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Meal Plans Atkins Diet

Making a meal plans Atkins Diet menu is not hard, but you must follow the strict guidelines of how many carbohydrates you're allowed to intake for the particular phase you're in. Planning out meals that adhere to Atkins Diet regulations is a very good idea, because many Atkins dieters have trouble managing the carbohydrate limitations. Having an outline of set meals makes it easier to stick to the plan no matter which phase you're in.

Meal Plans Atkins Diet

Two Week Induction Phase

These meal plans contain no more than 20 grams of net carbs per day – all that is allowed during this phase. The salads and greens mentioned here and in any phase are to be dressed only with oils and vinegar unless otherwise noted.

Option One

Breakfast

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

Lunch

• Chicken salad on one roll
• Small tossed green salad

Dinner

• Greek salad
• Leg of lamb
• Small serving of green beans

Snack

• Gouda cheese and olives

Option Two

Breakfast

• Bacon and onion omelet
• Sautéed mushrooms

Lunch

• Sliced roast pork
• Horseradish cream
• Small tossed green salad

Dinner

• Egg dumpling soup
• Green beans and artichokes

Snack

• Guacamole with endive spears

Ongoing Weight Loss Phase

The sample meals here include no more than 45 grams of net carbs per day – all that is allowed during this phase. Keep in mind that your own Critical Carbohydrate level for losing weight may be higher or lower than this number.

Option One

Breakfast

• Two eggs with smoked salmon and goat cheese
• Handful of 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 Two

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

The sample meals here include no more than 60 grams of net carbs per day – all that is allowed in this phase.

Option One

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 Two

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

The meal plans here contain no more than 75 grams of net carbs per day and are designed to help you maintain your healthy body.

Option One

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

Snack

• Slices of vegetables with hummus

Option Two

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

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You can of course alter any of these meal plans to better suit your lifestyle and that of your family; just keep in mind the carb limits. The important key is planning ahead, which gives you a greater shot at success. If you like to cook you can even get creative and concoct your own series of Atkins recipes and meal plans!

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