Atkins® 40 - Foodie Meal Plan Week 1

[Pages:3]Atkins? 40 - Foodie Meal Plan

Week 1

Breakfast

Snac k

Lunc h

Monday

2 small tomatoes 1 Tbsp olive oil 2 eggs

2 oz turkey sausage

Net Carbs: 5.6g FV 4.9g

Tuesday

? cup cooked oatmeal 2 pieces bacon

Net Carbs: 12.4g FV 0g

Wednesday

? cup chopped red bell pepper

2 eggs ? Hass avocado 1 oz pepper jack cheese 4 Tbsp Salsa Cruda

Net Carbs: 4.8g FV 4.1g

Thursday

5 oz ground beef ? cup chopped green

bell pepper 1/3 cup chopped onion ? cup shred Cheddar 7-inch low-carb tortilla

Net Carbs: 9.6g FV 6.3g

Friday

Atkins Frozen Bacon Scramble

Net Carbs: 5g FV 0.4g

Saturday

4 oz turkey sausage 2 small tomatoes

1 slice whole grain toast

Net Carbs: 16.9g FV 4.9g

Sunday

2 cups baby spinach 1 Tbsp olive oil 2 eggs

? medium bell pepper ? cup shred Monterey

Jack cheese

Net Carbs: 6.2g FV 5.3g

? cup fresh pineapple chunks, ? cup cottage

cheese

? cup raspberries ? cup Greek yogurt

1 oz pepper jack cheese 2 whole wheat crackers

1 medium carrot ? cup hummus

1 oz Cheddar ? small apple

Atkins Advantage Caramel Chocolate Peanut Nougat Bar

? medium pear 1 slice Cheddar

Net Carbs: 13.8g FV 0g

6 oz fillet of salmon 1/3 cup wild rice

1 cup mixed greens ? cup sliced cucumbers ? cup sliced mushrooms

2 Tbsp Sherry Vinaigrette

Net Carbs: 14.8g FV 3.6g

Net Carbs: 7.9g FV 0g

6 oz grilled chicken 1 Tbsp olive oil

2 cups mixed greens 1 small tomato ? Hass avocado

2 Tbsp Caesar Dressing

Net Carbs: 7.9g FV 6.5g

Net Carbs: 6.4g FV 0g

5 oz hamburger 1 oz Cheddar 1 small tomato

? Hass avocado 1 Flatout Original Light

Wrap

Net Carbs: 10.2g FV 3.8g

Net Carbs: 9.1g FV 0g

5 oz ham 2 cups baby spinach

1/2 Hass avocado 2 Tbsp Ranch Dressing

Net Carbs: 5.5g FV 4.1g

Net Carbs: 8.9g FV 0g

6 oz turkey cutlets 2 cups baby spinach ? cup sliced green bell pepper, ? cup sliced cucumbers, ? Hass avocado, 2 Tbsp Creamy

Italian Dressing

Net Carbs: 7.8g FV 7.6g

Net Carbs: 2g FV 0g

4 oz tuna 1 celery stalk ? cup chopped red

bell pepper 2 Tbsp mayonnaise

Net Carbs: 4g FV 4g

Net Carbs: 11.4g FV 0g

5 oz ham 2 cups mixed greens

1 small tomato 2 Tbsp Blue Cheese

Dressing

Net Carbs: 6.3g FV 5.2g

Atkins Advantage Strawberry Shake

2 celery stalks ? cup hummus

? small banana 2 Tbsp peanut butter

2 celery stalks 1 oz Cheddar

2 celery stalks 1 oz Cheddar

? medium zucchini ? cup hummus

? cup chopped bell pepper, 2 Tbsp Ranch

Dressing

Net Carbs: 1g FV 0g

6 oz rotisserie chicken 2 cups mixed greens

? Hass avocado 2 Tbsp Sherry Vinaigrette

Net Carbs: 4.4g FV 4g

Total Net Carbs: 39.6g Total FV 12.5g

Net Carbs: 7g FV 2g

6 oz steak 2 cups baby spinach ? cup chopped zucchini 2 Tbsp Ranch Dressing

Net Carbs: 5.2g FV 4.2g

Total Net Carbs: 40.4g Total FV 12.7g

Net Carbs: 14.2g FV 0g

6 oz grilled chicken 1 cup broccoli 1 Tbsp olive oil

2 cups mixed greens 2 Tbsp Creamy Italian

Dressing

Net Carbs: 4.5g FV 4.3g

Total Net Carbs: 40.1g Total FV 12.2g

Net Carbs: 2.4g FV 2g

6 oz fillet of whitesh ? cup cooked quinoa

1 cup green beans 1 Tbsp butter

Net Carbs: 12.9g FV 4.3g

Total Net Carbs: 39.5g Total FV 16.7g

Net Carbs: 2.4g FV 2g

7 oz bone-in pork chop ? small baked potato

1 Tbsp butter 2 cups mixed greens

2 Tbsp Sherry Vinaigrette

Net Carbs: 16.2g FV 2.7g

Total Net Carbs: 40.3g Total FV 12.7g

Net Carbs: 7.2g FV 2.2g

6 oz hamburger 1 oz Cheddar 1 small tomato

? Hass avocado ? small corn on the cob

1 Tbsp butter

Net Carbs: 10g FV 3.8g

Total Net Carbs: 40.3g Total FV 12.7g

Net Carbs: 3.1g FV 2.2g

6 oz chicken ? cup stir-fry vegetables

1 Tbsp olive oil 1 Tbsp tamari sauce

? cup brown rice

Net Carbs: 14.5g FV 3g

Total Net Carbs: 41.5g Total FV 15.7g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables

Snac k

Dinne r

Atkins? 40 - Foodie Meal Plan

Week 2

Breakfast

Snac k

Lunc h

Monday

Atkins Advantage Chocolate Chip Granola Bar

5 large strawberries

Net Carbs: 8.1g FV 0g

Tuesday

? cup cooked oatmeal ? cup blackberries 2 oz turkey sausage

Net Carbs: 13.7g FV 0g

Wednesday

2 eggs ? cup shred Cheddar

2 Tbsp Salsa Cruda

Net Carbs: 2g FV .9g

Thursday

Atkins Advantage Strawberry Almond Bar, 1/3 cup blueberries ? cup Greek yogurt

Net Carbs: 13.5g FV 0g

Friday

2 eggs ? Hass avocado 1 oz pepper jack cheese 4 Tbsp Salsa Cruda 1 slice whole grain toast

Net Carbs: 16.7g FV 3g

Saturday

Sunday

2 small tomatoes 4 oz turkey sausage ? whole wheat English muffin, 1 tsp sugar-free peach jam, 1 Tbsp cream

cheese

2 eggs 1 medium tomato 2 oz Canadian bacon 2 Tbsp Hollandaise Sauce

Net Carbs: 16.9g FV 4.9g

Net Carbs: 5.2g FV 3.3g

1 medium carrot 1 celery stalk ? cup hummus

1 small tomato ? cup cottage cheese

5 cherry tomatoes 2 Tbsp Blue Cheese

Dressing ? small apple

2 celery stalks 1 oz Cheddar

Atkins Advantage Vanilla Shake

? C blackberries

12 whole almonds 2 oz mozzarella cheese

? cup sliced mango ? cup cottage cheese

Net Carbs: 10.1g FV 1g

6 oz chicken ? Hass avocado 7-inch low-carb tortilla 2 cups mixed greens

2 Tbsp Sherry Vinaigrette

Net Carbs: 7.4g FV 4g

Net Carbs: 6.6g FV 2.5g

5 oz hamburger 1 oz pepper jack cheese

1 small tomato ? Hass avocado ? 4-inch whole wheat

pita pocket

Net Carbs: 11.4g FV 3.8g

1 medium tomato 2 oz mozzarella cheese

3 large basil leaves 2 tsp balsamic vinegar

and oil (1 tsp each)

1/2 cup sliced cucumbers 2 Tbsp Creamy Italian Dressing

Net Carbs: 4.2g FV 3.3g

5 oz Italian sausages ? medium onion, sliced

? medium red bell pepper, sliced

2 cups mixed greens 2 Tbsp Blue Cheese

Dressing

Net Carbs: 8.8g FV 7.2g

Total Net Carbs: 38.6g Total FV 15.5g

Net Carbs: 3.5g FV 3.3g

6 oz chicken ? cup sliced zucchini

1 Tbsp butter 2 cups mixed greens 2 Tbsp Ranch Dressing

Net Carbs: 5g FV 4.1g

Total Net Carbs: 40.2g Total FV 13.7g

Net Carbs: 3.1g FV 2.3g

4 oz tuna 1 ? celery stalks 2 Tbsp mayonnaise 3 cups mixed greens ? Hass avocado

Net Carbs: 2.8g FV 2.8g

2 Tbsp almond butter ? small apple

Net Carbs: 14.1g FV 0g

Atkins Frozen Shrimp Scampi ? cup snow peas ? cup wild rice

Net Carbs: 20g FV 6.2g

Total Net Carbs: 42g Total FV 12.2g

Net Carbs: 2.4g FV 2g

6 oz chicken 2 cups Romaine hearts

? cup chopped bell pepper, 1/3 cup

edamame, 2 Tbsp Creamy Italian Dressing

Net Carbs: 8.7g FV 5.2g

Net Carbs: 4.3g FV 0g

5 oz ham 2 cups mixed greens

1 small tomato 2 Tbsp Blue Cheese

Dressing

Net Carbs: 6.3g FV 5.2g

Net Carbs: 1.3g FV 0g

6 oz grilled chicken 6 stalks

Asparagus 2 Tbsp Sherry

Vinaigrette

Net Carbs: 2.8g FV 2.4g

Net Carbs: 16.7g FV 0g

5 oz hamburger ? cup sliced mushrooms

1 Tbsp olive oil 1 Flatout Original Light Wrap, 2 cups mixed greens 2 Tbsp Sherry Vinaigrette

Net Carbs: 10.6g FV 4.1g

1 oz pepper jack cheese 2 whole wheat crackers

? cup vegetable juice 1 oz Cheddar

1 small tomato ? cup cottage cheese

2 celery stalks 1 oz Cheddar

Net Carbs: 6.4g FV 0g

7 oz bone-in pork chop 1 1/3 cup cauliower orets

1 Tbsp butter 2 cups mixed greens 2 Tbsp Ranch Dressing

Net Carbs: 7.9g FV 6.9g

Total Net Carbs: 38.9g Total FV 14.1g

Net Carbs: 4.9g FV 4.5g

6 oz turkey cutlets 2 cups baby spinach ? cup chopped green bell pepper, 2 Tbsp Sweet Mustard Dressing

Net Carbs: 6.2g FV 5g

Total Net Carbs: 38.4g Total FV 17.7g

Net Carbs: 6.6g FV 2.5g

6 oz steak ? cup green beans

1 Tbsp olive oil ? acorn squash

1 Tbsp butter 2 Tbsp sugar-free

pancake syrup

Net Carbs: 12.2g FV 2.1g

Total Net Carbs: 39.8g Total FV 11.9g

Net Carbs: 2.4g FV 2g

6 oz chicken ? cup green beans

1 Tbsp butter 2 Tbsp sliced almonds

2 cups arugula 2 Tbsp Fresh Raspberry

Vinaigrette

Net Carbs: 4.7g FV 2.8g

Total Net Carbs: 39.6g Total FV 12.2g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables

Snac k

Dinne r

Atkins? 40 - Standard Meal Plan

Week 1

Atkins Products

Atkins Frozen Meals Atkins Bars Atkins Shakes Atkins Treats

Proteins

Bacon Bone-In Pork Chop Chicken Eggs Ground Beef Prosciutto Salmon Steak Tuna Turkey Sausage Whitefish

Week 2

Atkins Products

Atkins Frozen Meals Atkins Bars Atkins Shakes Atkins Treats

Proteins

Bone-In Pork Chop Canadian Bacon Chicken Eggs Ground Beef Ham Italian Sausages Tuna Turkey Sausage

Shopping List

Vegetables

Arugula Black Olives Broccoli Brussels Sprouts Carrots Cauliower Celery Corn On The Cob Cucumbers Green Beans Hass Avocados Onions Potato Radishes Red or Green Bell Peppers Romaine Lettuce/Mixed Greens Sliced Mushrooms Spinach Stir-Fry Vegetables Tomatoes Zucchini

Fats

Olive Oil Butter

Vegetables

Acorn Squash Arugula Asparagus Broccoli Cauliower Celery Cucumber Hass Avocados Onions Red or Green Bell Peppers Romaine Lettuce/Mixed Greens Sliced Mushrooms Spinach Tomatoes Zucchini

Fats

Olive Oil Butter

16 new items for the Week 2 shopping list appear in italics. Select sauces and condiments without added sugar.

Other

Greek Yogurt Banana Cantaloupe Pineapple Raspberries Strawberries Cheddar Cheese Pepper Jack Cheese Blue Cheese Dressing Creamy Italian Dressing Fresh Raspberry Vinaigrette Sherry Vinaigrette Tamari Sauce Brown Rice Cottage Cheese Hummus Mayonnaise Salsa Cruda Flatout Original Light Wrap Low-Carb Tortilla Oatmeal

Other

Greek Yogurt Apple Blueberries Cantaloupe Pepper Jack Cheese Blue Cheese Dressing Creamy Italian Dressing Fresh Raspberry Vinaigrette Ranch Dressing Sherry Vinaigrette Sweet Mustard Dressing Almond Butter Hollandaise Sauce Mayonnaise Salsa Cruda Sugar-Free Pancake Syrup Flatout Original Light Wrap Low-Carb Tortilla Oatmeal Whole Grain Toast Whole Wheat Crackers Whole Wheat English Mun Whole Wheat Pita Pocket

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