This full menu of quick and easy recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The plan also aims to reduce levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.
Consider these tips from Colette Heimowitz, author of “Atkins: Eat Right, Not Less” and vice president of nutrition and education at Atkins.
Fill up with fiber. Fiber-rich foods, such as vegetables, nuts and seeds, low-glycemic fruits and whole unrefined grains, are considered carbohydrates but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience the insulin spikes that encourage your body to produce and store body fat. Additionally, fiber can help you feel full longer. If possible, try to eat 25-35 grams of fiber each day.
Start the day with breakfast. Start your mornings with a hearty breakfast like an Almond Butter Smoothie Bowl. The nutritious combo of protein and healthy fats can set you up for a productive day and prevent mid-morning donut or bagel cravings. For another quick option that takes just 10 minutes, a Power Mug Muffin with Cinnamon Butter can provide the fuel you need to start your day right.
Snack smart. If you’re in the midst of a traffic-clogged commute, on-the-go snacks can be an ideal solution for the whole family. For a fun, tasty option, try these Portobello Pizzas, full of nutrients and fiber, or these Tuna-Stuffed Deviled Eggs that can help round out lunch at work.
A Simple, Nutritious Snack
When it comes to nutrition, finding a healthier way to snack can be just as important as full-blown meals. For a protein- and fiber-rich snack low in sugar, an option like Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla.
Find more recipes to kickstart a nutritious eating plan at Atkins.com.
Active time: 10 minutes
Total time: 40 minutes
- Olive oil spray
- 4 large Portobello mushrooms, stems removed
- 1/2 cup low-sugar marinara sauce
- 1/2 cup (2 ounces) shredded mozzarella cheese
- 16 slices pepperoni sausage or 1 chorizo link, thinly sliced
- Heat oven to 375° F.
- Line baking sheet with parchment paper. Coat with olive oil spray.
- Using spoon, scrape out dark gills from mushrooms; discard gills.
- Place mushrooms stem-side up and top each with 2 tablespoons sauce. Sprinkle each with 2 tablespoons mozzarella cheese and four slices pepperoni or chorizo.
- Bake 20-25 minutes, until cheese is bubbly and mushrooms are soft.