Day one

Breakfast

115g full fat Greek yogurt topped with 30g fresh raspberries

Carbs – 5g

 

Snack

30g cubed cheese

Carbs – 0g

 

Lunch

Salad made with 1 tomato, 1 spring onion, 50g cucumber, 30g rocket leaves and half avocado. Top with one tin salmon. Drizzle with 1 tbsp olive oil.

Carbs – 8g

 

Snack

5 Green olives

Carbs – 0g

 

Dinner

Stir-fry made with 100g tofu, 50g sliced red pepper, 50g Beansprouts, 35g button mushrooms and ½ small onion, chopped. Stir-fry with 2 tbsp soya sauce.

Carbs – 9g

Follow with 115g natural whole milk yogurt, stir in 1 tbsp ground flaxseeds.

Carbs – 6g

 

Day two

Breakfast

Omelette made with 2 eggs, ½ sliced avocado and 30g cheese

Carbs – 2g

 

Snack

Atkins Creamy Vanilla shake

Carbs – 0.1g

 

Lunch

Cream of Cauliflower soup (serves 4)

• 3 tablespoon butter
• 1 onion, fresh, med
• 4 celery stalk
• 1000 ml vegetable broth
• 600 gram cauliflower
• 5 teaspoon xanthan gum
• 120 ml double cream
• 1 teaspoon salt
• 2 teaspoon ground pepper

 

Melt the butter over low heat and sauté the onion and celery in it until they are limp. Combine this with the broth and cauliflower in a large saucepan and simmer until the cauliflower is tender. Use a slotted spoon to transfer the vegetables into a blender and then pour in as much of the broth as will fit. Add the xanthan and puree the ingredients. Pour the mixture back into the saucepan. Stir in the cream and add salt and pepper to taste. 

Carbs – 6.9g per serving

 

Snack

50g honeydew melon

Carbs – 4g

 

Dinner

100g tofu hot dogs with 60g cauliflower, steamed and then mashed with 30g shredded cheese. Serve with mixed salad of 100g mixed greens, 50g cucumber and 5 cherry tomatoes, drizzle with extra virgin olive oil.

Carbs – 9.5g

Follow with 115g cottage cheese & 3 sliced strawberries

Carbs – 4g

 

Day three

Breakfast

Combine 200ml unsweetened almond milk with 2 tbsp almond butter and icecubes

Carbs – 7g

 

Snack

1 hard boiled egg

Carbs – 0.6g

 

Lunch

2 veggie burgers topped with 2 slices cheese. Serve with 200g mixed salad leaves, 10 black olives and drizzle with 1 tbsp EV olive oil

Carbs – 7g

 

Snack

100g Greek yogurt topped with 60g hazelnuts

Carbs – 4.5g

 

Dinner

175g tuna steak, grilled. Serve with 6 asparagus spears, 85g steamed pak choi and 50g cooked lentils

Carbs – 10g

 

 

Day four

Breakfast

Smoothie made with 200ml unsweetened soy milk, 90g tofu and 100g frozen strawberries. Blend well.

Carbs – 9g

 

Snack

30g cubed cheese and 30g walnuts

Carbs – 1.5g

 

Lunch

1 tin tuna with 2 tbsp hummus. Serve with 30g romaine, 50g sliced red pepper, 1 spring onion and drizzle with EV olive oil

Carbs – 9g

 

Snack

2 celery sticks filled with 1 tbsp sugar free peanut butter

Carbs – 3g

 

Dinner

2 hard boiled eggs with 110g mixed salad, 1 tomato, 60g feta cheese, 5 black olives and oil

Carbs – 6g

Follow with Atkins Smooth Chocolate shake

Carbs – 1.0g

 

Day five

Breakfast

2 eggs scrambled with 80g sautéed spinach, ½ small chopped onion and 30g cheese

Carbs – 6g

 

Snack

½ avocado mashed and use 1 celery stick, chopped, to dip

Carbs – 3g

 

Lunch

85g tempeh sautéed with 15g button mushrooms, ½ chopped onion and 100g spinach. Drizzle with oil.

Carbs – 8g

 

Snack

40g edamame

Carbs - 3g

 

Dinner

Prawn Egg Foo Yung (serves 2)

• 1 teaspoon garlic powder
• 200 gram beansprouts
• 100 gram large prawns
• 2 tablespoon sesame oil
• 1 tablespoon soya sauce
• 400 gram cabbage
• 6 egg
• 1 onion, fresh, med
• 4 tablespoon canola oil

 

Add 2 tbsp oil to a frying pan and cook onions and cabbage until tender. Whisk eggs in a bowl and mix in soy sauce, sesame oil, spices, onion and cabbage mixture, and sprouts. Add remaining oil to frying pan. Ladle about 4 ounces of the mixture into the hot pan, as you would for pancakes, and sprinkle the prawn evenly on top of each. Cook 3 mins then flip over and cook another 3 mins.

Carbs – 12.3g per serving

 

Day six

Breakfast

115g cottage cheese with 30g almonds & 30g blueberries

Carbs – 10.5g

 

Snack

1 hard boiled egg

Carbs – 0.6g

 

Lunch

1 vegetarian ‘burger’ topped with ½ sliced avocado, 1 small sliced tomato and serve with mixed salad leaves

Carbs – 9.5g

 

Snack

30g pistachios

Carbs – 2.5g

 

Dinner

115g grilled salmon marinated in 2 tbsp low sugar teriyaki sauce and grilled to your liking. Make with 60g mashed cauliflower topped with 30g shredded cheese and 50g broccoli

Carbs – 5g

Follow with 115g Greek yogurt topped with 35g sweet cherries

Carbs – 7.5g

 

Day seven

Breakfast

115g Greek yogurt, stir in 1 tbsp almond butter and top with 30g blueberries

Carbs – 10.5g

 

Snack

5 green olives

Carbs – 0g

 

Lunch

Salad made with 5 cherry tomatoes, 45g chickpeas, 50g feta cheese, 1 tbsp fresh basil. Drizzle with EV olive oil

Carbs – 10g

 

Snack

Atkins Creamy Vanilla shake

Carbs – 0.1g

 

Dinner

2 Quorn unbreaded cutlets. Serve with 6 asparagus spears and salad of 110g mixed salad greens, 60g shredded cabbage and 1 tbsp mayonnaise (full fat)

Carbs – 11.5g

Follow with 40g melon

Carbs – 4.5g