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Old 08-20-2013, 05:57 AM   #1
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questions about menu - specifically salad....induction.

hey, hey, hey...the big man is back!!! Took a wrong turn and just kept going...lol..Anyway, Im back to high protein, high fat, etc....the only question I have at this point is related to salad....I try and eat 7 or 8 egg whites, with 1 whole egg each morning....for lunch I will eat half a rotisserie chicken and blue cheese dressing.....at dinner I usually have a ribeye with blue cheese followed up by a big bowl of salad, tomatos, feta, almonds, oil and vinegar...i might have a few slices of cucumber as well...I am in the first week of induction and am not so sure about this menu...can I please hear your thoughts...Many Thanks, Blue
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Old 08-20-2013, 06:58 AM   #2
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I'm not that familiar with any but the '72 version of Atkins which would not allow the nuts (too many carbs) and carbs just need to stay below 20gm per day. Is there a reason you're eating just the egg whites rather than the whole egg?
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Old 08-20-2013, 07:03 AM   #3
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Typically you would split the salad among 2 meals rather than have a big salad at one sitting.
Also, watch tomatoes. The carbs can add up fast. Cherry tomatoes @ about .7g carbs each are an easy way to keep track
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Old 08-20-2013, 07:12 AM   #4
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Quote:
Originally Posted by Aomiel View Post
I'm not that familiar with any but the '72 version of Atkins which would not allow the nuts (too many carbs) and carbs just need to stay below 20gm per day. Is there a reason you're eating just the egg whites rather than the whole egg?
good point, thanks...I forgot about the whole egg white thing....whole eggs today!!! Thanks.
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Old 08-20-2013, 07:13 AM   #5
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Originally Posted by Dottie View Post
Typically you would split the salad among 2 meals rather than have a big salad at one sitting.
Also, watch tomatoes. The carbs can add up fast. Cherry tomatoes @ about .7g carbs each are an easy way to keep track
Thanks...how about broccoli and butter at dinner? small salad at lunch - scratch the tomatos (not overly impressed with them anyway!!!)
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Old 08-20-2013, 07:16 AM   #6
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For broccoli, I'd suggest weighing it because "a cup" depends on how it's cut
100g by weight of raw broccoli is about 6.5g carbs and 2.8g fiber, so net carbs would be 3.7g.
Butter is always nice
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Old 08-20-2013, 07:28 AM   #7
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Originally Posted by Dottie View Post
For broccoli, I'd suggest weighing it because "a cup" depends on how it's cut
100g by weight of raw broccoli is about 6.5g carbs and 2.8g fiber, so net carbs would be 3.7g.
Butter is always nice
Thanks Dottie! Can yougive me some ideas of what I can have with my steak which would be real low carb? Thanks
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Old 08-20-2013, 09:33 AM   #8
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lol well, google "atkins induction food list" and there are a lot of super low-carb veggies that you may enjoy
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Old 08-21-2013, 04:00 AM   #9
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Originally Posted by Bigblue View Post
Thanks Dottie! Can yougive me some ideas of what I can have with my steak which would be real low carb? Thanks
These are net carbs.... note the serving sizes. For example, broccoli serving size is listed as 1/2 cup. Doesn't mean you can't have a whole cup---means you have to count the carbs accordingly.

Measure the following salad vegetables raw.

Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts ½ cup/raw 0.2
Arugula 1 cup/raw 0.4
Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.1
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.4
Escarole ½ cup 0.1
Fennel ½ cup 1.8
Jicama ½ cup 2.5
Iceberg lettuce 1 cup 0.2
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 6/raw 0.5
Romaine lettuce 1 cup 0.4

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable Serving Size/ Prep Net Carbs
Artichoke 1/2 medium 3.5
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1.0
Avocados ½ whole (raw) 1.8
Bamboo shoots ½ cup 1.2
Broccoli ½ cup 1.7
Broccoli raw ½ cup 0.8
Broccoli rabe ½ cup 2.0
Broccoflower ½ cup 2.3
Brussels sprouts ¼ cup 1.8
Cabbage ½ cup (raw) 1.6
Cauliflower ½ cup (raw) 1.4
Swiss chard ½ cup 1.8
Collard greens ½ cup boiled 2.0
Eggplant ½ cup 2.0
Green String Beans 1 cup 4.1
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ¼ cup 2.3
Leeks ½ cup 3.4
Okra ½ cup 2.4
Olives green 5 0.1
Olives black 5 0.7
Onion ¼ cup 4.3
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Snow peas and snap peas in pod ½ cup with pods 3.4
Spaghetti squash ¼ cup boiled 2.0
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5
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