chicken, canned
chicken, whole
4% Cottage cheese * (Carb counts run the
gamut for 4%. I'll save you the comparison hassle
right here: the 4% cottage cheeses by Daisy,
Friendship, and Target brands yield only 6 total carbs
per cup. For Breakstone's 4% and others, for
example? 10 per cup.)
cream cheese (cheeses are limited to 3-4
ounces per day)
cucumber

duck

eggs

flounder

garlic (fresh)
garlic (jar)
grape tomatoes
green beans
green leaf lettuce
Ground beef
ground flaxseed

Ham
Heavy Cream

Italian sausage
macadamia nuts *
Mayonnaise
Meat (All kinds, but avoid processed)
melon *
mushrooms

olive oil (extra-virgin)
onions

Peanut Butter *
pepperoni (But watch out for excess salt &
nitrates; may cause stalls)
peppers (green, red, yellow)
pickles
Pork
pork chops
pork loin chops, boneless
pork ribs
Pork rinds
pumpkin
pumpkin seeds *
full-fat dressings (Never get low-fat again!!)
raspberries *
Rib-eyes
roast

salad items
salmon
breakfast sausage (Check for "sugar"
listed in ingredients; brands such as Boar's Head and
others offer nitrate-free and reduced-salt)
shrimp
skirt steak
Smoked beef kielbasa
Sour Cream
spinach
Splenda (one packet = one carb)
squash
steak
Strawberries *
sunflower seeds *

tomatoes
trout
fresh tuna
tuna (canned - some brands offer no-salt options.
Check labels!)

Veggie dip, Bleu Cheese

Water, bottled

zucchini
unsweetened bakers chocolate *
unsweetened cocoa powder *


* Denotes foods safe after you've finished with the Initial 2-week Induction.
From Sugar Free Sheila's website
I have tried most foods on the list, I am a poor graduate student however and I do have to work on a budget. Im also pretty picky on my meat...I dont like real bacon or sausage that much, I dont really like red meat a lot (although I did have a rib eye last week), and Im not a big fan of pork...so I eat a lot of chicken,turkey, and tuna.


Thank you guys though so much for the suggestions, I need to just get out of my monotonous food routine and start experimenting a little more.

Also what are oopsie rolls? I am intrigued
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Old 04-20-2011, 12:53 PM   #9
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i recommend making pork rind nachos. Put some pork rinds on a plate, sprinkle some cheese ( i used a mexican blend ) over it and pop it in the microwave for a few seconds ( until cheese has melted ) ... serve with sour cream, guacamole or salsa ( or all! but remember 2 tbsp of sour cream/1 oz is the limit ) Crunchy nummy goodness.

if you have a hardee's or carl's jr nearby i recommend the "six dollar" low carb burger ( without ketchup or onions ) i think it comes out to 3-4 net carbs. Apparently you can get the other burgers low carb style too.. I had this for the first time yesterday and liked it a lot!

here's a thread you can refer to for the oopsie rolls ( i have not made them yet, but they look interesting! ) : http://www.lowcarbfriends.com/bbs/lo...ll-tweaks.html

Oh and there's some great recipe ideas in this link for the oopsie rolls ( including a burger which looks quite nice): Low carb bread? Try Oopsie rolls! - A Pinch of Health - Australian Low Carb Forum

You can also try this site for recipes : Linda's Low Carb Menus & Recipes - Home ( Linda's Low Carb, if you've not seen it before )
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Old 04-20-2011, 01:39 PM   #10
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Quote:
Originally Posted by Mad4Chillas View Post
I have tried most foods on the list, I am a poor graduate student however and I do have to work on a budget. Im also pretty picky on my meat...I dont like real bacon or sausage that much, I dont really like red meat a lot (although I did have a rib eye last week), and Im not a big fan of pork...so I eat a lot of chicken,turkey, and tuna.
Its just a thought, but have you tried them lately? I've found that after going on atkins my tastes have changed, and many foods I never really liked before now taste super yummy!
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Old 04-20-2011, 08:00 PM   #11
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Quote:
Originally Posted by lyra View Post
i recommend making pork rind nachos. Put some pork rinds on a plate, sprinkle some cheese ( i used a mexican blend ) over it and pop it in the microwave for a few seconds ( until cheese has melted ) ... serve with sour cream, guacamole or salsa ( or all! but remember 2 tbsp of sour cream/1 oz is the limit ) Crunchy nummy goodness.

if you have a hardee's or carl's jr nearby i recommend the "six dollar" low carb burger ( without ketchup or onions ) i think it comes out to 3-4 net carbs. Apparently you can get the other burgers low carb style too.. I had this for the first time yesterday and liked it a lot!

here's a thread you can refer to for the oopsie rolls ( i have not made them yet, but they look interesting! ) : http://www.lowcarbfriends.com/bbs/lo...ll-tweaks.html

Oh and there's some great recipe ideas in this link for the oopsie rolls ( including a burger which looks quite nice): Low carb bread? Try Oopsie rolls! - A Pinch of Health - Australian Low Carb Forum

You can also try this site for recipes : Linda's Low Carb Menus & Recipes - Home ( Linda's Low Carb, if you've not seen it before )
I will have to retry pork rinds, I tried them once a few years ago and really did not like the taste much, but maybe if I make them nacho style they will be more appealing

Quote:
Originally Posted by camel? View Post
Its just a thought, but have you tried them lately? I've found that after going on atkins my tastes have changed, and many foods I never really liked before now taste super yummy!
I have, I mean I can eat bacon and sausage in small amounts (I prefer center cut bacon or maple flavored sausage), I really just prefer the fakey kind. I must be a strange breed of person...
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Old 04-20-2011, 08:21 PM   #12
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Try those pork rinds with cream cheese and jalapenos, if you like spicy food. Or as a dipper for my hot bean dip also easy to make....drain water from a can of black soy beans, while heating them in a pan, mash them up like refried beans (you'll have to cook them for a few minutes, adding some water to keep the consistency right). When the beans are nice and hot and soft, add some browned ground beef (or turkey breast), a small jar of sugar free salsa and pour into a ovenproof dish...top it with shredded cheese and pop into the oven (I use a toaster oven) to melt the cheese. The pork rinds add their own unique flavor to this dish...
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Old 04-21-2011, 09:52 AM   #13
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Just check out the induction food porn threads. They post pictures with recipes. That should give you some ideas.
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Old 04-21-2011, 12:08 PM   #14
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This may weird some of you out, but I've lately had a thing for canned ham. This is something that we had as kids....when camping. Never at home. But the other day they were on sale, so I bought one and put it in the fridge to chill.

Cut in wee cubes, (eaten with a toothpick) with a little pot of mustard....it's a fast little treat with no prep time, and no carbs. On my shopping list going forward for sure.

My problem with deviled eggs is this; a dozen HB eggs will last me a week as snacks. A dozen deviled eggs? Gone in two days...I love them so
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Old 04-21-2011, 12:59 PM   #15
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Quote:
Originally Posted by SherBel View Post
This may weird some of you out, but I've lately had a thing for canned ham. This is something that we had as kids....when camping. Never at home. But the other day they were on sale, so I bought one and put it in the fridge to chill.

Cut in wee cubes, (eaten with a toothpick) with a little pot of mustard....it's a fast little treat with no prep time, and no carbs. On my shopping list going forward for sure.

My problem with deviled eggs is this; a dozen HB eggs will last me a week as snacks. A dozen deviled eggs? Gone in two days...I love them so
I recently have been eating a lot of deviled eggs, or a deviled egg mash because im too lazy to make the real thing. I have always liked deviled eggs so this seems like its a good meal for me. Today I made a "deviled egg mash" with slices of cucumber to add some crunch. Very good.

Do any of you use peanut butter in induction, but limit the amount so you still stay in your net for the day? I like mixing it in protein shakes, or just eating a spoon of it. I feel it takes off my sweet cravings sometimes...I will have to look for a recipe to do more than just shakes with it
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Old 04-21-2011, 03:40 PM   #16
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I don't eat peanut butter while on induction, but that's only because I don't eat it normally. I wonder what that powdered peanut butter would be like?
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Old 04-21-2011, 11:29 PM   #17
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Peanut butter is not an induction food. If you're adding foods not on the induction list then technically you're doing OWL. Peanuts are actually a legume too, not a nut, so they are like rung 7 up the OWL ladder. So some people might have troubles in store if they add them in induction.
But, whatever works for you, go with it. Just be aware, and learn from your journey!
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Old 04-25-2011, 01:37 AM   #18
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I've been relying on Silk unsweetened almond milk as a base for smoothies. It has no net carbs, and is soothing if you have acid problems, which I do. Smoothies are pretty quick to make and easy to take along, and using SF Torani syrups for flavoring saves you carbs and gives you a wide choice of flavors. My basic recipe is:

8 oz. almond milk
A scoop of low-carb protein powder
1 TB of psyllium husk for fibre and thickening
1 oz. cream cheese (gives a really silky, rich texture to the smoothie, definitely worth the 1 carb)
2 TB SF Torani syrups
3-4 ice cubes or 1/4 c. water if you don't want it to be cold

Whirl ingredients in a blender until the ice is blended in. If you let it sit, the smoothie will get thicker. It comes out to 4-5 carbs, depending on the protein powder and 9 fiber, and it's a heck of a lot cheaper than the pre-made shakes.

Last edited by MerryKate; 04-25-2011 at 01:45 AM.. Reason: Changed recipe
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Old 04-25-2011, 06:07 PM   #19
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Quote:
Originally Posted by MerryKate View Post
I've been relying on Silk unsweetened almond milk as a base for smoothies. It has no net carbs, and is soothing if you have acid problems, which I do. Smoothies are pretty quick to make and easy to take along, and using SF Torani syrups for flavoring saves you carbs and gives you a wide choice of flavors. My basic recipe is:

8 oz. almond milk
A scoop of low-carb protein powder
1 TB of psyllium husk for fibre and thickening
1 oz. cream cheese (gives a really silky, rich texture to the smoothie, definitely worth the 1 carb)
2 TB SF Torani syrups
3-4 ice cubes or 1/4 c. water if you don't want it to be cold

Whirl ingredients in a blender until the ice is blended in. If you let it sit, the smoothie will get thicker. It comes out to 4-5 carbs, depending on the protein powder and 9 fiber, and it's a heck of a lot cheaper than the pre-made shakes.
I never thought of adding cream cheese to a protein shake but that sounds heavenly, I will definely have to give it a try!

Also, thanks everyone for all the replies! Very helpful!
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Old 04-26-2011, 07:00 AM   #20
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Oopsie rolls and Melles cheatos.

Both of these foods can be tweaked to mimic anything from cookies to hamburger rolls. They are brilliant!!

So I guess eggs...lots of eggs are needed.

Also...bran crisp crackers. In oil oil and garlic..
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Old 04-27-2011, 03:19 PM   #21
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I like the shakes but advise against the bars- I really think the sugar alcohol cant be eliminated and the carb count is most likely the first amount listed minus dietary fiber. ut the shakes seem to be ok- only 5 or so carbs to begin with.

Induction can be hard.. My favorite things are the shakes, cool whip and sugarfree jello, nachos without the chips (shredded lettuce, chicken, sour cream a little cheese and avocadoes), shrimp scampi and turkey bacon. Yum!
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Old 04-27-2011, 04:10 PM   #22
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Since your a student and busy, busy....make up a batch of whatever bacon you make and do BLT's and instead of bread or a wrap, just wrap it in a whole romaine leaf...they're quick and easy....and not eggs! LOL, I'm currently egged out--I always seem to run to BLTs, they taste so fresh, and you can eat several at a time, yummm!

KUTGW!!
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Old 04-27-2011, 05:33 PM   #23
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Quote:
Originally Posted by JayceeMN View Post
Since your a student and busy, busy....make up a batch of whatever bacon you make and do BLT's and instead of bread or a wrap, just wrap it in a whole romaine leaf...they're quick and easy....and not eggs! LOL, I'm currently egged out--I always seem to run to BLTs, they taste so fresh, and you can eat several at a time, yummm!

KUTGW!!
I will have to try that, I have always loved BLTs, I get sick of eggs pretty fast and when I eat them I can easily gross myself out halfway through eating lol. I think its a texture thing

Quote:
Originally Posted by Spanilingo View Post
Oopsie rolls and Melles cheatos.

Both of these foods can be tweaked to mimic anything from cookies to hamburger rolls. They are brilliant!!

So I guess eggs...lots of eggs are needed.

Also...bran crisp crackers. In oil oil and garlic..
Just made a batch of Oopsie rolls, love them--ate them with hotdogs!
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Old 04-28-2011, 07:24 AM   #24
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My three best friends while on Induction have been my food processor, my indoor grill, and my blender. Being busy and a student I don't know how much this helps you, but it has helped me tremendously.

My indoor grill has been a lifesaver because I have a problem with eating a lot of meat, and the perfect solution was to make kabobs with chicken or beef marinated in a low carb marinade (you have to make sure you check the labels, but many commercial marinades are low carb).

My food processor has gotten quite the workout since I've stumbled across all the recipes for using cauliflower in place of rice, mashed potatoes, even pizza crust.

My blender makes up my low carb protein shakes in a jiffy and the mixing cup even doubles as a mug, literally takes 2 minutes to make my shake in the morning so there's no excuse for me to start my day without a nutritious breakfast.

Oh, and my local fruit market always has great prices on all the veggies and protein I should be eating, which makes it much more appealing to me to eat right and not go off in search of low carb mail-order foods that only mimic the food I shouldn't be eating in the first place.

All these things really help me stay focused!
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