Category Archives: Atkins Diet Meals

Atkins Diet Meals

Energy Bites

1 1/2 cup raw Almonds
1 1/2 cups Dates
1/2 cup Dried Apricots
2 Tbsp Chia Seeds
1 teaspoon Hemp Seeds
2 Tbsp Maple Syrup
4 oz Coconut Oil
2/3 c Vega Plant Based Protein Powder

Put all ingredients into the bowl of a food processor and blend until a sticky texture.
Roll into balls; roll ink Cocoa Powder, Fine Coconut or Ground Nuts of your choice.
Chill for at least 15 minutes.

Can be stored in airtight container in the fridge for up to two weeks or store in freezer for up to a month.

Salted Choco Almond Bites

200 g pitted Dates, about 20
3 oz Almond Butter
4 oz Cocoa
1 tsp Vanilla
1/2 tsp Salt

Crushed Almonds, Cocoa, Fine Coconut for rolling the bites in

Place dates in a food processor and pulse until the dates are about the size of peas.
Add almond butter, cocoa vanilla and salt; pulse until combined.
Roll mixture into 1/2 balls and then roll in topping of your choice: almonds, cocoa or coconut or some of each
Store in refrigerator for up to 2 weeks or freeze if preferred.

Scrambled “Eggs” – Tofu

A snowy morning here and felt the need for a hot breakfast that was NOT Oatmeal.
I had half a package of dessert tofu in the fridge and a whole lot of kale…

kale, tofu
Scrambled Tofu with Kale

1/2 package (about 150g)  Sunrise Soft Tofu , drained
1 1/2 teaspoons Butter
3/4 teaspoon Olive Oil and Parmesan Salad Dressing
1/4 teaspoon Tumeric
6 stalks Kale,  spine removed – tear Kale into bite size pieces
Salt and Pepper, to taste

Heat skillet over medium high heat.
Add butter and salad dressing to melt slightly.
Toss in drained tofu and scramble for about 1 minute.
Add turmeric and continue scrambling for another minute or two, until evenly coloured and some of the moisture has been cooked off.
Add kale leaves, cook, stirring frequently, until the kale is wilted.
Season with salt and pepper.
Serve immediately with a few wedges of fresh tomato.

The tofu brand I purchase
The tofu brand I purchase

Low Carb Chicken

I make these using either chicken drumsticks or chicken wing drumettes.  They are super easy to make and are always well received.
Low Carb Chicken Drumettes or Drumsticks

1/2 cup Olive Oil
1/2 cup Soy Sauce
1/2 cup SPLENDA Granular or Sugar Substitute of your choice
2 Tablespoon Ginger, grated
3 cloves Garlic, minced
1/2 teaspoon Hot Chili Flakes
3 lbs Chicken Drumettes or Drumsticks

In large Ziploc Freezer Bag or Tupperware Season-Serve combine olive oil, soy sauce, SPLENDA, ginger, garlic and hot chili flakes.
Add chicken and marinate chicken overnight or for at least 4 hours.

Preheat oven to 350F.
Line 2 baking trays with foil and lightly spray with vegetable oil.

Place marinated chicken prepared baking trays.
Brush with marinade; return marinade to refrigerator.
Bake in preheated oven for 25 minutes.
Baste chicken again with remaining marinade.
Bake for another 20 minutes.
Place under Broiler for a few minutes, if necessary; watch carefully!

Serve with Steamed Vegetables and a Garden Salad if watching Carb intake.
If not watching carbs, serve with Steamed Brown Rice.

Yield: 10 Servings

1 Serving = 407.1 Calories, 25.3 g Protein, 32.6 g Fat, 1.9 g Carbs

Protein Energy Bites

You can never have too many recipes for Protein Bites! What you have in your pantry at any given moment will  determine which Protein Bite recipe you will  make, right?
The other night, my husband asked if I had any chocolate in the house and rather than handing him a little bowl of chocolate chips, I whipped up a batch of these. Infinitely better for you than that little bowl of choc chips!
Protein Energy Bites

1 cup Rolled Oats
1/2 cup Peanut Butter
2 Tablespoons Coconut Oil
1/2 cup Chocolate Chips – mini ones are best but use what you have
1/4 cup Honey
1/4 cup Chia Seeds
1/4 cup Dates, chopped
1/4 cup dried Cranberries
1/4 cup Pecans, chopped
2 Tablespoons Protein Powder
Pinch of Cinnamon

Sesame Seeds or Fine Desiccated Coconut

In a large mixing bowl, combine all ingredients except sesame seeds until everything is evenly distributed.
Roll into about 24 balls – I use a #2 Pampered Chef scoop for uniform size
Roll some or all in sesame seeds or coconut.
Refrigerate for at least 30 minutes to set.
Store in an airtight container in the refrigerator for up to a week.

Protein Energy Bites rolled into a log for slicing instead of rolling into balls.

Roll the mixture into a log.
Wrap in parchment paper and refrigerate overnight or for at least 4 hours. ( I slide my wrapped dough into an empty paper towel roll that I slit open for ease of transferring to refrigerator and it helps the dough retain its cylindrical shape)
Slice into 1/4inch slices
Store in airtight container in the fridge for up to a week.

Protein Energy "Cookies" - not so messy on the hands!
Protein Energy “Cookies” – not so messy on the hands!

Yield: 3 Dozen