Dieta Atkins 1

OWL 40g Net Atkins Count
Day 1
Breakfast Mexi Peppers
Plan 1
Day 3
Garden Fritatta Turkey Sausage (6 oz)
Day 2
Mini Breakfast Sausage, Bell Pepper & Scallion Casserole Blueberries ( cup)
Day 4
Almond Protein Pancakes Blueberries ( cup)
Day 5
Wild Mushroom & Gruyre Omelets
Day 6
Spinach Pancake w/ Sunflower Seeds Cantaloupe ( cup cubed)
Day 7
Crustless Broccoli Quiche Strawberries (5 large)
Breakfast
Greek Yogurt (4 oz plain, whole-milk)
Net Atkins Count: 7g Atkins Advantage Recommended Milk Chocolate Delight Shake
Net Atkins Count: 8g Atkins Advantage Recommended Chocolate Chip Granola Bar
Net Atkins Count: 8g Atkins Advantage Recommended Smores Bar
Net Atkins Count: 10g Atkins Advantage Recommended Vanilla Shake
Net Atkins Count: 8g Atkins Advantage Recommended Peanut Fudge Granola Bar
Snack
Net Atkins Count: 1g Barbecue Pulled Pork
Net Atkins Count: 3g Asian Beef Salad
Net Atkins Count: 3g Greek Salad w/Grilled Chicken Breast Pistachios (30 each, dry roasted & salted) Greek Vinaigrette
Net Atkins Count: 1g Canned Salmon over Romaine & Artichoke Salad Tomato (1 small) Lemon Vinaigrette
Net Atkins Count: 3g Hot Dog Soup Endive, Cucumber & Cherry Tomato Salad Blue Cheese Dressing
Net Atkins Count: 3g Hearts of Lettuce w/ Shrimp & Creamy Goddess Dressing Green & Yellow Squash Kebabs
Net Atkins Count: 3g Grilled Chicken over Arugula w/Tomatoes & Avocado Italian Dressing Steamed Broccoli & Cauliflower Parsley Butter
Lunch
Classic Coleslaw without Carrots
Net Atkins Count: 14g Atkins Advantage Recommended Sweet and Salty Bar
Net Atkins Count: 9g Atkins Advantage Recommended Sweet and Salty Bar
Net Atkins Count: 9g Atkins Advantage Recommended Milk Chocolate Delight Shake
Snack
Net Atkins Count: 4g Beef Filet w/Bacon & Gorgonzola Butter
Net Atkins Count: 3g Cod & Broccoli w/Herb-Butter Hazelnuts - whole (1oz)
Net Atkins Count: 3g Grilled Pork Chop & Green Beans w/Mustard Sauce Spinach-Romaine Salad w/Chickpeas & Roast Pepper Creamy Italian Dressing Net Atkins Count: 15g
Net Atkins Count: 4g Stuffed Turkey Breast Spinach Salad w/Chickpeas Sweet Mustard Dressing
Net Atkins Count: 3g Beef Sirloin Saut w/Broccoli, Cauliflower & Parmesan Mixed Greens w/ Cherry Tomatoes Ranch Dressing
Net Atkins Count: 3g Pork w/Salsa Verde Watercress-Lettuce Salad w/Tomatoes Pumpkin Seeds (3 tbsp) Parmesan Peppercorn Dressing Net Atkins Count: 15g
Net Atkins Count: 1g Lamb Curry Green & Yellow Squash Kebabs Mixed Greens w/Avocado & Tomato Lemon Vinaigrette Net Atkins Count: 15g
Dinner
Arugula Salad w/Tomatoes & Cooked Lentils Creamy Italian Dressing Net Atkins Count: 12g
Mixed Greens w/Avocado, Tomato & Lentils Lemon Vinaigrette Net Atkins Count: 17g
Net Atkins Count: 15g
Net Atkins Count: 12g
Net Atkins Count
38g
41g
40g
39g
40g
40g
40g
OWL Recipes
Plan 1
Barbecue Pulled Pork
Servings: 4 Nutritional Information Per Serving: Fiber 1.1g Protein 19.0g Fat 18.2g Calories 273
Page 1
Breakfast Mexi Peppers

Servings: 4 Nutritional Information Per Serving: Fiber 2g Protein 21.0g Fat 20.0g Calories 300
Classic Coleslaw without Carrots

Ingredients
4 ounce chorizo sausage; cooked, drained of fat 4 ounce ground beef cup onion; diced cup cheddar cheese; shredded 3 large eggs; beaten 2 medium (3 ounces) red bell pepper
Ingredients
2 tablespoons vegetable oil, divided 1 cup sliced onions 1 pound boneless pork loin, thinly sliced teaspoon dried oregano Salt Freshly ground pepper cup low-carb barbecue sauce
Ingredients
1 medium cabbage (about 1 pounds), halved and cored cup mayonnaise cup sour cream 2 tablespoons cider vinegar 1 tablespoon granular sugar substitute (sucralose) 1 teaspoon celery seed 1 teaspoon salt
Directions
1. Preheat oven to 400F and line a baking sheet with foil. 2. Cook chorizo and drain of excess fat. Place in mixing bowl and combine with the beef, onion, cheese and eggs. Prepare bell peppers by cutting in half lengthwise. 3. Scoop out seeds and cut away rib (white part). Fill each pepper with the meat mixture and place on the prepared baking sheet. 4. Bake for 25-30 minutes and serve hot.
Directions
1. Heat 1 tablespoon vegetable oil in a large skillet over medium heat. Add onions and cook 5 minutes or until lightly browned; set aside. 2. Sprinkle pork with oregano, salt and pepper. In a 2-quart saucepan, heat remaining tablespoon of oil over medium-high heat. Cook pork in batches until lightly browned. 3. Add onions to saucepan and pour in barbecue sauce; mix well. 4. Reduce heat to medium low and cook 20 to 25 minutes, or until pork is tender.
Directions
1. Cut cabbage halves in half and thinly slice. Transfer to a large bowl. 2. In a small bowl, whisk together mayonnaise, sour cream, cider vinegar, sugar substitute, celery, and salt. Pour dressing over cabbage. 3. Mix until thoroughly combined. Refrigerate at least 30 minutes before serving for flavors to blend.
Net Atkins Count
7g
6g
8g
OWL Recipes
Plan 1
Arugula Salad w/Tomatoes & Cooked Lentils
Page 2
Beef Filet w/Bacon & Gorgonzola Butter

Creamy Italian Dressing

Ingredients
1 small scallion 2 tablespoons butter, softened 2 tablespoons crumbled Gorgonzola cheese (or any blue cheese) 2 (6-ounce) filet mignons teaspoon salt, divided teaspoon freshly ground pepper, divided 2 slices bacon 2 teaspoons virgin olive oil pound mixed mushrooms (such as oyster, cremini, shiitakes or portobello), sliced
Ingredients
2 cups chopped arugula 3 cup lentils 5 tomato cherries
Ingredients
cup grated parmesan cheese teaspoon crushed red chili pepper 1 garlic clove 2 tablespoons parsley teaspoon salt teaspoon pepper cup mayonnaise 13 cup white wine vinegar 2 teaspoon Italian medley seasoning 2 tablespoon Xylitol
Directions
1. Combine all ingredients and toss with dressing.
Directions
1. Arrange rack in center of oven. Heat oven to 425F. 2. Thinly slice white portion of scallion; set aside. 3. To make the Gorgonzola butter, finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine. 4. Sprinkle each beef filet with 18 teaspoon salt and pepper. Wrap a slice of bacon around side of each filet, and secure with toothpicks. 5. In a 10-inch nonstick skillet, heat oil over medium-high heat. Add filets, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes for rare. Or roast until an instant-read meat thermometer inserted in center of each filet registers 135F for medium-rare, 145F for medium, 160F for medium-well or 180F for well done. 6. While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 18 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes. 7. Spoon mushrooms onto 2 serving plates, and top each with a filet. Serve with Gorgonzola butter.
Directions
1. Whisk mayonnaise, vinegar and 2 tablespoons Xylitol in a medium bowl. Stir in Parmesan, garlic, Italian seasoning, pepper flakes, salt, pepper and parsley until well blended. Let stand for 5 minutes. 2. Use immediately or refrigerate in an airtight container for up to 3 days. Stir before using.
Net Atkins Count
3g
9g
0g
OWL Recipes
Plan 1
Asian Beef Salad
Page 3
Mini Breakfast Sausage, Bell Pepper & Scallion Casserole

Cod & Broccoli w/Herb-Butter

Ingredients
cup cheddar cheese cup yellow bell peppers, chopped 6 tablespoons scallions 8 ounces sausage 4 large eggs, beaten
Ingredients
Marinade and Dressing Base: 4 green onions, chopped 3 garlic cloves, pushed through a press cup tamari soy sauce 2 tablespoons no-sugar-added rice-wine vinegar 2 teaspoons sesame oil 1 teaspoon granular sugar substitute teaspoon curry powder teaspoon dried ginger Salad: 1 pounds beef sirloin, cut against the grain in 18-inch strips 2 tablespoons canola oil 6 cups mixed salad greens 1 red bell pepper, thinly sliced 1 can (8-ounces) sliced water chestnuts, drained
Ingredients
2 cups broccoli florets 6 ounces cod 1 ounce herb-butter blend
Directions
1. Make a packet with aluminum foil to fit fish and broccoli. Be sure there is enough foil to completely enclose the ingredients. 2. Pre-heat oven to 350F. 3. Combine fish and broccoli. Surround fish with broccoli and place herb-butter blend on top of fish. Add salt and pepper to taste. Seal packet completely by folding aluminum foil together. 4. Bake in oven for 10 minutes or until fish is flakey and broccoli is tender.
Directions
1. Preheat oven to 400F. 2. In a medium skillet over medium heat, cook the sausage, about 3 minutes. Add the peppers and onion until soft (about 3 minutes). 3. Divide into 4 souffl cups and top with cheese. 4. Add one beaten egg to each cup to cover the sausage mixture. 5. Place on center rack in oven and bake for 15-17 minutes until egg is firm.
Directions
1. Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl. 2. Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger. 3. Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness. 4. Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.
Net Atkins Count
3g
10g
3g
OWL Recipes
Plan 1
Lemon Vinaigrette
Page 4
Mixed Greens w/Avocado, Tomato & Lentils

Garden Fritatta
Ingredients
avocado 1 tomato, chopped 3 cup lentils 1 cup field greens
Ingredients
3 tablespoons fresh lemon juice (about 1 extra-large lemon or 2 medium lemons) 1 teaspoon chopped garlic teaspoon salt teaspoon freshly ground black pepper teaspoon Dijon mustard cup extra-virgin olive oil
Ingredients
3 tablespoons Parmesan cheese 5 white mushrooms teaspoon dried rosemary 2 tablespoons fresh basil 3 tablespoon extra-virgin olive oil 8 large eggs 2 leeks (use only 1 green part and 2 bulbs) 8 small cauliflower florets
Directions
Directions
1. In a medium bowl, whisk together lemon juice, garlic, salt, pepper and mustard. 2. Very slowly drizzle in oil, whisking constantly, until vinaigrette emulsifies and thickens.
Directions
1. Pre-heat broiler. Heat oil in a medium non-stick skillet over medium heat. Add leeks and cauliflower; saut until crisp-tender, about 10 minutes. Add mushrooms, cook 5 minutes, until mushrooms begin to give off liquid. 2. Reduce heat to low. Pour eggs into skillet, stirring slightly. Add herbs and salt and pepper to taste. Cook, stirring frequently, until eggs begin to form small curds and set. Add cheese and lightly press into egg mixture with a spatula. 3. Place skillet under broiler; cook until top is set but not brown, about 1 minute. Cool slightly. To remove frittata whole, tip skillet to one side and use a spatula to loosen edges. Slide onto a serving platter; cut into wedges.
Net Atkins Count
10g
2g
4g
OWL Recipes
Plan 1
Greek Vinaigrette
Page 5
Greek Salad w/Grilled Chicken Breast

Grilled Pork Chop & Green Beans w/Mustard Sauce

Ingredients
cup extra virgin olive oil 3 tablespoons red wine vinegar 1 tablespoon water 2 teaspoons dried oregano 1 clove garlic, finely minced teaspoon salt Pepper Pinch of granular sugar substitute (optional) 4 (5-ounce) chicken breasts, pounded flat 6 cups torn romaine leaves 2 medium tomatoes, cored and cut into wedges or chunks 1 medium cucumber, peeled, seeded and cut into chunks cup thinly sliced red onion 1 cup feta cheese, crumbled (4 ounces) 12 kalamata olives, pitted and quartered
Ingredients
6 tablespoons extra virgin olive oil 1 garlic clove teaspoon oregano teaspoon salt teaspoon pepper 2 tablespoons lemon juice 1 teaspoon red wine vinegar
Ingredients
cup green beans 6 ounces pork chops 1 serving of mustard cream sauce
Directions
1. Steam green beans or grill till tender. 2. Grill pork chop till no longer pink in the center. 3. Serve with Mustard Sauce.
Directions
1. Whisk together oil, garlic, oregano, salt and pepper in a small bowl. Whisk in lemon juice and vinegar. 2. Use immediately or refrigerate in an airtight container for up to 2 days.
Directions
1. In a small bowl whisk together the oil, vinegar, water, oregano, garlic, salt, pepper and sugar substitute. Adjust to taste. Season chicken with salt and pepper. 2. Preheat a stovetop grill pan over medium heat. Brush the pan with oil and add the chicken. Cook for 12 minutes, turning once, until the chicken is no longer pink in the center. Set aside, covered, for 10 minutes. 3. In a large salad bowl combine the romaine, tomatoes, cucumber and red onion. Gently toss with half of the dressing. Divide the salad among four serving plates. 4. Top with feta and the chicken breasts. Drizzle with the remaining dressing and garnish with olives.
Net Atkins Count
7g
1g
4g
OWL Recipes
Plan 1
Almond Protein Pancakes
Page 6
Spinach-Romaine Salad w/Chickpeas & Roast Pepper

Canned Salmon over Romaine & Artichoke Salad

Ingredients
1 cup baby spinach 1 cup romaine lettuce 2 chickpeas 2 oz red bell peppers
Ingredients
cup 2% fat cottage cheese 2 ounces low-carb vanilla protein powder 1 teaspoon baking powder 3 large eggs, beaten cup almond meal/flour 3 tablespoons soy flour
3
Ingredients
of an avocado 2 cups romaine lettuce cup artichoke hearts 4 ounces salmon
Directions
Directions Directions
1. Mix the dry ingredients in a medium sized mixing bowl. Stir in the beaten eggs and cottage cheese until blended. 2. Preheat a large nonstick skillet or griddle over medium heat. 3. Using about cup per pancake, drop batter onto the lightly greased skillet. When bubbles begin to form in the middle of the pancake, turn over and cook another 2 minutes or until pancake is firm. 4. Serve with optional toasted almonds, almond butter or no-sugar added breakfast syrup. 1. Drain salmon. 2. Assemble ingredients and toss with dressing
Net Atkins Count
11g
6g
5g
OWL Recipes
Plan 1
Spinach Salad w/Chickpeas
Page 7
Stuffed Turkey Breast

Sweet Mustard Dressing

Ingredients
1 tablespoon virgin olive oil, divided 1 (10 oz) package frozen chopped spinach, thawed and squeezed dry 13 cup crumbled feta cheese cup full-fat ricotta cheese 4 green onions, thinly sliced 1 tablespoon chopped parsley 1 tablespoon chopped fresh dill 1 egg, beaten 4 turkey breast cutlets (12 ounces), pounded thin teaspoon salt teaspoon ground black pepper teaspoon garlic powder teaspoon dried thyme
Ingredients
13 cup chickpeas 3 cups fresh spinach
Ingredients
13 cup coarse-grain mustard 13 cup cider vinegar cup sugar-free pancake syrup teaspoon salt teaspoon pepper 23 cup canola oil
Directions
Directions
1. Combine mustard, vinegar, syrup, salt and pepper in a small bowl. 2. Add oil in a slow steady stream, whisking until dressing thickens. 3. Use right away or refrigerate in an airtight container for up to 2 days.
Directions
1. Heat oven to 350F. Grease an 8-inch square baking dish with half the olive oil; set aside. 2. In a bowl, mix spinach, feta, ricotta, green onions, parsley, dill and egg until well combined. Spread a quarter of the spinach mixture down the center of each turkey cutlet, leaving a border on all sides. Roll up and place seam-side down in prepared baking dish. 3. Brush turkey rolls with remaining 1 teaspoons olive oil. Sprinkle with salt, pepper, garlic powder and thyme. 4. Bake about 30 minutes, until turkey is just cooked through and stuffing is heated.
Net Atkins Count
7g
7g
1g
OWL Recipes
Plan 1
Hot Dog Soup
Page 8
Wild Mushroom & Gruyre Cheese

Endive, Cucumber & Cherry Tomato Salad

Ingredients
2 tablespoons butter 4 ounces morel or shiitake mushrooms, sliced (or half that amount of reconstituted dried) 13 cup finely chopped red onion 2 cloves garlic, chopped teaspoon dried thyme leaves teaspoon grainy Dijon mustard Salt and pepper 6 eggs cup chopped fresh parsley plus sprigs for garnish cup shredded Gruyre cheese
Ingredients
2 tablespoons oil onion, thinly sliced 1 package (1 pound) sauerkraut, rinsed and drained 4 cooked hot dogs, sliced 2 cans (14 ounces each) reduced-sodium beef broth, plus 1 can water 2 teaspoons mustard 1 tablespoon granular sugar substitute (sucralose) 1 bay leaf Salt and pepper
Ingredients
2 cups endive cup cucumber 5 cherry tomatoes
Directions
1. Combine all ingredients and toss with salad dressing.
1. Melt butter in a small nonstick skillet over medium-high heat; saut mushrooms, onion, garlic and thyme 4 minutes, until tender. 2. Stir in mustard and season with salt and pepper; remove from heat. 3. In medium bowl, whisk eggs, parsley and cup cheese until mixed. In same skillet, melt tablespoon butter over medium-high heat and add half the egg mixture. Tilt pan or spread eggs to cover bottom of pan. Cook until set, lifting omelet with rubber spatula to allow uncooked egg to flow underneath. 4. Top omelet with cup grated cheese and half the mushroom mixture. Fold up filled portion over center of omelet and roll it out onto serving plate. Repeat with remaining butter, egg mixture, cheese and mushroom mixture. Garnish with parsley sprigs. 1. Heat oil in a medium soup pot over medium-high heat. Add onion and cook 5 minutes, until softened. 2. Stir in sauerkraut, hot dogs, broth, water, mustard, sugar substitute and bay leaf. 3. Simmer 5 minutes for flavors to blend. Remove bay leaf. Add salt and pepper to taste.
Net Atkins Count
8g
9g
4g
OWL Recipes
Plan 1
Beef Sirloin Saut w/Broccoli, Cauliflower & Parmesan
Page 9
Blue Cheese Dressing

Mixed Greens w/ Cherry Tomatoes

Ingredients
13 cup heavy cream cup sour cream 1 cup blue cheese crumbled 1 tablespoon lemon juice teaspoon pepper teaspoon Dijon mustard cup real mayonnaise
Ingredients
2 tablespoons grated parmesan cheese 1 cup cauliflower florets 2 cup broccoli florets 1 tablespoon extra-virgin olive oil 5 ounces top sirloin steak
Ingredients
5 cherry tomatoes 1 cup field greens
Directions
1. Combine cheese, mayonnaise, sour cream, heavy cream, lemon juice, mustard, and pepper in a medium bowl, mashing with a fork to break up the cheese. 2. Use right away or refrigerate in an airtight container for up to 3 days. 1. Cut sirloin into bite-size pieces. Heat a skillet over medium-high heat with 1 tablespoon oil. Add salt and pepper to sirloin. Add sirloin, broccoli and cauliflower and saut until meat is browned and cooked through and the vegetables are tender. 2. Garnish with parmesan cheese and salt and pepper to taste.
Net Atkins Count
1g
7g
4g
OWL Recipes
Plan 1
Spinach Pancake w/ Sunflower Seeds
Page 10
Ranch Dressing
Hearts of Lettuce w/ Shrimp & Creamy Goddess Dressing

Ingredients
cup heavy cream 2 teaspoon lemon juice 2 tablespoon chives 1 fresh garlic clove 2 tablespoons fresh parsley teaspoon salt teaspoon pepper 1 teaspoon fresh dill weed 2 teaspoon Dijon mustard cup mayonnaise
Ingredients
10 ounces chopped spinach 4 green onions 2 tablespoons sunflower seeds 2 tablespoons chopped parsley teaspoon pepper 1 tablespoon fresh dill weed cup extra-virgin olive oil 3 eggs
Ingredients
cup sour cream 3 small boston heads of lettuce 3 tablespoons chives 1 yellow bell pepper 2 celery stalks a medium cucumber 3 tablespoons dried tarragon 3 heads of romaine lettuce 3 anchovies 2 pounds of large shrimp
1. Whisk mayonnaise, cream, parsley, chives, lemon juice, mustard, garlic, dill, salt and pepper in a small bowl. 2. Use immediately or refrigerate in an airtight container for up to 3 days. 1. Heat 3 tablespoons oil in a large nonstick skillet over medium heat. Cook green onions about 5 minutes, until softened. Transfer to a large bowl. 2. Add spinach, parsley, salt, and pepper to bowl; mix well. Pour in eggs and add sunflowers, mix until thoroughly combined. 3. Heat remaining tablespoon of oil in skillet. Pour in spinach mixture; flatten with a spatula to level. 4. Cover and cook over medium heat 8-10 minutes, until pancake is set. Invert pancake onto a plate. Cut into wedges. Serve hot or at room temperature, with a dollop of sour cream or chopped dill, if desired.
Directions
1. For Dressing: Put anchovy paste, garlic, salt, pepper, mustard, mayonnaise, sour cream, vinegar, parsley, chives, tarragon and chervil in a blender; blend until dressing turns a bright green color. Makes 2 cups. (Can be made ahead. Store in an airtight container in the refrigerator up to 3 days.) 2. For Lettuce: Arrange salad ingredients on a large platter and drizzle with 1 cups dressing (refrigerate remaining dressing and reserve for another use). Serve immediately.
Net Atkins Count
1g
3g
10g
OWL Recipes
Plan 1
Pork w/Salsa Verde
Page 11
Green & Yellow Squash Kebabs

Watercress-Lettuce Salad w/Tomatoes

Ingredients
cup fresh cilantro, leaves and stems, finely chopped cup fresh parsley, leaves and stems, finely chopped 18 cup extra virgin olive oil 3 tablespoons mayonnaise 1 tablespoon fresh lime juice (about of a lime) 1 teaspoon chopped garlic 2 medium green zucchini, cut lengthwise then across into 1 inch slices to form half-moons (about 2 cups) 2 medium yellow summer squash, cut lengthwise then across into 1-inch slices to form half-moons (about 2 cups)
Ingredients
1 cup lightly packed cilantro leaves and stems cup flat-leaf parsley leaves and stems cup extra-virgin olive oil 18 cup yellow onion, roughly chopped ( small onion) 1 tablespoons lime juice (about 1 lime) tablespoon chopped garlic 1 teaspoon salt 1 teaspoon freshly ground black pepper 2 pork tenderloins (2 pounds total)
Ingredients
4 ounces fresh lettuce 1 cup watercress cup black eyed peas 5 cherry tomatoes
Directions
1. In a small bowl, combine cilantro, parsley, oil, mayonnaise, lime juice and garlic and mix well. Let stand for 15 minutes to allow flavors to blend. 2. Preheat grill to medium-high heat. Alternating colors, thread 6 pieces of squash onto each of 8 skewers. Brush half the mayonnaise mixture over the vegetables. 3. Cover and grill 4 to 5 minutes, turn, brush with remaining mayonnaise mixture and grill 4 to 5 minutes more, until lightly charred. 1. Preheat oven to 400F. Preheat grill to high. 2. For salsa verde: Place cilantro, parsley, oil, onion, lime juice, garlic, salt and pepper in a food processor or blender and process, tapping down leaves as necessary, until herbs are finely chopped and sauce looks creamy, about 3 minutes. 3. Season tenderloins generously with salt and pepper and roast in over for 30 minutes Remove and place on grill for 5 to 10 minutes, until nicely charred and a meat thermometer gives an internal temperature of 160F. Let pork rest for 5 minutes before slicing. 4. Serve with salsa verde.
Net Atkins Count
3g
2g
10g
OWL Recipes
Plan 1
Turkey Ratatouille
Page 12
Parmesan Peppercorn Dressing

Grilled Chicken over Arugula w/Tomatoes & Avocado

Ingredients
3 tablespoons lemon juice 3 tablespoons grated parmesan cheese 1 fresh garlic clove, minced 1 teaspoon red wine vinegar 1 teaspoon granulated sugar substitute (sucralose) 1 teaspoon pepper teaspoon salt cup extra-virgin olive oil
Ingredients
1 teaspoon olive oil, plus more for pie plate small onion, finely chopped 4 large eggs 1 cup milk 1 cup grated sharp or extra-sharp cheddar cheese, divided cup water teaspoon dried thyme teaspoon dried oregano teaspoon salt teaspoon pepper teaspoon chopped dried rosemary 1 medium bunch broccoli, cut into florets, stems peeled and cut 13 inch thick
Ingredients
an avocado sliced 2 cups arugula 6 ounces of chicken 5 cherry tomatoes
Directions
1. Grill chicken until it is no longer pink in the center. 2. Assemble ingredients and toss with dressing.
Directions
1. Combine lemon juice, Parmesan, garlic, vinegar, 1 teaspoon granulated sugar substitute, peppercorns and salt in a small bowl. Add oil in a slow, steady stream, whisking until dressing thickens. 2. Use immediately or refrigerate in an airtight container for up to 3 days.
Directions
1. Heat oven to 375F. Brush a 9-10 inch pie plate with olive oil. 2. Heat oil in a small skillet over medium-high heat. Add onion and cook until softened, about 3 minutes. 3. Transfer to a medium bowl; let cool. Add eggs to onion and lightly beat. Whisk in dairy beverage, cup of the cheese, water, thyme, oregano, salt, pepper and rosemary to blend. 4. Cover bottom of pie plate with broccoli. Pour cream mixture into pie plate. Sprinkle with remaining cup cheese. Bake until a knife inserted in middle comes out clean and quiche is golden brown, 50 to 60 minutes.
Net Atkins Count
1g
7g
4g
OWL Recipes
Plan 1
Steamed Broccoli & Cauliflower
Page 13
Italian Dressing
Parsley Butter
Ingredients
cup extra-virgin olive oil 4 tablespoons red wine vinegar 2 tablespoons fresh lemon juice 2 garlic cloves, pressed 3 tablespoons minced fresh parsley 1 tablespoon minced fresh basil 2 teaspoons dried oregano teaspoon red pepper flakes teaspoon salt teaspoon pepper teaspoon granular sugar substitute (sucralose)
Ingredients
cup broccoli florets cup cauliflower florets
Ingredients
2 teaspoon lemon juice 2 tablespoons minced shallots 6 tablespoons unsalted butter 2 tablespoon parsley teaspoon salt 18 teaspoon pepper
Directions
1. Prepare broccoli and cauliflower. Bring a steamer basket in a pot to a rolling boil. 2. Add broccoli and cauliflower and steam for about 8-10 minutes until tender. Add salt and pepper to taste.
Directions
1. Combine butter, shallot, parsley, lemon juice, salt and pepper in a medium bowl; blend well to distribute ingredients thoroughly. 2. Spoon seasoned butter onto waxed paper; roll paper around butter to form a log. Twist ends to secure butter; roll gently across counter to form an even cylinder. 3. Refrigerate until chilled, at least 2 hours and up to 1 week. Slice into small pats and use as desired.
Directions
1. Combine oil, vinegar, lemon juice, garlic, parsley, basil, oregano, red pepper flakes, salt, pepper and sugar substitute in a jar with a tight fitting lid; shake vigorously (this can also be done in a blender). 2. Use right away or refrigerate in an airtight container for up to 3 days.
Net Atkins Count
1g
3g
1g
OWL Recipes
Plan 1
Mixed Greens w/Avocado & Tomato
Page 14
Lamb Curry
Mustard-Cream Sauce
Ingredients
1 tablespoon canola oil 1 tablespoon butter 2 pounds lamb stew meat, cut into 2 pieces 1 small onion, chopped 2 garlic cloves, finely chopped 2 teaspoons grated fresh ginger or teaspoon dried 2 tablespoons curry powder 1 can (14 ounces) reduced sodium chicken broth cup whole milk yogurt 2 tablespoons chopped fresh cilantro 2 tablespoons toasted pumpkin seeds (optional)
Ingredients
1 cup field greens 1 medium tomato Hass avocado, chopped
Ingredients
cup heavy cream 1 scallion, chopped 1 tablespoons coarse-grain mustard teaspoon pepper teaspoon salt
Directions
1. Toss together greens, tomato and avocado. 2. Add low-carb dressing of your choice and toss. Season with salt and freshly ground pepper.
Directions
1. Pour cream into a small skillet and bring to boil over high heat. 2. Stir in scallions and cook, stirring frequently until cream thickens slightly, about 4 minutes. 3. Remove from heat and stir in mustard, pepper and salt.
Directions
1. Heat butter and oil in a large Dutch oven over medium heat. Brown lamb in batches; transfer to a plate. Discard all but 2 tablespoons fat. 2. Add onion to Dutch oven; cook until soft, about 5 minutes. Stir in garlic, ginger, and curry powder. Cook, stirring, 1 minute more. 3. Return lamb and accumulated juices to Dutch oven. Pour in broth. Bring to a boil over high heat; reduce heat to low and simmer until lamb is very tender, about 1 hours. 4. Add salt and fresh pepper to taste. Remove from heat. Stir in yogurt, and cilantro. Before serving garnish with pumpkin seeds.
Net Atkins Count
3g
7g
1g
OWL Recipes
Plan 1
Page 15
Herb-Butter
Ingredients
teaspoon salt 1 teaspoon pepper cup light olive oil 2 garlic cloves 3 sprigs fresh oregano leaves 5-10 fresh basil leaves 1 cup salted butter cup canola oil
Directions
1. Place salt, pepper, olive oil, garlic, oregano and basil in a food processor. Pulse until herbs are finely ground and there are no visible specks of pepper. 2. Add butter and canola oil, blending until smooth. Scrape into a container with a snap top and refrigerate up to 1 month.
Net Atkins Count
0g
1g

Dieta Atkins 1

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OWL 40g Net Atkins Count

Greek Yogurt (4 oz plain, whole-milk)

Net Atkins Count: 8g Atkins Advantage Recommended Smores Bar

Net Atkins Count: 10g Atkins Advantage Recommended Vanilla Shake

Net Atkins Count: 12g Atkins Advantage Recommended Smores Bar

Net Atkins Count: 1g Barbecue Pulled Pork

Net Atkins Count: 3g Asian Beef Salad

Classic Coleslaw without Carrots

Net Atkins Count: 14g Atkins Advantage Recommended Smores Bar

Net Atkins Count: 4g Beef Filet w/Bacon & Gorgonzola Butter

Net Atkins Count: 15g

Net Atkins Count: 12g

Net Atkins Count

Breakfast Mexi Peppers

Classic Coleslaw without Carrots

Net Atkins Count

Beef Filet w/Bacon & Gorgonzola Butter

Creamy Italian Dressing

Net Atkins Count

Mini Breakfast Sausage, Bell Pepper & Scallion Casserole

Cod & Broccoli w/Herb-Butter

Net Atkins Count

Mixed Greens w/Avocado, Tomato & Lentils

Net Atkins Count

Greek Salad w/Grilled Chicken Breast

Grilled Pork Chop & Green Beans w/Mustard Sauce

Net Atkins Count

Spinach-Romaine Salad w/Chickpeas & Roast Pepper

Canned Salmon over Romaine & Artichoke Salad

Net Atkins Count

Stuffed Turkey Breast

Sweet Mustard Dressing

Net Atkins Count

Wild Mushroom & Gruyre Cheese

Endive, Cucumber & Cherry Tomato Salad

Net Atkins Count

Blue Cheese Dressing

Mixed Greens w/ Cherry Tomatoes

Net Atkins Count

Hearts of Lettuce w/ Shrimp & Creamy Goddess Dressing

Net Atkins Count

Green & Yellow Squash Kebabs

Watercress-Lettuce Salad w/Tomatoes

Net Atkins Count

Parmesan Peppercorn Dressing

Grilled Chicken over Arugula w/Tomatoes & Avocado

Net Atkins Count

Net Atkins Count

Net Atkins Count

Net Atkins Count

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