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Week 1 Meal Plan - Atkins Diet

By: HumanDietExperience
June 21st, 11:05 AM

 

DAY 1

BREAKFAST: Atkins Advantage Morning Bar (3 net carbs), 2 boiled eggs (1) 

SNACK: 1/4 cup ricotta (2), 1 celery stalk (1) 

LUNCH: Salmon salad: 8oz/225g salmon mixed with 2 tbsp mayo, 1 tbsp parsley, 1/2 cup sliced cucumber (1), 2 cups mixed salad leaves (2). 

Top with 4 spears asparagus (2) and 2 tbsp vinaigrette (2) 

DINNER: 8oz/225g grilled chicken breast, 1/2 cup roasted broccoli (1), 1 cup cos lettuce, 2oz/ 57g Parmesan (2), five olives (1), Caesar dressing (1) 

SNACK: 1/2 cup sugar-free jelly (1), 2 tbsp cream (1/2) 

TOTAL: 20 1/2g 

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DAY 2

BREAKFAST: Florentine omelette: 2 eggs (1), 2oz/56g grated cheddar (2), 1 cup chopped spinach (1), 3 bacon rashers (1) 

SNACK: 1/2 avocado (2) 

LUNCH: Chicken salad: 8oz/225g chicken mixed with 1/2 cup sliced cucumber (1), 1/2 cup cherry tomatoes (2), dill, 2 tbsp mayo, 2 cups mixed leaves (2), vinaigrette (2) 

DINNER: 1 cup clear broth (1), Sauteed prawns: 8oz/225g prawns, sauteed in butter, garlic (1), chopped parsley, 2 cups cos lettuce (2), 5 black olives (1), creamy ranch dressing (2) 

SNACK: 1oz /28g edam (1) 

TOTAL: 22g 

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DAY 3

BREAKFAST: 1 slice rye toast (3), 2 sliced smoked salmon, 2 tbsp cream cheese (1) 

SNACK: 1 boiled egg (0.5) 

LUNCH: 1 cup chicken broth, Chef salad: 2 slices each of thick ham, turkey, roast beef, 1 chopped boiled egg (1), 1oz/28g blue cheese, 2 slices bacon crumbled over three cups mixed salad (3), vinaigrette (2) 

DINNER: 8oz/225g grilled steak with 1/2 cup each of courgette and mushrooms, sauteed (2.5), 1 cup rocket (1), 1/2 cup sliced cucumber (1), ranch dressing (1) 

SNACK: Hot chocolate: 1/2 cup plain soya milk, 1 tbsp cocoa, 1 tsp Splenda (3)

TOTAL: 19g 

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DAY 4

BREAKFAST: 2 scrambled eggs (1), 1 slice rye toast (3), 2 bacon rashers 

SNACK: A stick of celery filled with 2 tbsp of cream cheese (3) 

LUNCH: 8oz/225g turkey burger with 1 tbsp ketchup (1), 2 cups lettuce (2), 1 oz/28g crumbled feta cheese and vinaigrette (2) 

DINNER: 8oz/225g grilled tuna, 1/2 cup steamed artichoke hearts (2), 2 cups mixed salad leaves with vinaigrette (4) 

SNACK: Atkins Advantage Chocolate Peanut Butter Bar (2) 

TOTAL: 20g 

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DAY 5

BREAKFAST: Spiced turkey and egg scramble: 3oz/85g turkey mince with 2 scrambled eggs (2). Season with salt, red pepper flakes and hot pepper sauce 

SNACK: 1oz/28g Swiss cheese (1) 

LUNCH: Chicken soup: 8oz/ 225g shredded poached chicken, 1/2 cup mushrooms (1 1/2) in 1 cup chicken broth (1), 2 cups endive (1), 5 olives (1), vinaigrette (2) 

DINNER: 8oz/225g roasted pork tenderloin, 3 cups cos lettuce (3), 1oz/28g crumbled blue cheese (1), 2 tbsp sundried tomatoes (2), vinaigrette (2) 

SNACK: 1 stalk celery, 2 tbsp soy nut butter (2) 

TOTAL: 19.5g

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DAY 6

BREAKFAST: Atkins Advantage Peanut Granola Bar (3), 1 boiled egg (1/2) 

SNACK: 1oz/28g cheddar (1) 

LUNCH: Cobb salad: 6oz/170g grilled chicken, 1 slice bacon crumbled, 1/2 avocado (2) and 1oz/28g blue cheese, crumbled (1), over 3 cups mixed leaves (3) with vinaigrette (2) 

DINNER: Beef sauté: 8oz/225g minced beef sautéed with 5 chopped black olives, 1/4 cup tomato sauce (3) and 1 cup chopped spinach (1); creamy mashed cauliflower: 1 cup steamed cauliflower (2) mashed with 1 tbsp butter and 2 tbsp cream (0.5) 

SNACK: 5 black olives (1) 

TOTAL: 20g 

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DAY 7

BREAKFAST: 2 fried eggs (1), 1 cup mushrooms and sautéed tomatoes (2.5) 

SNACK: 1/2 avocado (2) 

LUNCH: Blue cheese burger: 1 8oz/225g hamburger patty with 1oz/28g melted blue cheese (1), 1/2 cup chopped cherry tomatoes (2); 2 cups mixed salad leaves with ranch dressing (2) 

DINNER: Chicken parmigiana: 8oz/ 225g chicken breast topped with a cup of tomato sauce (3) and 1oz/28g fresh mozzarella cheese (1), 1/2 cup grilled aubergine (2), 1 cup salad leaves (1) with vinaigrette (1) 

SNACK: 1 boiled egg (1) 

TOTAL: 19.5g