LIST OF LOW CARB FOODS FOR ATKINS 20 – Phase 1

Use this list of acceptable low carb foods as your guide to serving sizes and net carbs per serving. Aim to eat at least three meals and two snacks every day. Never starve yourself or go more than 3-4 hours during the day without eating. And plan ahead so you aren’t tempted to eat foods not found on the following acceptable list! Visit our recipe page for hundreds of meal ideas using Phase 1 ingredients.

Fish:

Fish is rich in healthy fats and protein and is a great source of vitamins D and B2, calcium, and minerals like iron and potassium. While all fish are acceptable low carb foods for Phase 1 and do not have net carbs, we recommend sticking to a 4-6 ounce serving of the types listed here a couple times a week.

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
• Cod
• Halibut

Fowl:

While there are no net carbs in poultry, eating a variety of foods is important to any healthy diet. Make sure to get your protein from different categories and aim for three 4-6 ounce servings of protein each day.

• Cornish hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
• Ostrich

Shellfish:

Shellfish is another great source of protein, Omega-3 fatty acids, healthy fats, and minerals like zinc, copper, iron, and magnesium. Although shellfish does not contain any net carbs, oysters and mussels are higher in carbs so limit to about 4 ounces per day.

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• Clams
• Crabmeat
• Mussels
• Oysters
• Shrimp
• Squid
• Lobster

Meat:

Protein plays a key role in weight loss and protects lean muscle mass, so you only lose fat. Meat is an excellent, no net carb source of protein. One serving is approximately 4-6 ounces.

• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs:

Eggs are packed with protein, vitamin A, and antioxidants. Get creative with your eggs by adding acceptable vegetables and topping with feta cheese and herbs. Enjoy eggs in any style including:

• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Fats and Oils:

Consuming a healthy amount of fat is an important part of Atkins. There are no carbs here, but keep in mind that the recommended daily intake for added fats is 2-4 tablespoons daily. Do not allow any oils to reach overly high temperatures when cooking, and use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

• Butter
• Mayonnaise – make sure it has no added sugar
• Olive oil
• 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

Artificial Sweeteners:

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Limit your sugar substitutes to no more than three packets a day. One packet equals 1 gram of net carbs.

• Sucralose
• Saccharine
• Stevia

Beverages:

Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs. It is important to drink at least 64 ounces of water a day during Atkins 20, Phase 1. Drinking enough fluid assists with weight loss and is essential to maintaining good health.

• 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)
• Unflavored soy/almond milk
• Water – at least eight 8-ounce glasses per day including:
  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual.

Cheese:

Keep in mind that cheese does contain carbs, about 1 gram per ounce, and we recommend consuming no more than 3-4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1-inch cube.

• Parmesan, grated
• Goat, chevre
• Bleu cheeses
• Cheddar
• Gouda
• Mozzarella, whole milk
• Cream cheese, whipped
• Parmesan, chunk
• Swiss
• Feta
• Sour cream

Low Carb Foundation Vegetables:

These vegetables are the nutrient-dense, higher-fiber foundation for the Atkins way of eating. Aim for 12-15g of net carbs from vegetables per day, which is equivalent to several cups depending on the net carb content of the variety you select. One cup of veggies is roughly the size of a baseball. Measure salad vegetables raw.

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• Alfalfa sprouts (raw)
• Chicory greens (raw)
• Endive (raw)
• Escarole (raw)
• Olives, green
• Watercress (raw)
• Arugula (raw)
• Radishes (raw)
• Spinach (raw)
• Bok choy (cooked)
• Lettuce, average (raw)
• Turnip greens (cooked)
• Heart of palm
• Olives, black
• Radicchio (raw)
• Button mushroom (raw)
• Artichoke (marinated)
• Celery (raw)
• Collard greens (cooked)
• Pickle, dill
• Sautéed mushrooms
• Spinach
• Broccoli rabe (cooked)
• Sauerkraut (drained)
• Avocado, Haas
• Daikon radish, grated (raw)
• Red/white onion, chopped (raw)
• Zucchini (cooked)
• Cucumber, sliced (raw)
• Cauliflower (cooked)
• Beet greens (cooked)
• Broccoli (cooked)
• Fennel (raw)
• Okra (cooked)
• Rhubarb (raw)
• Swiss chard (cooked)
• Asparagus (cooked)
• Broccolini (cooked)
• Bell pepper, green, chopped (raw)
• Sprouts, mung beans (raw)
• Eggplant (cooked)
• Kale (cooked)
• Scallion, chopped (raw)
• Turnip (cooked)
• Tomato, small (raw)
• Jicama (raw)
• Portobello mushroom (cooked)
• Yellow squash (cooked)
• Cabbage (cooked)
• Green beans (cooked)
• Bell pepper, red, chopped (raw)
• Leeks (cooked)
• Shallot, chopped (raw)
• Brussel sprouts (cooked)
• Spaghetti squash (cooked)
• Cherry tomato
• Kohlrabi (cooked)
• Pumpkin, mashed (cooked)
• Garlic, minced (raw)
• Snow peas (cooked)
• Tomato (cooked)

Salad Garnishes:

• Crumbled bacon
• Hard-boiled egg
• Sautéed mushrooms
• Sour cream
• Grated cheeses

Herbs and Spices:

Herbs and spices are a great way to enhance the flavor of your food. When shopping for dried or packaged herbs and spices, read the labels closely to make sure they contain no added sugar.

• Basil
• Cayenne pepper
• Cilantro
• Dill
• Oregano
• Tarragon
• Parsley
• Chives (fresh or dehydrated)
• Ginger, fresh, grated
• Rosemary, dried
• Sage, ground
• Black pepper
• Garlic

Salad Dressing:

Read labels carefully. Any prepared salad dressing without added sugar, and no more than 3 grams of net carbs per serving, is acceptable in phase one. Or make your own!

• Red wine vinegar
• Caesar
• Ranch
• Lemon juice
• Bleu cheese
• Lime juice
• Balsamic vinegar
• Italian, creamy

Cheese

SERVING SIZE

NET CARBS

Parmesan, grated

1 TBSP

.2

Goat, chevre

1 oz

.3

Bleu cheeses

2 TBSP

.4

Cheddar

1 oz

.4

Gouda

1 oz

.6

Mozzarella, whole milk

1 oz

.6

Cream cheese, whipped

2 TBSP

.8

Parmesan, chunk

1 oz

.9

Swiss

1 oz

1.0

Feta

1 oz

1.2

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.

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Foundation Vegetables

SERVING SIZE

NET CARBS

Alfalfa sprouts (raw)

1/2 cup

0

Chicory greens (raw)

1/2 cup

.1

Endive (raw)

1/2 cup

.1

Escarole (raw)

1/2 cup

.1

Olives, green

5, each

.1

Watercress (raw)

1/2 cup

.1

Arugula (raw)

1/2 cup

.2

Radishes (raw)

1, each

.2

Spinach (raw)

1/2 cup

.2

Bok choy (cooked)

1/2 cup

.4

Lettuce, average (raw)

1/2 cup

.5

Turnip greens (cooked)

1/2 cup

.6

Heart of palm

1 each

.7

Olives, black

5, each

.7

Radicchio (raw)

1/2 cup

.7

Button mushroom (raw)

1/2 cup

.8

Artichoke (marinated)

1, each

1

Celery (raw)

1 stalk

1

Collard greens (cooked)

1/2 cup

1

Pickle, dill

1, each

1

Spinach

1/2 cup

1

Broccoli rabe (cooked)

1/2 cup

1.2

Sauerkraut (drained)

1/2 cup

1.2

Avocado, Haas

1/2 fruit

1.3

Daikon radish, grated (raw)

1/2 cup

1.4

Red/white onion, chopped (raw)

2 TBSP

1.5

Zucchini (cooked)

1/2 cup

1.5

Cucumber, sliced (raw)

1/2 cup

1.6

Cauliflower (cooked)

1/2 cup

1.7

Beet greens (cooked)

1/2 cup

1.8

Broccoli (cooked)

1/2 cup

1.8

Fennel (raw)

1/2 cup

1.8

Okra (cooked)

1/2 cup

1.8

Rhubarb (raw)

1/2 cup

1.8

Swiss chard (cooked)

1/2 cup

1.8

Asparagus (cooked)

6 stalks

1.9

Broccolini (cooked)

3, each

1.9

Bell pepper, green, chopped (raw)

1/2 cup

2.2

Sprouts, mung beans (raw)

1/2 cup

2.2

Eggplant (cooked)

1/2 cup

2.3

Kale (cooked)

1/2 cup

2.4

Scallion, chopped (raw)

1/2 cup

2.4

Turnip (cooked)

1/2 cup

2.4

Tomato, small (raw)

1, each

2.5

Jicama (raw)

1/2 cup

2.6

Portobello mushroom (cooked)

1, each

2.6

Yellow squash (cooked)

1/2 cup

2.6

Cabbage (cooked)

1/2 cup

2.7

Green beans (cooked)

1/2 cup

2.9

Bell pepper, red, chopped (raw)

1/2 cup

3

Leeks (cooked)

2 TBSP

3.4

Shallot, chopped (raw)

2 TBSP

3.4

Brussel sprouts (cooked)

1/2 cup

3.5

Spaghetti squash (cooked)

1/2 cup

4

Cherry tomato

10, each

4.6

Kohlrabi (cooked)

1/2 cup

4.6

Pumpkin, mashed (cooked)

1/2 cup

4.7

Garlic, minced (raw)

2 TBSP

5.3

Snow peas (cooked)

1/2 cup

5.4

Tomato (cooked)

1/2 cup

8.6

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 salad vegetables raw.

Salad Garnishes

SERVING SIZE

NET CARBS

Crumbled bacon

3 slices

0

Hard-boiled egg

1 egg

.5

Sautéed mushrooms

1/2 cup

1.0

Sour cream

2 Tbsp

1.2

Grated cheeses

(see above carb counts)

Herbs and Spices

SERVING SIZE

NET CARBS

Basil

1 TBSP

0

Cayenne pepper

1 TBSP

0

Cilantro

1 TBSP

0

Dill

1 TBSP

0

Oregano

1 TBSP

0

Tarragon

1 TBSP

0

Parsley

1 TBSP

.1

Chives (fresh or dehydrated)

1 TBSP

.1

Ginger, fresh, grated

1 TBSP

.8

Rosemary, dried

1 TBSP

.8

Sage, ground

1 tsp

.8

Black pepper

1 tsp

.9

Garlic

1 clove

.9

Make sure herbs and spices contain no added sugar.

Salad Dressings

SERVING SIZE

NET CARBS

Red wine vinegar

1 TBSP

0

Caesar

2 TBSP

1

Ranch

2 TBSP

1.4

Lemon juice

2 TBSP

2.0

Bleu cheese

2 TBSP

2.3

Lime juice

2 TBSP

2.4

Balsamic vinegar

1 TBSP

2.7

Italian, creamy

2 TBSP

3

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Any prepared salad dressing with no added sugar and no more than 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.