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)
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)
- 1 serving Fluffy Biscuit – Low Carb Induction
- 2 teaspoons unsalted butter
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 Roasted Mashed Cauliflower (about 1/2 cup or 1/3 recipe)
- 1 tablespoon unsalted butter
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)
- 2 cups romaine hearts
- 2 tablespoons Creamy Ranch
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