Induction food list


Silver Member
S: 17st12lb C: 15st1lb G: 12st0lb Loss: 2st11lb(15.6%)
Taken from the Atkins site:

All fish including:
  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout
All fowl including:
  • Cornish hen
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey
All shellfish including:
  • Clams
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
  • Bacon*
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison
Focus on lean cuts of beef and lamb. Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Cheese including:
TypeServing SizeGrams of net carbsBlue cheeses1 oz0.7Cheddar½ cup0.0Cow, sheep and goat1 oz0.3Cream cheese1 oz0.8Feta1 oz1.2Gouda1 oz0.6Mozzarella1 oz0.6Parmesan1 tbs0.2Swiss1 oz1.0

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
VegetableServing Size/Prepgrams of net carbsAlfalfa sprouts1 cup/raw0.4Argula½ cup/raw0.2Bok choy1 cup/raw0.8Celery1 stalk0.8Chicory greens½ cup/raw0.6Chives1 tablespoon0.1Cucumber½ cup1.0Daikon½ cup1.0Endive½ cup0.0Escarole½ cup0.0Fennel1 cup3.6Jicama½ cup2.5Iceberg lettuce
½ cup0.1Mushrooms½ cup1.2Parsley1 tablespoon0.1Peppers½ cup/raw2.3Radicchio½ cup/raw0.7Radishes10/raw0.9Romaine lettuce½ cup0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
VegetableServing Size/ PrepNet CarbsArtichoke¼ of medium4.0Asparagus6 spears2.4Artichoke hearts1 canned
1.0Avocadoes1 whole (raw) 3.5Bamboo shoots1 cup canned
½ cup1.6Broccoli raw½ cup1.0Broccoli rabe½ cup1.3Broccoflower½ cup1.4Brussels sprouts¼ cup
2.4Cabbage½ cup (raw)2.0Cauliflower½ cup (raw)1.0Swiss chard½ cup
1.8Collard greens½ cup
4.2Eggplant½ cup
1.8Hearts of palm1 heart0.7Kale½ cup2.4Kohlrabi½ cup4.6Leeks¼ cup
1.7Okra½ cup
2.4Olives green52.5Olives black50.7Onion¼ cup (raw)2.8Pumpkin¼ cup
2.4Rhubarb½ cup (unsweetened)1.7Sauerkraut½ cup (drained)1.2Peas½ cup with pods3.4Spaghetti squash½ cup
2.0Spinach½ cup (raw)0.2Summer squash½ cup
2.0Tomato1 (raw)4.3Turnips½ cup
2.2Water chestnuts½ cup (canned)6.9Zucchini½ cup

Salad GarnishesCrumbled bacon3 slices0.0Hard-boiled egg1 egg0.0Grated cheeses(see above carb counts) Sautéed mushrooms½ cup1.0Sour cream2 tbs1.2
Herbs and Spices (make sure they contain no added sugar)
Basil1 tbs0.0Cayenne pepper1 tbs0.0Cilantro1 tbs0.0Dill1 tbs0.0Garlic1 clove0.9Ginger1 tbs sliced root0.8Oregano1 tbs0.0Pepper1 tbs0.0Rosemary1 tbs0.0Sage1 tbs0.0Tarragon1 tbs0.0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese2 tbs2.3Caesar2 tbs0.5Italian2 tbs3.0Lemon juice2 tbs2.8Oil and vinegar2 tbs1.0Ranch2 tbs1.4

Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
  1. Butter
  2. Mayonnaise – make sure it has no added sugar
  3. Olive oil
  4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
    • Canola*
    • Walnut
    • Soybean*
    • Grape seed*
    • Sesame
    • Sunflower*
    • Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Artificial Sweeteners
  • Splenda – one packet equals 1 gram of net carbs
  • Clear broth/ bouillon (make sure it has no sugars added)
  • Club soda
  • Cream, heavy or light.
  • Decaffeinated or regular coffee and tea*
  • Diet soda (be sure to note the carb count)
  • Flavored seltzer (must say no calories)
  • Herb tea (without added barley or fruit sugar added)
  • Water – at least eight 8-ounce glasses per day including...
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water
* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it's best to break the habit during the Induction.
Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.
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Wannabe Lean!!!
S: 11st5lb C: 10st12lb G: 9st0lb BMI: 28.7 Loss: 0st7lb(4.4%)
It'll soon veome seconf nature to ya chick, you'll go out for a meal and be totting up the carbs in your head as you look at the menu LOL :)


Big Boy
S: 25st0lb C: 13st1lb G: 13st1lb BMI: 24.1 Loss: 11st13lb(47.71%)
Good post, and Rela is right ;)


Silver Member
S: 17st12lb C: 15st1lb G: 12st0lb Loss: 2st11lb(15.6%)