ATKINS 40 Foodie Meal Plan
MONDAY TUESDAY
2 small tomatoes
BREAKFAST
1 Tbsp olive oil
2 eggs
2oz turkey sausage
Net Carbs 5.6g • FV 4.9g
½ cup fresh pineapple chunks
½ cup cottage cheese
SNACK
Net Carbs 13.8g • FV 0g
6 oz fillet of salmon
1/3 cup wild rice
1 cup mixed greens
LUNCH
¼ cup sliced cucumbers
¼ cup sliced mushrooms
2 Tbsp Sherry Vinaigrette
Net Carbs 14.8g • FV 3.6g
Atkins Advantage
SNACK
Strawberry Shake
Net Carbs 1g • FV 0g
6 oz rotisserie chicken
2 cups mixed greens
DINNER
½ Hass avocado
2 Tbsp Sherry Vinaigrette
Net Carbs 4.4g • FV 4g
Total Net Carbs: 39.6g
Foundation Vegetables: 12.5g Foundation Vegetables: 12.7g
Week 1
WEDNESDAY THURSDAY
¼ cup chopped
½ cup cooked oatmeal red bell pepper
½ cup chopped green bell pepper
2 eggs
2 pieces bacon
½ Hass avocado
1 oz pepper jack cheese
4 Tbsp Salsa Cruda
Net Carbs 12.4g • FV 0g Net Carbs 4.8g • FV 4.1g
½ cup raspberries 1 oz pepper jack cheese
½ cup Greek yogurt 2 whole wheat crackers
Net Carbs 7.9g • FV 0g Net Carbs 6.4g • FV 0g
6 oz grilled chicken
1 Tbsp olive oil 5 oz hamburger
1 oz Cheddar
2 cups mixed greens
1 small tomato
1 small tomato
½ Hass avocado
½ Hass avocado
1 Flatout Original Light Wrap
2 Tbsp Caesar Dressing
Net Carbs 7.9g • FV 6.5g Net Carbs 10.2g • FV 3.8g
2 celery stalks ½ small banana
¼ cup hummus 2 Tbsp peanut butter
Net Carbs 7g • FV 2g Net Carbs 14.2g • FV 0g
6 oz grilled chicken
6 oz steak
1 cup broccoli
2 cups baby spinach
1 Tbsp olive oil
½ cup chopped zucchini
2 cups mixed greens
2 Tbsp Ranch Dressing
2 Tbsp Creamy Italian Dressing
Net Carbs 5.2g • FV 4.2g Net Carbs 4.5g • FV 4.3g
Total Net Carbs: 40.4g Total Net Carbs: 40.1g
Foundation Vegetables: 12.2g
FRIDAY SATURDAY
5 oz ground beef
Atkins Frozen
Bacon Scramble
1/3 cup chopped onion
¼ cup shred Cheddar
7-inch low-carb tortilla
Net Carbs 9.6g • FV 6.3g Net Carbs 5g • FV .4g
1 medium carrot 1 oz Cheddar
¼ cup hummus ½ small apple
Net Carbs 9.1g • FV 0g Net Carbs 8.9g • FV 0g
6 oz turkey cutlets
5 oz ham 2 cups baby spinach
2 cups baby spinach ½ cup sliced green bell pepper
1/2 Hass avocado ¼ cup sliced cucumbers
2 Tbsp Ranch Dressing ½ Hass avocado
2 Tbsp Creamy Italian Dressing
Net Carbs 5.5g • FV 4.1g Net Carbs 7.8g • FV 7.6g
2 celery stalks 2 celery stalks
1 oz Cheddar 1 oz Cheddar
Net Carbs 2.4g • FV 2g Net Carbs 2.4g • FV 2g
7 oz bone-in pork chop
6 oz fillet of whitefish
½ small baked potato
¼ cup cooked quinoa
1 Tbsp butter
1 cup green beans
2 cups mixed greens
1 Tbsp butter
2 Tbsp Sherry Vinaigrette
Net Carbs 12.9g • FV 4.3g Net Carbs 16.2g • FV 2.7g
Total Net Carbs: 39.5g Total Net Carbs: 40.3g
Foundation Vegetables: 16.7g Foundation Vegetables: 12.7g
SUNDAY
2 cups baby spinach
4 oz turkey sausage 1 Tbsp olive oil
2 small tomatoes 2 eggs
1 slice whole grain toast ½ medium bell pepper
¼ cup shred Monterey Jack cheese
Net Carbs 16.9g • FV 4.9g Net Carbs 6.2g • FV 5.3g
Atkins Advantage ½ medium pear
1 slice Cheddar
Caramel Chocolate
Peanut Nougat Bar
Net Carbs 2g • FV 0g Net Carbs 11.4g • FV 0g
4 oz tuna 5 oz ham
1 celery stalk 2 cups mixed greens
½ cup chopped red bell pepper 1 small tomato
2 Tbsp mayonnaise 2 Tbsp Blue Cheese Dressing
Net Carbs 4g • FV 4g Net Carbs 6.3g • FV 5.2g
½ medium zucchini ½ cup chopped bell pepper
¼ cup hummus 2 Tbsp Ranch Dressing
Net Carbs 7.2g • FV 2.2g Net Carbs 3.1g • FV 2.2g
6 oz hamburger
1 oz Cheddar 6 oz chicken
1 small tomato ¾ cup stir-fry vegetables
½ Hass avocado 1 Tbsp olive oil
½ small corn on the cob 1 Tbsp tamari sauce
1 Tbsp butter ¼ cup brown rice
Net Carbs 10g • FV 3.8g Net Carbs 14.5g • FV 3g
Total Net Carbs: 40.3g Total Net Carbs: 41.5g
Foundation Vegetables: 12.7g Foundation Vegetables: 15.7g
 ATKINS 40 Foodie Meal Plan Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Atkins Advantage 2 eggs 2 small tomatoes

Atkins Advantage 2eggs
½ cup cooked oatmeal 2 eggs Strawberry Almond Bar ½ Hass avocado 4 oz turkey sausage
BREAKFAST

Chocolate Chip Granola Bar 1 medium tomato

¼ cup blackberries ¼ cup shred Cheddar 1 oz pepper jack cheese ½ whole wheat English muffin 2 oz Canadian bacon
5 large strawberries 2 oz turkey sausage 2 Tbsp Salsa Cruda 1/3 cup blueberries 4 Tbsp Salsa Cruda 1 tsp sugar-free peach jam 2 Tbsp Hollandaise Sauce
½ cup Greek yogurt 1 slice whole grain toast 1 Tbsp cream cheese

Net Carbs 8.1g • FV 0g Net Carbs 13.7g • FV 0g Net Carbs 2g • FV .9g Net Carbs 13.5g • FV 0g Net Carbs 16.7g • FV 3g Net Carbs 16.9g • FV 4.9g Net Carbs 5.2g • FV 3.3g

5 cherry tomatoes Atkins Advantage Vanilla Shake

1 medium carrot 1 small tomato 2 celery stalks 12 whole almonds ½ cup sliced mango
SNACK

1 celery stalk ½ cup cottage cheese 2 Tbsp Blue Cheese Dressing 1 oz Cheddar 2 oz mozzarella cheese ½ cup cottage cheese
½ C blackberries
¼ cup hummus

Net Carbs 10.1g • FV 1g Net Carbs 6.6g • FV 2.5g Net Carbs 3.1g • FV 2.3g Net Carbs 2.4g • FV 2g Net Carbs 4.3g • FV 0g Net Carbs 1.3g • FV 0g Net Carbs 16.7g • FV 0g

5 oz hamburger 6 oz chicken 5 oz hamburger

6 oz chicken 4 oz tuna
5 oz ham 6 oz grilled chicken ½ cup sliced mushrooms
½ Hass avocado 1 oz pepper jack cheese 1 ½ celery stalks 2 cups Romaine hearts
2 cups mixed greens 6 stalks 1 Tbsp olive oil
7-inch low-carb tortilla 1 small tomato 2 Tbsp mayonnaise ½ cup chopped bell pepper
LUNCH

1 small tomato Asparagus 1 Flatout Original Light Wrap

2 cups mixed greens ½ Hass avocado 3 cups mixed greens 1/3 cup edamame
2 Tbsp Blue Cheese Dressing 2 Tbsp Sherry Vinaigrette 2 cups mixed greens
2 Tbsp Sherry Vinaigrette ½ 4-inch whole wheat pita pocket ½ Hass avocado 2 Tbsp Creamy Italian Dressing
2 Tbsp Sherry Vinaigrette

Net Carbs 7.4g • FV 4g Net Carbs 11.4g • FV 3.8g Net Carbs 2.8g • FV 2.8g Net Carbs 8.7g • FV 5.2g Net Carbs 6.3g • FV 5.2g Net Carbs 2.8g • FV 2.4g Net Carbs 10.6g • FV 4.1g

1 medium tomato
2 oz mozzarella cheese 1 small tomato 2 celery stalks
1/2 cup sliced cucumbers 2 Tbsp almond butter 1 oz pepper jack cheese ½ cup vegetable juice
3 large basil leaves ½ cup cottage cheese 1 oz Cheddar
½ small apple 2 whole wheat crackers 1 oz Cheddar
SNACK

2 Tbsp Creamy Italian Dressing

2 tsp balsamic vinegar
and oil (1 tsp each)

Net Carbs 4.2g • FV 3.3g Net Carbs 3.5g • FV 3.3g Net Carbs 14.1g • FV 0g Net Carbs 6.4g • FV 0g Net Carbs 4.9g • FV 4.5g Net Carbs 6.6g • FV 2.5g Net Carbs 2.4g • FV 2g

6 oz steak 6 oz chicken
5 oz Italian sausages 6 oz chicken 7 oz bone-in pork chop 6 o z turkey cutlets
Atkins Frozen Sesame Chicken ½ cup green beans ½ cup green beans
¼ medium onion, sliced ½ cup sliced zucchini 1 1/3 cup cauliflower florets 2 cups baby spinach
1 Tbsp olive oil 1 Tbsp butter
½ medium red bell pepper, sliced 1 Tbsp butter 1 Tbsp butter ½ cup chopped green bell pepper 2 Tbsp sliced almonds
DINNER

2 cups mixed greens ½ cup snow peas ¼ acorn squash

2 cups mixed greens 2 cups mixed greens 2 Tbsp Sweet Mustard Dressing 2 cups arugula
2 Tbsp Ranch Dressing ¼ cup wild rice 1 Tbsp butter
2 Tbsp Blue Cheese Dressing 2 Tbsp Ranch Dressing 2 Tbsp Fresh Raspberry Vinaigrette
2 Tbsp sugar-free pancake syrup

Net Carbs 8.8g • FV 7.2g Net Carbs 5g • FV 4.1g Net Carbs 19g • FV 6.2g Net Carbs 7.9g • FV 6.9g Net Carbs 6.2g • FV 5g Net Carbs 12.2g • FV 2.1g Net Carbs 4.7g • FV 2.8g
Total Net Carbs: 38.6g Total Net Carbs: 40.2g Total Net Carbs: 41g Total Net Carbs: 38.9g Total Net Carbs: 38.4g Total Net Carbs: 39.8g Total Net Carbs: 39.6g
Foundation Vegetables: 15.5g Foundation Vegetables: 13.7g Foundation Vegetables: 12.2g Foundation Vegetables: 14.1g Foundation Vegetables: 17.7g Foundation Vegetables: 11.9g Foundation Vegetables: 12.2g
ATKINS 40 Standard Meal Plan Shopping List
WEEK 1

Atkins Products Proteins Vegetables Fats Other

Atkins Frozen Meals Bacon Arugula Olive Oil Greek Yogurt
Atkins Bars Bone-In Pork Chop Black Olives Butter Banana
Atkins Shakes Chicken Broccoli Cantaloupe
Brussels Sprouts Pineapple
Atkins Treats Eggs
Carrots Raspberries
Ground Beef Cauliflower Strawberries
Prosciutto Celery Cheddar Cheese
Salmon Corn On The Cob Pepper Jack Cheese
Steak Cucumbers Blue Cheese Dressing
Tuna Green Beans Creamy Italian Dressing
Hass Avocados Fresh Raspberry Vinaigrette
Turkey Sausage
Onions Sherry Vinaigrette
Whitefish Potato Tamari Sauce
Radishes Brown Rice
Red or Green Bell Peppers Cottage Cheese
Romaine Lettuce/Mixed Greens Hummus
Sliced Mushrooms Mayonnaise
Spinach Salsa Cruda
Stir-Fry Vegetables Flatout Original Light Wrap
Tomatoes Low-Carb Tortilla
Zucchini Oatmeal

WEEK 2

Atkins Products Proteins Vegetables Fats Other

Atkins Frozen Meals Bone-In Pork Chop Acorn Squash Olive Oil Greek Yogurt
Atkins Bars Canadian Bacon Arugula Butter Apple
Atkins Shakes Chicken Asparagus Blueberries
Cantaloupe
Atkins Treats Eggs Broccoli
Pepper Jack Cheese
Ground Beef Cauliflower Blue Cheese Dressing
Ham Celery Creamy Italian Dressing
Italian Sausages Cucumber Fresh Raspberry Vinaigrette
Tuna Hass Avocados Ranch Dressing
Turkey Sausage Onions Sherry Vinaigrette
Sweet Mustard Dressing
Red or Green Bell Peppers
Almond Butter
Romaine Lettuce/Mixed Greens Hollandaise Sauce
Sliced Mushrooms Mayonnaise
Spinach Salsa Cruda
Tomatoes Sugar-Free Pancake Syrup
Zucchini Flatout Original Light Wrap
Low-Carb Tortilla
Oatmeal
Whole Grain Toast
Whole Wheat Crackers
Whole Wheat English Muffin
Whole Wheat Pita Pocket

16 new items for the Week 2 shopping list appear in italics.

Select sauces and condiments without added sugar.