Pork Roast | Roasted Mashed Cauliflower | Garlic Spinach – Atkins Induction Meal Plans

Posted by on May 27, 2014 in Atkin's Induction Meal Plans, Gluten Free Recipes, Low Carb Keto Recipes | 0 comments

Pork Roast | Roasted Mashed Cauliflower | Garlic Spinach – Atkins Induction Meal Plans

Fluffy Chix Cook serves another delish Atkins Induction Meal Plan featuring a big, hearty country breakfast. Country breakfasts should never be “off the table” when they are low carb and keto, too: low carb Fluffy Biscuit with butter, fried eggs in bacon drippings, bacon, sausage a zucchini curl with plenty of hot coffee with cream. Lunch is simple olive packed sardines on pork skins with plenty of yellow mustard and a side of grape tomatoes and hot pickled okra. Dinner is the full deal! Romaine and Ranch, Pulled Pork Roast with Roasted Mashed Potatoes and butter, with a side of Garlic Spinach! Who would be hungry on this meal plan? The full Atkins Induction day rings in at 20g net effective carbs.

 

 

 

 

2014-05-26 | Low Carb Atkins Induction Meal Plan (20g Effective Carbs)

 

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Breakfast

Coffee or Tea with Heavy Cream

Fried Eggs in Bacon Grease

Bacon and Sausage

Lunch

Sardines in Olive Oil with Yellow Mustard & Pork Rinds

Grape Tomatoes

Hot Pickled Okra

Dinner

Pulled Pork

Roasted Mashed Cauliflower

Garlic Spinach

Romaine Lettuce with Creamy Ranch

Daily totals: 1604 Calories; 129g Fat (71.7% calories from fat); 85g Protein; 30g Carbohydrate; 10 Dietary Fiber; 20g Effective Carbs

Breakfast:

coffee or tea and cream (103 Calories; 11g Fat (92.8% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carb)

  • 2 cups decaff coffee, black, unsweetened
  • 2 Tbsp heavy cream

Fluffy Biscuit with Butter (224 Calories; 19g Fat (77.0% calories from fat); 9g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Effective Carbs)

Fried Eggs (187 Calories; 14g Fat (70.7% calories from fat); 13g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carbs)

  • 2 large eggs
  • 1 teaspoon bacon grease

Bacon & Sausage (100 Calories; 8g Fat (70.3% calories from fat); 7g Protein; trace Carbohydrate; 0g Dietary Fiber; trace g Effective Carbs)

  • 1 bacon slices
  • 1 ounce prasek’s Pork and Beef Smoked Sausage

2 ounces zucchini (about 3/4 ounce) (8 Calories; trace Fat (7.1% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Effective Carbs)

 

Lunch:
Sardines with Mustard and Rinds (241 Calories; 16g Fat (59.1% calories from fat); 24g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)

  • 1 can sardines in olive oil
  • 1 tablespoon yellow mustard
  • 1/2 serving pork skins (about 4 1/2 pieces)

3 ounces grape tomatoes (29 Calories; 0g Fat (0.0% calories from fat); 1g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5g Effective Carbs)

2 pieces hot pickled okra (Talk O’ Texas) (5 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)

 

Dinner:
1/2 serving Slow Cooker Pulled Pork (3 ounces cooked meat) (242 Calories; 16g Fat (60.8% calories from fat); 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)

1 serving Roasted Mashed Cauliflower with Butter (289 Calories; 29g Fat (86.9% calories from fat); 3g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Effective Carbs)

1 serving Garlic Spinach (about 3/4 cup or 1/2 recipe) (77 Calories; 7g Fat (77.9% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs)

1 serving romaine & Creamy Ranch (100 Calories; 9g Fat (78.4% calories from fat); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)

 

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