day 1 induction - atkins
 

hi all

i am just starting on atkins (vegetarian) and here's my menu for the day - does this sound like it meets the rules? is my carb count right? any feedback would be great

Day 1

Breakfast (huevos mexicana adaptation - total 3 )
2 eggs scrambled with 2 small cherry tomatoes, cilantro, chili pepper & olive oil ( 2.5 net carbs)+ 1/2 c. lettuce mixed into eggs (0.5 net carbs)

Lunch (chopped mexican salad - total 6)
1 c lettuce salad w/ olive oil & lemon juice (2 net carbs) + 1/2 small tomato (2 net carbs) + 1/2 small avocado (2 net carbs)

Dinner (tofu chili rellanos + costa rican coleslaw - total 10.6)
1/2 roasted green pepper (4 net carbs) stuffed w/ 1/2 cup firm tofu (2.5 net carbs) + 1/2 small tomato (2) + 1/2 c lettuce (0.5) + 1/4 c. cabbage (0.6) + cilantro (0) + 1 tbs lime juice (1)

Snack (total 1.3)
1 oz cheese (0.8) + 1/4 c. slices of cucumbers (0.5)

(3) 20 oz. glasses of water + (1) 20 oz. glass of herb tea

Total Carbs for Day 1 = 21 net carbs

I'm new at this - so your input will be great

You might like to use the My P.L.A.N program on this forum or another food tracker (Fitday , NutritionData.com ) to check your carb counts. NutritionData.com allows you to build a recipe and review it's nutritional profile in a very neat summary; since it sounds (from your other post) as though you've got some interesting ethnic-cuisine cooking planned, that might be a good resource for you.

So your vegetarian protein sources will be eggs and tofu and cheese? You've probably read the many posts here advocating liberal use of "good" fats: that might be something to track as well, to make sure you're getting sufficient (particularly if your daily protein choices are constrained). Keep posting your menus and let us know how it's working for you.

Cheers--
Terry-24

Hey Terry

thanks for the lead...i'm having a little trouble with the My PLAN, because I don't exactly know how many grams are in each thing I eat... right now, I'm using a print version of the Atkins carb-counter as a guide... I assume that's accurate - anything that I should watch for?

In case you are interested,

today is italian inspired... I had a 2 egg omlette this morning with 3 tbs basil, 2 sm. cherry tomatoes & 1 tbs ea. of parmesan and feta cheese + a 1/2 c. of lettuce w/ dressing (0.3+1.4+0.2+0.5) + (0.5+0.5) = 3.4

For lunch I had a salad with 1/4 mushrooms, 3 sun dried tomatoes, 4 slices of mini-cuke + 1 c. of lettuce w/ red wine vinegarette (0.7+1.2+0.3+1+1) = 4.5

For dinner I plan to have a tofu version of eggplant lasagna -

stacks of tofu w/ 1/c eggplant, basil & 1 diced tomato+ 1/4 c. roasted peppers (2.5 + 2+.3+2.2 + 1.75) + 1/2 c. of salad (1) = 9.75

For a snack I'll have some havarti cheese rolled up in cucumber slices (0.5+0.4) = 1

This totals 19. I'll probably be hungry (if yesterday is any evidence, and may have an extra slice of cheese or half a hard boiled egg to quell my hunger)

Thanks for the tip about the fats... I did read the other posts, and it seems that as long as I stick to olive oil, and stay away from margerine, I would be including the right kind of fats - I think the qty. is enough - I use as needed to cook properly on a non-stick, so that should be around 1 tbs for cooking and 1 tsp./cup of salad - any more than that ruins the taste :)

Fats often help deal with hunger. And you might like to think beyond cooking oils for "fats": avocados, olives, sour cream, cream cheese, heavy cream.

Other suggestions??

Cheers--
Terry-24

hmmm... that's great, I would love to include olives as well as the creams. i'm having fun with this - thanks for your interest... i'm geared for an asian theme tomorrow