Atkins Diet 7 Day Meal Plan Phase 3
7-DAY PLAN:
Atkins Diet Phase 3
Day 1
- Breakfast: 2 large eggs scrambled with 1 oz. cheese, 2 strips of bacon, and 1/2 cup of sliced strawberries
- Lunch: Salad with 2 cups of mixed greens, 4 oz. grilled chicken breast, 1/4 avocado, 1/4 cup cherry tomatoes, 2 tbsp. chopped nuts, and 2 tbsp. low-carb dressing
- Dinner: 4 oz. grilled salmon with 1/4 cup pesto sauce, 1/2 cup roasted asparagus, and 1/2 cup cauliflower rice
- Snack: 1 small apple with 2 tbsp. almond butter
Day 2
- Breakfast: 2 large eggs fried in butter, 2 slices of Canadian bacon, and 1/2 cup of mixed berries
- Lunch: 4 oz. grilled shrimp with 1/2 cup of mixed vegetables, 1/4 cup hummus, and 1 oz. of cheese
- Dinner: 4 oz. grilled pork tenderloin with 1/2 cup of grilled zucchini, 1/2 cup of roasted butternut squash, and 2 tbsp. of low-carb barbecue sauce
- Snack: 1/4 cup of mixed nuts
Day 3
- Breakfast: 2 large eggs scrambled with 1/4 cup of diced ham, 1/4 cup of diced peppers, and 1 oz. of cheese
- Lunch: 4 oz. roasted turkey breast with 1/2 cup of mixed greens, 1/4 avocado, 1/4 cup of cherry tomatoes, and 2 tbsp. of low-carb dressing
- Dinner: 4 oz. grilled chicken breast with 1/2 cup of grilled portobello mushrooms, 1/2 cup of sautéed spinach, and 2 tbsp. of garlic butter sauce
- Snack: 1 small peach
Day 4
- Breakfast: 2 large eggs fried in butter, 2 slices of bacon, and 1/2 cup of mixed berries
- Lunch: 4 oz. grilled salmon with 1/2 cup of mixed vegetables, 1/4 cup hummus, and 1 oz. of cheese
- Dinner: 4 oz. grilled steak with 1/2 cup of roasted Brussels sprouts, 1/2 cup of roasted cauliflower, and 2 tbsp. of low-carb mushroom sauce
- Snack: 1 small apple with 2 tbsp. almond butter
Day 5
- Breakfast: 2 large eggs scrambled with 1/4 cup of diced ham, 1/4 cup of shredded cheddar cheese, and 1/4 cup of diced bell peppers.
- Snack: 1/2 cup of cottage cheese with 1/4 cup of blueberries.
- Lunch: Grilled chicken breast with a side of mixed greens topped with 1/4 cup of cherry tomatoes, 1/4 cup of sliced cucumbers, and 2 tablespoons of balsamic vinaigrette.
- Snack: 1/4 cup of almonds.
- Dinner: Grilled salmon with a side of steamed asparagus topped with 1 tablespoon of butter.
Day 6
- Breakfast: 2 slices of Canadian bacon with 1/2 cup of sautéed spinach and 1/4 cup of sliced mushrooms.
- Snack: 1/2 cup of sliced cucumbers with 2 tablespoons of hummus.
- Lunch: Grilled shrimp with a side of cauliflower rice mixed with 1/4 cup of diced onions and 1/4 cup of diced bell peppers.
- Snack: 1 hard-boiled egg.
- Dinner: Grilled steak with a side of roasted Brussels sprouts topped with 1 tablespoon of olive oil.
Day 7
- Breakfast: 2 large eggs fried in 1 tablespoon of coconut oil with 1/4 cup of sautéed spinach.
- Snack: 1/2 cup of sliced bell peppers with 2 tablespoons of ranch dressing.
- Lunch: Grilled chicken breast with a side of mixed greens topped with 1/4 cup of diced cucumbers, 1/4 cup of diced cherry tomatoes, and 2 tablespoons of Caesar dressing.
- Snack: 1/2 cup of cottage cheese with 1/4 cup of raspberries.
- Dinner: Grilled pork chops with a side of steamed broccoli topped with 1 tablespoon of butter.
