Atkins Recipes Low Carb Lunch

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Dtuffed Peppers w/ Tofu

Serves: 4

CarbsPerServing: 10 Prep Time: 30 minutes

Effort: Average


1/2 lb. ground beef

4 bell peppers ( any color)

1 package firm tofu – chopped in 1/2 inch cubes chopped onion1 can tomatoes – diced

1 can tomatoe sauce

1/2 cup cheddar cheese- grated salt and pepper

How to Prepare:

Brown ground beef and onion. Drain and add tomatoes and tomatoe sauce. Warm through. Mix in cheddar cheese and tofu. Add salt and pepper. Sit aside and clean bell peppers. Cut tops off of peppers, remove seeds and wash out. Fill peppers with hamburger mixture. Sit tops back on peppers. Cook at 350 degrees for 45 minutes.


Best Ever Taco Salad

Serves: 4 – nutritional information is per serving based on 4 servings per recipe.

CarbsPerServing: Per serving: 618 Calories (kcal); 47g Total Fat; (68% calories from fat); 36g Protein; 13g Carbohydrate; 4g fiber; 149mg Cholesterol; 520mg Sodium

Prep Time: 30 minutes

Effort: Easy


1 pound lean ground beef

½ pound chorizo 2 — *see recipe 1 tablespoon chili powder 1 teaspoon garlic powder

1 teaspoon ground oregano

1 teaspoon ground cumin ½ cup water

6 cups shredded lettuce

½ cup diced onion

½ cup diced tomato

½ cup diced avocado

1 cup shredded brick cheese – or pepper jack 4 tablespoons sour cream 4 tablespoons salsa

2 tablespoons heavy cream

How to Prepare:

Combine salsa, sour cream and heavy cream and refrigferate.

Saute ground beef, chorizo, chili powder, garlic powder, oregano and cumin until browned. Add water, reduce heat, cover and simmer for

10-15 minutes, stiring occasionally. Remove lid and continue to simmer until water is almost all gone. Taste for seasoning and add salt and pepper if needed.

Place lettuce in a gallon sized zipper bag and pour sour cream mixture over it. Seal and shake to coat lettuce with dressing. Divide lettuce among 4 plates and then divide remaining ingredients(including cooked mixture) evenly.


Chicken broccoli casserole

Serves: 8,10,—–Select—–

Effort: Easy Ingredients:

2 tbsp butter

1/4 c crushed pork rinds (you can sub bake mix or soy flour) 4 or 5 chicken breasts 2 or three stalks broccoli

1 tbsp olive oil

8 oz cream cheese 5 eggs 1/2 c sour cream

1/2 c cream

about 2 cups of cheese

1/4 c parmesan

garlic powder

black pepper How to Prepare:

I never measure anything, so these amounts are estimates, vary them as you wish. chop up chicken and broccoli in chinks and sautee in olive oil in a non-stick skillet. Set aside to cool. Mix in mixer the cream cheese, cream, sour cream, and eggs. Add a little garlic powder, parmesan and black pepper. Rub casserole dish with butter and coat with about 1/2 the pork rinds. fold the cheese in to the mixture. You can use any kind of cheese, or a mixture, swiss and cheddar are good. Fold in the chicken and broccoli. Pour in the casserole dish. Top with remaining pork rinds and parmesan. Bake about 45 minutes, or until golden brown.


Portobello’s and Cheese

CarbsPerServing: 20 total recipe

Effort: Easy Ingredients:

2 portobello mushrooms — (2 to 3) cooking wine — red, or balsamic vinegarolive oil 2 slices provolone cheese

How to Prepare:

Using skillet w/ about a capfull of olive oil, and medium heat, place portobello caps in skillet, and add the wine/ vinegar, and give the mushrooms time to absorb the liqiud. then repeat , and slice the mushrooms into 3/4 inch slices. when still hot, top with sliced provolone.


Spinach Cups

Serves: 8

CarbsPerServing: 15g total

Effort: Easy Ingredients:

2 egg whites — slightly beaten 2 ounces chopped pimientos

2 whole green onions — thinly sliced

1 teaspoon salt-free vegetable seasoning1 tablespoon grated parmesan cheese

10 1/2 ounces spinach, frozen — defrosted and squeezed dry, chopped 1 tablespoon grated parmesan cheese

How to Prepare:

  1. Spray 1 3/4″ muffin tins with butter-flavored nonstick cooking spray.
  2. Combine egg whites, pimientos, green onions, vegetable seasoning, pepper and 1 Tbs Parmesan cheese. Mix thoroughly with fork. 3. Add chopped spinach and blend.
  3. Fill muffin tins 2/3 full with mixture. Sprinkle with 1 Tbs Parmesan cheese.
  4. Bake in preheated 375f oven for 10-12 minutes.

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