Click on the phases below to see the wonderful acceptable foods you get to eat with the Atkins way of eating! Each phase includes the foods from the previous phase as well. Click on the icons to filter by food type. Enjoy..
Blue CheeseServing size: 30gNet carbs: 0.4gMore..
There are many types of blue cheeses. Here is a brief list: Cashel, Stilton, Roquefort and Gorgonzola. Blue cheese is an excellent addition to salads and soups. Here is a recipe that includes blue cheese
BrieServing size: 30gNet carbs: 0.1gMore..
A cows cheese from a French region of the same name. Brie is a soft cheese with a distinctive taste. Delicious melted on burgers or as a snack with rye crackers.
Cheddar CheeseServing size: 30gNet carbs: 0.4gMore..
Cheddar cheese is very popular and it can be eaten on its own or with crackers, cold meats and salads. Cooking tip: Place some melted cheddar on top of a beef/lamb burger for extra flavour.
Cream CheeseServing size: 30gNet carbs: 0.8gMore..
Cream cheese is a soft spreadable cheese that can used as a snack or in baking deserts. Add some chopped chives to your cream cheese to give it that extra flavour.
Feta CheeseServing size: 30gNet carbs: 1.2gMore..
Feta cheese is a soft white cheese native to Greece. It can be used to stuff olives or peppers. It can be used in salads or mixed with lamb mince for burgers.
Goats CheeseServing size: 30gNet carbs: 0.3gMore..
Goats cheese tends to be slightly stronger in taste than cows milk cheese. Goats cheese can either be soft or hard. Soft goats cheese is very nice in omelettes and salads.
Gouda CheeseServing size: 30gNet carbs: 0.6gMore..
Gouda is an orange tinted cheese that orginated in the Netherlands. Like cheddar, gouda is ideal for melting on top of other hot foods, like meats and vegetables. It can also be used in salads, sliced or shredded.
Mozzarella CheeseServing size: 30gNet carbs: 0.6gMore..
Mozzarella is an Italian cheese made from Buffalo milk. Mozzarella has a creamy texture and is ideal for salads or melting in omelettes or frittatas.
Parmesan CheeseServing size: 30gNet carbs: 0.9gMore..
Parmesan is a very hard, Italian cheese. Usually served finely grated. Ideal for sprinkling over salads or soups. Parmesan has a lovely strong savory flavour.
Swiss CheeseServing size: 30gNet carbs: 1.0gMore..
Swiss cheese is the one with the holes. The most common Swiss cheese is Emmental. Very nice on its own or with other cheeses. Also perfect in salads.
DeviledServing size: 2 eggsNet carbs: 3gMore..
Deviled eggs are a good party food or starter for a meal. Also good as a snack. Below is simple instructions on how to make deviled eggs. Ingredients: 12 eggs, hard boiled 1/3 cup regular mayonnaise 2 T prepared mustard (yellow or brown) 1/4 cup
FriedServing size: 1 medium eggNet carbs: 0.6gMore..
When frying eggs, try using an oil suitable for high temperatures such as rapeseed oil or grape seed oil.
HardboiledServing size: 1 medium eggNet carbs: 0.6gMore..
Hard boiled eggs can be eaten hot or let cool and used in salads or made into deviled eggs.
OmeletteServing size: 2 medium eggs, 10g butterNet carbs: 1.2gMore..
There are loads of recipes that you can make when making omelettes. Here is a lovely recipe for an easy to make omelette
PoachedServing size: 1 medium eggNet carbs: 0.6gMore..
When cooking poached eggs put a tablespoon of vinegar into the water before placing the egg into the boiling water. This will stop the egg white from spreading out all over the saucepan.
ScrambledServing size: 2 medium eggs, 15ml milkNet carbs: 1.9gMore..
Like an omelette place 2 eggs into a cup and beat them until the white and yolk have mixed. With a spatula slowly add the egg to a hot saucepan and stir the mixture quickly as it cooks. As it sets the stirring will scramble the egg into smaller pieces.
Fats ButterServing size: 1 tbspNet carbs: 0gMore..
Using real butter in cooking is so much tastier than not. It can be used in frying, sauting, grilling, baking. It can be used to melt on top of cooked veg. It's all round superb.
Fats Canola OilServing size: 1 tbspNet carbs: 0gMore..
Canola oil can be used in cooking or as a dressing in salads.
Fats Coconut OilServing size: 1 tbspNet carbs: 0gMore..
Cocunut oil is excellent to cook with as it doesn't get damaged at a high heat.
Fats Grapeseed OilServing size: 1 tbspNet carbs: 0gMore..
Rapeseed oil can be used in cooking or as a dressing for salads. Try and purchase cold pressed oils if you can. Rapeseed oil is also a source of omega 3 and omega 6 fatty acids.
Fats MayonnaiseServing size: 1 tbsnNet carbs: 0gMore..
Mayonaisse is made from eggs, vinegar and sunflower oil. Delicious on salads and cold meats.
Fats Olive OilServing size: 1 tbsnNet carbs: 0gMore..
Olive oil is derived from the fruit of the olive tree. Traditionally used as a dressing on salads, it can also be mixed with red or white wine vinegar. Again, when choosing an olive oil, look for cold pressed on the bottle.
FlounderServing size: 100gNet carbs: 0gMore..
Flounder is a type of 'flat' fish. They can be either fresh water or salt water fish. Flounder is similar to plaice or whiting in terms of taste and it can be grilled, baked or shallow fried.
HerringServing size: 100gNet carbs: 0gMore..
Herring are a salt water fish, approx. 30cm - 45cm in length. Herring can be smoked, pickled, fried or salted. Herring is a very oily fish and is a good source of omega-3 and Vitaman D.
MackrelServing size: 100gNet carbs: 0gMore..
Mackerel, like herring are a very oily fish which contain a lot of omega-3 fatty acids. Mackrel are also a salt water fish. Mackrel can be cooked by shallow frying. They can also be smoked, salted or pickled.
SalmonServing size: 100gNet carbs: 0gMore..
Salmon is both a salt water and fresh water fish. Salmon can be cooked in many ways, including, steamed, baked, fried, grilled and smoked.
SardinesServing size: 100Net carbs: 0gMore..
Sardines are a small salt water fish. Commonly found in colder waters such as the North Atlantic. Most people have probably eaten sardines from a can. Sardines from a can are usually perserved in Brine, water, sunflower/olive oil or tomato sauce. Sardines are lovely in salads or on their own.
SeabassServing size: 100gNet carbs: 0gMore..
Seabass, like Salmon and Trout is a meaty fish and it can be baked, fried or grilled. Ideal for having as a dinner with some roasted vegatables.
SoleServing size: 100gNet carbs: 0gMore..
Sole is another 'flat' fish like the Flounder. Sole is lovely when gently fried and served with slice of lemon and fresh vegatables.
TroutServing size: 100gNet carbs: 0gMore..
Trout is both a fresh water and salt water fish. Like Salmon and Seabass, Trout has a meaty texture and therefore, it is idealy served for a dinner.
TunaServing size: 100gNet carbs: 0gMore..
Tuna is a large salt water fish. Tuna can be eaten pickled, pan fried, grilled or as a meat option in a salad.
ChickenServing size: 100gNet carbs: 0gMore..
Chicken is one of the most versatile foods that is available. Chicken can be eaten cooked as a hot dish or let cool and served as a cold dish. There are literally thousands of chicken dishes out there, here is a link to one of our favorites
DuckServing size: 100gNet carbs: 0gMore..
Duck has a slightly different flavour to chicken. Sometimes referred to as a gamey taste. Duck is still one of the tastiest poultry meats available. Our advice, purchase some duck fillets from your local butcher. Oven cook with some veg and enjoy.
GooseServing size: 100gNet carbs: 0gMore..
Goose is traditionaly eaten at Christmas time, either instead of or with a turkey. Goose is usually a darker coloured meat to turkey or chicken and there tends to be far more fat on a goose. But it is delicious.
PheasantServing size: 100gNet carbs: 0gMore..
Pheasant is a game bird and is a lot smaller in size to a goose or even a chicken. There doesn't tend to be a lot of fat on a pheasant, it is a leaner bird and therefore the flavour is stronger.
TurkeyServing size: 100gNet carbs: 0gMore..
Turkeys are the largest of the poultry animals. Turkey is a good source of sodium. Turkey meat can be eaten hot or cold, but it must be cooked first. Cold turkey meat can be reused when making a stir fry instead of chicken.
BasilServing size: 1 teaspoonNet carbs: 0.0gMore..
Basil like most herbs, when used in cooking, is best used towards the end of the cooking process. Basil is one of the main ingredients in pesto.
BayleafServing size: 1 teaspoonNet carbs: 0.0gMore..
Using bayleaf when cooking lamb dishes or curries brings out the flavors of the meat. The bayleaf leaf isn't edible but can be left in the dish when serving.
CorianderServing size: 1 teaspoonNet carbs: 0.0gMore..
Coriander is a herb that has a cooling effect when added to curries.
DillServing size: 1 teaspoonNet carbs: 0.0gMore..
Dill is probably best known as part of dill sauce which is usually served with fish dishes, especially salmon.
LemongrassServing size: 1 teaspoonNet carbs: 0.0gMore..
As the name suggests, lemongrass has a distinct citrus taste to it. Found a lot in oriental dishes such as thai dishes. Also a lovely addition to some soups.
MarjoramServing size: 1 teaspoonNet carbs: 0.0gMore..
Marjoram is a herb with a distinctive pine flavor. Excellent in stews and curries and soups.
MintServing size: 1 teaspoonNet carbs: 0.0gMore..
Mint is best known as a herb used with lamb dishes. Mint is also excellent in making smoothies and other deserts.
OreganoServing size: 1 teaspoonNet carbs: 0.0gMore..
Oregano is a very popular herb and can used in many dishes.
ParsleyServing size: 1 teaspoonNet carbs: 0.1gMore..
Parsley is an excellent garnish herb and can be grown indoors in a pot, like most herbs. Lovely in omelettes.
RosemaryServing size: 1 teaspoonNet carbs: 0.0gMore..
Rosemary has a strong woody aroma and flavor when cooked. Especially when baked or barbecued. Usually used when cooking a rack of lamb.
SageServing size: 1 teaspoonNet carbs: 0.0gMore..
Sage is a herb also widley used as an essential oil. Ideally served with turkey and mixes well with onion.
ThymeServing size: 1 teaspoonNet carbs: 0.0gMore..
Thyme comes in sprigs or bunches. Hence the song "A bunch of thyme". Thyme mixes very well with tomato's and is lovely in salads.
BaconServing size: 1 sliceNet carbs: 0.1gMore..
Bacon can be used in many recipes or cooked on its own with some vegetables. Here is a lovely recipe that uses bacon - Spinich Salad
BeefServing size: 200gNet carbs: 0gMore..
There are several cuts of beef that you can get from fillet steak to round beef to joint roast.
HamServing size: 1 sliceNet carbs: 0gMore..
Ham that is cooked can be eaten either hot or cold. As a cold meat it is an excellent addition to any salad plate.
LambServing size: 1 poundNet carbs: 0gMore..
Lamb comes in many forms, from chops to a rack of lamb to minced lamb which can be made into meatballs, burgers, kebabs. Diced lamb pieces can be used in curries, stews and casseroles.
MuttonServing size: 1 poundNet carbs: 0gMore..
Mutton is the meat that comes from older sheep (over 12 months old). It is a cheaper cut of meat than lamb. It is good for adding to cassaroles or curries.
PorkServing size: 1 poundNet carbs: 0gMore..
Pork is a white meat and is also very versatile. Types of pork cuts are as follows: Chops, Spare Ribs, Rib Roast, Loin, Belly. Pork can also be minced and made into meatballs or burgers.
SteakServing size: 1 poundNet carbs: 0gMore..
Steak cuts tend to be the more expensive types of beef available from a butchers counters. Types of cuts are as follows: Ribeye, Sirloin, Fillet, Striploin, T-Bone and Round.
VenisonServing size: 1 poundNet carbs: 0gMore..
Venison is the meat that is found on Deer. It is a darker meat in comparison to beef or steak. Venison tends to be a leaner meat than most other meats.
CrabmeatServing size: 118gNet carbs: 0gMore..
Crabmeat is a versatile food. It can be eaten hot or cold. In soups or salads. It goes well with lime, lemon, butter and chilli.
MusselsServing size: 236gNet carbs: 5.5gMore..
Mussels are a delicious seafood and are mainly eaten as a starter. They are so easy to cook. Here is a easy to follow guide on how to cook mussels Cooking Mussels
OctopusServing size: 100gNet carbs: 4.4gMore..
Octopus is a seafood that can be eaten with salads or stand alone. For a recipe idea see here Octopus Meze
OystersServing size: 6 mediumNet carbs: 3.3gMore..
Oysters are supposed to be an afrodisiac. We don't know if that is the case or not. We will let you be the judge. Oysters are eaten raw and in Ireland followed by a pint of Guinness. We advise leave the Guinness out if you are on Phase 1.
ShrimpServing size: 100gNet carbs: 1gMore..
Shrimp and prawns are similar enough to be supplanted together here. Shrimp takes no time to cook and can eaten either hot or cold. Lovely in salads or as a starter to a meal.
SquidServing size: 100gNet carbs: 3gMore..
Squid is not to disimilar to octopus.
AllspiceServing size: 1 teaspoonNet carbs: 0gMore..
Allspice comes from the dried berry of the Jamacian pepper tree or pimento tree. The berries are usually crushed into powder form. Popular in savory and spicy dishes, such as jerk chicken. In a pinch you can make your own just combine 1/2 tsp cinnamon + 1/2 tsp clove powder.
CardamonServing size: 1 teaspoonNet carbs: 0gMore..
Cardamon is a spice native to the Middle East, North Africa and Scandinavia. Cardamon pods contain the spice and these pods can be ground down into powder. The pods can be used in cooking but are not edible in this form. Suitable for dishes such as, curries.
CayanneServing size: 1 teapsoonNet carbs: 0gMore..
Cayanne pepper is made from grinding dried chilli peppers into a fine powder. Can be added to soups, cassaroles. Sprinkled on meats, chicken dishes etc.
CelerysaltServing size: 1 teaspoonNet carbs: 0gMore..
This spice is a mixture of salt and ground celery seed. Mainly used in soup dishes to add flavor. Also very nice on roasts such as pork or beef.
ChillipowderServing size: 1 teaspoonNet carbs: 0gMore..
Chilli powder is usually made from a mixture of dried chilli peppers and other spices. So,unlike Cayanne which is purely made from dried chilli peppers. Great for meat dishes such as steaks.
CinnamonServing size: 1 teaspoonNet carbs: 0gMore..
Cinnamon is a spice derived from the inner bark of the cinnamon tree. Ground cinnamon makes a lovely in deserts and smoothies. Cinnamon also comes in the form of sticks, these can be added to dishes during cooking and removed when serving. Giving the dish a sweet and savory flavor.
CuminServing size: 1 teaspoonNet carbs: 0gMore..
Cumin is an aromatic spice that can be in ground or whole form. In whole form it is a seed that resembles that of the carroway seed. Ideal in Middle Eastern and Asian dishes. It has a warm aromatic flavor.
GarlicServing size: 1 teaspoonNet carbs: 0gMore..
Ground garlic is ideal for adding to soups and sauces. Remember to use sparingly as it is a quite strong flavor.
GingerServing size: 1 teaspoonNet carbs: 0gMore..
The spice ginger has a sweet and hot flavor to it. Ginger is a root spice and can be cooked from whole or in its ground powder form. Perfect in Asian dishes such as Thai Chicken Curry.
Mustard PowderServing size: 1 teaspoonNet carbs: 0gMore..
Mustard powder can be used in many recipes. When added together with other spices such as cumin, chili, paprika, ginger and nutmeg it makes a lovely rub that can be used on pork ribs or chicken fillets.
NutmegServing size: 1 teaspoonNet carbs: 0gMore..
Nutmeg comes from the fruit of the Nutmeg tree and is used in sweet and savory dishes such as cakes and deserts.
PaprikaServing size: 1 teaspoonNet carbs: 0gMore..
Paprika is made from the dried fruit of either the bell pepper or the chilli pepper. Adds color to egg mayonaisse and salads.
SaffronServing size: 1 teaspoonNet carbs: 0gMore..
Safron is used in cooking to add aroma and color. Only a very small amount is required at a time.
TurmericServing size: 1 teaspoonNet carbs: 0gMore..
Tumeric comes from a perennial plant of the ginger family. Used in cooking to add color and flavor, mainly to curry dishes.
Almond MilkServing size: 225mlNet carbs: 1.0gMore..
Almond milk is made from ground almonds. It is suitable for both vegans and vegetarians and can be substituted for dairy based milk.
Quorn BurgersServing size: 1 burgerNet carbs: 4.0gMore..
Quorn burgers are a protein based alternative to meat burgers. Suitable for vegetarians, but some quorn products are not suitable for vegans as they contain milk and eggs.
Quorn Chicken CutletServing size: 1 cutletNet carbs: 3.0gMore..
Similar to the quorn burger, the chicken cutlet is an alternative to a chicken fillet from farmed fowl. Again, suitable for vegetarians but may not be suitable for vegans.
Quorn RoastServing size: 115gNet carbs: 4.0gMore..
Quorn turkey roast is another protein based meat alternative. Made to imitate turkey meat. Again, suitable for vegetarians but may not be suitable for vegans.
SeitanServing size: 1 pieceNet carbs: 2.0gMore..
Seitan is a wheat based gluten, commonly used to imitate meat dishes. Suitable for vegetarians. More information on how to make seitan can be found here
Shirataki Soya NoodlesServing size: 90gNet carbs: 1.0gMore..
Shirataki noodles, also known as konnyaku noodles are an alternative to wheat based noodles. Made from a glucomannan dietry fibre, they are low in carbs. For more information see Shirataki Noodles.
Soya CheeseServing size: 30gNet carbs: 2.0gMore..
Soya cheese is a soy based alternative to dairy cheeses.
Soya MilkServing size: 225mlNet carbs: 1.2gMore..
Soya milk, made from soya beans is an alternative to dairy milk and suitable for vegetarians or people who are lactose intolerant.
TempehServing size: 85gNet carbs: 3.3gMore..
Tempeh is a soya based product that originated in Indonisia. Made from soya bean, it tends to be firmer than tofu. High in protein and dietry fibre. For more on tempeh see here.
FirmServing size: 115gNet carbs: 2.5gMore..
Tofu or bean curd is made in a similar fashion to making cheese. The juice from the soy bean is coagulated and the resulting curds are pressed into blocks of tofu.
SausageServing size: 55gNet carbs: 2.5gMore..
Tofu sausage is tofu blended with various herbs and spices to give the appearance and taste of a pork sausage. Ideal for vegetarians and vegans.
Vegan CheeseServing size: 30gNet carbs: 6.0gMore..
Vegan cheese contains no casein, casein is a milk product that is not suitable for vegan diets. Made with soy proteins and vegetable fats such as coconut. High in dietry fibres and proteins. May contain nut extracts as well.
Veggie BurgerServing size: 1 burgerNet carbs: 2.0gMore..
Veggie burgers are formed to look similar to meat burgers. Made from vegetables such as corn also contain soy and legumes (beans), grains, nuts, seeds and herbs.
Alfalfa SproutsServing size: 236gNet carbs: 0.4gMore..
Alfalfa sprouts are a member of the pea family. They are usually used in the making of salads. Alfalfa sprouts are high in protein, calcium and other minerals.
ArtichokeServing size: 1/4 of a medium artichokeNet carbs: 4.0gMore..
Artichokes can be cooked from fresh by boiling, steaming or baking them. Artichoke hearts also come in jars, marinated in oil.
Artichoke HeartsServing size: 1 canNet carbs: 1.0gMore..
Artichoke hearts can be used in salads or in hot dishes.
ArugulaServing size: 118gNet carbs: 0.2gMore..
Arugula is a leafy salad which can be used in salad dishes or in dressings.
AsparagusServing size: 6 spearsNet carbs: 2.4gMore..
Aspragus is a green vegetable that is at its best in Spring time. It gets its name from the amino acid present in it called asparagine. Asparagus can be steamed or boiled. Perfect with fish dishes.
AubergineServing size: 118gNet carbs: 1.8gMore..
Aubergine is also known by its other name, eggplant. The best way to cook aubergine is to grill or bake. Best known recipe using aubergine is moussaka.
AvocadosServing size: 1Net carbs: 3.5gMore..
Avacado can be used in salads or pureed into a paste called guacamole.
Bamboo ShootsServing size: 236gNet carbs: 1.1gMore..
Bamboo shoots, canned. Can be used in stir-fry dishes or curries.
Bok ChoyServing size: 236gNet carbs: 0.8gMore..
Bok choy is very similar in taste to green leaf cabbage. It can served as a side vegetable or used in soups and stews.
BroccoflowerServing size: 118gNet carbs: 1.4gMore..
Broccoflower or green cauliflower is a vegetable, like cauliflower or broccoli it is high in protein. It can be steamed, boiled, roasted or blanched to be served as a side dish. Can also be used in soups and salads.
BroccoliServing size: 118gNet carbs: 1.6gMore..
Broccoli is a super vegetable. It contains loads of nutritional goodness. To get the most from broccoli, steam cook it. Excellent in Stir-frys, salads or as a side dish. Lovely with a blue cheese sauce.
Brussel SproutsServing size: 59gNet carbs: 2.4gMore..
Brussel sprouts are a strong flavored vegetable, similar to bok choy or cabbage.
CabbageServing size: 118gNet carbs: 2.0gMore..
Cabbage is traditionally eaten with boiled bacon. To add a nice flavour to cabbage, cook it with a small amount of white wine vinegar.
Cabbage RedServing size: 75gNet carbs: 2.0gMore..
Red cabbage is usually chopped and mixed into salads. It can be cooked as well.
CauliflowerServing size: 118gNet carbs: 1.0gMore..
This is a very versatile vegetable. You can make soups, sauces and even breakfasts from this vegetable. Here is a link to a great breakfast idea using cauliflower -
CeleriacServing size: 80gNet carbs: 3.5gMore..
Celeriac is a root vegetable, close in taste to the stalk of celery. Celeriac can be eaten raw or cooked. It can be roasted, boiled, steamed, stewed and mashed. Celeriac also makes a tasty soup.
CeleryServing size: 1 stalkNet carbs: 0.8gMore..
Celery can be eaten raw or cooked. It is perfect in salads, soups, stews or just as a snack. I good snack idea is some celery and peanut butter.
ChicoryServing size: 118gNet carbs: 0.6gMore..
Chicory is a leafy green vegetable. It can be used in many recipes and sauces. It's ideal as a salad vegetable.
ChivesServing size: 1 TablespoonNet carbs: 0.1gMore..
Chives are a member of the onion family with a slightly grassier flavor. Chives can be used as a garnish, for example, sprinkle some chopped chives over a cooked omelette.
Collard GreensServing size: 118gNet carbs: 4.2gMore..
Collard greens are related to the cabbage varity of vegetable. Collard greens can be steamed or boiled. Best served with bacon.
CourgetteServing size: 118gNet carbs: 2.0gMore..
Courgette (also called zucchini) is ideal for cooking in stir frys, stews, omelettes and salads.
CucumberServing size: 118gNet carbs: 1.0gMore..
Cucumber is best known as a salad vegetable. But it can also be used in hot meals, such as soups.
Daikon RadishServing size: 118gNet carbs: 1.0gMore..
Daikon radishes can used as substitute for mashed potatos. To make, clean and chop the daikon. Either steam or boil the daikon and when cooked, add some butter and herbs and salt and mash in a saucepan.
EndiveServing size: 118gNet carbs: 0.0gMore..
Endive is a fantastic salad ingredient. Here is a link to a lovely salad that contains Endive.
Escarole LettuceServing size: 118gNet carbs: 0.0gMore..
Escarole lettuce is a dark green leafed salad vegetable. Here is a lovely recipe for escarole lettuce
FennelServing size: 236gNet carbs: 3.6gMore..
Fennel is actually a herb and the bulb is used in cooking, it has a distinctive flavor and aroma. Fennel can be roasted or steamed. Served on its own or made into a soup.
Hearts Of PalmServing size: 1 heartNet carbs: 0.7gMore..
Hearts of palm usually come canned.
Iceberg LettuceServing size: 118gNet carbs: 0.1gMore..
Iceberg lettuce is a fresh, crispy green leaf salad. Makes a great addition to all salads. Can be used to wrap hot foods in, for example, try wrapping a cooked sausage in a lettuce leaf and eat like a hotdog.
JicamaServing size: 118gNet carbs: 2.5gMore..
Jicama (pronounced HEE-Ka-ma) also known as yambean, Mexican potato and Mexican turnip. Jicama is a root vegetable similar to turnip. It can roasted, mashed, diced or shredded and served as a side dish.
KaleServing size: 118gNet carbs: 2.4gMore..
Kale is a dark green leafy vegetable. The flavor is similar to that of spinich. Here is a nice recipe for a kale soup.
KohlrabiServing size: 118gNet carbs: 4.6gMore..
Kohlrabi or (German Turnip). This root vegetable can be cut into chip shapes and sprinkled with paprika before roasting in an oven as an alternative to potato chips or wedges.
LeeksServing size: 59gNet carbs: 1.7gMore..
The leek is a member of the onion family and is distinguishably larger than spring onion. It has a slightly more robust flavor to that of spring onion and is ideal for soups and stews. See this recipe with a delicious way to cook leek: Leek and courgette
MangetoutServing size: 80gNet carbs: 3.4gMore..
Mangetout or sugar snap peas are a vegetable that can be eaten as a side to any dish. Very nice with white fish dishes.
MesclunServing size: 30gNet carbs: 0.5gMore..
Mesclun is a blend of lettuce leaves. The most common use for mesclun is in salad dishes.
Mung Bean SproutServing size: 50gNet carbs: 2.1gMore..
Mung bean sprouts can be used in salads, stir frys or soups and stews.
MushroomsServing size: 118gNet carbs: 1.2gMore..
Mushrooms are so versatile. They can be used in so many dishes. Here is a lovely salad using raw mushrooms.
OkraServing size: 118gNet carbs: 2.4gMore..
Okra is a vegetable with a relatively high amount of soluable fibre. Cooking in a soup or stew disperses the fibre very well.
OlivesServing size: 1 olive green/1 olive blackNet carbs: 0.5/0gMore..
Olives can eaten on their own, added to salads or used in sauces.
OnionServing size: 52gNet carbs: 4.3gMore..
The most common onion in Ireland we have red and yellow onions. Onions can be eaten raw in salads or cooked and used as a base in many recipes, such as soups, stews and omelettes. The carb amount shown is for cooked onions. 2 tablespoons of raw onion chopped would be 0.5 carbs.
ParsleyServing size: 1 TablespoonNet carbs: 0.1gMore..
Parsley is a herb with a strong aroma and flavor. Best added to cooking towards the end as it will keep its nutritional values better. Can also be used to garnish dishes. Interestingly, parsley shouldn't be consumed in excess by pregnant women as it is a natural uterotonic.
PeasServing size: 118g in the podNet carbs: 3.4gMore..
There are many varieties of pea. From garden to marrow fat to petit pois. A nice recipe to use peas in is, a pea soup.
PeppersServing size: 34gNet carbs: 1.9gMore..
Peppers come in green, yellow, red and orange. The various colours are just the pepper in different stages of ripeness. Great in salads as they add vibrant colour to the salad. Carb amount shown is for cooked red or green peppers. 50g raw green peppers have 2.1g carbs and 50g raw red peppers have 2.9g carbs.
PumpkinServing size: 59gNet carbs: 2.4gMore..
Pumpkin is a versatile vegetable. It can be made into soups, deserts, main dishes and starters. Here is an Atkins friendly recipe for pumpkin soup.
RadicchioServing size: 118gNet carbs: 0.7gMore..
Radicchio is a red leaf salad vegetable.
RadishesServing size: 10 radishesNet carbs: 0.9gMore..
Radishes are a small root vegetable which can be eaten raw or cooked. Sliced radish makes a lovely snack food which can be dipped in a home made gucamole.
RhubarbServing size: 118gNet carbs: 1.7gMore..
Rhubarb has a similar texture to celery. It has a strong, tart flavor when eaten raw. Usually stewed in sweetner and used as a desert.
RocketServing size: 20gNet carbs: 0.4gMore..
Rocket is another leafy salad, similar to lettuce or mesclun. Rocket tends to have a slightly bitter flavor to it. Served with red wine vinegar and rapeseed oil dressing.
Romaine LettuceServing size: 118gNet carbs: 0.2gMore..
Romain lettuce is a light green leafy salad vegetable. It is most commonly used in salads or to garnish dishes.
SauekrautServing size: 118gNet carbs: 1.2gMore..
Sauerkraut is a finely chopped cabbage that has been fermented in a lactic acid bacteria. It has a distinctive sour flavor.
Spaghetti SquashServing size: 118gNet carbs: 2.0gMore..
So called because the pulp of the squash has a speghetti consistancy. An ideal substitute for pasta. It can be baked, boiled or slow cooked.
SpinichServing size: 118gNet carbs: 0.2gMore..
Spinach is a leafy green salad vegetable. When cooked it reduces in volume considerably. Delicious in salads or as a side dish.
Spring OnionServing size: 25gNet carbs: 1.2gMore..
Spring onion (or scallion) can be eaten raw or cooked. Not as strong as yellow or red onion, nor as strong as shallots. Can be chopped and added to a leafy salad or can be added to soups and stews.
Summer SquashServing size: 118gNet carbs: 2.0gMore..
Summer squash, so called because of their short shelf life. Summer squash make a great addition to any stew or soup. Also lovely roasted.
Swiss ChardServing size: 118gNet carbs: 1.8gMore..
Swiss chard, a leafy green vegetable similar to cabbage. Here is an Atkins recipe for a swiss chard inspired salad.
TomatoServing size: 1 raw tomatoNet carbs: 4.3gMore..
The common tomato, used in so many dishes or enjoyed on their own. A simple way to enjoy a tomato is to half a tomato, place some cheese on top and grill.
TurnipServing size: 118gNet carbs: 2.2gMore..
Turnip is a root vegetable which is available in the Autumn and through out the winter. A nice breakfast idea is shredded turnip fried on a pan with some butter, salt and pepper.
Water ChestnutsServing size: 118gNet carbs: 6.9gMore..
Water chestnuts usually come in canned form. Usually found in chinese recipes and stir frys.
Cottage CheeseServing size: 100gNet carbs: 2.8gMore..
Cottage cheese is reintroduced in Phase 2. It can be added to salads or used as a dip with some rye crackers or celery.
Greek YogurtServing size: 115gNet carbs: 3.5gMore..
Unsweetened Greek yogurt is introduced on phase 2. Ideal for smoothies or for having with some fruit as a simple desert.
Natural YogurtServing size: 115gNet carbs: 5.5gMore..
Natural yogurt is slightly higher in Net Carbs than Greek yogurt. Again, nice in smoothies or combined with fruit.
Ricotta CheeseServing size: 180gNet carbs: 5.7gMore..
Ricotta cheese is similar in texture to cottage cheese. A simple use for ricotta that would make a nice and quick desert is to mix a teaspoon of cinnamon powder into 3 tablespoons of ricotta cheese, served in a bowl.
BlackberriesServing size: 36gNet carbs: 2.7gMore..
Blackberries are a summer fruit. Can be eaten on their own or in a smoothie.
BlueberriesServing size: 59gNet carbs: 5.1gMore..
Blueberries feature in Phase 2 onwards. Lovely in smoothie recipes also nice as a snack food.
CantaloupeServing size: 59gNet carbs: 3.5gMore..
A large melon type fruit. Great as a breakfast food or as a snack throughout the day.
CherriesServing size: 39gNet carbs: 2.8gMore..
Cherries are a summer fruit. Grown in Mediterranean climates.
CranberriesServing size: 25gNet carbs: 2.0gMore..
Cranberries have a sharp taste to them. High in anti-oxidents.
GooseberriesServing size: 75gNet carbs: 4.4gMore..
Gooseberries have a very tart taste. Mainly used in desert recipes.
RaspberriesServing size: 59gNet carbs: 3.6gMore..
Raspberries are a little more tart than say, strawberries. Here is a nice recipe for a Raspberry Fool
StrawberriesServing size: 59gNet carbs: 2.6gMore..
Strawberries are one of the sweeter berries available on phase 2. Delicious on their own or in smoothies.
AlmondsServing size: 30 nutsNet carbs: 5.2gMore..
Nuts are reintroduced in phase 2 and Almonds are one of those nuts than can be eaten on phase 2 onwards. Here is a georgeous recipe for an almond based desert Almond Panna Cotta
Almond ButterServing size: 1 tablespoonNet carbs: 2.5gMore..
Like all nut based butters, almond butter is an excellent addition to a breakfast smoohie. Can also be spread on rye crackers or used as a dip for celery stalks.
Brazil NutsServing size: 10 nutsNet carbs: 4.0gMore..
Brazil nuts, like all nuts make a lovely snack food. Here is a cheesecake recipe using brazil nuts for the base Cheesecake
Cashew ButterServing size: 1 tablespoonNet carbs: 4.1gMore..
Cashew butter is a little bit sweeter than almond butter. Cashew butter can be blended with other ingredients to make a lovely salad dressing.
Cashew NutsServing size: 9 nutsNet carbs: 4.4gMore..
Cashew nuts are one of the more savory and sweet of the nuts. Usually food in Asian cooking, great in stir frys.
Coconut ShreddedServing size: 4 tablespoonsNet carbs: 1.3gMore..
Shredded coconut is a lovely addition to soups or curries. When buying shredded coconut, try and buy unsweetened.
HazlenutsServing size: 12 nutsNet carbs: 0.5gMore..
Hazlenuts make a nice snack, a handful of hazlenuts will easily keep you filled up for a few hours. Not as sweet as macadania or cashew nuts.
Hulled Pumpkin SeedsServing size: 2 tablespoonsNet carbs: 2.0gMore..
Pumpkin seeds are ideal for adding to any dish. Salads, soups, stews, curries etc. They are also perfect for snacking on. Good source of protein, iron, zinc, copper and magnesium.
Hulled Sunflower SeedsServing size: 2 tablespoonsNet carbs: 1.1gMore..
Sunflower seeds on their own make a handy snack food. They can also be used in cooking. Here is a superb recipe Pancake
MacadamiasServing size: 12 nutsNet carbs: 4.0gMore..
A small white nut, these nuts have a buttery flavor associated with them. Again, like all nuts can be eaten as a snack or used in cooking.
Macadamia ButterServing size: 1 tablespoonNet carbs: 2.5gMore..
Macadamia nuts have a creamy texture, which is present in the butter too. Macadamia butter is sweet, creamy and has an oiler texture to it than other nut butters.
PeanutsServing size: 22 nutsNet carbs: 1.5gMore..
The peanut or groundnut as it is also known, is actually a species of legume. A good source of protein. The peanut is also a good source of niacin and CoQ10.
Peanut ButterServing size: 1 tablespoon Net carbs: 2.4gMore..
Peanut butter is probably the best known of the nut butters. And as with other nut butters, it can be added to cooking or eaten on its own. Here is a great article on how to make your own peanut butter.
Pecan NutsServing size: 10Net carbs: 3.0gMore..
Peacans have a distinctive flavor to them. Ground peacans make a great alternative base for cheese cakes.
Pine KernelsServing size: 2 tablespoonsNet carbs: 1.7gMore..
Pine kernels can be roasted on a frying pan and added to any salad recipe to warm it up. They can also be eaten on their own.
Pistachio NutsServing size: 50Net carbs: 5.0gMore..
These nuts have a very sweet flavor to them. They can be ground into a paste with some Olive oil or used to make a low carb cookie.
Sesame SeedsServing size: 2 tablespoonsNet carbs: 1.6gMore..
A simple cooking tip. Brush some oil onto sliced aubergine and then sprinkle with some sesame seeds. Place in oven and bake for 20 minutes.
Soy NutsServing size: 2 tablespoonsNet carbs: 2.7gMore..
Soy nuts are soy beans that have been soaked in water, left to dry and then roasted on a tray. High in protein and a nice alternative snack.
Sunflower Seed ButterServing size: 1 tablespoonNet carbs: 1.0gMore..
Sunflower seed butter, like other nut butters has a creamy texture. It can be used in sauces, salad dressings or as a dip.
TahiniServing size: 1 tablespoonNet carbs: 0.8gMore..
Tahini (sesame paste) is the main ingredient in hummus. Hummus can be flavored with various spices such as tumeric or paprika and served with chicken or lamb.
WalnutsServing size: 14Net carbs: 5.0gMore..
There are many ways to enjoy walnuts. On their own or in a salad. Here is a recipe that uses walnuts Walnut Tofu Cutlets
AppleServing size: 1 appleNet carbs: 17.4gMore..
The apple is a fruit high in natural sugars, hence it's inclusion in phase 3. Adding a chopped peeled apple to diced pork chops and some stock makes a lovely and simple winter stew.
ApricotServing size: 1 mediumNet carbs: 2.9gMore..
The apricot is a member of the plum species. Grown in North America and Turkey, among others. The apricot is a sweet fruit with a lot of juice held within its flesh. Nice breakfast fruit, served with some natural or greek yogurt.
BananaServing size: 1 small bananaNet carbs: 21.2gMore..
The banana is high in natural sugars and having half a banana with some nuts would make a lovely snack.
GrapefruitServing size: 1 quarterNet carbs: 7.9gMore..
Very high in carbohydrates from natural sugars. Grapefruit is commonly eaten as a breakfast fruit.
GrapesServing size: 8 grapesNet carbs: 7.1gMore..
Grapes are like little sugar bombs. So eat them sparingly. Nice in smoothies.
GuavaServing size: 1 medium Net carbs: 5.8gMore..
Guava are a very juicy fruit. The juice is a refreshing lilt.
Kiwi FruitServing size: 1 kiwiNet carbs: 8.7gMore..
Again, like most fruits that are reintroduced on phase 3, the kiwi is high in natural sugars. Nice on their own or in a smoothie.
MangoServing size: 236gNet carbs: 8.7gMore..
The mango is a fleshy fruit with a large stone in the center. Can be eaten on its own or used in smoothie recipes.
NectarineServing size: 1 mediumNet carbs: 13.8gMore..
The necterine is a close relation to the peach. A good source of vitamins A and C.
OrangeServing size: 1 mediumNet carbs: 12.9gMore..
Like the necterine, the orange is a good source of vitamin C. Oranges are also high in natural sugars, hence the restriction until phase 3. Oranges make a refreshing snack anytime of the day.
PapayaServing size: 1/2 a fruitNet carbs: 6.1gMore..
The papaya is a tropical fruit which is found in regions of the caribbean and central America.
Passion FruitServing size: 60gNet carbs: 7.7gMore..
The passion fruit is high in beta carotine, potassium and dietary fibre.
PeachServing size: 1 smallNet carbs: 7.2gMore..
Like the mango, the peach has a large stone in its center. Nice addition to curries or salads or eaten on their own.
PineappleServing size: 85gNet carbs: 8.7gMore..
The pineapple is part of the citrus fruit family of fruits. It has a very sharp, refreshing flavor. Cut into chunks and added to curries for an extra bite.
PlumServing size: 1 plumNet carbs: 7.6gMore..
Plums, like grapes are very high in natural sugars and should not be eaten in bulk.
TangerineServing size: 1 small fruitNet carbs: 6.2gMore..
Tangerine's are small citrus fruit not too far removed from the mandarin orange. The tangerine is a good source of beta carotine and also potassium.
WatermelonServing size: 118gNet carbs: 5.2gMore..
Watermelon, as the name suggests contains a lot of juices. Sometimes served after main courses as a desert. Can also be eaten with a breakfast.
Black BeansServing size: 118gNet carbs: 12.9gMore..
Black beans, like all beans are high in carbs so use sparingly. Once cooked, they can eaten hot or cold. Nice addition to salads and stews.
ChickpeasServing size: 118gNet carbs: 16.2gMore..
Chickpeas can be cooked in boiling water and added to almost any dish. Why not add chickpeas to broccoli before serving to add color to the dish.
Great Nothern BeansServing size: 118gNet carbs: 12.5gMore..
A white bean similar to butter beans in size. A nice addition to salads and soups.
Kidney BeansServing size: 118gNet carbs: 11.6gMore..
Kidney beans can be bought in a can and used from the can. Kidney beans that come in a packet may need to be soaked in water for 8 - 12 hours before they can be used in cooking. Most commonly used in chili con carne.
LentilsServing size: 118gNet carbs: 12.1gMore..
Lentils give a soup or stew that added thickness and bring a lot of protein to the dish.
Lima BeansServing size: 118gNet carbs: 14.2gMore..
Lima beans can be used in soups or salads. Once cooked, like other beans, they can be served hot or cold.
Pinto BeansServing size: 118gNet carbs: 11.0gMore..
Pinto beans have one of the lower concentrations of carbs from all the beans. Again, ideal for salads, soups and stews.
Acorn SquashServing size: 120gNet carbs: 7.6gMore..
The acorn squash resembles an acorn, hence the name but it can weigh up to 1Kg. Here is a nice Winter stew. Just substitute an acorn squash for the pumpkin.
BeetrootServing size: 85gNet carbs: 6.8gMore..
Beetroot is usually sold in jars preserved in vinegar. Beetroot can also be bought raw and cooked like many other vegetables. Steamed, boiled or roasted.
Butternut SquashServing size: 100gNet carbs: 7.9gMore..
Butternut squash makes a lovely soup. It can aslo be roasted and added to salads.
CarrotsServing size: 177gNet carbs: 10.0gMore..
Carrots are a root vegetable that can be grown all year round. Carrots can be steam cooked, boiled, roasted or eaten raw. They can be juiced, mashed or added to soups, stews, salads or served with meat, poultry and fish.
Corn On CobServing size: 1 earNet carbs: 17.2gMore..
Corn on the cob is very high in carbohydrates. Traditionaly the cob is boiled and served with a knob of butter.
Jerusalem ArtichokeServing size: 75gNet carbs: 11.9gMore..
This small root vegetable which can be roasted or made into a soup or stew. Here is a recipe for a jerusalem artichoke salad.
ParsnipServing size: 80gNet carbs: 10.8gMore..
Parsnips are a root vegetable, similar to swedes and turnips. Parsnips have a stringy fibre type flesh. Most common ways of serving parsnips are mashed with carrots or in stews.
SwedeServing size: 85gNet carbs: 5.9gMore..
Swedes are smaller versions of the turnip. Similar to all root vegetables, swedes can be boiled, roasted or steamed.
Sweet PotatoServing size: Net carbs: gMore..
White PotatoesServing size: 118gNet carbs: 13.9gMore..
The old reliable white potato. Can be eaten hot or cold. It can be boiled, steamed or roasted. It can be used in salads, soups, stews or curries.
Brown RiceServing size: 59gNet carbs: 10.3gMore..
Brown rice can be boiled and served with meat, chicken, fish and vegetables.
OatmealServing size: 118gNet carbs: 10.6gMore..
Oatmeal is probably best known as a breakfast food. Cooked in water or milk or half and half. Can be eaten with berries or other fruits. Also used in the making of cookies. An alternative to oatmeal is the Atkins Muesli
Whole Wheat PastaServing size: 59gNet carbs: 8.3gMore..
Whole wheat pasta is perfect for serving with meat, chicken or fish dishes.