Some vegetables from the Atkins "foundation" list include raw arugula, beans, broccoli, cabbage, cauliflower, celery and artichokes. Atkins publishes a list of "foundation" vegetables on its online Carb Counter, according to its website. Foundation vegetables can be consumed as early as Phase 1 on the Atkins plan.Continue Reading
Other vegetables on the Atkins vegetable list include summer squash, spinach, shallots, onions and hearts of palm. Additional options include banana peppers, pumpkin, olives, okra, mustard greens, mushrooms and mung beans. Others include jiacma, garlic, fennel, eggplant, cucumber and chicory greens.
Starchy vegetables are also on the Atkins list, but are not to be consumed during Phase 1. These include beets, carrots, corn, peas, rutabaga, potatoes and burdock root. Vegetable products are also included, such as quorn, sietan, tempeh and tofu. "Veggie" burgers, crumbles, cheese, meatballs and luncheon meat are also included.
Atkins suggests that vegetarians start its plan in Phase 2, taking in 20 to 30 grams of net carbs daily, according to the Atkins website. Vegetarians can introduce seeds and nuts before introducing berries into their plans, and they can get protein from soy, cheese and eggs. Vegan dieters can use rice cheeses, soy, nuts, legumes and seitan, also starting at Phase 2 and consuming 20 to 50 grams of carbs per day.Learn more about Diet Plans