In 1972 Robert C. Atkins, MD, released the Atkin's Diet Revolution and introduced the concept of eliminating carbohydrates and eating a diet of protein and fat, and multiple studies have shown that it is an effective way to lose weight. But as important as losing weight can be sustainability of a diet plan rests in your ability to make meals quickly and to eat on the run as well as around the table.
Salads with Protein
A salad of lettuce topped with chicken and served with a dressing of olive oil and vinegar meets the requirements of the Atkins' plan for the first few weeks when carbohydrates should be avoided entirely. But a healthy choice would be salmon or tuna over a bed of arugula with thinly sliced garlic and fresh thyme. When you are severely eliminating, as you do when you give up fruits dairy and grains to eat a carb-free meal, you need to replace the vitamins and minerals that are lost. Arugula contains a tremendous amount of calcium as well as as many vitamins making it a great choice. The better source of protein in this lunch, one of the oily fish, will supply omega-3 fatty acids, an essential nutrient that helps prevent cardiovascular disease, diabetes, depression and many inflammatory conditions according to the National Institutes of Health.
Omelets
Eggs are not only a breakfast item and in a carb-free diet, their ability to be served in a wide variety of ways makes them an excellent choice for lunch and dinner. For a substantial afternoon or evening meal three eggs can be used to make a large omelet. This can be filled with spinach of kale, beans sprouts and mushrooms, and seasoned with turmeric and ginger for a taste of the orient with only a negligible amount of carbohydrate from the dark green, leafy vegetables.
Another choice for the filling would be a full-fat feta cheese, sliced black olives and a few pieces of salmon, which can be seasoned with garlic and
a handful of fresh basil leaves, which would offer a Greek approach to dinner.
Lettuce Wraps
Sandwiches are what many of us turn to for a quick meal but when eating in a carb-free way bread and traditional sandwich wraps are off limits. This doesn't mean giving up the concept of the sandwich it just requires substituting romaine lettuce or blanched savoy cabbage leaves. The lettuce-wrap or "greenwich" can be filled with a shrimp salad made with mayonnaise and seasoned with powdered lemon rind or with egg salad made with turmeric, a heart healthy, anti-inflammatory spice, to give an Indian flavor. Other options include filling overlapping radicchio leaves with tuna, celery, mayonnaise and grated red onion, and for when craving sushi the raw fish and wasabi can be wrapped in a thin layer of seaweed.
Meat And Cheese Rolls
Rolls of meat and cheese are a no-carb dieter's go-to lunch when time runs short. Selecting thinly sliced chicken, turkey or salmon instead of processed luncheon meats or roast beef is a healthier choice because these contain less fat and often less salt. The cheese inside should be one made with creme, such as a full fat Swiss or provolone because the skim milk used in low fat alternatives contains carbohydrates. Adding arugula or fresh basil leaves inside the roll offers a spicy taste, a bit of crunch and many vitamins without any carbohydrates.
Two or three rolls plus a glass of mint tea without any sweetened can make a tasty lunch or quick dinner. By eating slowly it's possible to trick the body into thinking that enough food has been consumed, and a bowl of a clear, carbohydrate bouillon 10 minutes before eating can help create a sensation of satisfaction as well.
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