ATKINS 20Notes

1 ATKINS 20. Quick Start Menu Plan Notes: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY. BREAKFAST. ATKINS Frozen Ham ATKINS Chocolate ATKINS Frozen ATKINS Raspberry ATKINS Plus ATKINS Frozen ATKINS Peanut Fudge ATKINS Frozen Ham and Cheese Omelet Almond Caramel Bar Bacon Scramble Chia Bar Chocolate Shake Farmhouse-Style Granola Bar and Cheese Omelet Sausage Scramble Net Carbs 4g FV 0g Net Carbs 2g FV 0g Net Carbs 5g FV 0g Net Carbs 2g FV 0g Net Carbs 5g FV 2g Net Carbs 2g FV 0g Net Carbs 4g FV 0g ATKINS Peanut ATKINS Milk ATKINS Caramel ATKINS Lemon Bar ATKINS French ATKINS Cafe ATKINS Peanut Butter SNACK. Butter Fudge Chocolate Delight Shake Chocolate Peanut Vanilla Shake Caramel Shake Fudge Crisp Bar Crisp Bar Nougat Bar Net Carbs 2g FV 0g Net Carbs 2g FV 0g Net Carbs 2g FV 0g Net Carbs 3g FV 0g Net Carbs 1g FV 0g Net Carbs 2g FV 0g Net Carbs 2g FV 0g ATKINS Frozen 6 oz fillet of salmon ATKINS Frozen ATKINS Frozen Chicken ATKINS Frozen Beef Chili Con Carne 4 cups spinach & arugula Chili Con Carne 5 oz hamburger & Broccoli Alfredo Teriyaki Stir-Fry 1 oz cheddar 2 cups mixed greens cup chopped red bell 2 cups mixed greens 2 cups mixed greens 1 cup Napa cabbage Tuna-Celery Salad in 1 medium tomato LUNCH.

2 Pepper 1 large tomato 5 radishes cup choppd green bell 2 tbsp Sweet Mustard Avocado Halves* Hass avocado Hass avocado Hass avocado Hass avocado pepper Dressing* cup chpd red bell pepper 2 tbsp Maple-Dijon 1 bibb lettuce leaf 2 tbsp Ranch Dressing* 7 cherry tomatoes 2 tbsp Blue Cheese Vinaigrette* 2 tbsp Ranch Dressing* Dressing*. Net Carbs 5g FV 5g Net Carbs 10g FV 7g Net Carbs 7g FV 7g Net Carbs 11g FV 8g Net Carbs 8g FV 4g Net Carbs 5g FV 5g Net Carbs 13g FV 10g ATKINS Cranberry ATKINS French ATKINS Caramel Chocolate ATKINS French Vanilla SNACK. ATKINS Strawberry Shake ATKINS Strawberry Shake ATKINS Strawberry Shake Almond Bar Vanilla Shake Peanut Nougat Bar Shake Net Carbs 1g FV 0g Net Carbs 3g FV 0g Net Carbs 1g FV 0g Net Carbs 1g FV 0g Net Carbs 2g FV 0g Net Carbs 1g FV 0g Net Carbs 1g FV 0g 6 oz steak, ATKINS Frozen Chicken & 6 oz steak ATKINS Frozen Crustless 2/3 cup sliced mushrooms ATKINS Frozen Orange Broccoli Alfredo 1 tbsp Herb Butter Blend* Chicken Pot Pie 6 oz fillet of whitefish 1 tbsp butter Chicken DINNER.

3 Cauliflower-Cheddar Mash*. 3/4 cup Brussels sprouts 2 cups broccoli and cup chopped zucchini 1 cup green beans 6 stalks asparagus 1 cup broccoli florets 7 oz bone-in pork chop 1 tbsp olive oil cauliflower, roasted 1 tbsp Herb-Butter Blend* 2 cups baby spinach 1 tbsp butter 1 tbsp olive oil 2 tbsp Creamy Italian Dressing*. Net Carbs 9g FV 7g Net Carbs 5g FV 5g Net Carbs 8g FV 5g Net Carbs 4g FV 4g Net Carbs 6g FV 6g Net Carbs 11g FV 7g Net Carbs 3g FV 3g Total Net Carbs: 21g Total Net Carbs: 22g Total Net Carbs: 23g Total Net Carbs: 21g Total Net Carbs: 22g Total Net Carbs: 21g Total Net Carbs: 23g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g 1 5 | QUICK-START GUIDE.

4 *. Go to for recipes! QUICK-START GUIDE | 6. 1. ATKINS Products Produce Herbs/Spices ATKINS Frozen Bacon Scramble Arugula (2 cups) Crushed red pepper flakes ATKINS Frozen Beef Teriyaki Stir-Fry Asparagus (6 stalks) Dried garlic 2 ATKINS Frozen Chicken & Broccoli Alfredo 3 Avocados Fresh basil 2 ATKINS Frozen Chili Con Carne Bell peppers: green (1/2 cup chopped), red (1 cup Fresh chives ATKINS Frozen Crustless Chicken Pot Pie chopped) Fresh dill weed ATKINS Frozen Farmhouse-Style Sausage Scramble Broccoli (2 cups) Fresh oregano 2 ATKINS Frozen Ham and Cheese Omelet Brussels sprouts (1 cup) Fresh parsley ATKINS Frozen Orange Chicken Cauliflower (2 cups) Ground black pepper ATKINS Caf Caramel Shake Celery (2 medium stalks) Italian seasoning 3 ATKINS French Vanilla Shake Cucumber (2 tablespoons) Salt ATKINS Milk Chocolate Delight Shake Fresh lemon juice (1 teaspoon).

5 ATKINS Plus Chocolate Shake Green beans (1 cup) Condiments/Oils 3 ATKINS Strawberry Shakes Lettuce: 1 bibb leaf, mixed greens (6 cups) Canola oil 2 ATKINS Caramel Chocolate Peanut Nougat Bar Mushrooms (1 cup sliced) Cider vinegar ATKINS Chocolate Almond Caramel Bar Napa cabbage (1 cup) Coconut oil ATKINS Cranberry Almond Bar 5 Radishes Maple syrup, sugar free ATKINS Lemon Bar Spinach, baby (4 cups) Mayonnaise 2 ATKINS Peanut Butter Fudge Crisp Bar Tomatoes: 7 cherry, 1 large, 1 medium Mustard: Dijon & stone ground ATKINS Peanut Fudge Granola Bar Zucchini (1/2 cup chopped) Olive oil, extra virgin Red wine vinegar Meat/Protein Cheese/Dairy White wine vinegar Beef: hamburger (5-ounces), 2 steaks (6-ounces Blue cheese (1 tablespoon).)

6 Each) Butter: salted (2 tablespoons), unsalted (2 tablespoons) Other Pork chop, bone-in (7-ounces) Cheddar cheese (1/2 cup) Xylitol Salmon fillet (6-ounces) Heavy cream (3 tablespoons). Tuna, canned in water (4-ounces) Parmesan cheese (1 tablespoon grated). Whitefish fillet (6-ounces) Sour cream (1 tablespoon). ATKINS 20. Quick Start Menu Plan Notes: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY. BREAKFAST. ATKINS Peanut Fudge ATKINS Frozen Bacon ATKINS Plus ATKINS AtkinsRaspberry Almond ATKINS Frozen ATKINS Blueberry Greek ATKINS Frozen Farmhouse- Granola Bar Scramble Chocolate Shake Chia Bar Coconut Bar Ham and Cheese Omelet Yogurt Bar Style Sausage Scramble Net Carbs 2g FV 0g Net Carbs 5g FV 0g Net Carbs 2g FV 0g Net Carbs 3g FV 0g Net Carbs 4g FV 0g Net Carbs 4g FV 0g Net Carbs 5g FV 2g ATKINS Strawberry Shake ATKINS Caramel ATKINS Strawberry Shake ATKINS French ATKINS Caramel ATKINS Plus Vanilla Shake ATKINS Strawberry Shake SNACK.

7 Chocolate Peanut Vanilla Shake Chocolate Peanut Nougat Bar Nougat Bar Net Carbs 1g FV 0g Net Carbs 2g FV 0g Net Carbs 1g FV 0g Net Carbs 1g FV 0g Net Carbs 2g FV 0g Net Carbs 1g FV 0g Net Carbs 1g FV 0g ATKINS Frozen ATKINS Frozen Chicken Cucumber-Avocado ATKINS Frozen 5 oz hamburger Roasted Turkey with Garlic Margherita Crustless Chicken Pot Pie Tuna-Celery Salad 1 oz Monterey Jack cheese Salad with Toasted Cauliflower Salad LUNCH. Mashed Cauliflower 2 cups cauliflower rice Cumin Dressing* 2 cups mixed greens with Mixed Greens* 2 tbsp Salsa Cruda* with Salmon*. 1/2 cup Brussels sprouts 2 tbsp chopped onion 2 tbsp Creamy Italian 1/2 Hass Avocado 5 oz ham 1 tbsp butter 1 tbsp Herb-Butter Blend* Dressing*. Net Carbs 5g FV 5g Net Carbs 2g FV 2g Net Carbs 10g FV 7g Net Carbs 11g FV 7g Net Carbs 7g FV 6g Net Carbs 8g FV 7g Net Carbs 7g FV 4g ATKINS Peanut Butter ATKINS French ATKINS Caramel Chocolate ATKINS Peanut Butter ATKINS French Vanilla ATKINS Strawberry Shake ATKINS Caramel Chocolate SNACK.

8 Fudge Crisp Bar Vanilla Shake Nut Roll Bar Fudge Crisp Bar Shake Peanut Nougat Bar Net Carbs 2g FV 0g Net Carbs 1g FV 0g Net Carbs 3g FV 0g Net Carbs 2g FV 0g Net Carbs 1g FV 0g Net Carbs 1g FV 0g Net Carbs 2g FV 0g ATKINS Frozen ATKINS Frozen Chicken & ATKINS Frozen Beef Merlot 7 oz bone-in pork chop ATKINS Frozen Chili Mexican-Style Chicken Broccoli Alfredo 2 cups baby spinach 10 snap peas Con Carne and Vegetables Beef Satueed Creamy Chicken and DINNER. 1 1/4 cups steamed 1/2 cup chopped red bell with Vegetables 1/2 cup sliced cucumber Vegetable Stew* 5 oz zucchini noodles 2 cups baby spinach broccoli pepper over Romaine*. 1 tbsp chopped onion 1 tbsp butter 1/2 hass avocado 1 tbsp butter 1 tbsp olive oil 5 cherry tomatoes 2 tbsp Italian Dressing*.

9 2 tbsp Parmesan cheese 2 tbsp Ranch Dressing*. Net Carbs 13g FV 8g Net Carbs 12g FV 10g Net Carbs 6g FV 5g Net Carbs 5g FV 5g Net Carbs 9g FV 6g Net Carbs 9g FV 5g Net Carbs 8g FV 7g Total Net Carbs: 23g Total Net Carbs: 22g Total Net Carbs: 22g Total Net Carbs: 22g Total Net Carbs: 23g Total Net Carbs: 22g Total Net Carbs: 22g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 11g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 13g 3 5 | QUICK-START GUIDE. *. Go to for recipes! QUICK-START GUIDE | 6. 3. ATKINS Products Produce Herbs/Spices ATKINS Frozen Bacon Scramble Asparagus (3-ounces, about 1 cup) Bay leaf ATKINS Frozen Beef Merlot 2 Avocados, Hass Chili powder ATKINS Frozen Chicken Margherita Bell peppers: green (1 tablespoon chopped), red (1 cup Cumin ATKINS Frozen Chicken & Broccoli Alfredo chopped) Crushed red pepper flakes ATKINS Frozen Chili Con Carne Broccoli (1 1/2 cups) Dried oregano ATKINS Frozen Crustless Chicken Pot Pie Brussels sprouts (1/2 cup) Fresh basil ATKINS Frozen Farmhouse-Style Sausage Scramble Cauliflower.

10 Florets (1 cup), rice (2 cups) Fresh chives ATKINS Frozen Ham and Cheese Omelet Celery (2 medium stalks) Fresh cilantro ATKINS Frozen Mexican-Style Chicken and Vegetables 1 Cucumber Fresh dill ATKINS Frozen Roasted Turkey with Garlic Mashed Cauliflower Fresh lemon juice (2 teaspoons) Fresh parsley 3 ATKINS French Vanilla Shakes Garlic (1 clove) Garlic powder ATKINS Plus Chocolate Shake Green snap beans (1/2 cup) Ground black pepper ATKINS Plus Vanilla Shake Onions: yellow (7 tablespoons chopped), red (1 tablespoon Italian seasoning 4 ATKINS Strawberry Shakes chopped) Paprika ATKINS Almond Coconut Bar Lettuce: Cos or Romaine (1 cup shredded), mixed greens (3 Red or cayenne pepper ATKINS Blueberry Greek Yogurt Bar 1/2 cups), spring mix salad (2 cups) Salt ATKINS Caramel Chocolate Nut Roll Bar Mushroom pieces (1/2 cup) Thyme 3 ATKINS Caramel Chocolate Peanut Nougat Bars Shallot (1 teaspoon chopped).