The New Atkins Made Easy (9 page)
Read The New Atkins Made Easy Online
Authors: Colette Heimowitz
Atkins Phase 1 (Kick-Start) Meal Plan at 20g NC/day: Week 1 | |||
 | Friday | Saturday | Sunday |
BREAKFAST | 1 cup baby spinach 1 small tomato 1 1 oz Monterey Jack cheese | Atkins Frozen Tex-Mex Scramble | 2 eggs 2 cups baby spinach 1 Tbsp olive oil 1 2 oz Monterey Jack cheese |
Net Carbs: 5.3g; FV: 5.3g | Net Carbs: 5g; FV: 3g | Net Carbs: 6.4g; FV: 5.3g | |
SNACK | 2 oz Cheddar cheese 1 small tomato 2 Tbsp vinaigrette | Atkins Advantage Caramel Chocolate Nut Roll Bar | 1 stalk celery 2 oz Cheddar cheese |
Net Carbs: 3.6g; FV: 2.5g | Net Carbs: 3g; FV: 0g | Net Carbs: 1.7g; FV: 1g | |
LUNCH | Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy | 4â6 oz canned tuna or fish filet 2 Tbsp mayonnaise or tartar sauce 1 stalk celery 1 1 small tomato | Atkins Advantage Chocolate Peanut Butter Bar |
Net Carbs: 6g; FV: 4g | Net Carbs: 5g; FV: 5g | Net Carbs: 2g; FV: 0g | |
SNACK | Atkins Advantage Caramel Chocolate Peanut Nougat Bar | Atkins Advantage Vanilla Shake | 1 2 Tbsp ranch dressing |
Net Carbs: 3g; FV: 0g | Net Carbs: 1g; FV: 0g | Net Carbs: 2.9g; FV: 2.2g | |
DINNER | 4â6 oz ham or pork chop 1 cup broccoli 1 Tbsp butter 1 cup mixed greens 2 Tbsp creamy Italian dressing | 4-6 oz steak or hamburger 1 oz Cheddar cheese 1 small tomato 1 1 | Atkins Frozen Crustless Chicken Pot Pie |
Net Carbs: 3.2g; FV: 2.9g | Net Carbs: 6.7g; FV: 6.5g | Net Carbs: 5g; FV: 4g | |
 | Total Net Carbs: 21.1g Total Net Carbs from FV: 14.7g | Total Net Carbs: 20.7g Total Net Carbs from FV: 14.5g | Total Net Carbs: 18g Total Net Carbs from FV: 12.5g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 1 (Kick-Start) Meal Plan at 20g NC/day: Week 1 (no Atkins products) | ||||
 | Monday | Tuesday | Wednesday | Thursday |
BREAKFAST | 2 eggs 1 1 tsp olive oil 1 oz Cheddar cheese 2 oz bacon or sausage | 4-6 oz bacon or sausage 1 | 2 eggs 2â4 oz ham or pork chop 1 Tbsp olive oil 3 Tbsp chopped onion 1 | 4-6 oz steak or hamburger 1 tsp olive oil 1 1 2 oz Cheddar cheese |
Net Carbs: 4.1g; FV: 3.1g | Net Carbs: 3g; FV: 2.2g | Net Carbs: 4.6g; FV: 3.5g | Net Carbs: 6g; FV: 5.3g | |
SNACK | 2 stalks celery 2 Tbsp creamy Italian dressing | 1 small tomato 2 oz Monterey Jack cheese | 3 2 Tbsp ranch dressing | 1 stalk celery 1 oz mozzarella cheese |
Net Carbs: 2.2g; FV: 2g | Net Carbs: 2.8g; FV: 2.5g | Net Carbs: 3.5g; FV: 2.8g | Net Carbs: 1.2g; FV: 1g | |
LUNCH | 4â6 oz ham or pork chop 1 small tomato 1 cup baby spinach 2 Tbsp vinaigrette | 4â6 oz chicken 1 small tomato 1 cup mixed greens 1 2 Tbsp ranch dressing | 4â6 oz steak or hamburger 1 cup mixed greens 1 2 Tbsp vinaigrette | 4â6 oz ham or pork chop 1 cup baby spinach 1 2 Tbsp ranch dressing |
Net Carbs: 4.3g; FV: 4g | Net Carbs: 5.8g; FV: 5.1g | Net Carbs: 3g; FV: 2.6g | Net Carbs: 3.9g; FV: 2.8g | |
SNACK | 1 2 Tbsp ranch dressing | 1 stalk celery 2 oz Cheddar cheese | 1 small tomato 1 oz Monterey Jack cheese | 1 small tomato 2 Tbsp vinaigrette |
Net Carbs: 2.6g; FV: 1.8g | Net Carbs: 1.7g; FV: 1g | Net Carbs: 2.6g; FV: 2.5g | Net Carbs: 2.9g; FV: 2.5g | |
DINNER | 4â6 oz canned tuna or fish filet 2 cups mixed greens 1 2 Tbsp vinaigrette 1 cup broccoli florets 1 Tbsp butter | 4-6 oz steak or hamburger 1 1 1 Tbsp olive oil 1 cup mixed greens 2 Tbsp ranch dressing | 4â6 oz chicken 1 cup broccoli florets 1 Tbsp olive oil 2 cups mixed greens 2 Tbsp creamy Italian dressing | 4â6 oz chicken 2 cups baby spinach 1 1 small tomato 2 Tbsp ranch dressing |
Net Carbs: 6g; FV: 5.6g | Net Carbs: 6.3g; FV: 5.5g | Net Carbs: 4.5g; FV: 4.3g | Net Carbs: 6.5g; FV: 5.8g | |
 | Total Net Carbs: 19.2g Total Net Carbs from FV: 16.5g | Total Net Carbs: 19.6g Total Net Carbs from FV: 16.3g | Total Net Carbs: 18.2g Total Net Carbs from FV: 15.7g | Total Net Carbs: 20.5g Total Net Carbs from FV: 17.4g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 1 (Kick-Start) Meal Plan at 20g NC/day: Week 1 (no Atkins products) | |||
 | Friday | Saturday | Sunday |
BREAKFAST | 1 cup baby spinach 1 small tomato 1 1 oz Monterey Jack cheese | 2 eggs 2 oz bacon or sausage 1 small tomato | 2 eggs 2 cups baby spinach 1 Tbsp olive oil 1 2 oz Monterey Jack cheese |
Net Carbs: 5.3g; FV: 5.3g | Net Carbs: 4.5g; FV: 2.5g | Net Carbs: 6.4g; FV: 5.3g | |
SNACK | 2 oz Cheddar cheese 1 small tomato 2 Tbsp vinaigrette | 1 2 oz Monterey Jack cheese | 1 stalk celery 2 oz Cheddar cheese |
Net Carbs: 3.6g; FV: 2.5g | Net Carbs: 2.2g; FV: 1.8g | Net Carbs: 1.7g; FV: 1g | |
LUNCH | 4â6 oz chicken 2 cups mixed greens 1 2 Tbsp creamy Italian dressing | 4â6 oz canned tuna or fish filet 2 Tbsp mayonnaise or tartar sauce 1 stalk celery 1 1 small tomato | 4â6 oz ham or pork 2 cups baby spinach 1 medium tomato 2 Tbsp vinaigrette |
Net Carbs: 4.8g; FV: 4.5g | Net Carbs: 5g; FV: 5g | Net Carbs: 5.6g; FV: 4.8g | |
SNACK | 2 stalks celery 2 oz Cheddar cheese | 1 2 | 1 2 Tbsp ranch dressing |
Net Carbs: 2.7g; FV: 2g | Net Carbs: 1.5g; FV: 1.3g | Net Carbs: 2.9g; FV: 2.2g | |
DINNER | 4â6 oz ham or pork chop 1 cup broccoli 1 cup mixed greens 2 Tbsp creamy Italian dressing | 4-6 oz steak or hamburger 1 oz Cheddar cheese 1 small tomato 1 1 | 6 oz chicken 1 cup broccoli 1 Tbsp olive oil 1 cup mixed greens 1 2 Tbsp vinaigrette |
Net Carbs: 3.2g; FV: 2.9g | Net Carbs: 6.7g; FV: 6.5g | Net Carbs: 4.6g; FV: 4.2g | |
 | Total Net Carbs: 19.6g Total Net Carbs from FV: 17.2g | Total Net Carbs: 19.9g Total Net Carbs from FV: 17.1g | Total Net Carbs: 21.2g Total Net Carbs from FV: 17.5g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Assuming you follow the meal plan to the letter, this short shopping list enables you to have everything at hand to get a week's worth of meals on the table. If you're not using Atkins products, simply adjust the list. Likewise, if you modify the meal plan, you'll need to make comparable changes to the shopping list.
WEEK 1 | ||||
PROTEINS | DAIRY/CHEESE | VEGETABLES | SAUCES/CONDIMENTS | ATKINS PRODUCTS |
Steak or Hamburgers | Butter | Hass Avocados | Creamy Italian Dressing | Atkins Bars |
Chicken | Cheddar Cheese | Baby Spinach | Atkins Shakes | |
Eggs | Monterey Jack Cheese | Broccoli Florets | Ranch Dressing | Atkins Frozen Meals |
Ham or Pork Chops | Â | Celery | Vinaigrette | Â |
Canned Tuna or Fish Filets | Â | Lettuce/Mixed Greens | Extra Virgin Olive Oil | Â |
Bacon or Sausages | Â | Onions | Â | Â |
 |  | Green or Red Bell Peppers |  |  |
 |  | Tomatoes |  |  |
*
Select sauces and condiments without added sugar.
The first meal plan incorporates a number of Atkins frozen meals, as well as our bars and shakes. It requires only twenty-four common ingredients, a number of which you probably already have in your fridge, pantry, or freezer, saving you time both shopping and cooking. The second meal plan includes more made-from-scratch meals and therefore more ingredients. You can also mix the two plans, relying on more Atkins frozen meals on days when time is at a premium or
substituting Atkins bars or shakes for snacks or breakfast when you're on the run.
