Nice 'n' Spicy Atkins Meal Plan

There are those who like to play it safe, preferring mild and simple tastes to spice and heat. Then there are those who like to rev up their taste buds with something a little more fiery on occasion (or maybe every day!). The Atkins plan does not have to mean that your taste buds go into retirement. For the chilli-heads amongst you, here are some options which you can spice up to your hearts content. 

Breakfast
For a fabulous Mexican omelette, halve and fry a handful of cherry tomatoes in 1 tbsp olive oil. In a small jug or bowl, beat three eggs. Add to the eggs 1 tbsp chopped, fresh coriander (available in tubes and jars for convenience), 1-2 tsp chilli powder or the same quantity fajita seasoning powder (check it’s sugar-free), 4 tbsp grated mature cheddar and salt and pepper to taste. Once the tomatoes have softened a little (2-3 minutes), tip the egg mixture into the pan, allow it to spread around the tomatoes and cook until the omelette is done all the way through. Serve if you like with a sliced avocado and a little sour cream on the side. Extra Tabasco is optional. 

Lunch
It’s crucial to keep your vitamin levels high on the Atkins plan so a green salad is always a great lunch option. But why should it be boring? Fire up your salad with chunks of fiery chorizo sausage (it comes in different heats so choose the one which suits you) and chopped black or green olives, stuffed with pimento. Even better, find a deli counter with a good olive selection and choose a small pot of olives marinated in chilli oil. There are usually several choices of spicy marinades for olives. Add more interest to your salad with shavings of Pepper Jack cheese or another similar spicy option.

Snack
An excellent spicy snack option is to make ‘cigars’ out of salami slices, filling them with strips of avocado. No smoke without fire!

Dinner
For dinner, finish your spicy line-up by stir-frying some chopped bacon in a wok. Once cooked, add at least two large handfuls of Savoy cabbage, cut into fine strips. Continue to fry the cabbage until it has wilted and add a tsp or more of dried chilli flakes. You may enjoy this with a tsp of sesame oil added with the chilli flakes for extra flavour and, in stage 2 onwards, a handful of cashew nuts adds even more texture and flavour.

Shopping list
Eggs
Cherry tomatoes
Chopped, fresh coriander
Fajita seasoning (Schwartz do a good one)
Mature cheddar cheese
Tabasco (optional)
Romaine lettuce
Chorizo
Olives (marinated in chilli oil)
Pepper Jack cheese or similar
Salami slices
Avocado
Savoy cabbage
Bacon
Dried chilli flakes
Sesame oil (optional)
Cashew nuts (stage 2 onwards)