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Meal Plans Atkins Diet

It is not difficult to make the Atkins Diet menu plan; you only need to follow certain guidelines for taking carbs during a particular phase. Planning meals according to the regulations of the Atkins Diet is a good practice as many dieters face troubles in managing their carb intake, having proper outline for setting meals that makes it simpler to maintain the plans irrespective of the phase that you are in.

There are various resources, cookbooks and food products to support your lifestyle and your weight loss efforts. Check out some of the samples to know how you and construct your Atkins Diet meal plans.

Meal Plans Atkins Diet

Two Week Induction Phase

These diet plans contain only about 20 grams of carbs (net) every day. The greens and salads included in this phase can be dressed with vinegar and oils only.

Option 1

Breakfast

  • Two egg omelet with cheese
  • Three strips of bacon
  • Two slices of tomato

Lunch

  • One roll chicken salad
  • Tossed green salad

Dinner

  • Greek salad
  • Green beans in small servings
  • Lamb leg

Snack

  • Olives and Gouda cheese

Option 2

Breakfast

  • Onion omelet and bacon
  • Sautéed mushrooms

Lunch

  • Tossed green salad
  • Horseradish cream
  • Sliced roast pork

Dinner

  • Egg dumpling soup
  • Artichokes and green beans

Snacks

  • Guacamole with endive spears

Ongoing Weight Loss Phase

This sample meal includes only about 45 grams carb (net) per day. Your Critical carbohydrate level needs to be followed for weight loss; it can be higher or lower than the number.

Option 1

Breakfast

  • Two eggs with smoked salmon and goat cheese
  • Few raspberries

Lunch

  • Greek salad
  • Six-ounce can of tuna

Dinner

  • New England clam chowder
  • Grilled lobster with butter
  • Green beans

Snack

  • Olives and cheese cubes

Option 2

Breakfast

  • Two egg omelet with cheese
  • Three strips of bacon
  • One small tomato

Lunch

  • Dr. Atkins' Fromago Burgers
  • Tomato and cucumber salad

Dinner

  • Cod with hollandaise sauce
  • Broccoli florets
  • Small slice of baked cheesecake

Snack

  • Two peanut butter cookies

Pre-maintenance Phase

This sample meal plan includes only 60 grams net carbs to be consumed per day.

Option 1

Breakfast

  • Two turkey sausages
  • Scrambled eggs
  • One slice of whole grain bread

Lunch

  • Seafood salad
  • Handful of strawberries with cream

Dinner

  • Moussaka
  • Roasted vegetable salad
  • Poached peaches

Snack

  • Two small chocolate brownies

Option 2

Breakfast

  • Once slice of whole grain French toast
  • Ricotta cheese
  • Half a grilled peach

Lunch

  • Beef salad
  • Six ounces of mixed berries

Dinner

  • Roast chicken
  • Baked spinach
  • Small tossed salad with celery-seed dressing

Snack

  • Butter pecan ice cream
  • Life Time Maintenance Phase
  • These meals contain only about 75 grams of carbs (net) oer day. This is meat for maintaining a healthy body.

Option 1

Breakfast

  • Two scrambled eggs
  • One slice of whole grain toast
  • One grilled medium tomato

Lunch

  • Swedish meatballs
  • Spaghetti squash
  • Small tossed green salad

Dinner

  • Steak
  • Sautéed vegetables
  • One dinner roll

Sack

  • Slices of vegetables with hummus

Option 2

Breakfast

  • Two slices of whole grain French toast
  • One quarter of a cantaloupe

Lunch

  • Tomato soup
  • Poached salmon salad

Dinner

  • Spicy sausages
  • Roasted vegetables
  • Three ounces of brown rice

Snack

  • Mocha hazelnut ice cream
  • You have the liberty to alter these diet plans according to your choice, but learn how to limit your carbs. It is important to plan your diet ahead.


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