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(not canned coconut milk)
    â€¢Â Soy milk
FOUNDATION VEGETABLES
    There is a wealth of veggies acceptable in Phase 1, but we’ll keep the list to a minimum for simplicity’s sake. They include salad greens and other salad fixings, as well as vegetables that are typically cooked. Your daily minimum of 12–15 grams of Net Carbs translates to about 6 cups leafy greens and 2 cups cooked veggies. (If you’re not sure how to get all those veggies in, see the meal plans in the following chapters.) Try to have both types each day, but have more salad veggies and cut back on cooked ones if you prefer. Frozen veggies are fine.
    SALAD VEGETABLES  A cup of each of the following raw salad greens comes in at less than 1 gram of Net Carbs:
    â€¢Â Arugula
    â€¢Â Cabbage
    â€¢Â Endive
    â€¢Â Lettuce, all types
    â€¢Â Spinach
    â€¢Â Sprouts, all kinds
    â€¢Â Watercress
    OTHER SALAD VEGETABLES  These are usually slightly higher in carbs. Consult the Atkins Carb Counter for more details on serving sizes and carb counts.
    â€¢Â Hass avocados (the dark green or black ones)
    â€¢Â Bamboo shoots, canned
    â€¢Â Bell peppers, any color
    â€¢Â Celery
    â€¢Â Cucumber
    â€¢Â Mushrooms
    â€¢Â Olives, black or green
    â€¢Â Onions
    â€¢Â Pickles, dill or sour
    â€¢Â Radishes, daikon
    â€¢Â Scallions
    â€¢Â Tomatoes
    VEGETABLES TYPICALLY COOKED  Half a cup of the following cooked veggies contain no more than 3 grams of Net Carbs. (Be sure to measure them after cooking rather than before.) Those with an asterisk have considerably less.
    â€¢Â Asparagus
    â€¢Â Broccoli
    â€¢Â Cauliflower*
    â€¢Â Chard*
    â€¢Â Eggplant
    â€¢Â Green beans
    â€¢Â Kale
    â€¢Â Mushrooms
    â€¢Â Okra
    â€¢Â Sauerkraut*
    â€¢Â Spaghetti squash
    â€¢Â Spinach*
    â€¢Â Zucchini and other summer squash*
    â€¢Â Turnips
BEVERAGES
    Water can be bottled, filtered, mineral, spring, sparkling, or from the tap. Jazz up H 2 O with a couple of tablespoons of lemon and/or lime juice, if you wish. Most vitamin waters are full of added sugar (see “The Scoop on Sugar: Multiple Aliases” on page 70), but a few brands with acceptable sweeteners have zero grams of carbs. Ditto for canned or bottled iced teas, but always check the Nutrition Facts panel to uncover any added sugar. You can also have hot cocoa mixes sweetened with noncaloric sweeteners and mixed with water (and a splash of cream) instead of milk.
    â€¢Â Coffee (caffeinated or decaf, hot or iced) and espresso
    â€¢Â Tea (caffeinated or decaf); sugar-free iced tea (brewed, bottled, or canned)
    â€¢Â Herb teas without added sugar
    â€¢Â Club soda and seltzer (plain and flavored)
    â€¢Â Diet cola, ginger ale, root beer, birch beer, and other sodas
    â€¢Â Sugar-free fruit refreshers
    â€¢Â Sugar-free tonic
    â€¢Â Sugar-free beverage mixes such as Kool-Aid, Crystal Light, and True Lemon
CONDIMENTS AND SEASONINGS
    Such flavor enhancers give zest to meals. All fresh herbs are acceptable in this phase and contain virtually no carbs. So are small amounts of dried herbs, including basil, bay leaves, chives, coriander, cumin, oregano, rosemary, thyme, and others, plus salt and pepper. Most spices and spice mixes such as chili powder, curry powder, and crab/shrimp boil mix are fine, but avoid spice mixes that contain added sugar. Again, this list gives just a small taste of the condiments and seasonings you can use in Induction.
    â€¢Â Bacon pieces
    â€¢Â Celery salt
    â€¢Â Chile peppers
    â€¢Â Garlic
    â€¢Â Ginger root
    â€¢Â Italian seasoning
    â€¢Â Lemon or orange peel, grated
    â€¢Â Paprika
    â€¢Â Red pepper flakes
    â€¢Â Liquid Smoke
    â€¢Â Mrs. Dash
    â€¢Â Mustard (without added sugar)
    â€¢Â Poultry seasoning
    â€¢Â Spike
SAUCES
    This category is a bit of a minefield. While one brand of,