So, I’m up to day 6 of the plan and I think it’s going very well. I can’t tell you if I’ve lost weight, but I feel better and my clothes are a little looser. I didn’t weigh at the start and won’t weigh in at the doctor’s office until August, so it will be a surprise if I’ve dropped a few pounds. But I think the fit of my jeans will give me a pretty good clue before then.
Here’s the eating plan for this day:
|1 slice Bacon||0|
|Lunch||Roast Beef Rollup||4.4|
|Hard Boiled Egg||0.4|
|1/2 cup Riced Cauliflower||2|
Look at the first breakfast item and go bananas! A waffle on an induction period? Who ever heard of that? I can tell you that when I went on Atkins a few years ago, no kind of bread entered the picture and even longer back, the choices were extremely limited.
But now, with the newer approach, many more food are okay on induction. The reason this one works is that it’s made with flax meal rather than flour. While flax is a grain, it’s a marvelous one that has as much fiber in it as it has carbohydrates, so basically, it cancels itself out on the carb meter. Not everyone is a fan of flax meal and it can have some effect on your digestive system similar to a laxative, but I can say the golden flax is delicious and it does help regularity.
I really like this waffle and flax breads are okay in my book. But that is up to you to decide. If you don’t like it, hang in there. Almond flour waffles aren’t too many days away.
Fluffy Flax Waffles
I made a couple of minor changes in this. Atkins called for coconut milk and I didn’t want to open a 4 cup container for 1 tablespoon, so I sub’d in cream. I also added a little more sugar substitute. I barely had enough batter to fill my waffle iron, so next time I make it, I may add 1 more tablespoon of the protein powder. It also called for a pinch of salt, but if you use baking powder, there is enough salt in that. I am not sure what baking powder does in this recipe as I don’t think it reacts with the ingredients. Next time I make it, I will make it without the baking powder and see if changes anything.
1 tablespoon Coconut Milk or 1/2 tablespoon Cream plus 1/2 tablespoon Water
1/2 tablespoon Vegetable Oil
1/2 teaspoon Vanilla Extract
1/4 cup Golden Flax Meal
1 tablespoon Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1 tablespoon Sugar Substitute*
1/8 teaspoon Nutmeg
Preheat the waffle iron.
In a small bowl, use a whisk to mix the milk or cream and water with the egg, oil, and vanilla extract until blended. Add the rest of the ingredients and mix well.
Spray the waffle iron with baking spray or rub a little oil on the griddles to prevent sticking. Pour the mixture into the middle of the iron and spread it around with a spatula to make sure each well is coated.
Cook for two minutes until the steam from the iron is almost gone. If the lid lifts without resistance, then the waffle is done. If not cook about 10 seconds longer. The lid will lift easily when it’s done.
Cut the waffle in two and serve with butter and sugar-free syrup. I used Mrs. Butterworth’s, but there are several brands available.
Makes 2 servings.
Nutrition information per serving:
Calories: 176 Fat: 15.4 g Net Carbs: 0.6 g Protein: 6.3 g
* Use liquid sucralose or Xylitol or other sugar alcohol to avoid any carbs from the sweetener. The granulated variety has up to 1 net carb in the substance used to carry the sweetener.
Roast Beef Roll-up
I was so full from that waffle that I didn’t want a big lunch. I settled on a simple roast beef lettuce roll. This is easy to make and very satisfying. To add a little more protein, I also added a hard boiled egg. The meat and cheese can vary with your own preferences.
1 slice Colby Jack Cheese
1 thick sliced piece of Roast Beef (about 2 oz.)
1 tablespoon Philadelphia Chive & Onion Cream cheese Spread
1 slice Tomatoes – thinly sliced
1 leaf Romaine Lettuce
1 tablespoon Mayonnaise
Place lettuce on the plate, then put the roast beef on top and spread the cream cheese spread over the top. Put the cheese on top of that, then the sliced tomato. Put whole packet across a large leaf of lettuce, then roll from the narrow end to the larger end in a loose roll. Put face down on the plate. Use a toothpick to hold it together if needed.
Makes one roll.
Nutrition Information per roll:
Calories: 289 Fat: 23.1 Net Carbs: 4.4 g Protein: 16.3 g
Dinner was leftovers from Day 2, the Chile Verde Casserole. If you didn’t have leftovers, then here’s another option for a tasty dinner that is easy to make and induction-friendly. Try this delicious Salisbury Steak (that’s another name for hamburger steak.)