7/31/2019 Induction Plan2
1/12
7/31/2019 Induction Plan2
2/12
NetAtkinsCount
6g 1g
cup cucumber
cup red bell pepper
1 cup field greens
Servings: 1 Nutritional Information Per Serving:
Fiber 2.8g Protein 1.6g Fat 0.2g Calories 36
Ingredients
Combineallingredientsandtosswithdressing..
Directions
Page 1
Mixed Greens w/SlicedCucumbers & Red Bell Pepper
INDUCTION Recipes Plan 2
3g
cupaxmeal
teaspoonbakingpowder
packetgranularsugarsubstitute(sucralose)
teaspooncinnamon
largeeggteaspoonbutter
.
.
Servings: 12 Nutritional Information Per Serving:
Fiber 9.4g Protein 12.2g Fat 17.3g Calories 235
Ingredients
Putthedryingredientsinacoeemug.Stir.Addtheeggand
thebutter.Mix.Microwaveminute(ormore).
Takeoutandslicebutterandeat.
Directions
Mufn in a Minute Ranch Dressing
cupheavycream
teaspoonlemonjuice
tablespoonchives
reshgarlicclove
tablespoonsreshparsleyteaspoonsalt
teaspoonpepper
teaspoonreshdillweed
teaspoonDijonmustard
cupmayonnaise
Servings: 8 Nutritional Information Per Serving:
Fiber 0.0g Protein 0.0g Fat 22.0g Calories 200
Ingredients
Whisk mayonnaise cream parsley chives lemon juice
mustardgarlicdillsaltandpepperinasmallbowl.
Useimmediatelyorrerigerateinanairtightcontainerorupto
days.
.
.
Directions
7/31/2019 Induction Plan2
3/12
NetAtkinsCount
4g 1g 0g
avocado
4lettuceleaves
7ouncesochicken
oonereshtomato
Servings: 1 Nutritional Information Per Serving:
Fiber 6.1g Protein 37.2g Fat 27.0g Calories 418
Ingredientscupalalasprouts
cupeldgreens
Servings: 1 Nutritional Information Per Serving:
Fiber 1.7g Protein 1.3g Fat 0.1g Calories 14
Ingredients
Combineallingredientsandwrapinlettuce..
DirectionsCombinegreensandsprouts.Tosswithdressing..
Directions
INDUCTION Recipes Plan 2 Page 2Lettuce-Wrapped Chicken
Burger w/Avocado & TomatoMixed Greens w/
Alala Sprouts
cupgratedParmesan
teaspooncrushedredchilipepper
garlicclove
tablespoonsparsley
teaspoonsaltteaspoonpepper
cupmayonnaise
13cupwhitewinevinegar
teaspoonItalianmedleyseasoning
tablespoonXylitol
Servings: 10 Nutritional Information Per Serving:
Fiber 2.5g Protein 0.9g Fat 9.4g Calories 96
Ingredients
Whisk mayonnaise vinegar and tablespoons Xylitol in a
medium bowl. Stir in Parmesan garlic Italian seasoning
pepperakessaltpepperandparsleyuntilwellblended.Let
standorminutes.
Useimmediatelyorrerigerateinanairtightcontainerorupto
days.Stirbeoreusing.
.
.
Directions
Creamy Italian Dressing
7/31/2019 Induction Plan2
4/12
NetAtkinsCount
3g 4g
cupsourcream
6ouncesextrasharpshreddedCheddar
0ounceschoppedspinach
0ouncesSwisschard
teaspoonsaltteaspoonpepper
largeeggs
Servings: 8 Nutritional Information Per Serving:
Fiber 4.0g Protein 11.9g Fat 13.5g Calories 198
Ingredients13cupsourcream
poundredcabbage
tablespoongroundtarragon
13cupmayonnaise
tablespoonbalsamicvinegarsmallredonion
Servings: 6 Nutritional Information Per Serving:
Fiber 2.0g Protein 1.5g Fat 12.0g Calories 137
Ingredients
Derostspinach andSwisschard;pouro excesswaterand
squeezedry.
InalargebowlmixspinachSwisschardeggssourcreamand
nutmeg;seasonwellwithsaltandpepper.
Spreadintoabutteredshallowbakingdish.Top withcheese. Heatoven to 0F. Bake 40minutes until
bubblyandbrownedontop.
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.
.4.
Directions Inlargebowlcombinecabbageandonion.Insmallbowlmix sour creammayonnaisedill vinegarand
sugarsubstitute.Addsaltandpeppertotaste.
Adddressingtocabbagemixtureandtosstocoat.
Coverandrerigerateatleasthouroravorstoblend.(May
bemadeuptodayahead).Servechilledoratroomtemperature.
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4.
.
Directions
INDUCTION Recipes Plan 2 Page 3Creamy Red Cabbage StewGrilled Burgerw/Avocado & Tomato
Spinach, Swiss Chard& Cheese Bake
4g
avocado
13tomato
4ouncesgroundhamburgerbee
Servings: 1 Nutritional Information Per Serving:
Fiber 5.0g Protein 31.3g Fat 23.8g Calories 368
Ingredients
Grillburgertopreerreddoneness.
Topwithavocadoandtomatoslices.
.
.
Directions
7/31/2019 Induction Plan2
5/12
NetAtkinsCount
4g 3g 3g
ouncesredbellpepperpatteddry
poundBokChoy
tablespoonunsaltedbutter
0ouncessalmon
teaspoonpeppertablespoonsextravirginoliveoil
ouncessugarreesalsa
teaspoonlemonzest
Servings: 4 Nutritional Information Per Serving:
Fiber 2.0g Protein 32.0g Fat 29.4g Calories 412
IngredientstablespoonsParmesan
teaspoonlemonpeel
tablespoonlemonjuice
mediumzucchini
tablespoonextravirginoliveoil
Servings: 4 Nutritional Information Per Serving:
Fiber 0.9g Protein 2.7g Fat 6.6g Calories 79
Ingredientscupsspinach
largeeggs
Servings: 1 Nutritional Information Per Serving:
Fiber 1.3g Protein 13.7g Fat 14.0g Calories 194
Ingredients
Heatovento47F.
Placeoliveoilandbutterinaskilletlargeenoughtoholdsh
inasinglelayer.Placeinovenminutesuntilbuttermelts.
Seasonshwithsaltandpepper.Placesheshsidedowninprepared skillet. Bake 0 minutes turning careully once
halway through cooking time until just cooked through.
Removeromskillet;tentwithoiltokeepwarm.
AddBokChoyandlemonpeeltoskillet.Stirtocoatwithoilin
pan.
Placeinovenminuteuntilleavesarewiltedandstemsare
warmedthrough.
Purepeppersandsalsainablenderor0seconds.Divide
greenson our plates;topeachwith apieceo sh.Place a
dollopopureovereachpieceosh.
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.
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4.
.
6.
Directions
Combine zucchini Parmesan lemon juice zest andoil in a
mixingbowl.
Gentlytossseasonwithsaltandpepperandserve.
.
.
Directions
Place spinach in a skillet with tablespoon oil. Saute until
wilted.
Addeggs to pan withspinachand scramble/cook together
untileggsareset.
Addsaltandpeppertotaste.
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.
.
4.
Directions
INDUCTION Recipes Plan 2 Page 4Eggs & SpinachZucchini Ribbons w/Lemon & ParmesanBaked Salmon w/Bok Choy
7/31/2019 Induction Plan2
6/12
NetAtkinsCount
4g 1g 1g
poundgroundbee
greenonionchopped
cupbabyspinach
cupchoppedtomatoes
cupcrumbledetacheeseteaspoonchoppedreshdillweed
teaspoonsalt
teaspoonpepper
Servings: 4 Nutritional Information Per Serving:
Fiber 1g Protein 24.0g Fat 13.0g Calories 230
Ingredients
Combinegroundbeegreenonionspinachtomatoetadill
saltandpepper.
Forminto4patties.Grillorpanryovermediumhighheator
6minutesoneachsideormediumdoneness.
.
.
Directions
INDUCTION Recipes Plan 2 Page 5Greek Vinaigrette Bee Burgersw/Feta & Tomato
Mixed Greensw/Cherry Tomatoes
cherrytomatoes
cupeldgreens
Servings: 1 Nutritional Information Per Serving:
Fiber 2.3g Protein 1.4g Fat 0.2g Calories 25
Ingredients
Combineallingredientsandtosswithdressing..Directions
6tablespoonsextravirginoliveoil
garlicclove
teaspoonoregano
teaspoonsalt
teaspoonpeppertablespoonslemonjuice
teaspoonredwinevinegar
Servings: 4 Nutritional Information Per Serving:
Fiber 0.1g Protein 0.1g Fat 21.0g Calories 184
Ingredients
Whisktogetheroilgarlicoreganosaltandpepperinasmall
bowl.Whiskinlemonjuiceandvinegar.
Useimmediatelyorrerigerateinanairtightcontainerorupto
days.
.
.
Directions
7/31/2019 Induction Plan2
7/12
NetAtkinsCount
6g 3g 2g
cupmungbeansprouts
marinatedartichokehearts
cupeldgreens
Servings: 1 Nutritional Information Per Serving:
Fiber 3.3g Protein 3.3g Fat 1.6g Calories 51
Ingredientstablespoonslemonzest
teaspoonssalt
teaspoonpepper
teaspooncoriander
teaspoonginger
teaspooncinnamon
4tablespoonsextravirginoliveoildivided
poundstuna(4steaks)
teaspoonbalsamicvinegar
cupschoppedarugula
Servings: 4 Nutritional Information Per Serving:
Fiber 0.9g Protein 40.2g Fat 22.5g Calories 377
Ingredients
Combineallingredientsandtosswithdressing..
Directions
Ina smallbowlcombinezestsaltcorianderpepperginger
andcinnamon.Stirintablespoonsoil.Rubmixtureontotuna
steaks.Heatremainingtablespoonooilinalargeskilletover
highheatuntilitshimmers.
Addsteaksandsautuntiljustcookedthroughabout4to6
minutesturningonce halway through cooking time.While
shiscookingplacevinegarinasmallbowl.
Slowlywhiskinoliveoiluntildressinghasslightlythickened.
Season totaste with salt and pepper and toss greens with
dressing. To serve cut sh into inch slices and lay over
greens.
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Directions
INDUCTION Recipes Plan 2 Page 6Spicy TunaSteak Salad
Creamy Scrambled Eggsw/Dill & Smoked Salmon
Mixed Greens w/MarinatedArtichoke & Mung Bean
eggs
tablespoonscream
tablespoonchoppedreshdill
teaspoonsalt
4tablespoonsbutter
4greenonions(whiteandgreen)thinlysliced
6ouncesthinlyslicedsmokedsalmoncutintostrips
Servings: 4 Nutritional Information Per Serving:
Fiber 0.4g Protein 20.4g Fat 26.6g Calories 335
Ingredients
Inalargebowlbeateggscreamdillandsalt.Meltbutterina
largeskilletovermediumheat.
Addgreenonions;cookminutesuntilsotened.Pourinegg
mixture;cook 4 minutesstirring occasionally until almost
set.Mixinsalmoncookminutemoreoruntileggsreachdesired
doneness.Transertowarmedplates.
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.
.
Directions
7/31/2019 Induction Plan2
8/12
NetAtkinsCount
4g 2g 4g
poundasparagus
tablespoonsoliveoil
teaspoonsalt
teaspoonpepper
Servings: 4 Nutritional Information Per Serving:
Fiber 3.7g Protein 3.7g Fat 6.8g Calories 97
Ingredientsounceschicken
tablespoonsscallion
tablespoonsextravirginoliveoildivided
4largeeggs
ouncesportobellomushrooms
teaspoonItalianmedleyseasoning
teaspoonsalt
teaspoonpepper
cupshreddedmozzarella
Servings: 6 Nutritional Information Per Serving:
Fiber 0.8g Protein 15.0g Fat 10.0g Calories 160
Ingredientsavocado,chopped
largetomato,chopped
Servings: 1 Nutritional Information Per Serving:
Fiber 5.7g Protein 2.1g Fat 10.7g Calories 130
Ingredients
Heat oven to400F. Linea jellyrollpan with aluminum oil.
Rinseasparagusandsnapotoughends.Lightlypatdry.
Spreadasparagusoutinpan.Drizzlewitholiveoilandsprinkle
with salt and pepper. Mix with your hands to distribute
seasoning.Patintoasinglelayer.
Bakeuntilasparagusaretenderandlightlycrisped;about
minutes.Shakepanonceortwiceduringbakingtime.
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Directions
Cutchickenbreastinlengthwisethenslicecrosswaysinto
thinslices.
Inalargenonstickskilletovermediumheatcookthechicken
andscallionin tablespoon oilor about 4minutes until
chickenisnolongerpink.Setaside.
Add eggs to pan and scrambleuntil cooked through. Set
aside.Meanwhileplacethemushroomcapsribbedsideup
onaoillinedbakingsheet.Sprinklewithsaltpepperherbs
andbroilorabout7minutesuntiltheybegintosotenand
darkenincolorturningonce.Removeromovenandspoon
mixtureintothemushroomcapstopwithcheeseandbroilor
minutetomeltcheese.Serveimmediately.
.
.
.
Directions
Combinetomatoesandavocadoanddrizzlewithdressing..Directions
INDUCTION Recipes Plan 2 Page 7Chicken Portobello BroilersRoasted Asparagus Chopped Tomato& Avocado Salad
7/31/2019 Induction Plan2
9/12
NetAtkinsCount
1g 8g 4g
Salad:
9cupsBostonorBibblettucetorn
cupsthinlyslicedredcabbage
cupscelery
cupcauliowerorets
cupwhitemushrooms
cupcucumber
cupzucchinioryellowsquash
0grapetomatoes
6hardboiledeggschopped
Dressing:
23cupmayonnaise
cupheavycream
cupwaterteaspoonschoppedreshrosemary
teaspoonchoppedreshtarragon
teaspoonsalt
18teaspoonpepper
6ouncesIrishbluecheesecrumbled
Servings: 6 Nutritional Information Per Serving:
Fiber 3.0g Protein 15.5g Fat 37.1g Calories 432
Ingredientslargetomatoslicedintoslices
sliceCheddar
largeeggs
Servings: 1 Nutritional Information Per Serving:
Fiber 0.6g Protein 19.4g Fat 18.4g Calories 261
Ingredients
Inalargebowltosstogetherallsaladingredients;setaside.
In a mediumbowlcombine alldressing ingredientsexcept
cheese.Stiruntilwellblendedandthenstirincheese.
Justbeoreservingpourdressingoversaladandtosswell.
.
.
.
Directions
Topoachegg:addenoughwatertoapantothedeptho
inches.Bringittoaboilwithapinchosaltturndownheat
andallowwatertosimmerjusttillitbarelyhasbubblesaround
theedges.Crackeggintoacupthencareullyslidetheegg
intothewater.Cookminutesormediumrmnessminutes
iyoulikethemrunnyand4minutesiyoulikearmeryolk.
Remove witha slotted spoon. Gently remove excess water
withapapertowel.
Placetomatoslicesonaheatprooplateplacecheeseslices
nextthentopwitheggs.
Sprinklewithpaprika(idesired)saltandpeppertotaste.
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.
.
Directions
INDUCTION Recipes Plan 2 Page 8Irish Pub Salad Poached Eggs w/Cheddar & Tomato
13cupcoarsegrainmustard
13cupcidervinegar
cupsugarreepancakesyrup
teaspoonsalt
teaspoonpepper
23cupcanolaoil
Servings: 10 Nutritional Information Per Serving:
Fiber 0.0g Protein 1.0g Fat 15.0g Calories 140
Ingredients
Combinemustardvinegarsyrupsaltandpepperinasmallbowl.
Addoilinaslowsteadystreamwhiskinguntildressingthickens.
Userightawayorrerigerateinanairtightcontaineror
uptodays.
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.
.
Directions
Sweet Mustard Dressing
7/31/2019 Induction Plan2
10/12
NetAtkinsCount
0g 1g 6g
teaspoondriedthyme
tablespoongarlicpowder
teaspoonspaprika
tablespoonsalt
teaspooncayennepepper
tablespoonsoregano
Servings: 8 Nutritional Information Per Serving:
Fiber 1.3g Protein 0.6g Fat 0.4g Calories 13
Ingredientssmallredonionnelychopped
cupreshcilantrochopped
cuplimejuice
tablespoonsextravirginoliveoil
teaspoonsalt
jalapeoseededandminced
mediumzucchinicutinto-inchslices
largeyellowbellpeppernelydiced
jicamapeeledandnelydiced
Servings: 8 Nutritional Information Per Serving:
Fiber 4.5g Protein 1.1g Fat 3.7g Calories 74
Ingredients
Combineallandmixwell.Storeinanairtightcontainerorup
tomonths.
.
Directions
Inalargebowlcombineredonioncilantrolimejuiceolive
oilsaltandjalapeo.
AddzucchinibellpepperandJicama;tosswell.Servechilledoratroomtemperature.
.
.
Directions
INDUCTION Recipes Plan 2 Page 9Cajun Rub Zucchini & Jicama Salad
cupsunsaltedbutter
eggyolks
tablespoonswater
tablespoonlemonjuice
teaspoonsalt
18teaspoonpepper
Servings: 16 Nutritional Information Per Serving:
Fiber 0.0g Protein 0.7g Fat 18.0g Calories 163
Ingredients
Linea sieve witha damppaper towelandsetover acup
measuringcup.Bringbuttertoaboilinasmallsaucepanover
mediumheat;cookuntiloamontopallstothebottomand
the butter begins to clear about minutes. Pour butter
throughsieve;setaside.
Combineeggyolksandwaterinthetopoadoubleboilersetover (not simmering in) water set over mediumlow heat;
simmeruntilmixturehastripledinvolumeaboutminutes.
Addbutterin aslowandsteadystreamwhiskingconstantly
until sauce thickens.Whisk in lemon juice saltand pepper.
Serveimmediately.
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.
.
Directions
Hollandaise Sauce
7/31/2019 Induction Plan2
11/12
NetAtkinsCount
1g 6g 3g
cupschoppedreshspinach
cupschoppedarugula
cupchoppedscallions
6quartersomarinatedartichokehearts
Servings: 1 Nutritional Information Per Serving:
Fiber 5.1g Protein 2.5g Fat 6.4g Calories 86
Ingredientsanavocadosliced
4ouncesham
sliceSwisscheese
Servings: 1 Nutritional Information Per Serving:
Fiber 4.6g Protein 29.2g Fat 22.4g Calories 343
Ingredients
Combineallingredientsandtosswithdressing..
Directions Layer ham with Swiss cheese. Place sliced avocado in thecenterandrollup.
.
Directions
INDUCTION Recipes Plan 2 Page 10
teaspoongroundcinnamon
4teaspoonssalt
teaspoonginger
teaspooncumin
teaspoonpepper
teaspoongranularsugarsubstitute(sucralose)
4teaspoonscoriander
teaspoonsoregano
Servings: 6 Nutritional Information Per Serving:
Fiber 1.6g Protein 0.7g Fat 0.7g Calories 19
Ingredients
Combineall ingredientsand mix well. May bestoredin an
airtightcontaineroruptomonths.
.
Directions
Moroccan Rub Arugula-Spinach Salad w/MarinatedArtichoke & ScallionHam, Swiss Cheese &
Avocado Roll-Ups
7/31/2019 Induction Plan2
12/12
NetAtkinsCount
6g 5g 5g
largeItalianplumtomatoesseededanddiced
tablespoonsslicedreshbasilleaves
tablespoonschoppedshallots
teaspoonsmincedgarlic
teaspoonsextravirginoliveoil
teaspoonlemonjuice
18teaspoonchilipepper
teaspoonsalt
cupreshspinach
ouncessalmon
Servings: 2 Nutritional Information Per Serving:
Fiber 1.2g Protein 36.3g Fat 27.7g Calories 421
Ingredientscupmayonnaise
tablespoonDijonmustard
tablespoonparsley
poundreshDaikonradishpeeled
celerystalksthinlysliced
teaspoonlemonjuice
18teaspoonsalt
18teaspoonpepper
Servings: 4 Nutritional Information Per Serving:
Fiber 1.0g Protein 2.0g Fat 13.0g Calories 140
Ingredients
Preheat oven to7FMix therst ingredientsin a small
bowl.Setaside.Placehalothespinachleavesincentero theoil.Layone
pieceosalmonontopothespinach.
Spoonhalotomatomixtureoversh.Foldoiloverandseal
edgessecurely.Repeat.
Bakepacketsor0to0minutesoruntiltheshisopaquein
thecenter.
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.
4.
Directions.
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.
Inalargebowlmixmayonnaisemustardandparsley.
Coarsely grate daikonand addto bowl. Addceleryand mix
untilingredientsarethoroughlycombined.
Stirinlemonjuicesaltandpepper.
Directions
INDUCTION Recipes Plan 2 Page 11Salmon en Papillote
w/Tomato-Basil Relish
cupslicedennel
cupchoppedjicama
Servings: 1 Nutritional Information Per Serving:
Fiber 5.8g Protein 1.5g Fat 0.2g Calories 51
Ingredients
Combineallingredientsandtosswithdressing..Directions
Fennel & Jicama Salad Daikon & Celery Salad