Atkins 20 Budget** Menu Plan

1 5 | QUICK-START GUIDEQUICK-START GUIDE | 6 Atkins Raspberry Chia BarTHURSDAYFRIDAYSATURDAYSUNDAYTUESDAYWE DNESDAYMONDAYBREAKFASTSNACKLUNCHSNACKDIN NERATKINS 20 budget ** Menu PlanNotes:*Visit for recipes!Net Carbs 5g FV 1gNet Carbs 3g FV 0gNet Carbs 2g FV 2gNet Carbs 4g FV 3gNet Carbs 9g FV 7gNet Carbs 3g FV 3gNet Carbs 4g FV 0gNet Carbs 2g FV 2gNet Carbs 3g FV 0gNet Carbs 9g FV 7gNet Carbs 5g FV 0gNet Carbs 2g FV 2gNet Carbs 3g FV 0gNet Carbs 3g FV 0gNet Carbs 5g FV 4gNet Carbs 5g FV 5gNet Carbs 2g FV 2gNet Carbs 2g FV 0gNet Carbs 7g FV 7gNet Carbs 10g FV 7gNet Carbs 3g FV 2gNet Carbs 2g FV 0gNet Carbs 5g FV 4gNet Carbs 3g FV 0gNet Carbs 4g FV 2gNet Carbs 4g FV 0gNet Carbs 2g FV 2gNet Carbs 3g FV 0gNet Carbs 9g

2 FV 9gNet Carbs 8g FV 6gTotal Net Carbs: 22gFoundation Vegetables: 13gTotal Net Carbs: 22gFoundation Vegetables: 13gTotal Net Carbs: 22gFoundation Vegetables: 12gTotal Net Carbs: 21gFoundation Vegetables: 12gTotal Net Carbs: 22gFoundation Vegetables: 13gTotal Net Carbs: 22gFoundation Vegetables: 14gTotal Net Carbs: 22gFoundation Vegetables: 12gAtkins Chocolate Chip Granola BarAtkins Chocolate Chip Granola BarAtkins Mocha Latte Shake1 serving Cajun Blackened Salmon with Cucumber Relish* 2 tbsp mayonnaise1 serving Simple Marinated Kale*1 serving Lemon-Herb Grilled Chicken Thighs* Atkins Creamy Vanilla Shake1 serving Eggs with Cheddar, Asparagus, Salsa, and Sour Cream*Net Carbs 3g FV 2gNet Carbs 4g FV 0gNet Carbs 7g FV 6gNet Carbs 3g FV 0gNet Carbs 6g FV 5gAtkins Mocha Latte Shake1 serving Instant Pot Barbecue Pulled Pork* (using picnic roast)blended with.

3 1 1/4 cups spinach1 tsp cinnamon3 tbsp heavy cream1 serving Keto Turkey Taco Bowl*1 serving Instant Pot Barbecue Pulled Pork*(using picnic roast)1 serving Tilapia with Olive Butter and Broccoli*1 serving Easy Low Carb Turkey Cabbage Chili*1/2 large zucchini2 tbsp Creamy Italian Dressing*3 oz pork breakfast sausage1/2 tbsp chopped yellow onion1 cup sliced yellow summer squash1 serving Smoky Tuna Tomato*4 Kalamata olives2 eggs1/2 tbsp chopped yellow onion1/2 cup sliced zucchini1 tbsp canola oz kielbasa2 cups cabbage, roasted1/2 cup turnip, roasted2 tbsp butter1/4 tsp salt1 tsp Cajun seasoning1 serving Tuna-Celery Salad*2 eggs1 tbsp canola oil1 Roma tomato1 oz cheddar3 oz pork breakfast sausage2 cups spinach1/2 Roma tomatoblended with:1 fl oz decaf espresso3 tbsp heavy creamAtkins Chocolate Chip Granola BarAtkins Lemon BarAtkins Creamy Vanilla ShakeAtkins Mocha Latte ShakeAtkins Lemon BarAtkins Mocha Latte ShakeLettuce wrap of.

4 3 large iceberg lettuce leaves 6 oz cooked turkey breast3 pickle spears1 tbsp mayonnaise3 oz ground turkey patty1 oz cheddar cheese1 1/2 cups iceberg lettuce1 cup spinach4 radishes1/4 cup jicama2 tbsp Creamy Italian Dressing*3 oz cooked turkey breast1 oz cheddar cheese1 tbsp mayonnaise1/3 cup green beans1 serving Simple Marinated Kale* Atkins Creamy Vanilla ShakeAtkins Chocolate Chip Granola BarAtkins Lemon Bar15 spears asparagus, grilled1 tbsp butter1/2 tbsp lemon juice1 1/4 cup green beans2 tbsp butter1 cup broccoli5 oz chicken thigh3/4 cup spaghetti squash2 tbsp butter1 clove garlic1 tbsp chopped parsley2 tbsp grated parmesan cheese**Average cost under $10 per day based on choosing lowest cost options over a six week period at Notes.

5 Make 2 servings of Creamy Ital-ian Dressing to use through the week, a total of 3 servings of Instant Pot Barbecue Pulled Pork (two servings for this week and place one serving in the freezer to eat next week), and two servings of Simple Marinated Kale to use over 2 days. Cheddar cheese (4-ounces)Eggs (6)Heavy cream (3-ounces)Parmesan cheese, grated (3 tablespoons)Sour cream (3 tablespoons)Cheese/Dairy4 from the Mocha Latte Value Pack (8) Mocha Latte Shakes3 from the Vanilla Value Pack (8) Atkins Creamy Vanilla Shakes4 from the Value Pack (8) Atkins Chocolate Chip Granola Bars3 from the Value Pack (8) Atkins Lemon BarsAtkins ProductsChipotle en adobo (1)Decaf espresso (1 fluid ounce)Olives, Kalamata (9)Pickles, dill spears (3)Salsa (3 tablespoons)Tomatoes, canned.

6 Paste (2 teaspoons), diced (5-ounces)OtherChicken, thighs (11-ounces)Kielbasa (4-ounces)Pork: bacon bits (2 tablespoons), picnic roast (12-ounces), breakfast sausage (6-ounces)Salmon (6-ounces)Tilapia (6-ounces)Tuna, canned in water (8-ounces)Turkey: ground (10-ounces), roasted breast (9-ounces)Meat/ProteinChives (2 teaspoons)Fresh dill (4 grams)Fresh parsley (2 tablespoons)Fresh thyme (4 grams)Herbs/SpicesAsparagus (11-ounces)Broccoli (6-ounces)Cabbage (1-ounces)Cauliflower (6-ounces)Celery (2 medium stalks)Cucumber (3-ounces)Garlic (3 cloves)Green beans (6-ounces)Jicama (3-ounces)Kale (4-ounces)Lemon (1)Lettuce: iceberg (10-ounces), bibb/butterhead (1-ounce)Lime (1)Onion, yellow (2-ounces)Radishes (4)Spinach (4-ounces)Squash: yellow summer (4-ounces), zucchini (5-ounc-es), spaghetti (3-ounces) Tomatoes.

7 Roma (3), medium (1)Turnip (3-ounces)Produce(if there is no measurement listed, amount needed is less than 1 teaspoon)Allspice, ground Beef broth (6 fl ounces)Black pepperButter (8 tablespoons)Cajun seasoning (1 teaspoon)Canola oil (5 tablespoons)Chili powder (4 teaspoons)Cinnamon (1 teaspoon)Cumin Dried basilDried oregano Dried parsley Dried tarragon Erythritol (instead of xylitol) (2 teaspoons)Garlic powder Ground mustardItalian seasoning blend Mayonnaise (7 tablespoons)Nutmeg Olive oil (5 tablespoons)Onion powder Paprika (2 teaspoons)Red or cayenne pepper Red pepper flakes, crushed Salt (2 teaspoons)Sucralose based sweetener (1 packet)Swerve brown sweetener Vinegar: white wine (1 tablespoon), cider (2 tablespoons)Pantry5 | QUICK-START GUIDEQUICK-START GUIDE | 6 Atkins Raspberry Chia BarTHURSDAYFRIDAYSATURDAYSUNDAYTUESDAYWE DNESDAYMONDAYBREAKFASTSNACKLUNCHSNACKDIN NERATKINS 20 Notes.

8 Net Carbs 2g FV 2gNet Carbs 3g FV 0gNet Carbs 6g FV 4gNet Carbs 4g FV 0gNet Carbs 8g FV 7gNet Carbs 4g FV 3gNet Carbs 3g FV 0gNet Carbs 7g FV 7gNet Carbs 2g FV 0gNet Carbs 4g FV 3gNet Carbs 3g FV 2gNet Carbs 1g FV 0gNet Carbs 2g FV 0gNet Carbs 3g FV 0gNet Carbs 5g FV 5gNet Carbs 6g FV 5gNet Carbs 3g FV 0gNet Carbs 4g FV 0gNet Carbs 9g FV 7gNet Carbs 9g FV 7gNet Carbs 4g FV 0gNet Carbs 2g FV 2gNet Carbs 5g FV 4gNet Carbs 3g FV 0gNet Carbs 3g FV 1gNet Carbs 2g FV 1gNet Carbs 4g FV 3gNet Carbs 3g FV 0gNet Carbs 10g FV 8gNet Carbs 8g FV 6gTotal Net Carbs: 21gFoundation Vegetables: 13gTotal Net Carbs: 23gFoundation Vegetables: 12gTotal Net Carbs: 20gFoundation Vegetables: 13gTotal Net Carbs: 23gFoundation Vegetables: 12gTotal Net Carbs: 22gFoundation Vegetables: 13gTotal Net Carbs: 22gFoundation Vegetables: 12gTotal Net Carbs: 22gFoundation Vegetables.

9 12g6 oz roasted turkey breast3 pickle spears1/2 cup chopped jicama4 radishes2 tbsp mayonnaise1 serving Indian Spiced Chicken and Vegetables* oz kielbasa1/2 cup sauerkraut1/4 cup chopped zucchini1 tbsp butter1 Roma tomatoNet Carbs 2g FV 0gNet Carbs 3g FV 3gNet Carbs 6g FV 5gNet Carbs 3g FV 0gNet Carbs 7g FV 6g2 cups chopped green leaf lettuce1/2 cup sliced cucumber1 Roma tomato2 tbsp Ranch Dressing* Atkins Creamy Vanilla Shake3 oz pork breakfast sausage1/2 cup mushrooms1/2 tbsp chopped yellow onion1 1/4 cup spinach2 hardboiled eggs2/3 cup zucchini1 oz cheddar10 Kalamata olives1 oz cheddarAtkins Lemon Bar1 serving Greek Style Chicken with Zucchini and Mushrooms*1 serving Salmon and Asparagus Sheet Pan*1 serving Instant Pot Barbecue Pulled Pork* 2 cups broccoli, steamed1 tbsp butter1 serving Spicy Grilled Chicken Thighs*9 spears asparagus2 tbsp olive oil1 serving Grilled Chicken with Asparagus and Tomato Salad*1 stalk celery2 tbsp cream cheese6 oz roasted turkey breast1 oz cheddar2 cups chopped green leaf lettuce2 radishes2 tbsp chopped yellow onion2 tbsp Ranch Dressing**Visit for recipes!

10 1 serving Basic Egg Salad* Atkins Chocolate Chip Granola Bar2 eggs1/2 tbsp chopped yellow onion1 cup sliced yellow squash1 tbsp canola oilAtkins Chocolate Chip Granola Bar4 oz ham1 cup broccoli, steamed1 1/2 cups shredded cabbage, steamed2 tbsp butter1 oz cheddarAtkins Creamy Vanilla ShakeAtkins Mocha Latte ShakeAtkins Creamy Vanilla Shake2 eggs1 tbsp canola oil1 Roma tomato1 oz cheddarblended with:1 1/4 cup spinach1 tsp cinnamonAtkins Lemon Bar4 oz ground turkey2 tbsp olive oil1/2 cup sliced mushrooms1 clove garlic2 tbsp canned crushed tomatoes1/2 cup spaghetti squash6 oz canned tuna1 stalk celery1 Roma tomato1 1/2 cup spinach1 1/2 cup butterhead lettuce2 tbsp Ranch Dressing*4 oz canned sa