Professional Documents
Culture Documents
Atkins 2012 QuickStartGuide NoBackCover HiRes
Atkins 2012 QuickStartGuide NoBackCover HiRes
GUIDE
QUICK-START
atkins.com
*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.
01 INTRODUCTION
INTRODUCTION 02
Healthy:
The Atkins low-carb approach has been shown to significantly improve health markers, including cholesterol, blood pressure and blood sugar levels.
Delicious:
You can eat a wide range of mouth-watering, rich and filling foods. So you dont feel deprived, youre satisfied with all that you can eat.
Less hunger:
Atkins dieters tell us they are less hungry and experience fewer cravings on Atkinssince theyre eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep you full.
All my best,
Balanced:
Get 12-15 grams of net carbs per day from vegetables. Thats more than USDA guidelines! They provide vitamins, minerals, antioxidants and fiber with minimal impact on blood sugar. Add fruits, nuts and whole grains as you proceed through the plan.
atkins.com
03 INTRODUCTION
INTRODUCTION 04
WHEN YOU EAT TOO MANY CARBS your body burns some of them
for energy and stores the excess as fat.
INDUCTION
You have more than 30 pounds to lose. You are inactive or have a slow metabolism. Youve lost weight in the past only to regain it. You have less weight to lose but want to do it quicklyup to 15 pounds in 2 weeks.
You have 15 pounds or less to lose. You have more weight to lose but want more food choices than Induction allows. Youre willing to lose weight a little more slowly.
PRE-MAINTENANCE
Youre 10 pounds or less from your goal weight. Your weight is fine but you want more energy and to feel better. Youre willing to lose excess pounds slowly.
LIFETIME MAINTENANCE
Youve reached your goal weight and maintained it for a month. You want to enjoy sustained energy and improved health. You want a sense of well-being and enhanced self-confidence.
FAVORITE RECIPES & PRODUCTS LEARN ABOUT ATKINS NUTRITIONISTS BLOG COMMUNITY FORUMS COMMUNITY GROUPS
MEAL PLANNER
atkins.com
05 PHASE 1: INDUCTION
PHASE 1 07
INDUCTION
Lisa Marie Shadl
A Two-Week Period That Jump-Starts Weight Loss, So You See Results Fast
This two-week period jump-starts weight loss for quick results. (You can stay in Induction longer, if you choose, but its important to move through the phases once youve lost most or a lot of your excess weight.) During Induction, youll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetablesplus delicious Atkins bars, shakes and baked squares. All of these foods help control hunger and reduce or eliminate cravings. During Induction, youll reduce your carb intake to 20 grams of Net Carbs per day. (Net Carbs represent the total grams of carbs minus fiber grams.) As you also limit your intake of sugar and other empty carbs, your body begins to use fat as its primary fuel source, resulting in weight loss.
Baked Salmon with Bok Choy and Bell Pepper-Salsa Pure 2 tablespoons virgin olive oil 1 tablespoon butter 1 pounds salmon fillet, cut into 4 portions teaspoon salt teaspoon ground black pepper 1 pounds bok choy, cut into 1 inch pieces teaspoon grated lemon peel cup roasted red peppers, patted dry cup no-added-sugar mild chunky salsa Heat oven to 475F. Place olive oil and butter in a skillet large enough to hold fish in a single layer. Place in oven 3 minutes, until butter is melted. Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 7 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil. Add bok choy and lemon peel to skillet. Stir to coat with oil remaining in pan. Place in oven 1 minute, until leaves are wilted and stems are warmed through. To make pure, blend peppers and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop pure over fish. Makes 4 servings 4g Net Carbs per serving
atkins.com
FROM DAY 1, IVE NEVER FELT DEPRIVED OF FOOD. THE RECIPES ARE DELICIOUS, AND THE ATKINS SHAKES AND BARS ARE WONDERFUL.
Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake. Net Carbs represent
Up to 4 ounces of cheese 1 ounce of sour cream or 1 ounces of unsweetened cream Up to 3 tablespoons of lemon or lime juice Atkins meals, snacks and treats labeled as suitable for Phase 1 Up to three packets of noncaloric sweeteners: stevia, sucralose or saccharincount each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping Diet beverages made with noncaloric sweeteners Sugar-free gelatin
Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken, turkey, beef, fish, shellfish, lamb, pork, veal, eggs, tofu and other soy products.
3 natural fats
Add flavor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats.
4 vitamins & minerals
Avoid foods made from grains, dairy and fruit not listed in the acceptable foods list, nuts, seeds, colas or sodas, alcohol, low-fat foods unless labeled low-carb, starchy vegetables, legumes and added sugars.
07 PHASE 1: INDUCTION
PHASE 1: INDUCTION 08
Breakfast recipe OR
Breakfast recipe OR
PRODUCT OPTION
Atkins Day Break Wild Berry Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT SUBTOTAL 2 stalks celery 2 0 2 2 2
PRODUCT OPTION
DAY 1
2 eggs 1/2 Hass avocado 1/2 medium tomato
g Net Carbs
g FV
g Net Carbs
DAY 2
breakfast sausage sauted with 1/4 cup red bell pepper 1/4 cup green bell pepper 1 slice Monterey Jack cheese
g Net Carbs
g FV
g Net Carbs
DAY 3
1 medium tomato 1/4 cup mozzarella cheese bacon
g Net Carbs
g FV
g Net Carbs
2 1.5 2 1.5 2
4 0.5 0.5
1.5 1.5 0 3
1.5 1.5
5.5
3.5 2 2 4
BREAKFAST RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 large radishes
PRODUCT OPTION
3 2 2 4
BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup sliced cucumbers 2 Tbsp Green Goddess Dressing
4 2 3 5
SNACK 1 recipe OR
SNACK 1 recipe OR
PRODUCT OPTION
WEEK ONE
necessarily a complete list of everything youll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.
1 0.5 1.5
1.5 0.5 2
1.5
2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled tuna steak 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette
2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar shrimp
1 2
SNACK 1 RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake chicken drumsticks
1.5 3
1/2 large tomato, chopped 1/2 Hass avocado 1 cup mixed greens 2 Tbsp Creamy Italian Dressing
LUNCH recipe OR
PRODUCT OPTION
Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV). Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake.
LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 10 large black olives
4 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 5 cherry tomatoes
5.5
5.5 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 2 stalks celery 1 slice Cheddar cheese
4 2
SNACK 2 recipe OR
1.5 0.5 2
1.5
SNACK 2 recipe OR
2.5 0.5 3
2.5
2 0.5 2.5
PRODUCT OPTION
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar lamb chops Irish Pub Salad
1.5 2
PRODUCT OPTION
2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake Pork with Salsa Verde
2.5 2
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar Beef Burger with Feta and Tomato 1 cup mixed greens 4 marinated artichoke hearts 2 Tbsp Greek Vinaigrette
2 2
0 8 7
1.5 1.5 3 2 0
1 1.5 3 2
1 1.5 4 0.5
1 1.5 4
1 cup mixed greens 1/2 medium cucumber, sliced 1/2 cup red bell pepper slices
DINNER recipe
We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.
DINNER recipe
Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable.
8 22.5
7 18
8 21
7.5 19.5
7 21.5
6.5 18
Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.
09 PHASE 1: INDUCTION
PHASE 1: INDUCTION 10
DAY 4
Yellow Squash and Gruyre Frittata turkey sausages
g Net Carbs
g FV
g Net Carbs
DAY 5
Basque Eggs with Ham, Tomatoes and Bell Peppers turkey sausage
g Net Carbs
g FV
g Net Carbs
DAY 6
2 poached eggs 1/4 cup Cheddar cheese 2 large tomato slices 2 marinated artichoke hearts
g Net Carbs
g FV
g Net Carbs
DAY 7
smoked salmon 1 medium sliced tomato
g Net Carbs
g FV
g Net Carbs
2.5 0
6 1
0 4 1 4
Breakfast recipe OR
BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 green olives
PRODUCT OPTION
2.5
2 3 2 5
BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/4 cup chopped red bell pepper 2 Tbsp Creamy Italian Dressing
5 Breakfast recipe OR 2 3 5
2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Advantage Peanut Fudge Granola Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes
PRODUCT OPTION
BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake sliced ham Cucumber-Avocado Salad with Toasted Cumin Dressing
4 3 2 5
SNACK 1 recipe OR
0 0 0 0 2
1.5 0 1.5
1.5
SNACK 1 recipe OR
1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Peanut Butter Fudge Crisp Bar roast beef 1 cup mixed greens 1/4 cup pickled okra 5 large radishes
2.5 0 2.5
2.5
SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake French Bistro Salad
1.5 2
2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar sauted halibut 1 Tbsp Herb-Butter Blend Zucchini and Jicama Salad
2.5 2
0 0 6 6
0 7.5 7
LUNCH recipe OR
PRODUCT OPTION
LUNCH recipe OR
PRODUCT OPTION
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/4 cup chopped zucchini
5 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 slice Monterey Jack cheese
4 2
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 2 stalks celery
6 2
LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 1/2 medium zucchini cut into sticks 1 slice Monterey Jack cheese
7.5
7 3
SNACK 2 recipe OR
0.5 0 0.5
0.5
1 0 1
SNACK 2 recipe OR
2 0 2
2 0 2
PRODUCT OPTION
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake grilled salmon Creamy Red Cabbage Slaw 2 cups mixed greens 1 medium tomato
0.5 1
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar grilled flank steak
1 2
PRODUCT OPTION
2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled chicken
2 1
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1/2 cup steamed spinach
2 2
0 0 1.5 3 1 0 1.5 3 1
6 stalks steamed asparagus 1 cup mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing
2 Tbsp Hollandaise Sauce 1 cup baby spinach 3 marinated artichoke hearts 1/4 cup scallions 2 Tbsp Creamy Italian Dressing
2 Tbsp Brown Butter Sauce 1/2 large tomato, chopped 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette
DINNER RECIPE
11 19
10.5 18
6 20.5
5.5 17
5.5 22.5
5.5 19.5
5 22
5 20.5
Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.
11 PHASE 1: INDUCTION
PHASE 1: INDUCTION 12
Breakfast Recipe OR
Breakfast Recipe OR
PRODUCT OPTION
Atkins Day Break Strawberry Banana Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 medium cucumber 3 0.5 3.5 3 3
PRODUCT OPTION
DAY 1
2 red bell pepper rings each filled with 2 eggs 1/4 cup mozzarella cheese 2 Tbsp Salsa Cruda BREAKFAST RECIPE SUBTOTAL
g Net Carbs
g FV
g Net Carbs
DAY 2
turkey sausage sauted with 1 small tomato, chopped 1/2 Hass avocado
g Net Carbs
g FV
g Net Carbs
DAY 3
2 scrambled eggs 1/2 cup chopped zucchini 1/2 medium tomato, chopped 1/2 cup shredded Cheddar cheese
g Net Carbs
g FV
g Net Carbs
2.5
0.5 3 2 2 4
2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama
PRODUCT OPTION
4.5
4 3 2 5
BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado 2 Tbsp Aioli
SNACK 1 Recipe OR
SNACK 1 Recipe OR
PRODUCT OPTION
WEEK TWO
necessarily a complete list of everything youll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.
2.5 0.5 3
2.5
2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake grilled chicken 2 cups arugula 5 cherry tomatoes 2 Tbsp Italian Dressing
1 slice Cheddar cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar canned salmon
2.5 3
SNACK 1 RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake lamb burger
0 1 3 1.5 0 1 3 1.5
2 cups romaine 3 marinated artichoke hearts 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing
LUNCH Recipe OR
PRODUCT OPTION
Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV). Add or subtract vegetables, side dishes, Atkins product snacks or meals, or even desserts to ensure that you come close to the appropriate level of carb intake.
3.5 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/2 cup chopped zucchini
5.5
5.5 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 1/2 cup sliced green bell pepper 2 Tbsp Blue Cheese Dressing
3 2
SNACK 2 Recipe OR
2 0.5 2.5
SNACK 2 Recipe OR
1.5 0 1.5
1.5
1.5 0.5 2
1.5
PRODUCT OPTION
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Chocolate Peanut Nougat Bar
2 3
PRODUCT OPTION
1 hard-boiled egg
2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake
1.5 1
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar Asian Tuna Kebabs 2 cups mixed greens
1.5 2
5.5 1 0
4.5 1
Grilled Italian Chicken with Yellow Squash 2 cups mixed greens 1/2 small tomato, chopped DINNER RECIPE 2 Tbsp blue cheese 2 Tbsp Italian Dressing
DINNER RECIPE
Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.
0.5
6.5 22
5.5 17
7 21.5
6 19.5
8.5 21
7.5 16.5
Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.
13 PHASE 1: INDUCTION
PHASE 1: INDUCTION 14
DAY 4
1 medium tomato 1/4 cup Cheddar cheese bacon Breakfast Recipe OR BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado
PRODUCT OPTION
g Net Carbs
g FV
g Net Carbs
DAY 5
2 poached eggs 1/2 large tomato
g Net Carbs
g FV
g Net Carbs
DAY 6
Breakfast Mexi Peppers
g Net Carbs
g FV
g Net Carbs
DAY 7
flank steak sauted with 1/2 cup chopped red bell pepper 1/4 cup chopped scallions 1/4 cup shredded mozzarella
g Net Carbs
g FV
g Net Carbs
4 0.5 0.5 5
2 2.5 1.5 0 6 4 3 3 6 2.5 0 2.5 2.5 2 2.5 Breakfast Recipe OR 2.5 1.5
0 3 1 0.5 3 1
1/2 Hass avocado 1 slice Monterey Jack cheese 4 2 3 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing 1.5 2 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake canned tuna 4 1.5 1/4 cup snap peas 1/4 cup red bell pepper 2 Tbsp Greek Vinaigrette
BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1 stalk celery
PRODUCT OPTION
3 2 3 5
BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/3 medium zucchini cut into sticks 1 slice Monterey Jack cheese
4.5
4 3 2 5
SNACK 1 Recipe OR
1.5 0 1.5
1.5
SNACK 1 Recipe OR
2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1 medium tomato 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing
1 0.5 1.5
1.5 0 1.5
1.5
2 Tbsp crumbled blue cheese SNACK 1 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar deli roasted chicken 2 cups spinach 1 small tomato
1 2
1.5 2
0 4 1.5 0
0 1 2.5 0 1 2.5
1 cup mixed greens 2 marinated artichoke hearts 1/2 cup mung bean sprouts 2 Tbsp Hot Bacon Vinaigrette
LUNCH Recipe OR
LUNCH Recipe OR
PRODUCT OPTION
PRODUCT OPTION
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1 stalk celery
5.5
5.5 3
LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 piece Gouda cheese
4 2
LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 1 cup broccoli florets
3.5
3.5 2
LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 5 cherry tomatoes 2 Tbsp Creamy Italian Dressing
SNACK 2 Recipe OR
1 0 1
1 0.5 1.5
SNACK 2 Recipe OR
1.5 0.5 2
1.5
2.5 0 2.5
2.5
PRODUCT OPTION
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake pork tenderloin 1/2 cup steamed broccoli 2 Tbsp Brown Butter Sauce 2 cups chopped endive
1 1
SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Fudge Brownie Bar Cheddar Burgers with Chipotle Sauce
1 3
PRODUCT OPTION
2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Dark Chocolate Royale Shake pork Italian sausage
1.5 2
2.5 2
3 0.5 0 4 0.5
6 asparagus spears 1 Tbsp Herb-Butter Blend 1 cup sliced fennel 1/2 cup diced jicama 2 Tbsp Aioli
2 pieces of bacon 2 cups mixed greens 1/2 cup jicama 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette
DINNER RECIPE
1/3 cup roasted red peppers, chopped 2 Tbsp Green Goddess Dressing
8 21
7 19
6 21
5 16.5
9.4 21.4
8.4 17.4
7 21
6.5 20
Foundation Foundation vegetables are vegetables indicated are asindicated FV. Recipes as FV. in boldface Recipes in boldface italics can italics be found can atbe Atkins.com. found at Atkins.com. Atkins products Atkins appear products in boldface appear in boldface type. type. We recommend no more than 15g of sugar We alcohols recommend from no Atkins more products than 15g per ofday, sugar due alcohols to blood from sugar Atkins response. product consumption per day, due to blood sugar response.
John Clements
Portobello Mushroom Pizza 1 portobello mushroom (about 3 oz.), stem removed, wiped clean with a damp paper towel 1 tablespoon virgin olive oil 1 large clove garlic, sliced 1 tablespoon no-added-sugar tomato sauce (such as Raos) 2 tablespoons shredded mozzarella cheese Heat oven to 425F and line a baking sheet with aluminum foil.
atkins.com
Ive lost over 200 pounds on the Atkins plan and inspired people close to me to improve their lives too! We all have renewed sources of energy that enable us to do things we thought wed never do again.
that we call foundation vegetables, start gradually adding nuts and seeds, berries and more dairy products, such as cottage cheese, other cheeses and plain whole milk yogurt, and finally begin to add small portions of legumes, if you can handle them.
In a small saut pan, heat olive oil until fragrant and simmering; add garlic, lower heat and cook, stirring until golden, being careful not to burn. Place mushroom on lined baking sheet and brush both sides with olive oil. Bake 30 minutes or until fork tender, turning after 15 minutes. Remove from oven and raise heat to broil. Top concave side of mushroom with tomato sauce, cheese and garlic. Place under broiler for 1 minute or until cheese melts and bubbles. Makes 1 serving 4g Net Carbs per serving Phases 2, 3, 4
4 You can also add alcohol. But understand that your body
burns alcohol for fuel before it burns fatso when you have a glass of wine or spirits, your body stops burning fat. This doesnt interfere with weight loss; it simply postpones it. your daily Net Carb gram count as you add new foods.
17 PHASE 3: PRE-MAINTENANCE
PHASE 3 14
PREMAINTENANCE
Youre Almost at Your Goal Weight
At this point, youre almost there. Once you reach your goal weight, youll begin the dress rehearsal for a way of eating that enables you to maintain your healthy new weightfor good.
Atkins Cuisine Pancakes 1 cup of Atkins Cuisine All Purpose Baking Mix 1 packet (1g) of sweetener 2 teaspoons baking powder teaspoon salt 1 cup half-and-half 1 whole egg Blend together the baking mix, sugar substitute, baking powder and salt in a large mixing bowl. Add the half-and-half and egg. Whisk batter. Let the mixture sit for at least 5 minutes to activate the baking powder. Coat the griddle with olive oil spray. Over medium heat, cook 4 pancakes at a time. When bubbles appear on the top, and the edges are firm, flip the pancakes and cook another 23 minutes. Keep warm in the oven. Repeat with remaining pancakes.
Lost 50 poun
in only 3 mont
hs!
ds
atkins.com
I knew for a diet to work, it really must be a lifestyle change. With other diets I always felt hungry, but with Atkins I feel full. I was never miserable, and I was never hungry.
2 Likewise, healthy fats continue to be key to appetite control. 3 Continue to gradually add more variety in terms of
Serve pancakes with sugar-free pancake syrup and add fresh or frozen blueberries, if desired. This recipe makes 10 four-inch pancakes. Each serving is one pancake. You can freeze and reheat them before serving. Makes 10 servings 3g Net Carbs per serving Phases 3, 4
carbohydrates, including a broader array of fruits. You can also build on foundation vegetables with such starchy vegetables as winter squash and sweet potatoes, and whole grains like brown rice, oatmeal and quinoa. Many, but not all, people can eat these higher-carb foods.
PHASE 4 16
LIFETIME MAINTENANCE
Now Its Time to Prove That You Can Keep Doing It
In this phasewhich is really the rest of your healthy, active lifeyoull stay slim as you continue eating some of the best foods on Earth, just as you did in Pre-Maintenance. Losing weight is challenging, but so is maintaining it. You now have the tools to do it. Stay with Atkins, and Atkins will help you stay in controlfor good.
Penne Pasta with Italian Meatballs 2 slices low-carb bread 8 oz. Atkins Cuisine Penne cup cream 1 pounds ground chuck cup freshly grated Parmesan cheese 2 tablespoons finely chopped fresh parsley 1 egg yolk 1 garlic clove, finely chopped teaspoon salt, divided teaspoon ground black pepper 2 tablespoons olive oil 8-oz. jar low-carb marinara sauce 1 tablespoon minced fresh basil leaves or 1 teaspoon dried Prepare pasta according to package. In a large bowl, soak bread in cream until soft. Add ground chuck, Parmesan cheese, parsley, egg yolk, garlic, salt, and pepper. Mix well. Form mixture into 1 inch meatballs. Heat olive oil in large skillet over medium heat. Add meatballs and brown on all sides, about 10 minutes. Transfer meatballs to a plate lined with paper towels. Wipe out skillet. Add tomato sauce and basil to skillet. Bring to a simmer over medium heat. Add meatballs. Cook on low 5 minutes until heated through. Serve over cooked penne. Makes 4 servings 29g Net Carbs per serving Phase 4
actress
atkins.com
I know so many people whove made Atkins a lifestyle. In fact, Ive been on the program for more than 12 years, and Im still loving it.
of sources, including legumes and other plant proteins, if your metabolism can handle them.
2 3 Keep consuming those good fats.
Enjoy a rich variety of whole-food carbs in the form of vegetables, nuts, seeds and berries, along with legumes, other fruits and moderate portions of starchy vegetables and whole grains. In order to maintain your goal weight and avoid losing more than you want to, you may need to add a little more fat to your meals in the form of olives, olive oil, avocado and the like rather than increasing carbs or protein. Remember, fat is your friendwhen you control your carb intake, theres no health risk in eating foods that contain fat.
omega-3 supplements.
21 ATKINS PRODUCTS
LOSING WEIGHT IS EASIER THAN EVER WITH DELICIOUS ATKINS MEALS & SNACKS
If youre short on time and dont have time to cook, Atkins provides meal, snack, and treat bars as well as shakes to keep you satisfied. Keep a bar or shake in your purse, briefcase, gym bag or desk drawer so an Atkins-friendly meal or snack is always at your fingertips.
BREAKFAST
Southwestern Omelet
BREAKFAST
Atkins Day Break Bar & Shake
MID-MORNING SNACK
Celery Sticks with Dip
MID-MORNING SNACK
Atkins Advantage Snack/Light Meal Bar
Advantage Meal
Great as a satisfying meal replacement, or can be used as a super-filling snack.
LUNCH
Cobb Salad
LUNCH
Atkins Advantage Meal Bar
Endulge Treat
AFTERNOON SNACK
Cheese & Olives
A filling morning snack or a light breakfast helps fight hunger in between meals and on the run.
When cravings strike, reach for a treat or dessert without the added sugar.
AFTERNOON SNACK
Atkins Advantage Shake
DESSERT
Atkins Endulge Treat Bar