OWL 40g Net Atkins Count

Day 1 Breakfast
Cheddar Omelet w/Sauted Watercress Strawberries (5 large) Strawberries (5 large)

Plan 2
Day 3
Eggs w/Goat Cheese & Asparagus

Day 2
Mushroom Scramble Turkey Sausage (4 oz)

Day 4
Eggs Scrambled w/Asparagus, Bacon & Swiss Cheese

Day 5
Poached Eggs w/Tomato, Muenster & Avocado Strawberries (13 cup, sliced)

Day 6
Eggs w/Avocado & Salsa

Day 7
Coconut-Vanilla Shake

Net Atkins Count: 8g Atkins Advantage Recommended Chocolate Chip Granola Bar

Net Atkins Count: 10g Atkins Advantage Recommended Vanilla Shake

Net Atkins Count: 4g Atkins Advantage Recommended Milk Chocolate Delight Shake

Net Atkins Count: 4g Atkins Advantage Recommended Sweet and Salty Bar

Net Atkins Count: 8g Atkins Advantage Recommended Vanilla Shake

Net Atkins Count: 5g Atkins Advantage Recommended Chocolate Peanut Butter Bar

Net Atkins Count: 7g Atkins Advantage Recommended Chocolate Chip Granola Bar

Snack

Net Atkins Count: 3g Chicken Burger topped w/Avocado, Bacon & Barbecue Sauce

Net Atkins Count: 1g Bratwurst w/ Onions & Sauerkraut Mixed Greens w/Artichoke, Olive, Tomato & Blue Cheese Almonds (24 each or 1 oz) Creamy Italian Dressing Net Atkins Count: 18g Atkins Advantage Recommended Chocolate Peanut Butter Bar

Net Atkins Count: 1g Lettuce-Wrapped Lamb Burger w/Avocado, Tomato & Onions Mixed Greens w/ Chickpeas Blue Cheese Dressing Net Atkins Count: 21g Atkins Advantage Recommended Chocolate Peanut Butter Bar

Net Atkins Count: 4g Cheddar Cheeseburger w/ Mushrooms & Onions Guacamole Belgian Endive w/ Snow Peas & Chickpeas Sherry Vinaigrette Net Atkins Count: 17g Atkins Advantage Recommended Sweet and Salty Bar

Net Atkins Count: 1g Creole Shrimp Salad Mixed Greens w/Avocado, Tomato & Roasted Red Peppers Sweet Mustard Dressing Net Atkins Count: 13g Atkins Advantage Recommended Smores Bar

Net Atkins Count: 2g Deli Turkey Ham on Romaine w/Tomatoes, Onions & Cheddar Roasted Fennel & Onions w/Raita

Net Atkins Count: 3g Deli Ham (6 oz) Mixed Greens w/Avocado, Tomato & Roasted Red Peppers Parmesan Peppercorn Dressing

Lunch

Mixed Greens w/Green Pepper, Jicama & Cherry Tomatoes Ranch Dressing Net Atkins Count: 14g Atkins Advantage Recommended Peanut Fudge Granola Bar

Net Atkins Count: 20g Atkins Advantage Recommended Milk Chocolate Delight Shake

Net Atkins Count: 9g Atkins Advantage Recommended Chocolate Peanut Butter Bar

Snack

Net Atkins Count: 3g Lamb Chops w/Tomatoes & Olives

Net Atkins Count: 2g Turkey Cobb Salad Green Beans w/Ginger-Pecan Butter

Net Atkins Count: 2g Sauted Chicken Sausages w/Red Bell Peppers Mixed Greens w/Green Pepper, Jicama & Cherry Tomatoes French Dressing

Net Atkins Count: 4g Peppery Pork Chops Romaine & Spinach Salad w/Red Bell Pepper & Broccoli Pumpkin seeds (3 tbsp, roasted & salted) Ranch Dressing Net Atkins Count: 11g

Net Atkins Count: 3g Grilled Italian Chicken w/Yellow Squash Mixed Greens w/Chickpeas Italian Dressing

Net Atkins Count: 1g Grilled Chicken w/Barbecue Sauce Brussels Sprouts ( cup) Arugula-Spinach Salad w/Marinated Artichoke Ranch Dressing

Net Atkins Count: 2g Turkey Ratatouille Spinach, Jicama & Tomato Salad Pistachios (30 each) Fresh Raspberry Vinaigrette Net Atkins Count: 19g

Dinner

Mixed Greens w/Sliced Cucumber & Red Bell Pepper Creamy Italian Dressing Net Atkins Count: 12g

Net Atkins Count: 9g

Net Atkins Count: 12g

Net Atkins Count: 16g

Net Atkins Count: 13g

Net Atkins Count

40g

40g

40g

40g

41g

41g

40g

OWL Recipes

Plan 2
Chicken Burger topped w/Avocado, Bacon & Barbecue Sauce
Servings: 1 Nutritional Information Per Serving: Fiber 5.0g Protein 41.6g Fat 48.6g Calories 638

Page 1

Cheddar Omelet w/Sauted Watercress

Servings: 1 Nutritional Information Per Serving: Fiber 0.1g Protein 26.5g Fat 32.4g Calories 410

Barbecue Sauce
Servings: 10 Nutritional Information Per Serving: Fiber 0.4g Protein 0.4g Fat 1.6g Calories 33

Ingredients
cup shredded Cheddar cup watercress 1 teaspoon extra-virgin olive oil 2 large eggs

Ingredients
avocado, sliced 2 slices bacon 7 ounces ground chicken 2 tablespoons Barbecue Sauce (or low-carb barbecue sauce)

Ingredients
1 tablespoon extra-virgin olive oil 4 tablespoons chopped onion 2 tablespoons tomato paste 1 teaspoon chili powder 1 teaspoon ground cumin teaspoon garlic powder dry mustard teaspoon allspice 18 teaspoon cayenne pepper 1 cups no-sugar-added ketchup 1 tablespoon cider vinegar 2 teaspoon Worcestershire sauce 2 teaspoon granular sugar substitute (sucralose)

Directions
1. Heat nonstick skillet with oil over medium high heat. Add watercress and saut for 1 minute till tender. Add salt and pepper to taste. Remove from pan and set aside. 2. Add eggs to skilllet and cook for 2 minutes till underside is lightly browned. Flip over and cook 1 minute. Add watercress to half of omelet and top with cheese. Fold over other half and cook for 1 additional minute to melt cheese.

Directions
1. Grill burger till chicken is no longer pink in the center. 2. Cook bacon in a skillet over medium-high heat till crispy. 3. Top with avocado and barbecue sauce.

Directions
1. Heat oil in a medium saucepan over medium-high heat. Add onion and saut until soft, about 3 minutes. 2. Add tomato paste, chili powder, cumin, garlic powder, mustard, allspice and cayenne pepper, cook until fragrant, about 1 minute. Stir in ketchup, vinegar, Worcestershire sauce, 2 teaspoons granulated noncaloric sweetener and coffee; simmer, stirring occasionally, until very thick, about 8 minutes. 3. Serve warm or at room temperature, or refrigerate in an airtight container for up to 3 days.

Net Atkins Count

3g

5g

4g

OWL Recipes

Plan 2
Ranch Dressing
Servings: 8 Nutritional Information Per Serving: Fiber 0.0g Protein 0.0g Fat 22.0g Calories 200

Page 2

Mixed Greens w/Green Pepper, Jicama & Cherry Tomatoes

Servings: 1 Nutritional Information Per Serving: Fiber 6.4g Protein 2.3g Fat 0.3g Calories 62

Lamb Chops w/Tomato & Olives

Servings: 4 Nutritional Information Per Serving: Fiber 0.9g Protein 40.3g Fat 21.6g Calories 403

Ingredients
1 cup field greens 13 cup chopped green bell peppers cup chopped jicama 5 cherry tomatoes, quartered

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
28 ounces of lamb chops 18 teaspoon salt 18 teaspoon pepper 2 tablespoons extra-virgin olive oil 13 cup white wine 14 ounces canned diced tomatoes (with juices) 4 ounces pimento-stuffed green olives 1 teaspoon granular sugar substitute (sucralose) 2 tablespoons chopped fresh parsley

Directions
1. Combine all ingredients and toss with dressing.

Directions Directions
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. Preheat oven to a warm setting. Season chops with salt and pepper to taste. In a large skillet, heat oil over medium-high heat. Saut chops until golden brown and cooked through, about 3 minutes per side. 2. Transfer to a platter and place in oven to keep warm. Drain excess fat from skillet and return to high heat. Pour in wine and cook, scraping up brown bits. 3. Stir in tomatoes, olives and sugar substitute. Reduce heat to medium and cook until sauce thickens slightly, about 5 minutes. Season sauce with salt and pepper to taste and spoon over chops. Sprinkle with parsley before serving.

Net Atkins Count

8g

1g

6g

OWL Recipes

Plan 2
Creamy Italian Dressing
Servings: 10 Nutritional Information Per Serving: Fiber 2.5g Protein 0.9g Fat 9.4g Calories 96

Page 3

Mixed Greens w/Sliced Cucumber & Red Pepper

Servings: 1 Nutritional Information Per Serving: Fiber 2.8g Protein 1.6g Fat 0.2g Calories 36

Mushroom Scramble
Servings: 6 Nutritional Information Per Serving: Fiber 0.9g Protein 12.9g Fat 15.5g Calories 208

Ingredients
1 cup field greens cup sliced cucumber cup chopped red bell peppers

Ingredients
cup grated Parmesan 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

Ingredients
cup chopped white onions 3 tablespoons vegetable oil 1 cup sliced mushrooms 14 ounces tofu 1 cup fresh spinach 8 cherry tomatoes, quartered 4 eggs cup shredded Cheddar 3 tablespoons grated Parmesan 18 teaspoon thyme

Directions
1. Combine all ingredients and toss with dressing.

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.

Directions
1. In a large nonstick skillet, over medium-high heat, cook the onion and mushrooms in the oil until soft (about 3 minutes). 2. Add the tofu and spinach and cook an additional 3 minutes. Stir in remaining ingredients and cook until egg is firm. Serve immediately.

Net Atkins Count

6g

0g

4g

OWL Recipes

Plan 2
Mixed Greens w/Artichoke, Olive, Tomato & Blue Cheese
Servings: 1 Nutritional Information Per Serving: Fiber 4.0g Protein 8.7g Fat 12.2g Calories 176

Page 4

Bratwurst w/Onions & Sauerkraut

Servings: 1 Nutritional Information Per Serving: Fiber 2.8g Protein 12.9g Fat 30.0g Calories 360

Turkey Cobb Salad

Servings: 4 Nutritional Information Per Serving: Fiber 4.3g Protein 34.6g Fat 46.0g Calories 580

Ingredients
1 teaspoon extra-virgin olive oil 1 bratwurst cup sliced white onion cup sauerkraut, drained

Ingredients
1 cup field greens 2 marinated artichoke hearts, quartered 1 ounce blue cheese, crumbled 5 black olives, chopped 5 cherry tomatoes, quartered

Ingredients
6 cups shredded romaine lettuce 6 tablespoons low-carb vinaigrette dressing (6 tablespoons Italian Dressing) 6 slices cooked bacon, crumbled 2 hard boiled eggs 1 avocado 2 cups skinless cooked chipped turkey 2 small tomatoes cup blue cheese, crumbled

Directions
1. In a small skillet, heat oil over medium high heat. Add onions and saut about 3 minutes. 2. Add bratwurst and sauerkraut. Continue to cook until bratwurst is browned on all sides and heated through.

Directions
1. Combine all ingredients and toss with dressing.

Directions
1. In a large bowl, toss Romaine with 3 tablespoons dressing and mound it on a large serving platter. 2. Arrange bacon, eggs, avocado, turkey, tomatoes and blue cheese in vertical stripes across the lettuce. 3. Drizzle with remaining dressing and serve.

Net Atkins Count

8g

7g

5g

OWL Recipes

Plan 2
Eggs w/Goat Cheese & Asparagus
Servings: 1 Nutritional Information Per Serving: Fiber 1.2g Protein 21.9g Fat 19.1g Calories 280

Page 5

Green Beans w/GingerPecan Butter

Servings: 6 Nutritional Information Per Serving: Fiber 2.5g Protein 1.9g Fat 7.3g Calories 89

Lettuce-Wrapped Lamb Burger w/Avocado, Tomato & Onions

Servings: 1 Nutritional Information Per Serving: Fiber 6.1g Protein 21.4g Fat 37.1g Calories 465

Ingredients
1 pound green beans cup pecans, toasted and chopped 2 tablespoons unsalted butter 1 teaspoon fresh ginger teaspoon salt

Ingredients
2 eggs 3 asparagus spears 1 ounce Goat cheese

Ingredients
4 ounces ground lamb 4 bibb lettuce leaves medium tomato, sliced an avocado, sliced 1 slice red onion

Directions Directions
1. Bring a large pot of lightly salted water to boil. Add green beans and cook until tender-crisp, 5 to 6 minutes. Drain well. 2. Meanwhile, make Ginger-Pecan Butter: Mix pecans, butter, ginger and salt together in a small bowl until blended. 3. Return beans to pot; add butter mixture. Cook over low heat, stirring, until beans are hot and butter has melted, about 1 minute. 1. In a skillet over medium-high heat add chopped asparagus and 2 tablespoons water to steam the asparagus. Once water has evaporated and asparagus is tender add eggs (beat lightly with a fork first) and goat cheese. 2. Cook until eggs are set and cheese is melted.

Directions
1. Pre-heat grill. 2. Form ground lamb into a patty. Season with salt and freshly ground black pepper. 3. Grill lamb until no longer pink in the center, or until desired doneness. 4. Top burger with tomato slices, avocado and slice of onion. Carefully wrap burger in lettuce leaves.

Net Atkins Count

4g

4g

7g

OWL Recipes

Plan 2
Blue Cheese Dressing
Servings: 14 Nutritional Information Per Serving: Fiber 0.0g Protein 2.3g Fat 12.5g Calories 125

Page 6

Mixed Greens w/Chickpeas

Servings: 1 Nutritional Information Per Serving: Fiber 5.3g Protein 4.3g Fat 0.7g Calories 91

Sauted Chicken Sausages w/Red Bell Peppers

Servings: 4 Nutritional Information Per Serving: Fiber 1.6g Protein 34.2g Fat 27.2g Calories 405

Ingredients
cup chickpeas 2 cups field greens

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
8 teaspoons olive oil, divided 1 small red onion, thinly sliced 1 teaspoon dried thyme leaves 3 garlic cloves, finely chopped 1 medium red bell pepper, cut into strips 1 cup chopped fresh parsley 18 teaspoon salt 18 teaspoon pepper 24 ounces chicken sausage (four 6-ounce pre-cooked sausages)

Directions
1. Combine all ingredients and toss with dressing.

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.

Directions
1. Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add sausages and brown on all sides, turning frequently, about 5 minutes. 2. Meanwhile, heat remaining 2 tablespoons oil in a medium skillet over medium-low heat. Add onion and cook, stirring occasionally for 56 minutes until soft. Add thyme and garlic and cook 1 minute more. Stir in bell pepper and cook 10 minutes, stirring occasionally, until peppers just begin to soften. 3. Add onion and pepper mixture to sausages; add parsley and salt and pepper to taste. Cook 10 minutes more.

Net Atkins Count

14g

1g

3g

OWL Recipes

Plan 2
Eggs Scrambled w/Asparagus, Bacon & Swiss Cheese
Servings: 1 Nutritional Information Per Serving: Fiber 0.8g Protein 19.7g Fat 32.8g Calories 393

Page 7

French Dressing
Servings: 10 Nutritional Information Per Serving: Fiber 1.2g Protein 0.0g Fat 11.2g Calories 108

Cheddar Cheeseburger w/ Mushrooms & Onions

Servings: 1 Nutritional Information Per Serving: Fiber 0.4g Protein 42.2g Fat 31.1g Calories 472

Ingredients
canola oil teaspoon garlic powder teaspoon salt cup cider vinegar 18 teaspoon cayenne pepper cup unsweetened ketchup 1 tablespoon Xylitol

Ingredients
2 slices bacon 2 asparagus spears 1 egg 1 ounce shredded Cheddar

Ingredients
6 ounces ground beef 2 tablespoons chopped white onion 4 white mushrooms, sliced 1 teaspoon extra-virgin olive oil 1 slice of Cheddar

Directions
1. Cook bacon in a skillet, reserve some of the bacon fat. Chop bacon into small pieces. 2. Cook asparagus in skillet with reserved fat till tender, about 3 minutes. Remove and cut into bite sized pieces. 3. Add all ingredients back to pan and scramble together until egg is cooked and cheese is melted, about 3 minutes. Or can add cheese at the end on top.

Directions
1. Grill burger til no longer pink in center. 2. While burger is cooking, saut mushrooms and onions in a skillet with 1 teaspoon oil till soft and onions are tender. 3. Compose burger with onions and mushrooms topped off with Cheddar.

Directions
1. Whisk ketchup, oil, vinegar, 1 tablespoon Xylitol, salt, garlic powder and cayenne pepper in a medium bowl. 2. Use immediately or refrigerate in an airtight container for up to 3 days.

Net Atkins Count

1g

4g

3g

OWL Recipes

Plan 2
Belgian Endive w/Snow Peas & Chickpeas
Servings: 1 Nutritional Information Per Serving: Fiber 9.6g Protein 4.9g Fat 0.7g Calories 95

Page 8

Guacamole
Servings: 8 Nutritional Information Per Serving: Fiber 2.9g Protein 1.1g Fat 5.3g Calories 70

Sherry Vinaigrette
Servings: 6 Nutritional Information Per Serving: Fiber 0.0g Protein 0.1g Fat 13.5g Calories 125

Ingredients
1 green onion, chopped 1 cup chopped white onions 1 jalapeo, seeded and finely chopped 1 medium tomato, chopped 1 tablespoon lime juice 2 tablespoons cilantro 18 teaspoon salt 2 avocados

Ingredients
2 cups of Belgian endive cup chopped snow peas 18 cup chickpeas

Ingredients
2 tablespoons sherry vinegar 1 tablespoon chopped shallots 1 teaspoon Dijon mustard teaspoon salt teaspoon pepper 6 tablespoons extra-virgin olive oil

Directions
1. In a large bowl, toss together all salad ingredients; set aside. 2. In a medium bowl, combine all dressing ingredients except cheese. Stir until well blended, and then stir in cheese. 3. Just before serving, pour dressing over salad, and toss well.

Directions
1. Combine vinegar, shallot, mustard, salt and pepper 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 2 days.

Directions
1. Place onions, pepper and tomato in a medium bowl. 2. Slice avocados in half lengthwise, remove pits and scoop pulp into bowl with a spoon. Mash avocados coarsely with a fork. 3. Mix in lime juice and cilantro. Add salt to taste.

Net Atkins Count

3g

10g

1g

OWL Recipes

Plan 2
Romaine & Spinach Salad w/Bell Pepper & Broccoli
Servings: 2 Nutritional Information Per Serving: Fiber 3.0g Protein 3.0g Fat 0.5g Calories 45

Page 9

Peppery Pork Chops

Servings: 4 Nutritional Information Per Serving: Fiber 1.3g Protein 33.3g Fat 18.0g Calories 318

Poached Eggs w/Tomato, Muenster & Avocado

Servings: 1 Nutritional Information Per Serving: Fiber 4.6g Protein 20.3g Fat 28.0g Calories 366

Ingredients
4 ounces canned green chili peppers of 1 chipotle en adobo, chopped 2 garlic cloves, pressed 1 tablespoon dried oregano 2 teaspoons ground cumin cup cider vinegar 24 ounces pork chops 2 teaspoons granular sugar substitute (sucralose) 1 tablespoon canola oil

Ingredients
2 cups shredded romaine lettuce 2 cups chopped fresh spinach 4 ounces roasted red bell peppers 1 cup broccoli florets, chopped

Ingredients
2 large eggs 2 large slices of tomato 1 slice Muenster cheese Hass avocado, sliced

Directions
1. Combine all ingredients and toss with dressing.

Directions
1. To poach egg: add enough water to a pan to the depth of 2-3 inches. Bring it to a boil with a pinch of salt, turn down heat and allow water to simmer just till it barely has bubbles around the edges. Crack egg into a cup then carefully slide the egg into the water. Cook 3 minutes for medium firmness, 2 minutes if you like them runny, and 4 minutes if you like a firmer yolk. Remove with a slotted spoon. Gently remove excess water with a paper towel. 2. Place tomato slices on a plate, place avocado on top, place cheese slices next then top with eggs. 3. Sprinkle with paprika (if desired), salt and pepper to taste.

Directions
1. Combine chilies, garlic, oregano, cumin and vinegar in a blender and pure. 2. Place pork chops in shallow baking dish and pour the pepper mixture on top. Turn the chops to coat. Marinate 4-8 hours. 3. Drain pork chops and pat dry. Place marinade in a small saucepan. Mix in sugar substitute, bring to a boil; cook 3 minutes. 4. Heat oil in a large skillet. Cook chops 10 minutes, turning once halfway through cooking time, just until cooked through. Serve with cooked marinade.

Net Atkins Count

4g

4g

5g

OWL Recipes

Plan 2
Mixed Greens w/Avocado, Tomato & Roasted Red Peppers
Servings: 1 Nutritional Information Per Serving: Fiber 7.5g Protein 3.0g Fat 11.1g Calories 150

Page 10

Creole Shrimp Salad

Servings: 6 Nutritional Information Per Serving: Fiber 0.5g Protein 31.0g Fat 7.4g Calories 209

Sweet Mustard Dressing

Servings: 10 Nutritional Information Per Serving: Fiber 0.0g Protein 1.0g Fat 15.0g Calories 140

Ingredients
2 green onions, cut into 1-inch slices celery stalk, cut into 1-inch pieces 2 tablespoon chopped fresh parsley 2 tablespoons canola oil 1 tablespoon Horseradish 2 teaspoons white wine vinegar 1 garlic clove, cut in half 2 teaspoons Dijon mustard 1 teaspoon paprika teaspoon salt teaspoon white pepper 18 teaspoon hot sauce (Tabasco) 2 pounds raw shrimp

Ingredients
1 cup field greens avocado, chopped 13 cup chopped red bell pepper 1 small tomato, chopped

Ingredients
13 cup coarse-grain mustard 13 cup cider vinegar cup sugar-free pancake syrup teaspoon salt teaspoon pepper 23 cup canola oil

Directions
1. Combine all ingredients and toss with dressing.

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. In a food processor, process all ingredients (except shrimp) until fairly smooth. Transfer to a large bowl. 2. Cook shrimp in boiling water for 2-4 minutes until they curl and turn pink. Drain and put into an ice water bath till cool. Once cool, drain and set aside. 3. Toss shrimp in dressing. Chill one hour. 4. To serve, line 6 plates with shredded lettuce and divide shrimp on top.

Net Atkins Count

3g

8g

1g

OWL Recipes

Plan 2
Italian Dressing
Servings: 8 Nutritional Information Per Serving: Fiber 0.2g Protein 0.2g Fat 21.1g Calories 185

Page 11

Grilled Italian Chicken w/Yellow Squash

Servings: 4 Nutritional Information Per Serving: Fiber 1.0g Protein 36.5g Fat 19.6g Calories 340

Eggs w/Avocado & Salsa

Servings: 1 Nutritional Information Per Serving: Fiber 5.0g Protein 13.8g Fat 19.5g Calories 264

Ingredients
2 tablespoons Italian dressing 24 ounces chicken teaspoon salt teaspoon pepper 3 medium yellow summer squash 2 tablespoons extra-virgin olive oil teaspoon dried thyme 1 tablespoon sugar-free ketchup 1 tablespoon unsalted butter, cut into 4 equal pieces

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
avocado 2 large eggs 2 tablespoons no-sugar-added salsa

Directions
1. Slice avocado. 2. Fry eggs (scramble or poach if desired instead). 3. Layer avocado then eggs then top with salsa.

Directions
1. Heat grill to medium, or heat broiler. Meanwhile, spoon tablespoon salad dressing over each chicken breast, and coat thoroughly. Sprinkle with teaspoon salt and teaspoon pepper. Let stand until grill is ready. 2. In a medium bowl, toss squash slices with oil until coated on all sides. Sprinkle with remaining teaspoon salt, teaspoon pepper and the thyme; toss again to combine. 3. Arrange chicken breasts and squash slices in a single layer on grill. Cook squash just until partially softened, 2 to 3 minutes per side. Transfer to a plate. 4. Cook chicken until juices run clear when pierced with a fork and an instant-read meat thermometer registers 170F when inserted into the thickest part of breast, 8 to 10 minutes per side. Transfer to a platter. Let both stand for 15 minutes. 5. In a small bowl, combine remaining 1 tablespoon salad dressing and the ketchup. Set aside. Using 4 divided containers, place a chicken breast on one side of each container. Spoon tablespoon of the tomato mixture over each. 6. Place 4 to 5 slices of squash in the other section of each container, and top each with a piece of butter. Seal and freeze. (The chicken can be stored, frozen, for up to 1 month.) When ready to serve, slightly open one corner of container to vent. Microwave on high until hot, 4 to 5 minutes. Let stand in microwave for 1 minute before serving. Garnish with thyme sprigs, if 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

2g

1g

5g

OWL Recipes

Plan 2
Roasted Fennel & Onions
Servings: 1 Nutritional Information Per Serving: Fiber 4.7g Protein 4.3g Fat 6g Calories 106

Page 12

Deli Turkey Ham on Romaine w/Tomatoes, Onions & Cheddar

Servings: 1 Nutritional Information Per Serving: Fiber 2.8g Protein 29.4g Fat 14.4g Calories 271

Raita
Servings: 8 Nutritional Information Per Serving: Fiber 0.4g Protein 2.0g Fat 1.5g Calories 34

Ingredients
4 ounces deli turkey ham 2 cups shredded romaine lettuce 3 cherry tomatoes, quartered 1 tablespoon chopped white onion cup shredded Cheddar

Ingredients
1 teaspoon extra-virgin olive oil cup sliced fennel 1 small red onion, sliced cup Raita

Ingredients
1 medium cucumber 1 cups yogurt 2 tablespoons fresh peppermint 2 tablespoons fresh cilantro teaspoon salt 18 teaspoon curry powder

Directions Directions
1. Assemble salad components and toss with dressing. 1. Spray fennel and onions with cooking oil. Roast in oven at 425F for 10 minutes. Turn over down to 350F and cook until tender and beginning to brown on outside. 2. Toss to combine with Raita. Or serve on the side.

Directions
1. Combine cucumber, yogurt, mint, cilantro, salt and curry powder in a medium bowl. Cover and refrigerate for 1 hour to allow flavors to blend.

Net Atkins Count

5g

12g

3g

OWL Recipes

Plan 2
Arugula-Spinach Salad w/Marinated Artichoke
Servings: 1 Nutritional Information Per Serving: Fiber 5.1g Protein 2.5g Fat 6.4g Calories 86

Page 13

Grilled Chicken w/Barbecue Sauce

Servings: 1 Nutritional Information Per Serving: Fiber 0.4g Protein 33.6g Fat 11.7g Calories 266

Coconut-Vanilla Shake
Servings: 4 Nutritional Information Per Serving: Fiber 0.8g Protein 12.0g Fat 22.6g Calories 254

Ingredients
6 ounces chicken 2 tablespoons Barbecue Sauce (or low-carb barbecue sauce)

Ingredients
1 cups arugula, chopped 1 cups baby spinach leaves 6 marinated artichoke hearts, drained cup green onions, thinly sliced

Ingredients
14 ounces coconut milk 2 ounces sugar-free vanilla protein powder teaspoon vanilla extract

Directions
1. Combine chicken and Barbecue Sauce

Directions
1. Combine arugula, spinach, scallions and artichokes. Toss gently. 2. Serve with your favorite dressing

Directions
1. Place all ingredients in a blender with 2 cups of ice cubes and blend till smooth.

Net Atkins Count

4g

6g

3g

OWL Recipes

Plan 2
Turkey Ratatouille
Servings: 4 Nutritional Information Per Serving: Fiber 6.5g Protein 45.5g Fat 15.4g Calories 369

Page 14

Parmesan Peppercorn Dressing

Servings: 8 Nutritional Information Per Serving: Fiber 0.0g Protein 1.0g Fat 15.0g Calories 140

Spinach, Jicama & Tomato Salad

Servings: 1 Nutritional Information Per Serving: Fiber 5.5g Protein 3.2g Fat 0.3g Calories 64

Ingredients
3 tablespoons lemon juice 3 tablespoons grated Parmesan 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
4 tablespoons olive oil, divided 24 ounces turkey cutlets (4-6 ounces each) 1 small Italian eggplant, cut into inch cubes 1 medium zucchini, cut into inch cubes 1 medium red pepper, cut into inch cubes 1 cup sliced mushrooms 2 garlic cloves, minced or pressed cup tomato pure 1 teaspoon dried basil teaspoon granular sugar substitute (sucralose) Salt and pepper

Ingredients
2 cups chopped fresh spinach cup jicama 1 medium tomato

Directions
1. Peel jicama by slicing down the sides to remove outer layer. Cut into matchsticks or grate on a coarse grater. 2. Chop-up or cut tomato into wedges 3. Assemble salad 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 1 tablespoon oil in a large skillet over medium heat. Sprinkle cutlets with salt and pepper. 2. Cook cutlets 3 minutes per side, just until lightly golden and cooked through. Transfer to a plate. Heat remaining oil in skillet. 3. Add eggplant, zucchini, and red pepper. Cook 5 minutes, stirring occasionally. 4. Add mushrooms, garlic, tomato pure, basil, and sugar substitute. Mix well; bring to a boil. Cover, reduce heat to low and simmer 5 minutes. Season to taste with salt and pepper. 5. Return turkey and accumulated juices to skillet. Cook, uncovered 2-3 minutes, just until turkey is heated through.

Net Atkins Count

1g

8g

7g

OWL Recipes

Plan 2

Page 15

Fresh Raspberry Vinaigrette

Servings: 8 Nutritional Information Per Serving: Fiber 0.5g Protein 0.1g Fat 14.1g Calories 127

Ingredients
cup fresh raspberries 2 tablespoons water 3 tablespoons red wine vinegar 1 teaspoon granular sugar substitute (sucralose) 1 tablespoon chopped shallots teaspoon salt teaspoon pepper cup extra-virgin olive oil

Directions
1. Pure raspberries and water in a blender; strain into a bowl. Stir in vinegar along with sucralose, shallot, salt and pepper. 2. Add oil in a slow stream, whisking until dressing thickens. Use immediately or refrigerate in an airtight container for up to 2 days.

Net Atkins Count

1g