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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