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-   -   20 carbs a day...menu track (http://www.lowcarbfriends.com/bbs/atkins-induction/800232-20-carbs-day-menu-track.html)

gab 03-24-2013 03:45 PM

20 carbs a day...menu track
Hi all - i really need to start keeping track and count of what I eat/drink and total each day. So I figured here is a great place to do so. Feel free to join me.

Know that while I keep my count of net carbs at 20 (18-25) range, i do allow for foods that are not on the strict induction list like greek yogurt and almonds. Plus the occasional sugar free chocolate bite.

So today Sunday
B: coffee, sweetner and milk, flax muffin - 4c (may need to edit that)
L: bacon cheeseburger on a salad - 8c
Snack: salami and provolone slice, 1 liter of water - 3c

D - i haven't really planned yet. Probably should since it is almost 6. Probably tuna salad with celery sticks.

gab 03-24-2013 08:18 PM

Tuna 0c and celery 3c (at the most).

So day's total is 18c.


shelby'snana 03-24-2013 10:14 PM

WTg Gab ! Glad you started this !

gab 03-25-2013 09:48 AM

Thanks Laura!

B: greek yogurt with 1 tbsp sf apricot jelly. Coffee with milk and as. 12c.

Girlfriend with her twins is coming to visit today through wed, so not quite sure what food we will be having.

gab 03-25-2013 05:53 PM

L: salami and provolone 3c
D: steamed chicken and veggies 2 cups. - not sure the count 5c?

So that's 20. If i am hungry in a bit I will let myselfup to another 5... Maybe i will juststick to water.

gab 03-26-2013 12:11 PM

B: coffee milk, salami and provolone 4c
L: small greek salad - 6c?

Lindy in Louisiana 03-26-2013 12:22 PM

Wow, you're able to do this with company there? My hats off to you. Keep up the good work :jumpjoy::jumpjoy::jumpjoy:

gab 03-26-2013 01:27 PM

Thanks for the props.
So far its worked out :). We ordered in chinese so i just ordered from the special diet menu - just steamed chicken and veggies. And then today we went to Ikea and so i just got the salad. Not sure for dinner tonight what is going to happen, we were thinking tacos. So that i can customize over salad.

peretroika 03-27-2013 05:05 AM

These are great! I agree eating LC with company is so tough!

Have you made cream cheese muffins yet? Those are pretty LC and keep me SO full. Company would probably like them too:

peretroika 03-27-2013 05:06 AM

double post!

shelby'snana 03-27-2013 09:13 AM

Wow ! 10 lbs already >> WTg Gab !!

gab 03-27-2013 01:14 PM

I do love those muffins. Haven't had a chance to make them. This week for sure!

cmcd1070 03-27-2013 01:57 PM

I'll join you. It will help me stay on track =) Please correct my numbers if they're wrong!! I need help because I get different carb numbers from different sources (ie... 5 green olives is .7 c per Atkins but the bottle of green olives I have says 1 olive = 1c)

Induction Day 3:

B: 2 eggs scrambled in the microwave with 1oz cheddar and hot sauce (2c) Decaf Earl Grey tea no sugar (0c)

L: 1c iceburg lettuce, sliced turkey, 1oz cheddar, 2Tbs oil & vinegar (3c) Crystal Light 0

S: 1 Atkins (it says approved for all phases) bar (3c)

D: not yet planned. Maybe a 4oz steak with steamed veggies?

8 carbs so far today if I'm counting correctly?

gab 03-27-2013 05:43 PM

Hi welcome :).

Today was super busy but lots of fun. Lots of walking and chasing 3 under 2 year olds :)

B: coffee, milk, 2.5 eggs and cheese 4c
L: tuna with mayo and 4 celery stalks 2c
S: salami and cheese 3c
D: steamed chicken and veggies - 3? Carbs

12c total...though i did have some crystal light and i know some folks add carbs for that.

gab 03-28-2013 08:58 AM

Lost 3 lbs :clap:

B: coffee, milk, 2 splenda greek yogurt w/ freeze dried raspberries 12c. (Seems a bit high but it is more of a brunch)

cmcd1070 03-28-2013 09:32 AM


Originally Posted by gab (Post 16341156)
Lost 3 lbs :clap:

Congrats!! =)

I did have a few bites of steak and about 1/2 cup steamed broccoli for dinner. It is my TOM, so I broke my own rule of only weighing once a week and peeked at the scale this morning. I am UP 5lbs.

The first couple of days on induction I was really binging, even though it was low carb food, I was eating massive quantities of it because I was really coming down HARD from no sugar. But thank God that has levelled off today and I feel like the Atkins Flu has lifted too. Yay! =)

Todays Menu:

B: 2 boiled eggs 2c decaf Earl Grey no sugar 0c
(I brought smoked ham not sugar cured and cream cheese but i'm full!!)
S: peppered smoked turkey 0c string cheese 1c
L: leftover steak 0c leftover veggies 2c
D: shrimp cooked in butter, garlic and parmesean with a squeeze of lemon (will need to figure out total carbs first)

Should be around 10c for the day?

gab 03-28-2013 10:38 AM

I did the same thing when i first started. Allowed myself anything legal but didn't count carbs just to break the carby cycle.

L: 4 eggs scrambled, with some cheese and 2tbsp of salsa. 5c

gab 03-28-2013 05:00 PM

D: green beans and steak and a few sliced carrots. 2c

misty1028 03-29-2013 10:56 AM

Gab had to pop in and say Hi, looks like our old thread has died:cry: Love the new pic of Sam, he's growing up so fast. Wtg on 3lbs down. Your on your way. I restarted too. Was doing so good and then whoops, up again and summers coming, some day.

cmcd1070 03-29-2013 01:50 PM

I didn't end up making dinner, I just had some pork rinds. I love not having such a huge appetite! Day 5 Induction, down 2lbs finally.

I think cutting out the Atkins bar helped, and upping fat maybe?
Today -
B 4oz steak and 2 eggs oe, decaf coffee with .25oz sf creamer (2c)
L pork rinds and Mojito Crystal Light (1c)
D if I bother to eat, probably the shrimp and broccoli. Still need to put that into the Carb Counter first. Lots of butter and a little fresh parmesean
S sf popsicle (1c)

moniruth 03-29-2013 03:50 PM

Thanks gab for starting this thread!

2 nights ago I had a celebration and had 2 glasses of red wine, but didn't eat any of the crappy food. Still, it threw me out of ketosis and yesterday I felt really gross but I stuck to induction food however ate too much cheese. Today, I am back on plan.

B: 3 eggs w/sesame oil and soy sauce, coffee & hwc. 3c
L: roast lamb, cauliflower mash and green salad, 5c
S: sf jello and coffee/hwc 2c
D: tuna and green salad and pork rinds 2c

This morning I am getting the ingredients to make LC flax bread, as I need some *help* with the ol' BM's...I found this recipe online and it looks very handy, what do you think?
Flax Bread Recipe - Low-Carb Focaccia-Style Flax Bread

gab 03-29-2013 05:20 PM

Hi all welcome :)

B: greek yogurt, 1 tbsp apricot jelly sf., coffee 16c
L: herb turkey and cheese roll ups 0c if i follow the pkg
D: boston market 1/4 white chicken and mixed veggies 5c

Off to church. Bbl to catch up

gab 03-29-2013 07:15 PM

Hi Misty - good to see you Iam glad you popped in, feel free to stick around too! I miss hearing about you and your world. Sam is getting big. Took him for his first haircut today. Never again! What a traumatic event lol. He looks older now :cry: but still adorable in every way. 3 months of work to go then I am off for the summer :up: have you been relaxing? Did your snow melt away yet?

Ruth - that bread sounds good. I make the flax muffins once in awhile and i love that as bread. I had a bottle of beer a couple of nights ago and was very grateful it didn't mess with me too much. Last time I had a drink was over a month ago.

Cmcd - shrimp and broccoli yum! That should be pretty low on the count. Broccoli is one of my go to veggies.

moniruth 03-30-2013 05:04 AM

Just thought I would update on the flaxbread: The recipe that I posted above (in a link) is perfect and the bread turned out exactly like in the video/pictures. But the taste is definitely on the eggy side- it reminds me of egg cookies if anyone has ever had them, quite popular in Europe as a way of getting kids to eat more fibre or a sweet alternative treat. I immediately made a small sandwich (I couldn't resist!) with some mayo, lettuce and corned beef...YUM! After the first bite or so the taste wasn't so weird. Just a heads up.

What about the one minute muffins? Or flax muffins- are they the same with the egg taste? We don't have a microwave so I haven't made them yet.

Just to make you all groan: I also baked some great cheesecake muffins for during the week so I am all LC ready this week. But then I had to make BAGELS for my husband and kids for Easter brunch tomorrow. Torture!!!! I got my son to help so that at the end he felt like they were "his" bagels and then of course I wasn't going to taste one. They smelled sooooo good! But thank goodness I made my bread and muffins for me. DH was a little annoyed that I spent all afternoon in the kitchen but wth??? Bagels???He has no idea!!

gab 03-30-2013 05:25 AM

One minute muffins don't taste all that eggy to me. Just dry sometimes, but i like butter so that isn't an issue really for me :). Bagels one of my favs. We are having breakfast with the Easter bunny today, hopefully they have lc options besides coffee and then tomorrow morning we have breakfast at the church. I know some food will be lc friendly as well but french toast and bagels too. I love all breakfast foods.

cmcd1070 03-30-2013 08:34 AM

Good Morning! So, I got a little binged out yesterday, I'm not sure why but I did go buy some sf jello and sf koolaid so maybe that set me off? I ate all low carb stuff, I ended the day with 11 carbs per the Atkins tracker -

D I did make the shrimp and broccoli with a whole stick of butter and a little fresh cheese. My husband LOVED it and said he didn't even miss the noodles. yay! It turned out very lc. My tracker app said I was at 8% carbs 69% fat and 23% protein. I THINK that's close to what I should be at, even after binging on lc stuff?

Having said that, I'm up a lb today, back to 178. I'm sure when my husband wakes up he will be down another pound after drinking his six pack yesterday = \ I wish it was so easy for me!

I have no appetite yet today and have nothing planned, will have to post later with my food counts for today.

gab 03-30-2013 06:23 PM

B: salami and cheese 3c
L: scrambled eggs, 2 slices bacon, coffee 3c
S: akins shake 2c
D: browned beef with salsa and mozz cheese 6c

Total 14c. Pretty low day for me.

cmcd1070 03-30-2013 08:50 PM

B not hungry
L grilled beef, pork and shrimp over lettuce and shredded cucumbers 6c
D 1 celery stick and cheese spread wedge 2c
sf mojito crystal light 1c

I paid for the low carb binge yesterday, omg! lesson learned!

gab 04-01-2013 05:07 AM

B: eggs and bacon, coffee
L: atkins shake
D: cauliflower, lamb, and ham
S: two sf peppermint patties and then i indulged in a pb chocolate egg. Justnot easter without my reeses' lol

cmcd1070 04-01-2013 09:30 AM


B: 3 boiled eggs 1.5c
L: tuna salad on celery 1.5c
D: 1/4 c bacon fried green beans 2c
S: Carb Smart chocolate ice cream bar 4c

9c total for the day

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