ATKINS 40 Notes

1 5 | QUICK-START GUIDEQUICK-START GUIDE | 6 ATKINS Raspberry Chia BarTHURSDAYFRIDAYSATURDAYSUNDAYTUESDAYWE DNESDAYMONDAYBREAKFASTSNACKLUNCHSNACKDIN NERN otes:*Go to for more recipes!Net Carbs 10g FV 0gNet Carbs 4g FV 0gNet Carbs 15g FV 8gNet Carbs 1g FV 0gNet Carbs 10g FV 5gNet Carbs 5g FV 2gNet Carbs 12g FV 0gNet Carbs 14g FV 5gNet Carbs 3g FV 0gNet Carbs 7g FV 5gNet Carbs 5g FV 0gNet Carbs 18g FV 0gNet Carbs 2g FV 0gNet Carbs 2g FV 0gNet Carbs 11g FV 8gNet Carbs 12g FV 8gNet Carbs 4g FV 0gNet Carbs 1g FV 0gNet Carbs 17g FV 6gNet Carbs 7g FV 6gNet Carbs 6g FV 0gNet Carbs 2g FV 0gNet Carbs 12g FV 8gNet Carbs 4g FV 0gNet Carbs 9g FV 0gNet Carbs 1g FV 0gNet Carbs 17g FV 7gNet Carbs 2g FV 0gNet Carbs 11g FV 11gNet Carbs 16g FV 4gTotal Net Carbs: 41gFoundation Vegetables: 13gTotal Net Carbs: 40gFoundation Vegetables: 12gTotal Net Carbs.

2 41gFoundation Vegetables: 12gTotal Net Carbs: 40gFoundation Vegetables: 13gTotal Net Carbs: 39gFoundation Vegetables: 15gTotal Net Carbs: 40gFoundation Vegetables: 14gTotal Net Carbs: 40gFoundation Vegetables: 17gAtkins FrozenShrimp Scampi6 oz steak 2 cups broccoli and cauli-flower, roasted with 1 tbsp olive oil cup sliced strawberries cup whipped creamAtkins Strawberry ShakeAtkins Frozen Farmhouse- Style Sausage Scramble1 Flatout Original Light WrapAtkins Caramel ChocolateNut Roll BarAtkins Frozen Chickenand Broccoli Alfredo Simple Tomato Salad* ATKINS FrozenBacon Scramble1 cups frozen cauliflower, carrot and snow pea mixture 1 tbsp butterAtkins Chocolate ChipCrisp BarAsian Veggieand Pork Bowl* ATKINS FrenchVanilla ShakeAtkins Peanut ButterFudge Crisp BarChicken Currywith Bell Peppers* ATKINS FrozenOrange ChickenAtkins FrenchVanilla Shake6 oz fillet of whitefish 1/3 cup cooked quinoa 1 cup green beans 1 tbsp butter3 cups mixed greens 5 cherry tomatoes 2 tbsp Sweet Mustard Dressing*2 cups baby spinach cup chopped green bell pepper.

3 5 cherry tomatoes 2 tbsp Ranch Dressing*2 cups Romaine5 black olives Hass avocado 5 cherry tomatoes 2 tbsp Parmesan2 tbsp Caesar Dressing* ATKINS Frozen Meatloafwith PortobelloMushroom Gravy cup Brussels sprouts small corn on the cob 1 tbsp butterBlueberry AlmondProtein Shake* ATKINS PlusVanilla ShakeAtkins Frozen Ham and Cheese OmeletLemony Protein Pancakes*Net Carbs 4g FV 0gNet Carbs 3g FV 0gNet Carbs 14g FV 7gNet Carbs 3g FV 0gNet Carbs 17g FV 6gAtkins Frozen Hamand Cheese OmeletAtkins Peanut ButterProtein Wafer Crisps2 cups baby spinach Hass avocado cup chopped red bell pepper cup sliced cucumber2 tbsp Garlic Ranch Dressing*1/3 cup wild riceAtkins VanillaCream ShakeAtkins Dark ChocolateRoyale ShakeAtkins Milk ChocolateDelight ShakeAtkins White Chocolate Macadamia Nut BarAtkins Caramel Chocolate Peanut Nougat BarAtkins Caramel Chocolate Peanut Nougat BarAtkins Strawberry ShakeAtkins Frozen Crustless Chicken Pot PieAtkins FrozenSwedish Meatballs2 cups mixed greens 1 medium tomato 2 tbsp Blue Cheese Dressing*Quick-Start Menu Planweek 1 ATKINS 40 5 large strawberries whole-wheat English muffin 1 tbsp sugar-free jam cup raspberries small bananaAtkins FrozenChicken MarsalaGreek Hamburgerwith Feta*andRoasted Zucchini Salad* ATKINS FrozenChili Con Carne24 raw almondsMaple Mustard Glazed Salmon and Asparagus*Chicken thighs (8-ounces)Beef.

4 85% lean ground (4-ounces), Steak (6-ounces)Pork tenderloin (4-ounces)Salmon, boneless (6-ounces)Whitefish fillet (6-ounces)Meat/ProteinBlue cheese (1 tablespoon)Butter (4 tablespoons)Buttermilk (1 tablespoon)Cottage cheese (1/2 cup)3 Eggs, largeFeta cheese (1/2-ounce)Heavy cream (2 tablespoons)Parmesan cheese (3 tablespoons shredded)Sour cream (1 tablespoon)Whipped cream (1/2 cup)Cheese/DairyCinnamon Crushed red pepper flakes Curry powder Fresh chives Fresh cilantro Fresh dill Fresh ginger Fresh parsley Garlic Ground black pepper Onion powder Oregano Salt Herbs/SpicesAtkins Frozen Bacon ScrambleAtkins Frozen Chicken and Broccoli AlfredoAtkins Frozen Chicken MarsalaAtkins Frozen Chili Con CarneAtkins Frozen Crustless Chicken Pot PieAtkins Frozen Farmhouse-Style Sausage Scramble 2 ATKINS Frozen Ham and Cheese OmeletsAtkins Frozen Meatloaf with Portobello Mushroom GravyAtkins Frozen Orange ChickenAtkins Frozen Shrimp ScampiAtkins Dark Chocolate Royale Shake2 ATKINS French Vanilla ShakesAtkins Milk Chocolate Delight ShakeAtkins Plus Vanilla Shake2 ATKINS Strawberry ShakesAtkins Vanilla Cream ShakeAtkins

5 Caramel Chocolate Nut Roll Bar2 ATKINS Caramel Chocolate Peanut Nougat BarsAtkins Chocolate Chip Crisp BarAtkins Peanut Butter Fudge Crisp BarAtkins Peanut Butter Protein Wafer CrispsAtkins White Chocolate Macadamia Nut BarAtkins Vanilla Protein Powder (1 scoop) ATKINS ProductsAsparagus (6-ounces)1 Avocado1/2 Banana, smallBell peppers: 1 medium, Green (1/2 cup chopped), red (1/2 cup sliced)Blueberries (1/2 cup)Bok Choy (2 1/2-ounces)Broccoli (1 cup)Brussels sprouts (1/2 cup)Cauliflower (1 cup)Cauliflower, carrot and snow pea frozen mixture (1 1/2 cups)1/2 Corn on the cob, smallCrimini mushrooms (2-ounces)Cucumber (1/2 cup sliced)Garlic (1 1/2 cloves)Green beans (1 cup)Onions: 1/2 large green, 2 medium green, 1/2 medium yellowLemons: 1/2, juice (3 tablespoons), zest (3 teaspoons)Lettuce: Butterhead (2-ounces), mixed greens (5 cups), romaine (2 cups)Raspberries (1/2 cup)1/2 Serrano pepperShallots (1/2-ounce)Spinach, baby (5-ounces)9 Strawberries, large Tomatoes: 1/2 pound, 15 cherry, 1 medium, 1 Italian1/2 Zucchini, mediumProduceAnchovy pasteCanola oil Coconut oil, virginCider vinegar Maple flavored syrup, sugar freeMayonnaiseMustard.

6 Dijon & stone groundOlive oil, extra virginTabasco sauceTamariVegetable oil Worcestershire sauce Condiments/OilsAlmond butter Almond meal flour Baking powder Black olivesChicken broth Chicken stock cube Coconut milk, plain unsweetened Flaxseed meal, ground golden Quinoa Soy flour Sugar-free jam Vanilla whey protein powder, or unflavored Wheat bran Whole-wheat English muffin Wild rice Wheat gluten Other5 | QUICK-START GUIDEQUICK-START GUIDE | 6 ATKINS Raspberry Chia BarTHURSDAYFRIDAYSATURDAYSUNDAYTUESDAYWE DNESDAYMONDAYBREAKFASTSNACKLUNCHSNACKDIN NERN otes:Go to for more recipes!Net Carbs 7g FV 0gNet Carbs 1g FV 0gNet Carbs 17g FV 9gNet Carbs 3g FV 0gNet Carbs 12g FV 10gNet Carbs 5g FV 0gNet Carbs 12g FV 0gNet Carbs 11g FV 5gNet Carbs 4g FV 0gNet Carbs 8g FV 7gNet Carbs 5g FV 2gNet Carbs 10g FV 2gNet Carbs 1g FV 0gNet Carbs 4g FV 0gNet Carbs 10g FV 9gNet Carbs 8g FV 7gNet Carbs 13g FV 0gNet Carbs 2g FV 0gNet Carbs 12g FV 2gNet Carbs 16g FV 3gNet Carbs 15g FV 0gNet Carbs 2g FV 0gNet Carbs 10g FV 7gNet Carbs 3g FV 0gNet Carbs 5g FV 0gNet Carbs 4g FV 0gNet Carbs 12g FV 6gNet Carbs 3g FV 0gNet Carbs 16g FV 6gNet Carbs 10g FV 8gTotal Net Carbs: 40gFoundation Vegetables: 15gTotal Net Carbs: 40gFoundation Vegetables: 19gTotal Net Carbs.

7 40gFoundation Vegetables: 13gTotal Net Carbs: 40gFoundation Vegetables: 15gTotal Net Carbs: 40gFoundation Vegetables: 14gTotal Net Carbs: 41gFoundation Vegetables: 12gTotal Net Carbs: 39gFoundation Vegetables: 12g1 cups steamed broccoli 1 tbsp butter 2 tbsp Parmesan cheeseAtkins CranberryAlmond BarAtkins Frozen Bacon ScrambleAtkins FrozenShrimp ScampiAtkins Milk Chocolate Delight Shake and ATKINS EndulgeChocolate Coconut BarChicken Picatta with Capers and Tomatoes* ATKINS Frozen Farmhouse-Style Sausage Scramble5 oz ham 2 cups baby kale 1 medium tomato cup sliced cucumber Hass avocado 2 tbsp Sweet Mustard Dressing* cup cottage cheese cup fresh pineapple chunksAtkins Frozen BeefTeriyaki Stir-Fry cup brown riceAtkins Caramel Chocolate Peanut Nougat BarAtkins Caf Caramel Shake1/3 cup black beans2 oz Cheddar2 cups Romaine hearts.

8 3 marinated artichoke hearts5 large radishes 2 tbsp Ranch DressingAtkins FrozenOrange ChickenAtkins CaramelChocolate Nut Roll BarPork Chop withRoasted Asparagusand Red Pepper withDijon and Thyme*1 cup cauliflower, steamed 1 tbsp butter4 oz tuna 1 stalks celery 2 tbsp onions2 tbsp mayonnaise over 2 cups mixed greens3 cherry tomatoes 2 tbsp Lemon Vinaigrette* 4-inch whole wheat pitaAtkins Frozen Crustless Chicken Pot Pie cup green peas 1 tbsp butterBlack Forest Protein Smoothie*Rolled Oats and Pecans Topped with Strawberries*Mushroom Scramble*&Carrot-Nut Muffin* ATKINS Frozen Bacon ScrambleNet Carbs 13g FV 2gNet Carbs 2g FV 0gNet Carbs 7g FV 6gNet Carbs 2g FV 0gNet Carbs 16g FV 7gAtkins Frozen Farmhouse-Style Sausage ScrambleAtkins Dark Chocolate Royale ShakeChicken Over BabyKale Caesar Salad*2 cups baby spinach cup sliced red bell pepper cup black beans 2 tbsp Ranch Dressing* ATKINS Caramel Chocolate Peanut Nougat

9 BarAtkins Peanut ButterWafer CrispAtkins PlusVanilla ShakeAtkins FrenchVanilla ShakeAtkins Milk ChocolateDelight ShakeAtkins Strawberry ShakeAtkins Dark Chocolate Almond Coconut CrunchAtkins FrozenPork Verde Hass avocado 1 small tomatoQuick-Start Menu Planweek 2 ATKINS 40 1/8 cantaloupe melon wedge small apple3 large strawberriesTouch Down Saladwith AvocadoChipotle Dressing*Cheddar Burger with Sauteed Mushroomsand Onions*15 snow peasAtkins Frozen BeefFiesta Taco BowlAtkins Frozen Chicken & Broccoli AlfredoBeef Fajitas with Peppers*Chicken: breast fillet, skinless (6-ounces), thigh (1 medium)Beef: ground 80% lean (6-ounces), steak, boneless (5 1/2-ounces after cooking)Firm silken tofu (2 1/2-ounces)Pork: chop (8-ounces), ham (5-ounces)Tuna (4-ounces)Meat/ProteinButter (4 tablespoons)Cheddar cheese (4-ounces)Cottage cheese (1/2 cup)1 Egg, largeHeavy cream (2 tablespoons)Parmesan cheese (5 1/2 tablespoons)Sour cream (2 tablespoons)

10 Cheese/DairyCinnamon Cumin Dried thyme Fresh chives Fresh cilantro Fresh dill Fresh parsley Fresh thyme Garlic Ground black pepper Salt Herbs/Spices2 ATKINS Frozen Bacon ScramblesAtkins Frozen Beef Fiesta Taco BowlAtkins Frozen Beef Teriyaki Stir-FryAtkins Frozen Chicken & Broccoli AlfredoAtkins Frozen Crustless Chicken Pot Pie2 ATKINS Frozen Farmhouse-Style Sausage ScrambleAtkins Frozen Orange ChickenAtkins Frozen Pork VerdeAtkins Frozen Shrimp ScampiAtkins Caf Caramel ShakeAtkins Dark Chocolate Royale ShakeAtkins French Vanilla Shake2 ATKINS Milk Chocolate Delight ShakesAtkins Plus Vanilla ShakeAtkins Strawberry Shake ATKINS Caramel Chocolate Nut Roll Bar2 ATKINS Caramel Chocolate Peanut Nougat BarsAtkins Cranberry Almond BarAtkins Dark Chocolate Almond Coconut CrunchAtkins Endulge Chocolate Coconut Bar ATKINS Peanut Butter Wafer CrispsAtkins Milk Chocolate Protein Powder (1 scoop) ATKINS Products1/2 Apple, smallAsparagus (19 medium spears)2 Avocados, HassBell peppers: 1/2 medium green, 2 1/2 large redBroccoli (1 1/2 cup)1/2 Cantaloupe melonCarrot (2 tablespoons grated)Cauliflower (1 cup)Celery (1 1/2 stalks)1/2 CucumberFrozen sweet cherries (1/2 cup)Garlic (1/2 clove)Green peas (1/2 cup)1/2 Jalapeno pepperKale, baby (2 cups)Lemons: fresh juice (2 1/2 tablespoons), zest (1 teaspoon)Lettuce: baby kale, chard, spinach mix (5-ounces), iceberg (1/2 head), mixed gr