hi kanne,
(this is a long post!).
what do i eat on an average day? that's a good question. The first time i went on this diet, it took me about 2 weeks to figure out a pattern of eating , to find what i like. Before this diet i was a semi-vegeterian, ate meat rarely, and never red meat.
Now you can imagine it's the opposite,so it was kinda hard at first, and i understand you want to keep it within budget.
Anyway, i'll tell you what i have stocked up in my fridge on any particular day. There's always eggs, spicy beef sausages (just as a note, i do not eat pork products- so it's harder- but if you don't have this restriction you will find it easier to find things).
For breakfast i might eat a hardboiled egg or cook one of the sausages. I don't eat much for breakfast.
Anyway, i also have turkey slices, cheese, tuna, ground beef, (you can find ground chicken, turkey), turkey burgers, just anything that i see at the market. I always have mayo, vegetable/olive oil - i don't use butter much...Also some veggies, like tomatoes, broccoli, you can get creative and make omelets etc..I also have real half-and-half cream for my coffee. Non of that "non-dairy creamer" stuff... I love my coffee
I have recently purchased some Atkins Advantage Bars, but apparently they have hidden carbs and so i don't trust them anymore so i'm quitting them although they were tasty.
i hope this helps! It is an adjustment, and you need to give yourself time... Later, after the first phase of the diet (Induction) you can add nuts (which i have a big weakness for) which unfortunately have led me to gain some weight
So i stopped those too.
What do i avoid ? nuts, nut butters, bread, rice, grains, beans, fruit, juice, milk, sugar. I think thats the main list.
I use Splenda instead- which is 'sucralose'. I don't like aspartame in Equal, or Sweet N Low(saccharin) - i don't want to ingest a product which warns that it causes cancer in rats whose physiology is similar to humans. (!) But splenda is my sugar replacement. I use it just for my coffee/tea, so it lasts a while.
For dessert, i used to make sugar-free jello and whipped cream(even though it has aspartame) but i'm sick of jello.
Also avoid 'fat free' products, like cheese etc..or low fat because reduced fat = increased carbs.
Take a multi-vitamin/mineral product. I think that's about it!!!
Also be PATIENT with your weight loss... i was losing real slow..like 5lb/month.