I followed the South Beach plan & I've heard Atkins is practically identical.
You can have lean sources of protein like chicken breast or fish or lean beef (eggs are very acceptable), good fats like olive oil spray (avoid animal or hydrogenated fats), all of the fresh or frozen/steamed veggies you can eat EXCEPT for potatoes (white & sweet), green peas, corn & winter squash. Fresh fruit is okay, but only in moderation (fruit has carbs). Avoid dairy except for lowfat cheese like lowfat cream cheese, mozz cheese sticks or lowfat cottage cheese. NO fruit juices (avoid V8 Splash or Fusion drinks), no sodas...only black coffee, unsweetened tea, water (lots!) or vegetable juices to drink. Eat 3 meals & 3 snacks.
I would make omelets for breakfast with a glass of veggie juice, huge chef salad with 3 oz. protein (chicken strips, ham, hard boiled egg, cheese) for lunch, & a source of protein, steamed veggies & salad for dinner. HTH!
at 10:07 PM on Jan. 20, 2010