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DANDR Based Suggested Menu for Slow Losers, or the “Turtles” amounst us

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These menus were developed by long time LCer Terry Ross of the ASL Group, and posted on AAWOL for those losing slowly or stalled. I have anglicised where I can. |The three recipes mentioned are at the end of the page.

Turtle menu

Day #1

Breakfast — 2 scrambled eggs cooked in butter — 750ml of water -Decaf coffee or decaf tea if desired and *only* if you drink all your water as well.
Non-Aspartame AS and up to 2 tablespoons of cream are allowed with this meal.
Mid-morning Snack — 25g shelled sunflower seeds and 750ml of water

Lunch — 100-150g of protein (beef, pork, tuna, salmon, chicken, eggs,etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Mayo, Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 750ml of water.

Mid-afternoon Snack — 1/2 cup sugar free Jelly (make this from Geletin and Flavorings, rather than Sugar Free Jelly mix that contains aspartame) with up to 1/2 cup of homemade artificially flavored whipped cream, as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans,  courgette, cabbage, cauliflower, broccoli, or other veggie
listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to
cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack 50g of cheese and 750ml of water.

Day #2

Breakfast — 2 egg ham and cheese omelet cooked in butter (25g of
cheese and up to 75g of ham, bacon, or other meat of your choice) — 750ml
of water — Decaf coffee or decaf tea if desired and *only* if you drink all
your water as well. Non-Aspartame AS and up to 2 tablespoons with this meal.

Mid-morning Snack — pork rinds with cream cheese (up to 50g) and
750ml of water

Lunch — Chicken (or other protein) salad made with up to
100g of meat plus mayonnaise, and other salad veggies of your choice served
between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 750ml of water.

Mid-afternoon Snack — 25g of nuts (macadamias, pecans, almonds,
walnuts, or sunflower seeds), as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, courgette, cabbage, cauliflower,
broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of
the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — 1/2 cup SF Jelly with up to 1/2 cup homemade whipped
cream and 750ml of water.

If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with 1 scoop of powder, water, up to 1 tsp. of food flavoring, and up to 2 tbsp. of double cream. Add Ice and blend together. No other carby additives, please.

Day #3

Breakfast — Creamed Beef on Atkins Rolls (Recipes below) –  750ml of water. Decaf coffee or decaf tea if desired and *only* if you drink all your water as well. Non-Aspartame AS and up to 2 tablespoons cream allowed with this meal.

Mid-morning Snack — 25g of string cheese and 750ml of water

Lunch — 100-150g of protein (beef, pork, tuna, salmon, chicken, eggs,etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Mayo, Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 750ml of water.

Mid-afternoon Snack — 25g of nuts (refer to Day #2 for choices), as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, courgettes, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — Pork rinds filled with pimiento cheese (recipe below) and 750ml of water. If hungry and desired, 1/2 cup SF Jelly and up to 1/2 cup homemade whipped cream.

Day #4 Breakfast — 2 scrambled eggs cooked in butter — 750ml of water -Decaf coffee or decaf tea if desired and *only* if you drink all your water as well. Non-Aspartame AS and up to 2 tablespoons of cream allowed with this meal.

Mid-morning Snack — Protein shake and 750ml of water

Lunch — 100-150g of protein (beef, pork, tuna, salmon, chicken, eggs,etc. or any combination thereof) made into a sandwich between Atkins Rolls, and salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Mayo, Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 750ml of water.

Mid-afternoon Snack — 50g of cheese, as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, courgettes, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — 25g Nuts (chosen from those listed previously) and 750ml of water.

If still hungry and desired, add an additional snack of pork rinds and
cream cheese.

Day #5

Breakfast — 2 scrambled eggs cooked in butter — 750ml of water -Decaf coffee or decaf tea if desired and *only* if you drink all your water as well. Non-Aspartame AS and up to 2 tablespoons of cream allowed with this meal.

Mid-morning Snack — 25g shelled sunflower seeds and 750ml of water

Lunch — 100-150g of protein (beef, pork, tuna, salmon, chicken, eggs,etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Mayo, Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 750ml of water.

Mid-afternoon Snack — 1/2 cup sugar free Jelly with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 750ml of
water.

Dinner — 150-200g of protein (your choice) with 1 cup of
salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as
listed above, and 1/2 cup of cooked vegetable (either green beans, courgettes, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — 50g cheese and 750ml of water.

Day #6

Breakfast — 2 egg ham and cheese omelet cooked in butter (25g of cheese and up to 75g of ham, bacon, or other meat of your choice) — 750ml of water —
Decaf coffee or decaf tea if desired and *only* if you drink all your water as
well. Non-Aspartame AS and up to 2 tablespoons cream allowed with this meal.

Mid-morning Snack — pork rinds with cream cheese (up to 50g) and
750ml of water

Lunch — Chicken (or other protein) salad made with up to
100g of meat plus mayonnaise, and other salad veggies of your choice served
between 2 Atkins Rolls. 1 cup of salad with dressing. Plus 750ml of water.

Mid-afternoon Snack — 25g of nuts (macadamias, pecans, almonds,
walnuts, or sunflower seeds), as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, courgettes,cabbage, cauliflower,
broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of
the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — 1/2 cup SF Jelly with up to 1/2 cup homemade whipped
cream and 750ml of water.

If these meals and snacks do not curb your hunger or satisfy you, feel free to make a basic protein powder shake with 1 scoop of powder, water, up to 1 tsp. of food flavoring, and up to 2 tbsp. of double cream, add Ice and blend together. No other carby additives, please.

Day #7

Breakfast — Creamed Beef on Atkins Rolls (recipe below) 750ml of water Decaf coffee or decaf tea if desired and *only* if you drink all your water as well. Non-Aspartame AS and up to 2 tablespoons cream allowed with this meal.

Mid-morning Snack — 25g string cheese and 750ml of water

Lunch — 100-150g of protein (beef, pork, tuna, salmon, chicken, eggs, etc. or any combination thereof) made into a chef salad with 2 cups of salad vegetables chosen from Dr. A’s list in Chapter 8 of the book . . . the Induction Chapter. Top with Ranch, Blue Cheese, Oil/Vinegar or other full-fat dressing that is no more than 1 gram of carb per serving. And 750ml of water.

Mid-afternoon Snack — 25g of nuts (refer to Day #2 for choices), as well as 750ml of water.

Dinner — 150-200g of protein (your choice) with 1 cup of salad chosen from Dr. A’s Induction salad vegetable list, plus dressing as listed above, and 1/2 cup of cooked vegetable (either green beans, courgettes, cabbage, cauliflower, broccoli, or other veggie listed in Dr. A’s 10% carb list outlined in Chapter of the book). Feel free to cook in butter or lard, as desired. PLUS 750ml of water.

Evening Snack — Pork rinds filled with pimiento cheese (recipe below) and 750ml of water. If hungry and desired, 1/2 cup SF Jelly and up to
1/2 cup homemade whipped cream.


Atkins Revolution Rolls are here

Creamed Beef Florentine are here

Pimiento Cheese (American’s get this pre-packed I just discovered!)

1x 8 oz tub cream cheese, softened

2 cups (8 oz) grated cheddar cheese

3 tablespoons pickle juice (no Idea… Use the Vinegar from Picked Onions?)

1/4 tsp ground red pepper

Dash of garlic powder

1x 4 oz jar diced pimiento, drained

Place cream cheese in a medium bowl; beat at medium speed of a mixer until smooth.

Stir in cheddar cheese and next 4 ingredients.

Cover and chill at least 1 hour

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