DANDR Based Suggested Menu for Slow Losers, or the "Turtles"
amounst us.
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
anglesised where I can, the three recipes 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 -- 1 ounce shelled sunflower seeds and 750ml of water
Lunch -- 4 to 6 ounces 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 -- 1/2 cup sugar free Jelly (make this from Geletin and Flavorings, rather than Sugar Free JElly mix that contans aspartame) with up to 1/2 cup of homemade artificially flavored whipping cream, as well as 750ml of water.
Dinner -- 6 to 8 ounces 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, squash, zucchini, 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 2 ounces of cheese and 750ml of water.
Day #2
Breakfast -- 2 egg ham and cheese omelet cooked in butter (1 ounces of
cheese and up to 3 ounces 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 2 ounces) and
750ml of water
Lunch -- Chicken (or other protein) salad made with up to
4 ounces 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 -- 1 ounces of nuts (macadamias, pecans, almonds,
walnuts, or sunflower seeds), as well as 750ml of water.
Dinner -- 6 to
8 ounces 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, squash, zucchini, 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 Jell-O 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
heavy cream. Add Ice and blend together. No other carby additives, please.
Day #3
Breakfast -- Creamed Beef on Atkins Rolls (We'll
discuss later how to make this)- 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 oallowed with this meal.
Mid-morning Snack -- 1 ounce
string cheese and 750ml of water
Lunch -- 4 to 6 ounces 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 -- 1 ounces of nuts
(refer to Day #2 for choices), as well as 750ml of water.
Dinner -- 6 to
8 ounces 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, squash, zucchini, 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 (we'll talk
about this recipe later) and 750ml of water. If hungry and desired, 1/2 cup SF
Jell-O 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 oith this meal.
Mid-morning Snack -- Protein
shake and 750ml of water
Lunch -- 4 to 6 ounces 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
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 -- 2
ounces of cheese, as well as 750ml of water.
Dinner -- 6 to 8 ounces 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, squash, zucchini, 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 -- 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 oith
this meal.
Mid-morning Snack -- 1 ounce shelled sunflower seeds and
750ml of water
Lunch -- 4 to 6 ounces 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 -- 1/2 cup sugar free Jell-O with up
to 1/2 cup of homemade artificially flavored whipping cream, as well as 750ml of
water.
Dinner -- 6 to 8 ounces 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, squash,
zucchini, 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 -- 2 ounces of string
cheese and 750ml of water.
Day #6
Breakfast -- 2 egg ham
and cheese omelet cooked in butter (1 ounces of cheese and up to 3 ounces of
ham, bacon, or other meat of your choice) -- 750ml of waterounces 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 oith this meal.
Mid-morning Snack -- pork rinds with cream cheese (up to 2 ounces) and
750ml of water
Lunch -- Chicken (or other protein) salad made with up to
4 ounces 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 -- 1 ounces of nuts (macadamias, pecans, almonds,
walnuts, or sunflower seeds), as well as 750ml of water.
Dinner -- 6 to
8 ounces 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, squash, zucchini,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 Jell-O 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
heavy cream, add Ice and blend together. No other carby additives, please.
Day #7
Breakfast -- Creamed Beef on Atkins Rolls (We'll
discuss later how to make this) 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 oith this meal.
Mid-morning Snack -- 1 ounce string
cheese and 750ml of water
Lunch -- 4 to 6 ounces 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 -- 1 ounces of nuts (refer to Day #2
for choices), as well as 750ml of water.
Dinner -- 6 to 8 ounces 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, squash, zucchini, 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 (we'll talk aboutthis recipe
later) and 750ml of water. If hungry and desired, 1/2 cup SF Jell-O 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
Low Carb in the UK 
