Atkins® 40 - Quick-Start Meal Plan Week 1

1 Atkins 40 - Quick-Start Meal plan week 1. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Atkins Frozen Atkins Day Break Atkins Frozen Atkins Frozen Egg Atkins Frozen Atkins Frozen Chicken Atkins Frozen Farmhouse- Chocolate Chip Crisp Bacon Scramble with Sausage and Bacon Scramble with Cheese and Bean Farmhouse-Style Style Sausage Bar, 5 large Strawberries Cheese Burrito Burrito Sausage Scramble Scramble cup Greek yogurt Net Carbs: 6g Net Carbs: 13g Net Carbs: 5g Net Carbs: 11g Net Carbs: 5g Net Carbs: 12g Net Carbs: 6g FV FV 0g FV.

2 4g FV FV FV 1g FV Snack Atkins Cookies & Atkins Dark Chocolate Atkins Snack Dark Atkins Milk Chocolate Atkins Snack Triple Atkins Cookies & Atkins Strawberry Creme Shake Royale Shake Chocolate Almond Delight Shake Chocolate Bar Creme Shake Shake oz whole cashews small banana Coconut Crunch Bar Net Carbs: 2g Net Carbs: Net Carbs: Net Carbs: Net Carbs: 2g Net Carbs: 3g Net Carbs: 1g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g Atkins Frozen Atkins Frozen Beef 5 oz hamburger Atkins Frozen Chicken Atkins Frozen Italian- Orange Chicken Atkins Frozen Teriyaki Stir-Fry, 1 oz Cheddar & Broccoli Alfredo Style Pasta Bake 6 oz fillet of salmon 2 cups mixed greens Chili Con Carne 2 cups Romaine hearts, Lunch 1 large tomato 1 cups frozen 2 cups mixed greens 1/3 cup wild rice 5 large radishes 2 cups mixed greens cup chopped red Hass avocado cauliower.

3 Carrot and 1 medium tomato 8 stalks asparagus Hass avocado 4 cherry tomatoes bell pepper, 5 cherry 1 Flatout Original Light snow pea mixture 2 Tbsp Blue Cheese 2 Tbsp Sweet Mustard 2 Tbsp Ranch Dressing tomatoes, 2 Tbsp Wrap 1 Tbsp butter Dressing Dressing Caesar Dressing Net Carbs: Net Carbs: Net Carbs: Net Carbs: Net Carbs: 11g Net Carbs: 15g Net Carbs: FV FV FV FV FV 8g FV FV Atkins Snack Caramel Snack Atkins Snack Cashew Atkins Mocha Atkins Snack Caramel Atkins French Vanilla Atkins Snack Cashew Atkins Strawberry Double Chocolate Trail Mix Bar Latte Shake Chocolate Nut Roll Bar Shake Trail Mix Bar Shake Crunch Bar Net Carbs: 6g Net Carbs: 3g Net Carbs: 3g Net Carbs: 1g Net Carbs: 6g Net Carbs: 1g Net Carbs.

4 3g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g Atkins Frozen Chicken 7 oz bone-in pork chop & Broccoli Alfredo 6 oz steak Atkins Frozen Atkins Frozen small baked potato 6 oz chicken 6 oz fillet of whitefish Dinner 2 cups baby spinach 2 cups broccoli and Crustless Beef Merlot 1 Tbsp butter cup stir-fry vegetables cup cooked quinoa Hass avocado cauliower, roasted Chicken Pot Pie cup steamed broccoli 1 cups mixed greens 1 Tbsp olive oil 1 cup green beans cup sliced cucumbers with 1 Tbsp olive oil cup chopped zucchini small corn on the cob 2 Tbsp Creamy Italian 1 Tbsp tamari sauce 1 Tbsp butter 2 Tbsp Creamy Italian 1 Tbsp butter Dressing cup brown rice Dressing Net Carbs: 11g Net Carbs: Net Carbs: Net Carbs: Net Carbs: 16g Net Carbs: Net Carbs: FV FV FV FV FV 5g FV 2g FV 3g Total Net Carbs: Total Net Carbs: Total Net Carbs: Total Net Carbs: Total Net Carbs.

5 40g Total Net Carbs: Total Net Carbs: Total FV 13g Total FV Total FV Total FV Total FV Total FV Total FV Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables Atkins 40 - Quick-Start Meal plan week 2. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Atkins Meal Atkins Frozen Atkins Frozen Atkins Frozen Chicken Atkins Frozen Strawberry Bacon Scramble Atkins Frozen Farmhouse- Atkins Frozen Bacon with Cheese and Bean Farmhouse-Style Almond Bar 1/8 cantaloupe Bacon Scramble Style Sausage Scramble Burrito Sausage Scramble 1 3 cup blueberries melon wedge Scramble cup Greek yogurt Net Carbs: Net Carbs: 12g Net Carbs: 6g Net Carbs: Net Carbs: 5g Net Carbs: 6g Net Carbs: 5g FV.

6 4g FV 1g FV FV 0g FV .4g FV FV .4g Snack Atkins Day Break Atkins Day Break Atkins Snack Dark Atkins Strawberry Atkins Strawberry Atkins Chocolate Atkins Snack Cashew Chocolate Chip Crisp Cranberry Almond Bar Chocolate Decadence Shake Shake Royale Shake Trail Mix Bar Bar small apple Bar 5 large strawberries Net Carbs: 4g Net Carbs: 1g Net Carbs: Net Carbs: 2g Net Carbs: 3g Net Carbs: Net Carbs: 6g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g 5 oz ham, 2 cups baby 4 oz tuna, 1 1/2. 6 oz chicken 5 oz hamburger Atkins Frozen spinach, cup chopped stalks celery, 2 Tbsp Hass avocado 1 oz pepper jack cheese Mexican-Style Atkins Frozen Beef Atkins Frozen green bell pepper mayonnaise, Hass Lunch 7-inch low-carb tortilla 4 Tbsp Salsa Cruda Chicken and Teriyaki Stir-Fry Shrimp Scampi 1 small tomato, 5 large avocado, 2 cups mixed 2 cups mixed greens Hass avocado Vegetables cup snow peas 6 stalks asparagus radishes, cup sliced greens, 3 cherry 2 Tbsp Blue Cheese 4-inch whole wheat 1 cup cauliower.

7 Steamed 1 Tbsp olive oil cucumber, 2 Tbsp Sweet tomatoes, 2 Tbsp Dressing pita pocket 1 Tbsp butter Mustard Dressing Lemon Vinaigrette Net Carbs: Net Carbs: Net Carbs: Net Carbs: Net Carbs: Net Carbs: Net Carbs: 10g FV 4g FV 3g FV FV FV FV FV 7g Atkins Milk Chocolate Delight Shake & Atkins Snack Dark cup cottage cheese Atkins Snack Caramel Snack Atkins Vanilla Atkins Snack Coconut Atkins Caf . Atkins Endulge Chocolate Almond cup fresh pineapple Chocolate Peanut Shake Almond Delight Bar Caramel Shake Chocolate Coconut Crunch Bar chunks Nougat Bar Coconut Bar Net Carbs: 1g Net Carbs: 3g Net Carbs: Net Carbs: 3g Net Carbs: Net Carbs: 2g Net Carbs.

8 3g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g FV 0g 5 oz hamburger, cup Atkins Frozen 6 oz grilled chicken Atkins Frozen 7 oz bone-in pork chop sliced mushrooms, 1 Tbsp Meatloaf with Atkins Frozen Chicken 2 Tbsp Barbecue Sauce Meatloaf with 1 cup snap peas, 1 tsp Atkins Frozen olive oil, 1 Flatout Original Dinner Portobello Mushroom & Broccoli Alfredo 2 cups baby spinach Portobello Mushroom olive oil, 2 cups Romaine Orange Chicken Light Wrap, 2 cups mixed Gravy, medium red 1 cups steamed Hass avocado Gravy, acorn squash hearts, cup chopped cup steamed broccoli greens, 5 cherry tomatoes, bell pepper, sliced broccoli, 2 Tbsp cup sliced red bell 1 tsp butter, 2 Tbsp red bell pepper, 2 Tbsp 1 Tbsp butter Cup sliced cucumber 2 cups baby spinach Parmesan cheese pepper, 2 Tbsp Creamy sugar-free pancake Ranch Dressing 2 Tbsp Fresh Raspberry 2 Tbsp Ranch Dressing Italian Dressing syrup Vinaigrette Net Carbs: Net Carbs: 13g Net Carbs: Net Carbs: Net Carbs: 10g Net Carbs: Net Carbs: FV FV FV FV FV FV FV 8g Total Net Carbs: Total Net Carbs: Total Net Carbs.

9 Total Net Carbs: Total Net Carbs: Total Net Carbs: Total Net Carbs: Total FV Total FV Total FV Total FV Total FV Total FV Total FV Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables Atkins 40 - Quick-Start Meal plan Shopping List week 1. Atkins Products Proteins Vegetables Fats Other Atkins Frozen meals Bone-In Pork Chop Asparagus Olive Oil Greek Yogurt Atkins Bars Chicken Broccoli Butter Banana Atkins Shakes Ground Beef Cauliower Cantaloupe Atkins Treats Salmon Corn on the Cob Strawberries Steak Frozen Cauliower.

10 Carrot and Cashews Whitefish Snow Pea Mixture Cheddar Cheese Green Beans Blue Cheese Dressing Hass Avocados Caesar Dressing Potato Creamy Italian Dressing Radishes Ranch Dressing Red Bell Pepper Sweet Mustard Dressing Romaine Lettuce /Mixed Greens Tamari Sauce Spinach Flatout Original Light Wrap Stir-Fry Vegetables Quinoa Tomatoes Brown Rice Zucchini Wild Rice week 2. Atkins Products Proteins Vegetables Fats Other Atkins Frozen meals Bone-In Pork Chop Acorn Squash Olive Oil Greek Yogurt Atkins Bars Chicken Asparagus Butter Apple Atkins Shakes Ground Beef Broccoli Blueberries Cantaloupe Atkins Treats Ham Cauliower Pineapple Tuna Celery Raspberries Cucumber Strawberries Hass Avocado Parmesan Cheese Radishes Pepper Jack Cheese Red or Green Bell Pepper Blue Cheese Dressing Cream