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.
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