Atkins 20® - Standard Meal Plan Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Atkins Frozen Ham Beef Sauteed with Eggs Scrambled with Red Bell Pepper Filled Tomato, Avocado,
Atkins Chocolate Atkins Frozen Bacon
and Cheese Omelet Peppers and Onions Sauteed Onions and Almond Caramel Bar with Creamy Eggs and Spinach and Monterey Scramble
Topped with Cheese Cheddar Cheese Spinach Jack Stacks

Net Carbs: 4g Net Carbs: 9.9g Net Carbs: 4.6g Net Carbs: 2g Net Carbs: 4.7g Net Carbs: 4.9g Net Carbs: 5g
FV 0g FV 9.5g FV 3.1g FV 0g FV 3.5g FV 4.6g FV .4g

Atkins Caramel ½ cup chopped

Snack

1 cup sliced red bell Atkins Peanut Butter

Muffin in a Minute Atkins French Vanilla 2 stalks celery
pepper Chocolate Peanut red bell pepper Fudge Crisp Bar
Shake 2 Tbsp cream cheese
2 Tbsp Ranch Dressing Nougat Bar 2 Tbsp Ranch Dressing

Net Carbs: 4.4g Net Carbs: 2g Net Carbs: 2g Net Carbs: 4.8g Net Carbs: 1g Net Carbs: 3.2g Net Carbs: 2g
FV 3.8g FV 0g FV 0g FV 4.3g FV 0g FV 2g FV 0g

Atkins Frozen Chili

Atkins Frozen Beef
Lunch

Con Carne Atkins Creamy Atkins Chocolate Atkins Frozen Orange Tuna-Celery Salad
Fiesta Taco Bowl Cobb Salad
2 cups mixed greens Chocolate Shake Peanut Butter Bar Chicken with Mixed Greens
½ Hass avocado
2 Tbsp Italian Dressing

Net Carbs: 6.9g Net Carbs: 3g Net Carbs: 7.3g Net Carbs: 4.1g Net Carbs: 3g Net Carbs: 7g Net Carbs: 2.4g
FV 3.4g FV 0g FV 5.8g FV 3g FV 0g FV 3.9g FV 2.4g

1 cup sliced cucumber Atkins Milk Chocolate

Snack

Atkins Strawberry 5 whole snap peas Atkins Caramel 2 celery stalks Atkins French Vanilla
2 Tbsp Green Goddess Delight Shake Shake
Shake 2 oz Cheddar Chocolate Nut Roll Bar 2 oz Cheddar
Dressing

Net Carbs: 1g Net Carbs: 1.7g Net Carbs: 3g Net Carbs: 2.7g Net Carbs: 4.3g Net Carbs: 2g Net Carbs: 1g
FV 0g FV 1g FV 0g FV 2g FV 3.3g FV 0g FV 0g

Atkins Frozen
Atkins Frozen
Dinner

Chicken Chorizo and Crustless Chicken Pot Stuffed Pork Chops with
Atkins Frozen Beef Fish with Artichoke Meatloaf with
Cauliflower Saute with Pie Fonduta and Fennel Stuffed Eggplant
Merlot Sauce Portobello Mushroom
Cheese and Sausage ½ cup Brussels sprouts Gratinata
Gravy
1 Tbsp olive oil

Net Carbs: 6g Net Carbs: 6g Net Carbs: 5.2g Net Carbs: 7g Net Carbs: 8.5g Net Carbs: 4.1g Net Carbs: 11.7g
FV 4.9g FV 2g FV 4.8g FV 2.7g FV 5.8g FV 2.5g FV 11g

Total Net Carbs: 22.3g Total Net Carbs: 22.6g Total Net Carbs: 22.1g Total Net Carbs: 20.6g Total Net Carbs: 21.5g Total Net Carbs: 21.2g Total Net Carbs: 22.1g
Total FV 12.1g Total FV 12.5g Total FV 13.7g Total FV 12g Total FV 12.6g Total FV 13g Total FV 13.8g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables
 Atkins 20® - Standard Meal Plan Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Cheese and Spinach Atkins Frozen

Atkins Vanilla Atkins Frozen Atkins Chocolate Cheddar Omelet with Pumpkin Flax
Omelet Topped with Farmhouse-Style
Pecan Crisp Bar Bacon Scramble Almond Caramel Bar Avocado and Salsa Pancakes
Avocado and Salsa Sausage Scramble

Net Carbs: 3g Net Carbs: 5g Net Carbs: 4.7g Net Carbs: 2g Net Carbs: 5g Net Carbs: 4.3g Net Carbs: 2.9g
FV 0g FV .4g FV 4.2g FV 0g FV 2.1g FV 3.3g FV 1.1g

10 black olives
Snack

1 medium tomato Atkins Strawberry Atkins French Vanilla Atkins Peanut Fudge Atkins French Vanilla Atkins Peanut Butter
1 oz Monterey Jack
2 Tbsp Aioli Shake Shake Granola Bar Shake Fudge Crisp Bar
Cheese

Net Carbs: 3.6g Net Carbs: 1g Net Carbs: 1g Net Carbs: 1.5g Net Carbs: 2g Net Carbs: 1g Net Carbs: 2g
FV 3.3g FV 0g FV 0g FV 1.4g FV 0g FV 0g FV 0g

Atkins Frozen Atkins Frozen Beef

Grilled Chicken over Atkins Frozen
Lunch

Atkins Frozen Chili Atkins Almond Mexican-Style Chicken Atkins Plus Vanilla Fiesta Taco Bowl
Baby Spinach, Tomato and Vegetables Crustless Chicken
Con Carne Coconut Bar Shake ½ Hass avocado
and Avocado Salad Fresh Broccoli Salad Pot Pie
¼ cup Salsa Cruda

Net Carbs: 5g Net Carbs: 6g Net Carbs: 3g Net Carbs: 10.4g Net Carbs: 1g Net Carbs: 5g Net Carbs: 8.8g
FV 2.1g FV 4.9g FV 0g FV 6.5g FV 0g FV 2.3g FV 7.3g

½ Hass avocado 1 portobello mushroom 1 small tomato

Snack

Atkins Peanut Butter cap Atkins Strawberry ½ Hass avocado Atkins Chocolate Atkins Strawberry
2 Tbsp Garlic Ranch
Fudge Crisp Bar ¼ cup Salsa Cruda Shake 2 Tbsp Roasted Garlic- Almond Caramel Bar Shake
Dressing
1 oz pepper jack cheese Basil Dressing

Net Carbs: 2.2g Net Carbs: 2g Net Carbs: 4.5g Net Carbs: 1g Net Carbs: 4.5g Net Carbs: 2g Net Carbs: 1g
FV 1.3g FV 0g FV 3.5g FV 0g FV 3.8g FV 0g FV 0g

Atkins Frozen Chicken

6 oz salmon
and Broccoli Alfredo
Dinner

Asian Veggie and Pork 6 stalks asparagus Flank Steaks with Baked Salmon with
2 cups Romaine lettuce Cajun Pork Chops Zucchini Chicken Alfredo
Bowl 2 cups mixed greens Smokey Cilantro Sauce Charmoula Over
2 marinated artichoke Cauli Mac and Cheese
5 cherry tomatoes and Zucchini Broccoli
hearts
2 Tbsp Ranch Dressing
2 Tbsp Caesar Dressing

Net Carbs: 8.2g Net Carbs: 7.3g Net Carbs: 6.1g Net Carbs: 6.7g Net Carbs: 7.7g Net Carbs: 9.9g Net Carbs: 6.6g
FV 5g FV 6.5g FV 5.5g FV 4g FV 7.2g FV 7.4g FV 4.4g

Total Net Carbs: 22g Total Net Carbs: 21.3g Total Net Carbs: 19.3g Total Net Carbs: 21.6g Total Net Carbs: 20.2g Total Net Carbs: 22.2g Total Net Carbs: 21.3g
Total FV 11.7g Total FV 11.8g Total FV 13.2g Total FV 11.9g Total FV 13.1g Total FV 13g Total FV 12.8g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables