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Atkins Induction:
2 Week Menu Plan & Foods List
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Atkins Induction Low Carb Foods List

What is Atkins Induction really like?

Get details from the experts about the first two weeks on Atkins Induction.
Worried about getting bored? Add a variety of flavors to your first Phase using the
Official Atkins Plan: 14 days of Induction meals and this detailed low carb Induction
Foods List.

Your New Low Carb Plate

The fat/protein/carb ratios suggested below represent an average range and are
approximate. Most dieters adjust the ratio to fit their personal needs/goals.
For example, a low carb dieter who is weight lifting or building muscle may eat a
higher percentage of protein and a little less fat.
Regardless, during Atkins Induction the bulk of your calories should come from fat,
and you should limit your total carbohydrate intake to 20 grams or less per day.
You may eat any item on the Atkins Induction foods list below. To get you started,
heres a quick run-down of what youll be eating:

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Fat and Oil

Aim for 60-65% of total calories from fat and oils. Adequate fat content is vital to the
success of your low carb diet.
Dr. Atkins advises eating a balance of natural fats (with a concentration on olive oil),
and avoiding trans fats.
Protein
Aim for 20-25% of total calories from protein sources. Most protein foods, such as
meat, seafood and eggs are zero carb or very close to it.
Vegetables
Aim for 5-10% of total calories from carbohydrates in the form of vegetables. During
Atkins Induction, 12 to 15 grams per day of net carbs (total carbs minus the fiber)
should come from vegetables.
Special Additional Foods
Small amounts of these foods may be added:
2 to 3 tbs Lemon or Lime Juice
2 to 3 tbs Heavy Cream or 1 oz Sour Cream
Sugar Substitutes: Sucralose (Splenda), Saccharine (Sweet N Low)
10 to 20 Green or Black Olives
Small Avocado (Avocado is a fruit, but allowed on Induction.)
Low Carb Snack Bars (Some low carb dieters cannot tolerate these, and their
bodies still register the sugar alcohols as sugar. Unfortunately, I happen to be
one of them.)

Official Atkins Induction Program

Dr. Atkins has an excellent free resource for planning your first two weeks. This
publication includes 14 days of low carb and Induction-friendly meals.

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Printable Atkins Induction Foods List

These are your go-to foods during the Induction phase of Atkins.

( 3.6 MB .pdf Available at LowCarbeDiem.com )

This Atkins Induction list prints on a single sheet of paper and may be folded,
accordion-style to fit easily in your wallet or pocket.

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Atkins Induction Foods

Here are the details of the items featured on the printable Atkins Induction low carb
foods list:

Meat, Fish, Poultry

Most fish, poultry and meat generally do not contain carbohydrates. The exceptions
are processed bacon and deli meat, which often have added starch as binders. Be
sure to check the labels.
Enjoy cold-water fish and other low carb Induction foods containing omega 3 fatty
acids.
Meats: Bacon, Beef, Ham, Lamb, Pork, Veal, Venison
Fish: Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout
Shellfish: Clams, Crab, Mussels, Oysters, Shrimp, Squid
Fowl: Cornish Hen, Chicken, Duck, Goose, Pheasant, Quail, Turkey

Eggs
Eggs are a staple low carb Atkins Induction food. Add mushrooms, onions and
peppers with imported cheeses to an omelet.
Tip: Add low carb spices for zest, and serve with a side of chunky bacon-feta-tomato
salad.
All Eggs: Deviled, Fried, Hard-boiled, Omelets, Poached, Scrambled or Soft-boiled

Cheese
Most cheeses have less than 1 gm of carbs per ounce, but be sure to check the label.
We are allowed 3 to 4 ounces of most cheeses every day during Atkins Induction,
including cream cheese.
The exceptions are: Cottage Cheese, Farmers Cheese and other fresh/raw cheeses.
These cheeses do not apply to the 3 to 4 ounce rule.
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Type, Serving Size, Net Carbs

Blue Cheeses, 1 oz, 0.7
Cheddar, cup, 0.0
Cow, Sheep and Goat, 1 oz, 0.3
Cream Cheese, 1 oz, 0.8
Feta, 1 oz, 1.2
Gouda, 1 oz, 0.6
Mozzarella, 1 oz, 0.6
Parmesan, 1 tbs, 0.2
Swiss, 1 oz, 1.0

Vegetables
12 to 15 net carbs each day should come from low carb vegetables.
Choose the lowest carb veggies from the Atkins Induction food list, and youll be
surprised how much you can eat.

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Lowest Carb Vegetables for Atkins Induction

Vegetable, Serving Size/Prep, Net Carbs
Alfalfa Sprouts, 1 cup/raw, 0.4
Argula, cup/raw, 0.2
Bok Choy, 1 cup/raw, 0.8
Celery, 1 stalk, 0.8
Chicory Greens, cup/raw, 0.6
Chives, 1 tbs, 0.1
Cucumber, cup, 1.0
Daikon, cup, 1.0
Endive, cup, 0.0
Escarole, cup, 0.0
Fennel, 1 cup, 3.6
Jicama, cup, 2.5
Lettuce Iceberg, cup, 0.1
Mushrooms cup, 1.2
Parsley, 1 tbs, 0.1
Peppers, cup/raw, 2.3
Radicchio, cup/raw, 0.7
Radishes, 10/raw, 0.9
Romaine Lettuce, cup, 0.2

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Low Carb Vegetables for Atkins Induction

These vegetables are slightly higher in carbohydrates than the lowest carb veggies
above, but if you measure carefully, its simple to add them to your diet.
Vegetable, Serving Size/ Prep Net Carbs
Artichoke, of medium/boiled, 4.0
Artichoke Hearts, 1/in water, 1.0
Asparagus, 6 spears/boiled, 2.4
Avocado, 1 whole/raw, 3.5
Bamboo Shoots, 1 cup/boiled, 1.1
Beets, cup/canned, 4.7
Broccoli, cup/boiled, 1.6
Broccoli, cup/raw, 1.0
Broccoli rabe, 1 ounce, 1.3
Broccoflower, cup, 1.4
Brussels Sprouts, cup boiled, 2.4
Cabbage, cup/boiled or raw, 2.0
Cauliflower, cup/boiled or raw, 1.0
Chard, cup Swiss/boiled, 1.8
Collard Greens, cup/boiled, 4.2
Eggplant, cup boiled/raw, 1.8
Hearts of Palm, 1 heart, 0.7
Kale, cup, 2.4
Kohlrabi, cup, 4.6
Leeks, cup/boiled, 1.7
Okra, cup/boiled or raw, 2.4
Olives, green, 5, 2.5
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 Olives, black, 5, 0.7

Onion, cup/raw, 2.8
Pumpkin, , cup/boiled, 2.4
Rhubarb, cup, unsweetened, 1.7
Sauerkraut, cup canned/drained, 1.2
Peas, cup edible podded, 3.4
Spaghetti Squash, cup/boiled, 2.0
Spinach, cup/raw, 0.2
Summer Squash, cup/boiled, 2.0
Tomato, 1 raw, 4.3
Turnips, cup/boiled, 2.2
Water Chestnuts, cup/canned, 6.9
Zucchini, cup sauted, 2.0

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Spices and Herbs

Be sure to check for added sugar or starch.
Basil, 1 tbs, 0.0
Cayenne Pepper, 1 tbs, 0.0
Cilantro, 1 tbs, 0.0
Dill, 1 tbs, 0.0
Garlic, 1 clove, 0.9
Ginger, 1 tbs, 0.0
Oregano, 1 tbs, 0.0
Pepper, 1 tbs, 0.0
Rosemary, 1 tbs, 0.0
Sage, 1 tbs, 0.0
Tarragon, 1 tbs, 0.0

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Salad Dressings and Garnishes

If you choose a salad dressing that is not listed below, aim for less than 2 net carbs
per serving.
Dressing
Blue Cheese, 2 tbs, 2.3
Caesar, 2 tbs, 0.5
Italian, 2 tbs, 3.0
Lemon Juice, 2 tbs, 2.8
Oil and Vinegar, 2 tbs, 1.0
Ranch, 2 tbs, 1.4
Garnishes
Crumbled Bacon, 3 slices, 0.0
Diced Hard-Boiled Egg, 1 egg, 0.0
Sauted Mushrooms, cup, 1.0
Sour Cream, 2 tbs, 1.2

Fats and Oils

There are no net carbs here, but a single serving equals 1 tablespoon. Focus on olive
oil, especially virgin or extra-virgin.
Butter and other saturated fats (like coconut oils and butters) are acceptable if eaten
in balance with healthy fats.
Butter
Mayonnaise (Select full fat with no added sugar.)
Olive oil
Vegetable Oils: Canola, Walnut, Soybean, Grape Seed, Sesame, Sunflower,
Safflower
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Beverages
Dr. Atkins advises drinking eight, 8 oz glasses of water every day. Soda water or
carbonated water with sugar-free flavors are ok, and diet sodas sweetened with
sucralose (Splenda) are also acceptable.
Clear Broth/Bouillon (Check for added sugar.)
Cream: Heavy or Light
Coffee and Tea: Decaffeinated or Regular
Club Coda
Diet Soda (Check the label for carbs.)
Flavored Seltzer (Must be zero carb.)
Herb Tea (No barley or fruit sugar added)
Water: Filtered water, Mineral water, Spring water, Tap water

Artificial Sweeteners
Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of
saccharine (Sweet N Low) are also allowed.
Splenda: (sucralose) 1 packet, 1 net carb
Sweet N Low: (saccharine) 1 packet, 0.9 net carbs

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Foods Not Allowed on Induction

Basically, heres the rule:
If its not on the Atkins Induction food list, it isnt allowed.
Steer clear of the following:
Grains and anything made with them, including bread, cake, pastries.
Pasta, or anything else made of flour.
Dairy products, except for cheeses and cream in limited quantities.
Starchy vegetables, such as potatoes, beets, corn.
Fruits/Fruit Juice
Legumes
Nuts
Deli Salad (Sliced deli meat often has added sugar and starch.)
Any Processed Food
Alcoholic Beverages

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