Atkins Diet 7 Day Meal Plan Phase 1
7-DAY PLAN:
Atkins Diet Phase 1
Day 1
- Breakfast: 2 scrambled eggs with cheese, 2 slices of bacon, 1/2 avocado
- Lunch: Grilled chicken Caesar salad with low-carb dressing, 1/2 cup of cherry tomatoes
- Dinner: Grilled salmon with lemon butter sauce, 1 cup of steamed asparagus, 1/2 cup of sautéed mushrooms
- Snack: 1 oz of almonds
Day 2
- Breakfast: Vegetable omelet with cheese and spinach, 2 slices of bacon
- Lunch: Turkey and cheese lettuce wrap, 1/2 cup of baby carrots
- Dinner: Baked chicken with garlic and herb seasoning, 1 cup of roasted broccoli, 1/2 cup of cauliflower rice
- Snack: 1 hard-boiled egg
Day 3
- Breakfast: Cream cheese pancakes, 2 slices of bacon
- Lunch: Tuna salad with avocado mayo, 1/2 cup of celery sticks
- Dinner: Grilled flank steak, 1 cup of roasted Brussels sprouts, 1/2 cup of mashed cauliflower
- Snack: 1 oz of macadamia nuts
Day 4
- Breakfast: Bacon and cheese frittata, 1/2 avocado
- Lunch: Greek salad with grilled chicken, 1/2 cup of cucumber slices
- Dinner: Lemon garlic shrimp, 1 cup of sautéed spinach, 1/2 cup of zucchini noodles
- Snack: 1 string cheese
Day 5
- Breakfast: Almond flour waffles with sugar-free syrup, 2 slices of bacon
- Lunch: Zucchini boats with ground beef and cheese, 1/2 cup of cherry tomatoes
- Dinner: Pork chops with apple slaw, 1 cup of roasted Brussels sprouts, 1/2 cup of mashed cauliflower
- Snack: 1 oz of almonds
Day 6
- Breakfast: Sausage and cheese omelet, 1/2 avocado
- Lunch: Grilled chicken with pesto, 1/2 cup of roasted red peppers
- Dinner: Beef and broccoli stir-fry, 1 cup of sautéed bok choy, 1/2 cup of cauliflower rice
- Snack: 1 hard-boiled egg
Day 7
- Breakfast: Cream cheese pancakes, 2 slices of bacon
- Lunch: Tuna salad with avocado mayo, 1/2 cup of celery sticks
- Dinner: Lemon garlic chicken, 1 cup of roasted asparagus, 1/2 cup of mashed cauliflower
- Snack: 1 oz of macadamia nuts
