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Wednesday, November 12th, 2003

Time Event
The first MENU
Drink at least 8oz of water with every meal. Tea or Coffee is fine in small amounts. No
refined sugar! IF you must sweeten, use Splenda or if you cannot find it, then equal is ok.
If you go out to eat, try to eat something that is about the same as what is on the menu
(like sashimi or steak with veggies, etc) NO potatoes, rice, or carbs that aren't listed. If you
drink alcohol, please make it a pure kind which means no mixers. Dirty martinis, shots
and scotch with soda are fine (tonic has sweetener, soda does not). New low carb beers
are ok, but not first choice.

If you have questions...feel free to ask. I'm basing this menu off the Atkins diet. I am not
a doctor, consult one if you feel the need. All the regular disclaimer shit.

From now on this (along with the grocery list) will be posted at the community I made just for this
[Bad username: http://www.livejournal.com/userinfo.bml?user=weekly_menu]

Please join if you wish to participate.

Day One
Hardboiled egg

Low-carb Bar


  • Chicken Salad

(canned chicken breast - drained, mayo, celery - chopped, onion --
chopped, seasonings - salt, pepper, cayenne, etc)

  • a little Lettuce Salad


  • Salmon with spinach

(Salmon brushed with oil and seasoned with salt, pepper, garlic, lemon. Baked at 350 until
flakes with a fork)
(Spinach steamed in a sautee pan until tender, about 2 minutes)

Day Two

  • Srambled eggs or Low-carb toast

  • Bacon


  • Fresh veggies with dip (celery carrots broccoli)

(Dip-- Sour cream mixed with a touch of Mayo and "season all" or salt/pepper/cayenne
and dill. Or buy a pre-made kind)

If toast for breakfast, then lunch meat and cheese with no bread and a small salad
If no toast for breakfast, sandwich with deli meat and cheese


  • Lemon Chicken

(Chicken marinated in Slices of lemon, olive oil, wine, pepper, salt, garlic
and baked in the marinade at 350 for about 30-40 minutes or until cooked through)

  • Veggie

(fresh or frozen, cooked about 1-2 cups)

Day Three
Hi-fiber cereal or hot flax cereal with half and half or cream

cheese cubes or string cheese

leftovers OR chef's salad (only blue cheese or ranch or oil/ vinegar dressing)


  • Petite steaks

  • Fauxtatoes

(Cook steak as you like it -- i like mine with a little red wine, oil and pepper marinade and
then cooked medium rare)
(Fauxtatoes -- cook a head of cauliflower until very tender. Drain well. Mash with approx
1/2 bar of cream cheese, salt/pepper, other seasonings. It should resemble mashed
potatoes and taste sorta the same.)

Day Four

deli meat/ Cheese omlette (or eggs scrambled with ham and cheese or hardboiled with a side of

Low-carb Bar


  • Tuna Salad with Salad

(Canned Tuna with a touch of mayo and mustard, celery, and onion all mixed up)


  • Peanut Chicken stir fry

(Chicken marinated in soy sauce, garlic and a little oil. Cooked briefly and set aside. Broccoli and any other veggies "steam fried" in a pan with a bit of oil and a bit of water, covered until crisp-cooked. Combine chicken and veggies in pan, lid off. In a seperate sauce-pan mix 2-3 tbsp of peanut butter, soy, water, and seasonings and mix until it looks like gravy. Pour mixture over chicken and veggies and cook for about 2 minutes. YUM!)

Day Five
cereal or bar

Celery with peanut butter/ cream cheese


  • Taco Salad

(Ground beef, lettuce, tomato, guacamole-if you want it, sour cream)


  • Spaghetti squash "Spaghett"

(Spaghetti squash is cut in half lengthwise and placed "fruit" side down in a pan with water. Baked at 350 for about 20-40 minutes or until the top can be pierced with a knife. Take out and scrape insides with a fork -- strands should look like spaghetti. Put in separate bowl. In saucepan, heat up marinara sauce (premade). Plate squash with marinara and shredded cheese.)

  • Garlic Toast

(Low carb bread with butter and garlic, baked in oven)

  • Chocolate mousse

(1 pkg. of regular cream cheese, 1 pint of whipping cream, few teaspoons of splenda or sweet'n'low (splenda tastes better),1 sqaure of unsweetened baker's chocolate -- melt the cream cheese so it blends easier. melt chocolate in a saucepan. in a large bowl, add all the ingredients and mix with a mixer on high speed for about 3-4 minutes. after that, refrigerate for an hour.
Grocery list for Week 1
It's possible that i might have forgotten a few items OR that you may already have items in stock -- please check menus and your cabinets before going to the store

Grocery list

Bag salad or various lettuces (2)
Spaghetti squash

3-5 low-carb bars
Low carb bread
Flax cereal or hi-fiber cereal (like fiber-all)

Canned chicken
can tuna
Unsweetened peanut butter
Unsweetened chocolate
Classico marinara sauce (no sugar)

Bacon (precooked works out pretty well or get a package and cook it all and freeze it)
Ground beef
small steak
Deli meat (ham or turkey goes well)

no-sugar dressing (Ranch, blue cheese or a vinegarette...check Maries brand)
Cream cheese
1 block of cheese (sharp cheddar is a favorite here)
Eggs -- 1 carton
Sour cream
Whipping cream or half/half

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