Atkins Induction Eating Plan – Day 1

One of the questions that’s often come up on the Atkins support list on Facebook is what can I eat while I’m on Induction? People want menu ideas and recipes. Believe it or not, many delicious and satisfying meals come in at under 5 to 8 net carbs.

Recently, I decided to go back to Induction to try to get the weight loss kick started after gaining back about 25 lbs of my loss. Many factors contributed to this over the past year, such as eating out frequently, experimenting with new recipes, and some stress eating in the OMG, I have to try that! category. Now I have about 20 lbs more than I want on my body. So I’m going back to phase 1 to get back on track and I decided to document everything I eat for the next two weeks.

Even better, I am going to post my meals each day and give your the recipes or links to the recipes. I’ll even tell you which brands I use on some low carb items.

Day 1

To start this off, yesterday, June 6, 2017, this is what I had for each meal.

Cream cheese pancakes, with butter and zero carb maple syrup (Mrs. Butterworth’s) and 2 strips of bacon. I also had a cup of coffee with 1 teaspoon creamer and liquid sweetener.
Total net carbs: 4

You can find the Cream Cheese Pancakes recipe here. I did make an adjustment or two to it, but I’ll post those changes in a couple of days when I make them again.


I had a quesadilla made with 1 slice of 1/4″ thick ham, 1 slice Swiss cheese, and a low carb whole wheat tortilla cooked in 1 tablespoon butter.
Total net carbs: 4 g

Super simple recipe and here’s how you do it. Sorry, I didn’t take a photo so next time, I’ll do that and post it here.

Ham and Cheese Quesadilla

1/2 slice 1/4″ thick Ham (5″ diameter slice)
1 slice Swiss Cheese
1 Low Carb Whole Wheat Tortilla (3 nc)
1 tablespoon Butter

In a heavy skillet, warm the tortilla so it is pliable, then remove and melt the 1/2 of the butter. Put the ham and cheese slice alongside the middle of the tortilla and fold it over to form a pocket, like a turnover. Cook in the butter for about three to four minutes until the cheese begins to melt and the tortilla is lightly browned. Turn the pocket over and add the rest of the butter, sliding the tortilla around in the skillet to get the butter on it. (Alternately, you can butter the tortilla top while it is cooking, then just flip it over.)

Cook another three to four minutes until the bottom side is browned. Remove to a serving plate.

Makes 1 serving

Nutrition Information:
Calories: 150 Fat: 9.0 g Net Carbs: 3.0 g Protein: 15 g


I had Roasted Chicken Thigh with Spicy Seasoning, 1/2 cup Broccoli spears with butter, and 1 cup Green Salad with Romaine lettuce, spinach, chopped zucchini, chopped cucumber, and 1/4 of an avocado chopped and 2 tablespoons Walden Farms Chipotle Ranch Dressing (0 carbs). Total net carbs: 6.1 g

For a night time sweet, I had two pieces of Russell Stovers Miniatures Chocolate Candy – 0 net carbs.
Total for the day: 17.1 net carbs

That included the 1 nc for my chewable Vitamin B12. Must look for sugar free next time I buy.

Simple Roast Chicken

(Pictured at the top of the page)

2 large Chicken Thighs or Breasts, skin on
1/2 tablespoon Spicy Rub (0 net carbs) *
Butter-flavored Cooking Spray or 1 tablespoon Melted Butter

Preheat oven to 385 degrees (F.) Put a sheet of aluminum foil over a deep-sided pan, such as a jelly roll pan or a pie dish.

Wash the chicken pieces and dry with a paper towel. Place on the aluminum foil and spray the pieces on top or brush melted butter over them. If any of the skin is tucked under the chicken piece, pull it out and spread it on the sheet so that it will crisp. Pat the seasoning into each piece of chicken.

Put in oven and cook for 50 minutes. Check that the chicken is done and the skin is crisp. Remove from the oven and let sit about 5 minutes before serving.

Makes 2 servings.

Nutrition information per serving (thigh):
Calories: 92.1 Fat: 7.1 g Net Carbs: 0.0 Protein: 6.8 g

Nutrition information per serving (breast):
Calories: 300.4 Fat: 19.2 g Net Carbs: 0.0 g Protein: 30.3 g

The chicken breast is actually 2 half breasts, which is how they are usually sold. If you find small chicken thighs rather than the bigger, plump ones, then count two thighs as one serving.

* I use Blazin’ Blends Zesty Seasoned Salt, 0 calories and 0 carbohydrates

Close up of the green salad.

Green Salad with Zucchini & Avocado

1 1/2 cups shredded Romaine lettuce
1/2 cup chopped Spinach leaves
1/4 cup Zucchini, chopped
1/2 medium-sized Cucumber, peeled and chopped
1/4 Haas Avocado, peeled
1/2 teaspoon Lemon Juice
2 to 4 tablespoons Walden Farms Chipotle Ranch Dressing

In a large bowl, preferably with a lid, combine the lettuce, spinach, cucumber, and zucchini. Cut the avocado into small pieces and place in a small bowl, then add the lemon juice. This will help to prevent it from going brown. Put the rest of the avocado in a plastic baggie with a little lemon juice.

Put the lid on the bowl and toss the salad to mix the vegetables in. Serve on the plate or in a salad bowl, then top with the avocado. Pour chipotle ranch dressing over the top.

Makes two 1 servings.

Nutrition Information:
Calories: 53.9 g Fat: 3.4 g Net Carbs: 1.6 g Protein: 1.5 g

Come back tomorrow for Day 2 on Induction.