Net Carbs 5g • FV 2.1g
Net Carbs 3.2g • FV 2.6g
Net Carbs 6.6g • FV 3.6g
Net Carbs 1g • FV 0g
Net Carbs 4.7g • FV 4.3g
Net Carbs 6g • FV 6g
Net Carbs 2g • FV 0g
Net Carbs 3g • FV 0g
Net Carbs 3.6g • FV 2.7g
Net Carbs 7.4g • FV 4g
Net Carbs 5.4g • FV 3.1g
Net Carbs 1g • FV 0g
Net Carbs 6g • FV 3g
Net Carbs 2g • FV 0g
Net Carbs 7.9g • FV 7.1g
Net Carbs 3g • FV 0g
Net Carbs 3.8g • FV 3g
Net Carbs 5.7g • FV 4.6g
Net Carbs 2.7g • FV 2g
Net Carbs 7g • FV 2.7g
Net Carbs 7g • FV 5.3g
Net Carbs 3g • FV 0g
Net Carbs 2g • FV 0g
Net Carbs 3.3g • FV 3g
Net Carbs 6.6g • FV 3.9g
Net Carbs 4.8g • FV 4.6g
Net Carbs 2.3g • FV 2.3g
Net Carbs 7g • FV 2.2g
Net Carbs 2g • FV 0g
Net Carbs 4.6g • FV 4.2g
Net Carbs 5g • FV 1.2g
Net Carbs 2g • FV 0g
Net Carbs 7.2g • FV 7.2g
Net Carbs 1g • FV 0g
Net Carbs 6.5g • FV 6.3g
Atkins Frozen
Farmhouse-Style
Sausage Scramble
5 oz ground beef
1 Tbsp olive oil
½ cup chopped green
bell pepper
¼ cup chopped onion
½cup shredded cheddar
1 tsp olive oil
¼ cup chopped onion
2 large eggs
¼ cup shredded Cheddar
1 small zucchini
1½ oz Cheddar
Atkins Milk Chocolate
Delight Shake
Atkins Day Break
Cranberry Almond Bar
5 cherry tomatoes
2 oz fresh mozzarella cheese
1 Tbsp olive oil
1 Tbsp fresh basil
Atkins Meal Chocolate
Chip Granola Bar
4 oz canned tuna
2 Tbsp mayonnaise
½ cup chopped snap peas
¼ cup chopped
red bell pepper
1 medium tomato
Atkins Frozen Sesame
Chicken Stir-Fry
Atkins Snack Coconut
Almond Delight Bar
Atkins Vanilla
Shake
Atkins Frozen Meatloaf with
Portobello Mushroom Gravy
6 oz llet of whitesh
2 cups broccoli orets
1 Tbsp Herb-Butter Blend
½ Hass avocado
2 Tbsp Italian Dressing
7 oz bone-in pork chop
½cup cauliower orets
1 cup mixed greens
½ Hass avocado
2 Tbsp Sherry Vinaigrette
Atkins Frozen Crustless
Chicken Pot Pie
1 cup broccoli orets
1 Tbsp olive oil
6 oz ground beef
1 Tbsp crumbled
blue cheese
1 medium zucchini
1 Tbsp olive oil
½ Hass avocado
½ inch slice tomato
1 cup sliced green bell pepper
2 Tbsp Ranch Dressing
2 celery stalks
2 oz Cheddar
2 cups chopped spinach
1 tsp olive oil
1 small tomato
½ Hass avocado
1 oz Monterey Jack Cheese
Atkins Frozen Crustless
Chicken Pot-Pie
1 cup mixed greens
2 Tbsp Creamy Italian Dressing
Atkins Strawberry
Shake
6 oz chicken breast
1 cup broccoli orets
2 Tbsp Hollandaise Sauce
2 cups mixed greens
2 Tbsp Creamy Italian Dressing
Atkins Frozen Chicken &
Broccoli Alfredo
1½cups mixed greens
2 Tbsp Creamy Italian Dressing
Atkins Frozen
Swedish Meatballs
Atkins Vanilla
Shake
Atkins Meal Strawberry
Almond Bar
½cup chopped
red bell pepper
2 Tbsp Greek Vinaigrette
1 slice bacon
6 oz chicken breast
1 cup mixed greens
½ medium tomato
½ Hass avocado
¼ cup diced Monterey
Jack Cheese
2 Tbsp Blue Cheese Dressing
½medium red bell pepper
1 Tbsp olive oil
2 cups baby spinach
2 large eggs
2 Tbsp heavy cream
¼ cup shredded Monterey
Jack Cheese
Atkins Café
Caramel Shake
Atkins Meal Chocolate
Peanut Butter Bar
¾�cup sliced cucumber
2 Tbsp Greek Vinaigrette
Atkins Snack Caramel
Chocolate Peanut
Nougat Bar
Atkins Frozen
Tex-Mex Scramble
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFASTSNACKLUNCHSNACKDINNER
Total Net Carbs: 20.5g
Foundation Vegetables: 12.6g
Total Net Carbs: 21.8g
Foundation Vegetables: 12.7g
Total Net Carbs: 22.3g
Foundation Vegetables: 13.2g
Total Net Carbs: 22.2g
Foundation Vegetables: 12.3g
Total Net Carbs: 21.9g
Foundation Vegetables: 12.2g
Total Net Carbs: 20.7g
Foundation Vegetables: 13.3g
Total Net Carbs: 21.7g
Foundation Vegetables: 14.7g
ATKINS 20 Standard Meal Plan Week 1
Net Carbs 3g • FV 0g
Net Carbs 2.2g • FV 1.3g
Net Carbs 6g • FV 3g
Net Carbs 5.1g • FV 5g
Net Carbs 5g • FV 2.3g
Net Carbs 5g • FV 2.1g
Net Carbs 3g • FV 0g
Net Carbs 3.9g • FV 3.5g
Net Carbs 2g • FV 0g
Net Carbs 8.4g • FV 7.8g
Net Carbs 8g • FV 5.8g
Net Carbs 1g • FV 0g
Net Carbs 2g • FV 0g
Net Carbs 3.2g • FV 2.2g
Net Carbs 7g • FV 4.1g
Net Carbs 3g • FV 0g
Net Carbs 1.4g • FV 1g
Net Carbs 7.9g • FV 4.7g
Net Carbs 3g • FV 0g
Net Carbs 6.8g • FV 6.2g
Net Carbs 5g • FV 1.2g
Net Carbs 2g • FV 0g
Net Carbs 2g • FV 0g
Net Carbs 5.8g • FV 5g
Net Carbs 7.2g • FV 7g
Net Carbs 5.8g • FV 4.9g
Net Carbs 3g • FV 0g
Net Carbs 3g • FV 4.5g
Net Carbs 1g • FV 0g
Net Carbs 7g • FV 2.2g
Net Carbs 5g • FV 2.1g
Net Carbs 2.9g • FV 2.3g
Net Carbs 6g • FV 2g
Net Carbs 2g • FV 0g
Net Carbs 6.3g • FV 5.7g
Atkins Meal Peanut
Butter Granola Bar
½ Hass avocado
2 Tbsp Ranch Dressing
10 cherry tomatoes
2 Tbsp Aioli
Atkins Frozen
Swedish Meatballs
Atkins Frozen Crustless
Chicken Pot Pie
1 small zucchini
1½ oz Cheddar
Atkins Meal Chocolate
Peanut Butter Bar
Atkins Frozen
Chili Con Carne
1½ cup mixed greens
2 Tbsp Ranch Dressing
Atkins Meal Chocolate
Chip Granola Bar
1 stalk celery
1 oz Monterey Jack Cheese
Atkins Frozen Chicken &
Broccoli Alfredo
2 cups mixed greens
2 Tbsp Creamy Italian Dressing
1 large tomato
2 Tbsp Ranch Dressing
Atkins Meal Peanut
Fudge Granola Bar
Atkins Meal Peanut
Butter Granola Bar
5 cherry tomatoes
1 oz Gouda Cheese
Atkins Frozen
Beef Merlot
Atkins Frozen
Farmhouse-Style
Sausage Scramble
Atkins Frozen
Tex-Mex Scramble
1 Tbsp olive oil
2 cups baby spinach
2 large eggs
1 oz shredded Monterey
Jack Cheese
½ Hass avocado
¼ cup Salsa Cruda
1 large tomato
2 slices bacon
¼ cup shredded cheddar
1 Tbsp olive oil
1 large egg
Atkins Mocha
Latte Shake
Atkins Vanilla
Shake
Atkins Dark Chocolate
Royale Shake
Atkins Snack Caramel
Chocolate Nut Roll Bar
6 oz chicken breast
⁄ medium yellow squash
1 cup mixed greens
3 Tbsp Italian Dressing
4 oz canned tuna
2 Tbsp mayonnaise
1 celery stalk
2 Tbsp chopped cucumber
1 oz Cheddar
½ Hass avocado
Atkins Snack Caramel
Chocolate Peanut
Nougat Bar
Atkins Café
Caramel Shake
Atkins Strawberry
Shake
Atkins Milk Chocolate
Delight Shake
Atkins Frozen Sesame
Chicken Stir-Fry
4 oz diced ham
3 cups shredded Romaine lettuce
1 large tomato
½ Hass avocado
2 Tbsp Sweet
Mustard Dressing
6 oz bone-in pork chop
1⁄cup cauliower orets
1 Tbsp olive oil
2 cups hearts of
Romaine lettuce
¼ cup shredded Cheddar
2 Tbsp Creamy Italian Dressing
6 oz top sirloin steak
7 asparagus spears
1½Tbsp olive oil
2 cups mixed greens
¼ cup chopped
red bell pepper
2 Tbsp Creamy Italian Dressing
6 oz chicken breast
1 Tbsp olive oil
2 cups chopped arugula
8 cherry tomatoes
½ Hass avocado
1 oz crumbled Feta cheese
2 Tbsp Sweet
Mustard Dressing
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFASTSNACKLUNCHSNACKDINNER
Total Net Carbs: 21.3g
Foundation Vegetables: 11.6g
Total Net Carbs: 22.3g
Foundation Vegetables: 13.4g
Total Net Carbs: 21.2g
Foundation Vegetables: 12.1g
Total Net Carbs: 22.1g
Foundation Vegetables: 11.9g
Total Net Carbs: 22.0g
Foundation Vegetables: 13.2g
Total Net Carbs: 19.7g
Foundation Vegetables: 11.6g
Total Net Carbs: 22.2g
Foundation Vegetables: 12.1g
ATKINS 20 Standard Meal Plan Week 2
WEEK 2
WEEK 1
Atkins Frozen Meals
Atkins Bars
Atkins Shakes
Atkins Treats
Bacon
Bone-in Pork Chop
Tuna
Chicken Breasts
Eggs
Ground Beef
Whitesh
Basil
Broccoli
Cauliower
Celery
Cucumbers
Green or Red Bell Peppers
Hass Avocados
Mixed Greens
Onions
Snap Peas
Spinach
Tomatoes
Zucchini
Olive Oil Blue Cheese
Cheddar Cheese
Fresh Mozzarella Cheese
Monterey Jack Cheese
Blue Cheese Dressing
Creamy Italian Dressing
Greek Vinaigrette
Italian Dressing
Ranch Dressing
Sherry Vinaigrette
Heavy Cream
Herb-Butter Blend
Hollandaise Sauce
Mayonnaise
Atkins Frozen Meals
Atkins Bars
Atkins Shakes
Atkins Treats
Bacon
Bone-In Pork Chop
Tuna
Chicken Breasts
Ham
Eggs
Top Sirloin Steak
Arugula
Asparagus
Cauliower
Celery
Cucumber
Hass Avocados
Red Bell Pepper
Romaine Lettuce/Mixed Greens
Spinach
Tomatoes
Yellow Squash
Zucchini
Olive Oil Cheddar Cheese
Feta Cheese
Gouda Cheese
Mayonnaise
Monterey Jack Cheese
Creamy Italian Dressing
Italian Dressing
Ranch Dressing
Sweet Mustard Dressing
Aioli
Salsa Cruda
10 new items for the Week 2 shopping list appear in italics.
Select sauces and condiments without added sugar.
Atkins Products Proteins Vegetables Fats Other
Atkins Products Proteins Vegetables Fats Other
ATKINS 20 Standard Meal Plan Shopping List