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​What’s for breakfast on Atkins 40®?

June 10, 2015


If you’re doing Atkins 40, you start with 40 grams of Net Carbs a day, and you can enjoy a full range of food from every food group on the acceptable food lists—protein, carbohydrates, and fats. This means you have flexible food options, while losing weight slowly and steadily. You can have three meals and two snacks a day, starting with breakfast. As an Atkins follower, you already know that skipping breakfast is not an option. Although that does not mean your breakfast should consist of donuts, pastries and/or a sugary coffee drink. Eating that way sets up a vicious cycle of blood sugar highs and lows that leads to craving for more and more high-carb foods. Your goal is not just to control carbs but to also get sufficient protein and fat at every meal, including the first meal of the day, so it’s important to have eggs, meat, fish, cheese, soy or another source of protein each morning. In fact, studies show that people who eat breakfast are more successful at losing weight (and maintaining their weight loss) than those who skip it.

When you think of a low-carb breakfast, eggs are probably the first things that come to mind. Scrambled, fried, poached, omelets and more. But it’s nice to have some non-egg options as well. Here are some ideas. None of these breakfasts will take you any longer than pouring out cereal and milk or grabbing a donut. If you are really that pinched for time when you need a convenience on the go option, you can always combine an Atkins drink and a bar , or one of our frozen breakfast options for breakfast.

Here are some whole food options:

A half-cup of unsweetened whole milk or Greek yogurt mixed with 2 tablespoons no-added-sugar grated coconut, 2 tablespoons of slivered almonds, and 1 packet sweetener like Truvia or Splenda.

Celery sticks and/or Scandinavian bran crisp bread topped with peanut or another nut or seed butter.

Cucumber “boats” filled with ricotta and sprinkled with seasoned salt.

2 chunks of melon wrapped in slices of ham or smoked salmon.

“Kebab” of 2 strawberries, 2 squares Swiss cheese, and 2 cubes jicama.

Nutty Cheese Dip: Blend 2 tablespoons cream cheese, 1 tablespoon grated sharp cheddar, a few drops of hot pepper sauce, a pinch of paprika, and 1 tablespoon chopped pecans. Serve with red pepper strips and baby carrots.
You can also cut Carb Balance Mission Tortillas into wedges and heat in the oven to make chips for dipping.

Blue Cheese Dip: Blend 2 tablespoons blue cheese into 3 tablespoons unsweetened plain whole milk yogurt. Serve with zucchini spears or another vegetable and a Carb Balance Mission Burrito or Soft Taco.

A scoop of cottage cheese topped with 2 tablespoons no-sugar-added salsa.

Mix 4 ounces tomato juice and 1 tablespoon sour cream in a bowl, and you’ve got yourself a refreshing cold creamed soup. Top with chunks of avocado if desired.

Mash ¼ cup blueberries with 2 tablespoons mascarpone cheese and top with flaxseed meal and slivered almonds.

Find a low-carb wrap at 6 grams Net Carbs or less, or low-carb bread, and top with some mayo, avocado, tomato, goat cheese and bacon. Yum.

Register with Atkins today for additional tips, low carb recipes, and ideas on how to overcome your weight loss plateau.

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