4 Atkins Recipes for Whole day
Breakfast
Almond Protein Pancakes
List of Ingredients:
2 ounces Vanilla Whey Protein#1/4 cup Almond Meal Flour#3 tablespoons Whole Grain Soy Flour#1 teaspoon Baking Powder# 3 large Eggs (Whole)#1/3 cup Large or Small Curd Creamed Cottage Cheese
How to cook
1.Mix the protein powder (1oz is about 4 Tbsp), almond meal, soy flour and baking powder together.#2.Whisk the eggs, then blend together with the cottage cheese (substitute cream cheese if cottage cheese is not on your accepted foods list).#3.Heat a large nonstick skillet or griddle over medium heat. Lightly grease with butter or canola oil. #4.Using about 1/4 cup per pancake, drop batter onto the skillet. When bubbles begin to form in the middle of each pancake, turn over and cook another 2 minutes or until firm.#5.Repeat, keeping pancakes warm in the oven.
Lunch
Califfornia Burrito Recipe
List of Ingredients:
2 tortillas Low Carb Tortillas#1/2 tablespoon Canola Vegetable Oil#11/2 large Scallions or Spring Onions#2 ounces Green Chili Peppers (Canned)#1/2 medium whole (2-3/5″ diameter) Red Tomato#1/2 teaspoon Salt#1/4 teaspoon Black Pepper#4 large Eggs (Whole)#1/8 teaspoon Red or Cayenne Pepper#4 sprigs Cilantro (Coriander)#1/2 cup shredded Cheddar Cheese #1/2 serving Tomatillo Salsa
How to cook
2 tortillas Low Carb Tortillas#1/2 tablespoon Canola Vegetable Oil#11/2 large Scallions or Spring Onions#2 ounces Green Chili Peppers (Canned)#1/2 medium whole (2-3/5″ diameter) Red Tomato#1/2 teaspoon Salt#1/4 teaspoon Black Pepper#4 large Eggs (Whole)#1/8 teaspoon Red or Cayenne Pepper#4 sprigs Cilantro (Coriander)#1/2 cup shredded Cheddar Cheese #1/2 serving Tomatillo Salsa
Evening Snacks
Jalapeno Garlic Southwest Eggs
List of Ingredients:
6 hard boiled eggs#2 tablespoons mayonnaise#1 tablespoon plain yogurt#1 tablespoon minced onion#¾ teaspoon chili powder#1 tablespoon cider vinegar#1 teaspoon garlic, finely minced #½ teaspoon jalapeno, finely minced
How to cook
1.Peel the eggs and slice the eggs in half. Carefully remove the yolks to a mixing bowl and arrange the
whites on a platter.#2.Mash the yolks well with a fork and then mash in the mayonnaise and yogurt. When the mixture is smooth, stir in the remaining ingredients. #3.Spoon the mixture back into the hollows in the egg whites. You may sprinkle a tiny bit of chili powder, jalapeno or paprika on top
Dinner
Baked Eggs and Asparagus Recipe
List of Ingredients:
8 spear, small (5″ long or less) Asparagus#1/4 cup Heavy Cream#2 large Eggs (Whole)#2 tablespoons Almond Meal Flour#1 tablespoon Parmesan Cheese (Shredded)#1/8 teaspoon Garlic#1/8 teaspoon Black Pepper
How to cook
1.Preheat oven to 400°F. Prepare a small oven safe casserole or 4-inch by 3-inch dish with a little bit of oil. Set aside.#2.Boil the asparagus spears for 2 minutes until tender-crisp. Drain and run under cold water then pat dry. Arrange in the prepared baking dish.Pour cream over the asparagus and then crack two eggs on top.#3.In a small bowl blend together the almond meal, Parmesan cheese, garlic and black pepper. Sprinkle over the eggs and place in the oven. #4.Cook for 5-10 minutes depending upon how you like your eggs cooked. Longer time will result in a firmer yolk. The cream will puff over the edges of the eggs and the topping should be golden brown and fragrant.
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