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20g of carbohydrates per day via the Support section of our website.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

100g smoked salmon
2 scrambled egg with
2 egg omelette with with ½ sliced ripe 1 low carb sausage, 1 bacon, 1 low carb
Breakfast
Hot Flax Cereal Mushroom Bake 4 cooked, chopped
30g grated cheese & avocado & 2 tbsp 1 poached egg & sausage, 1 fried egg &
(see recipe) (see recipe) asparagus spears & 1
50g sliced red pepper cream cheese, sprinkle half grilled tomato ½ grilled tomato
slice bacon
with black pepper

Snack 1 cooked chicken leg Atkins snack 1 boiled egg ½ sliced avocado Atkins snack 30g cubed cheese Atkins snack

Goat’s cheese salad

Greek salad including
made with 80g salad 1 baked chicken 1 small tin salmon
5 olives, 100g baby
leaves, 5 olives, 4 thigh served over 1 tin tuna in oil served over 100g
spinach, ½ avocado, ¼
cherry tomatoes, ½ mixed salad leaves, ½ Bacon, Spinach & drained, served over Chicken Burger baby spinach leaves,
Lunch
chopped red onion,
sliced avocado, 50g chopped red pepper, Blue Cheese Salad 100g spinach leaves, with Tomato Salsa 5 cherry tomatoes,
50g cubed cucumber
cubed cucumber and 4 cucumber slices. (see recipe) 30g crumbled feta & ½ (see recipe) ¼ sliced cucumber.
and 30g feta cheese.
50g crumbled goat’s Top with 30g grated chopped red pepper Drizzle with 1 tbsp
Drizzle with 1 tbsp
cheese. Drizzle with cheese extra virgin olive oil
olive oil
extra virgin olive oil

2 tbsp cream cheese ½ tin tuna mixed with

Snack
1 slice ham wrapped
Atkins snack 1 Pepperoni stick Atkins snack spread into a celery full fat mayonnaise on Atkins snack
up with a cheese slice
stalk a romaine leaf ‘wrap’

115g salmon baked in

foil and topped with
1 tbsp butter & 1 tsp
Dinner
parsley. Serve with Mushroom Burgers
100g ‘riced’ cauliflower
and 80g sautéed kale
cooked in 1 tbsp
olive oil
1 slice baked pork 2 smoky chorizo Beef stir-fry made with
Chicken breast
belly served with 100g sausages cooked and 115g beef strips, 50g
wrapped in 2 slices
each of broccoli & Chicken Casserole served with 100g beansprouts, 2 sliced
Parma ham. Serve
cauliflower mashed with Red Peppers cauliflower, cooked mushrooms, ½ sliced
(see recipe) with 100g celeriac,
with 1 tbsp butter. (see recipe) and mashed with 1 red pepper, 30g water
mashed with 1 tbsp
Top with 30g grated tbsp cream cheese & chestnuts. Stir-fry with
butter
cheese 80g green beans soya sauce

Mix and Match

Feel free to mix and match
individual meals or even
full days to suit you.
 Healthy swaps
Adapt any recipe to your taste by swapping
your protein or veg choices, e.g. fish for
Recipes
chicken, broccoli for cauliflower

Chicken Casserole with Red Peppers Hot Flax Cereal Bacon, Spinach and Blue Cheese salad
Serves 1 Serves 1 Serves 1

1 tbsp olive oil 2 tbsp ground flaxseeds 2 smoked bacon rashers, chopped
2 chicken thighs 1 tsp Splenda 150g spinach leaves
salt & pepper to season 30ml single cream 30g blue cheese, cubed
2 garlic cloves, chopped 40ml water 5 cherry tomatoes, halved
½ medium onion, chopped 1 tsp ground cinnamon 50g raw broccoli florets
1 rasher bacon, diced
½ red pepper, seeded and chopped Combine 2 tbsp ground flaxseeds, 1 tsp Splenda, 30ml single Dressing:
1 bay leaf cream, 40ml water and 1 tsp ground cinnamon. 1 tbsp Splenda
½ tin chopped tomatoes Microwave for 2 minutes. 1 tsp mustard
½ stock cube 1 tbsp lemon juice
1 tbsp thyme
Fry the bacon in a non-stick frying pan until crisp.
Heat the oil in a frying pan. When hot, add half the chicken Chicken Burgers with Tomato Salsa Toss together the spinach, blue cheese, tomatoes and
pieces and fry over medium heat until they colour. Serves 1 broccoli then stir into the bacon.
Remove cooked chicken. Add garlic and onion and cook Place the salad in a serving bowl. Mix together the dressing
1 garlic clove, crushed
until soft, add cooked chicken to pot with bacon, peppers, ingredients and drizzle over the salad.
1 spring onion, finely sliced
bay leaf and thyme.
1 tbsp mixed herbs
Fry until the bacon colours then add tomatoes and stock 100g minced chicken
cube and let it bubble. 1 tsp olive oil
Stir everything together then turn heat down to low, cover
and simmer for an hr, until the juice reduces to a sauce. For the salsa: Mushroom Burgers
Remove the bay leaf and serve. 80g cherry tomatoes, quartered
Serves 1
½ red chilli, deseeded and finely chopped
1 tsp chopped coriander 1 garlic clove, chopped
Rind and juice of 1 lime ½ green pepper, chopped
½ red chilli, chopped
Mix together 1 crushed garlic clove, 1 finely sliced spring onion, ½ onion, chopped
Mushroom Bake 1 tbsp mixed herbs, 100g minced chicken, 1 tsp olive oil. 100g minced meat
Serves 1 For the salsa: 80g cherry tomatoes, quartered, 1/2 red chilli, 40g mushrooms, chopped
deseeded & finely chopped, 1 tsp chopped coriander, rind & Large romaine leaves
2 tbsp salsa juice of 1 lime
2 mushrooms, chopped Finely chop 1 garlic clove, ½ green pepper and 1/2 red chilli
1 egg Mix together all the burger ingredients, except the oil, and
form into a burger, chill for 30 minutes. Combine the salsa pepper and mix in a bowl with 100g minced meat.
30g cheese, shredded
ingredients in a bowl. Brush the burger with oil and cook Form into a burger and cook to your taste. Meanwhile heat
Place 2 tbsp salsa in a ramekin, add 2 chopped mushrooms, under a high grill for 3-4 mins each side. 1 tbsp butter in a pan and add ½ chopped onion and 40g
crack an egg on top and then top with 30g shredded cheese. Serve with tomato salsa & salad. chopped mushrooms and sauté until cooked.
Microwave for 2 minutes. Put burgers onto large romaine leaves and top with the
onion/mushroom mixture.

Perfect portions Serve with a mixed side salad.

In the first week, weight your food so you get a feel for
portion sizes. From then on, it’s ok to estimate.
 Ingredients
Shopping List Handy to have around the house Notes
Asparagus Avocado Mixed salad leaves
Baby spinach Bacon Atkins snacks (specify)
Beansprouts Beef Butter
Broccoli Cauliflower Parsley & other herbs
Selection of foundation vegetables
Celeriac Cheese
Cheese
Cherry tomatoes Chicken breast
Garlic
Chicken leg Chicken thigh
Chilli Peppers
Chilli Cream cheese
Ground flaxseeds
Cucumber Eggs
Splenda
Feta cheese Goats cheese
Cinnamon & other spices
Gorgonzola cheese Green pepper
Mustard
Ground flaxseed Ham
Olive oil
Kale Minced meat
Soya sauce
Mushroom Mushrooms
Full fat mayonnaise
Olives Onion
Eggs
Parma ham Pepperoni snacks

Pork Belly Red onion
Red pepper Red pepper
Salmon Sausages
Single cream Smoked salmon
Spinach Tin of salmon
Tomatoes Tuna (tinned)
Waterchestnuts