Atkins 100 Net Carb Meal Plan Week 1

1 MondayScrambled Eggs with Bacon, Green Bell Peppers and Tomato whole wheat bagelNet Carbs: FV 7g1 oz cheddar1 small appleNet Carbs: FV 0gAtkins Frozen Meat Lasagna2 cups mixed greens cup sliced cucumber5 cherry tomatoes1/3 cup shredded carrot 2 Tbsp Creamy Italian DressingNet Carbs: 21g FV White Chocolate Macadamia Nut BarNet Carbs: 4gFV 0gPopcorn Garlic Shrimp 2 cups broccoli and cauliflower, steamed cup brown riceNet Carbs: FV Net Carbs: Total FV SnackLunchSnackBreakfastWednesdayAtkins Farmhouse-Style Sausage Scramble cup cubed honeydew melonNet Carbs: FV Dark Chocolate Royale ShakeNet Carbs: 2gFV 0gAtkins Frozen Chicken Marsala2 cups mixed greens cup sliced red bell pepper2 Tbsp Parmesan Peppercorn DressingNet Carbs: FV Tbsp black bean dip 15 corn tortilla chipsNet Carbs: 41gFV 0g6 oz flank steak2 Tbsp Barbecue Rub 1 medium sweet potato 2 cups baby kale1 small tomato cup shredded carrot 2 Tbsp Maple-Dijon DressingNet Carbs: 32g FV Net Carbs: Total FV Frozen Ham and Cheese OmeletNet Carbs: 4g FV 0gAtkins Mocha Latte Shake1 small bananaNet Carbs: FV 0gGrilled Lime Chicken oYer Spinach Salad with Feta-Ranch Dressing Sweet Cherry PieNet Carbs: FV large tomato4 Tbsp hummusNet Carbs: 8gFV 5gQuick Barbecued Pork whole wheat bun whole acorn squash Classic Coleslaw Net Carbs: FV Net Carbs: 97g Total Chocolate Protein Muffin1 small banana Net Carbs: FV 0gAtkins Mocha Latte Shake Net Carbs: 3g FV 0g5 oz hamburger 2 Tbsp onions 2 Tbsp Barbecue Sauce1 whole wheat bun Macaroni and Cauliflower SaladNet Carbs: FV oz Greek yogurt cup sliced strawberriesNet Carbs.

2 0g6 oz chicken breast 2 Tbsp Cajun Rub baked acorn squash2 cups mixed greens5 cherry tomatoes cup chick peas2 Tbsp Blue Cheese DressingNet Carbs: FV Net Carbs: Total FV Powered Oatmeal cup blueberriesNet Carbs: FV 0g1 small tomato cup cottage cheeseNet Carbs: oz Italians sausage link1 cup prepared whole wheat macaroni cup Basic Tomato Sauce Daikon and Celery SaladNet Carbs: FV Dark Chocolate Almond Coconut Crunch BarNet Carbs: 4g FV 0gAtkins Frozen Orange Chicken cup brown rice & 1/2 cup green peasNet Carbs: FV Net Carbs: Total FV Toast Loaf cup blueberries10 pecan halvesNet Carbs: FV 0g medium cucumber4 Tbsp black bean dipNet Carbs: 17gFV 3gChicken Salad Sandwich with Grapes and WalnutsNet Carbs: 13gFV Peanut Butter Fudge Crisp Bar 1 small appleNet Carbs: 19gFV 0gAtkins Frozen Stone Fired Three Meat Pizza2 cups mixed greens, 1/2 cup sliced green bell pepper1/3 cup chickpeas2 Tbsp Garlic Ranch DressingCinnamon-Almond MeringuesNet Carbs: FV Net Carbs: Total FV Cream Waffles with Fresh Blueberry SauceNet Carbs: FV 0gAtkins French Vanilla ShakeNet Carbs: 1g FV 0gAtkins Frozen Mexican-Style Chicken and Vegetables cup wild riceNet Carbs: 22g FV whole wheat bagel1 Tbsp cream cheeseNet Carbs: 0gFajita Steak and Fresh Guacamole cup black beans 1 cup Salsa Cruda two 6-inch corn tortillasNet Carbs: 41g FV Net Carbs: Total FV 100 Net Carb Meal PlanWeek 1 Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

3 Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation VegetablesMondayAtkins Frozen Bacon Scramble 1 wedge honeydew melonNet Carbs: FV .4gAtkins Caramel Double Chocolate Crunch BarNet Carbs: 4g FV 0gPasta Salad with Tuna, Capers, and Lemon Net Carbs: FV medium carrot4 Tbsp hummus10 corn tortilla chipsNet Carbs: Frozen Pork Verde cup great northern beans cup sweet corn Chopped Cucumber and Tomato SaladNet Carbs: 7gTotal Net Carbs: Total FV SnackLunchSnackBreakfastWednesdayScrambl ed Eggs with Bacon, Green Bell Peppers and Tomato &Mixed Fruit SaladNet Carbs: FV 6g1 stalk celery4 Tbsp hummusNet Carbs: 6g FV 1gAtkins Frozen Stone Fired Pepperoni Pizza 2 cups baby spinach cup snap peas cup sliced red bell pepper2 Tbsp Creamy Italian DressingNet Carbs: cup cottage cheese 1 small apple Net Carbs: FV 0gSea Scallops and Lemon PastaBaby Spinach, Pickled Beets and Tomato Salad 2 Tbsp Fresh Raspberry VinaigretteNet Carbs: FV Net Carbs.

4 Total FV French Vanilla Shake whole wheat bagel1 Tbsp butter2 Tbsp sugar-free jamNet Carbs: FV 0gAtkins Peanut Fudge Granola BarNet Carbs: 2gFV 0gAtkins Frozen Chicken Marsala 2 cups mixed greens 5 cherry tomatoes 5 black olives2 Tbsp Parmesan Peppercorn DressingNet Carbs: FV Tbsp Salsa Cruda cup shredded Cheddar 15 corn tortilla chipsNet Carbs: FV oz steak1 small baked potato1 Tbsp butter2 cups broccoli and cauliflower, steamedNet Carbs: FV Net Carbs: Total FV 12gTuesdayCrunchy Tropical Berryand Almond Breakfast ParfaitNet Carbs: FV 0gAtkins Chocolate Banana Energy ShakeNet Carbs: 4g FV 0gHearts of Lettuce with Shrimp and Green Goddess Dressing Net Carbs: 7g1 whole wheat bagel2 Tbsp cream cheeseNet Carbs: 0gAtkins Frozen Orange Chicken cup brown rice Spring SaladNet Carbs: FV Net Carbs: Total FV Carbs: FV 0g4 oz vegetable juice cocktail1 oz Cheddar cheese5 whole wheat crackersNet Carbs: Asian Beef Salad Net Carbs: 15gFV 10gAtkins Caramel Peanut Butter Fudge Crisp Bar small bananaNet Carbs: 0gRoasted Ginger-Tamari Salmon Steaks3/4 cup brown rice 6 stalks asparagusNet Carbs: FV Net Carbs: Total FV Frittata cup raspberries cup cooked oatmealNet Carbs: FV whole wheat crackers 1 oz Gouda cheeseNet Carbs: 0gAtkins Frozen Chicken and Broccoli Alfredo2 cups mixed greens Hass avocado cup chick peas2 Tbsp Ranch DressingNet Carbs: FV 6g2 Tbsp peanut butter1 small appleNet Carbs: 21gFV 0g6 oz Tilapia Iilet cup cooked quinoa medium ]ucchini & 1 carrot diced and sauteed Zith 1 7 Esp EutterNet Carbs: FV Net Carbs: Total FV Chocolate Protein Pancakes cup sliced strawberries small banana, slicedNet Carbs: FV 0gAtkins Mocha Latte ShakeNet Carbs: 3gFV 0gSpinach and Feta Turkey Burger1 whole wheat bun Cucumber, Onion and Tomato Salad with Creamy Feta Dressing Net Carbs.

5 FV oz Greek yogurt cup sliced mangoNet Carbs: 16gFV 0gAtkins Frozen Meat Lasagna4 cups arugula & baby spinach, 1/3 cup cubed sweet potato, cup chopped red bell pepper cup diced beets2 Tbsp Creamy Italian DressingNet Carbs: FV Net Carbs: 97g Total FV 100 Net Carb Meal PlanWeek 2 Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation VegetablesBlueberry Almond Smoothi