Table of contents:
- A variety of breakfast recipes for the Atkins diet
- 1. Omelet filled with spinach
- 2. Yogurt with nuts and fruits
- 3. Grilled chicken and brown rice
The Atkins diet is a low-carb diet that claims to promote rapid weight loss. Following the Atkins diet is not easy at first, because you have to reduce your carbohydrate intake drastically. For starters, you can create an Atkins diet breakfast menu to eat every morning.
A variety of breakfast recipes for the Atkins diet
The Atkins Diet comes in four phases. In each phase, you need to reduce your carbohydrate intake according to the target by limiting the consumption of certain types of food.
Here are some sample breakfast menus based on each phase of the Atkins diet:
1. Omelet filled with spinach
Source: Paleo Breakfast
In the first phase of the Atkins diet, you should only eat 20 grams of carbohydrates from vegetables. You also have to increase your protein intake, such as chicken, fish, beef, eggs and cheese as an energy source.
Eggs and spinach are a great combination for the first phase of the Atkins diet breakfast because you can get both protein and vegetables. Simply prepare the following ingredients:
- 2 eggs
- 1 cup spinach (approx. 30 grams)
- 1 ½ tablespoons grated Parmesan cheese
- ¼ tsp onion powder
- Salt, pepper and ground nutmeg to taste
How to make:
- Beat the eggs, then add the spinach and cheese.
- Add onion powder, salt, pepper, and ground nutmeg.
- Heat the oil in a skillet over medium heat, then add the eggs. Cook for 3 minutes.
- Turn the eggs over and cook for 2-3 minutes until cooked. Remove and serve.
2. Yogurt with nuts and fruits
Source: Beauty Bites
The Atkins diet phase 2 breakfast menu is not much different from the previous phase. However, now you can add other sources of carbohydrates, such as nuts, seeds, and various kinds of fruit.
You can create smoothie or yogurt with a mixture of nuts and fruit. Here are the ingredients you will need:
- 250 grams of yogurt
- Almonds, walnuts, cashews, or other nuts to taste
- 50 grams of fruit berries fresh or frozen
- 1 tablespoon honey
How to make:
- Combine yogurt and honey in a bowl.
- Coarsely chop the nuts, then mix the nuts with yogurt.
- Add it berries on. Serve cold.
3. Grilled chicken and brown rice
Smber: Food Network
In the third phase, you can increase your carbohydrate intake by 10 grams per week in increments. This means you can create a more varied breakfast menu for the Atkins diet.
Brown rice and grilled chicken make good carbohydrate and protein choices during the third phase of the Atkins diet. Here's what you'll need:
- 1 skinless and boneless chicken thigh
- 50 grams of brown rice
- ¼ onion, chopped
- 2 tbsp olive oil
- 100 mL of chicken stock
- Orange juice and a little grated peel
- Ground black pepper
- 2 tablespoons fresh mint leaves
How to make:
- Preheat the oven to a temperature of 190 degrees Celsius.
- Heat ½ tablespoon sesame oil in a skillet over medium heat. Add the onions, then cook until browned.
- Add chicken stock, rice, squeeze and grated orange peel, ½ tablespoon olive oil, and salt. Mix thoroughly in a heat-resistant container.
- Cover the chicken with the remaining olive oil, salt and black pepper. Wrap the chicken and rice mixture in aluminum foil.
- Bake for 55 minutes, then remove. Give 2 tablespoons of orange juice, then bake for another 50 minutes until the chicken and rice are cooked. Remove and serve.
In phase four of the Atkins diet, your breakfast menu is not much different from the previous phase. You can use the same ingredients to make a breakfast menu each day.
The Atkins diet aims to get the body accustomed to limiting carbohydrate consumption. If you actually eat more carbohydrates after passing the third phase, try changing your breakfast menu by reducing carbohydrate sources.
x
