Grains don't come back until you get to phase 3
for me I have type 2 diabetes so when I am on Atkins I do not eat any grain - it makes me gain, it makes me crave sugar and it makes my blood sugars crazy - same with most fruit .. I am lactose intolerant so I only eat limited cheese and a little yogurt.. for me I mostly eat veggies - hot and cold, meats, eggs, atkins products - like meals and shakes, treats when I am past phase 1, and nuts along with a very few berries each week! and when I am on it, I miss bread, pasta, rice, and fruit like watermelon and grapfruit which makes it hard for me to stick with..
a day looks like this
Breakfast - 1 or 2 liquid eggs scrambled with onions a sprinkle of cheddar and some type of breakfast meat (sausage, bacon, or ham)
snack - atkins shake
Lunch - 4 slice of ham, 2 slices of American cheese 4 gerkin sugar free pickles and mayo rolled up, a baggie of cut of veggies (cukes, celery 2 cherry toms and 4 baby carrots) or a tossed salad with Italian dressing (only 2 carbs or less) 1 piece of SF chocolate
snack - 1/4 cup of nuts if needed
Dinner - 6 oz of cooked meat (beef, pork, chicken, shrimp or fish - NO breading) 1/2 c mashed cauliflower mixed with parm cheese and garlic salt to taste, and 1c green beans - fresh or canned.
I will sometime splurge on 1/2 c of Ice Cream - Carb Smart made by Bryers 4 carb in the summer or sometimes I just freeze an Atkins shake for a few hours then when I take it out and shake it up it's like a slushie / milkshake