atkins 20 standard meal plan v2

Net Carbs 5g • FV 2.1g

Net Carbs 3.2g • FV 2.6g


Net Carbs 1g • FV 0g






Net Carbs 7.4g • FV 4g


























Atkins Frozen Farmhouse-Style

Sausage Scramble

5 oz ground beef1 Tbsp olive oil

½ cup chopped green bell pepper

¼ cup chopped onion½ cup shredded cheddar

1 tsp olive oil¼ cup chopped onion

2 large eggs¼ cup shredded Cheddar

1 small zucchini1½ oz Cheddar Atkins Milk Chocolate

Delight ShakeAtkins Day Break

Cranberry Almond Bar

5 cherry tomatoes2 oz fresh mozzarella cheese

1 Tbsp olive oil1 Tbsp fresh basil

Atkins Meal ChocolateChip Granola Bar

4 oz canned tuna2 Tbsp mayonnaise

½ cup chopped snap peas¼ cup chopped red bell pepper

1 medium tomato

Atkins Frozen SesameChicken Stir-Fry

Atkins Snack Coconut Almond Delight Bar

Atkins VanillaShake

Atkins Frozen Meatloaf with Portobello Mushroom Gravy

6 oz fillet of whitefish2 cups broccoli florets

1 Tbsp Herb-Butter Blend½ Hass avocado

2 Tbsp Italian Dressing

7 oz bone-in pork chop½ cup cauliflower florets

1 cup mixed greens½ Hass avocado

2 Tbsp Sherry Vinaigrette

Atkins Frozen CrustlessChicken Pot Pie

1 cup broccoli florets1 Tbsp olive oil

6 oz ground beef1 Tbsp crumbled

blue cheese1 medium zucchini

1 Tbsp olive oil½ Hass avocado

½ inch slice tomato

1 cup sliced green bell pepper2 Tbsp Ranch Dressing

2 celery stalks2 oz Cheddar

2 cups chopped spinach1 tsp olive oil

1 small tomato½ Hass avocado

1 oz Monterey Jack Cheese

Atkins Frozen CrustlessChicken Pot-Pie

1 cup mixed greens2 Tbsp Creamy Italian Dressing

Atkins Strawberry Shake

6 oz chicken breast1 cup broccoli florets

2 Tbsp Hollandaise Sauce2 cups mixed greens

2 Tbsp Creamy Italian Dressing

Atkins Frozen Chicken &Broccoli Alfredo

1½ cups mixed greens2 Tbsp Creamy Italian Dressing

Atkins FrozenSwedish Meatballs

Atkins VanillaShake

Atkins Meal Strawberry Almond Bar

½ cup choppedred bell pepper

2 Tbsp Greek Vinaigrette

1 slice bacon6 oz chicken breast1 cup mixed greens½ medium tomato

½ Hass avocado¼ cup diced Monterey

Jack Cheese2 Tbsp Blue Cheese Dressing

½ medium red bell pepper1 Tbsp olive oil

2 cups baby spinach2 large eggs

2 Tbsp heavy cream ¼ cup shredded Monterey

Jack Cheese

Atkins CaféCaramel Shake

Atkins Meal ChocolatePeanut Butter Bar

¾�cup sliced cucumber2 Tbsp Greek Vinaigrette

Atkins Snack Caramel Chocolate Peanut

Nougat Bar

Atkins Frozen Tex-Mex Scramble

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREA

KFA

STSN

ACK

LUN

CH

SNA

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DIN

NER

Total Net Carbs: 20.5gFoundation Vegetables: 12.6g







ATKINS 20 Standard Meal Plan Week 1




































Atkins Meal PeanutButter Granola Bar

½ Hass avocado2 Tbsp Ranch Dressing

10 cherry tomatoes2 Tbsp Aioli

Atkins FrozenSwedish Meatballs

Atkins Frozen CrustlessChicken Pot Pie

1 small zucchini1½ oz Cheddar

Atkins Meal Chocolate Peanut Butter Bar

Atkins FrozenChili Con Carne

1½ cup mixed greens2 Tbsp Ranch Dressing

Atkins Meal ChocolateChip Granola Bar

1 stalk celery1 oz Monterey Jack Cheese

Atkins Frozen Chicken &Broccoli Alfredo

2 cups mixed greens2 Tbsp Creamy Italian Dressing

1 large tomato2 Tbsp Ranch Dressing

Atkins Meal PeanutFudge Granola Bar

Atkins Meal PeanutButter Granola Bar

5 cherry tomatoes1 oz Gouda Cheese

Atkins FrozenBeef Merlot

Atkins Frozen Farmhouse-Style

Sausage Scramble

Atkins Frozen Tex-Mex Scramble

1 Tbsp olive oil2 cups baby spinach

2 large eggs1 oz shredded Monterey

Jack Cheese½ Hass avocado

¼ cup Salsa Cruda

1 large tomato2 slices bacon

¼ cup shredded cheddar1 Tbsp olive oil

1 large egg

Atkins MochaLatte Shake

Atkins VanillaShake

Atkins Dark ChocolateRoyale Shake

Atkins Snack Caramel Chocolate Nut Roll Bar

6 oz chicken breast1⁄3 medium yellow squash

1 cup mixed greens3 Tbsp Italian Dressing

4 oz canned tuna2 Tbsp mayonnaise

1 celery stalk2 Tbsp chopped cucumber

1 oz Cheddar½ Hass avocado

Atkins Snack Caramel Chocolate Peanut

Nougat Bar

Atkins CaféCaramel Shake

Atkins StrawberryShake

Atkins Milk ChocolateDelight Shake

Atkins Frozen SesameChicken Stir-Fry

4 oz diced ham3 cups shredded Romaine lettuce

1 large tomato½ Hass avocado

2 Tbsp Sweet Mustard Dressing

6 oz bone-in pork chop11⁄3 cup cauliflower florets

1 Tbsp olive oil2 cups hearts ofRomaine lettuce

¼ cup shredded Cheddar2 Tbsp Creamy Italian Dressing

6 oz top sirloin steak7 asparagus spears

1½ Tbsp olive oil2 cups mixed greens

¼ cup choppedred bell pepper

2 Tbsp Creamy Italian Dressing

6 oz chicken breast1 Tbsp olive oil

2 cups chopped arugula8 cherry tomatoes

½ Hass avocado1 oz crumbled Feta cheese

2 Tbsp SweetMustard Dressing

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREA

KFA

STSN

ACK

LUN

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ATKINS 20 Standard Meal Plan Week 2

WEEK 2

WEEK 1

Atkins Frozen MealsAtkins BarsAtkins ShakesAtkins Treats

BaconBone-in Pork ChopTunaChicken BreastsEggsGround Beef Whitefish

BasilBroccoliCauliflowerCeleryCucumbersGreen or Red Bell PeppersHass AvocadosMixed GreensOnionsSnap PeasSpinachTomatoes Zucchini

Olive Oil Blue CheeseCheddar CheeseFresh Mozzarella CheeseMonterey Jack CheeseBlue Cheese DressingCreamy Italian DressingGreek VinaigretteItalian DressingRanch DressingSherry VinaigretteHeavy CreamHerb-Butter BlendHollandaise SauceMayonnaise

Atkins Frozen MealsAtkins BarsAtkins ShakesAtkins Treats

BaconBone-In Pork ChopTunaChicken BreastsHamEggsTop Sirloin Steak

ArugulaAsparagus CauliflowerCeleryCucumberHass AvocadosRed Bell PepperRomaine Lettuce/Mixed GreensSpinachTomatoes Yellow SquashZucchini

Olive Oil Cheddar CheeseFeta CheeseGouda CheeseMayonnaiseMonterey Jack CheeseCreamy Italian DressingItalian DressingRanch DressingSweet Mustard DressingAioliSalsa 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

atkins 20 standard meal plan v2

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