THE PROGRAM: PHASE 2 What You Can Eat in this Phase

During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track during weight loss.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).

Dairy	Serving Size	Net Carbs
Cottage cheese 2%	1/2 cup	4.1
Heavy cream	¾ cup	4.8
Mozzarella cheese	5 ounces	3.0
Ricotta cheese	1/2 cup	3.8
Yogurt, Plain, Unsweetened, whole milk	1/2 cup or 4oz	5.5
Yogurt, Greek, Plain, unsweetened, whole milk	1/2 cup or 4oz	3.5

Nuts and Seeds	Serving Size	Net Carbs
Peanuts	1oz (28g)	2.2
Almonds	24 nuts	2.3
Brazil nuts	5 nuts	2.0
Cashews	9 nuts	4.4
Hulled sunflower seeds	2 T	1.1
Macadamias	6 nuts	2.0
Pecans	10 halves	1.5
Pistachios	25 nuts	2.5
Walnuts	7 halves	1.5

Fruits	Serving Size	Net Carbs
Blueberries (fresh)	¼ cup	4.1
Cantaloupe or honeydew	¼ cup	3.5
Raspberries (fresh)	¼ cup	1.5
Strawberries (fresh)	¼ cup	1.8

Juices	Serving Size	Net Carbs
Lemon juice	¼ cup	5.2
Lime juice	¼ cup	5.6
Tomato juice	4 ounces	4.2

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and
go – just note the serving size, and subtract fiber from total carbs to get Net Carbs. 

And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.