Atkins Diet Meal Plan - Sample Menu

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Atkins Nutritional Approach

• Atkins Phase 1 Induction

• Atkins Phase 2

• Atkins Phase 3

• Atkins Phase 4

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If you have no idea of what to eat during each different phases, the below Atkins diet meal plan sample menu might be a helpful guide for you. You can take it as a reference and change you food accordingly each day to avoid eating the same food everyday.

Phase 1: Induction

• Breakfast:
  Southwestern omelet with tomato, avocado and ham
• Lunch:
  Caesar salad with grilled chicken
• Dinner:
  Steak au Poivre
  Roasted Asparagus
  Mixed green salad with lemon vinaigrette
  Gelatin dessert made with sucralose
• Snack:
  Celery stuffed with herb cream cheese

Phase 2: Ongoing Weight Loss

• Breakfast:
  Two poached eggs over Fried Green Tomatoes
  Two strips of nitrate-free bacon
• Lunch:
  Grilled turkey burger with pepper-jack cheese and green salsa
  Creamy Red Cabbage Slaw
• Dinner:
  Cajun Pork Chops
  Sautéed Kale with Red-Pepper Dressing
  Spicy Country Atkins "Cornbread"
• Snack:
  Spiced pumpkin seeds

Phase 3: Pre-Maintenance

• Breakfast:
  Belgian Waffles with Sugar Free Pancake Syrup and strawberries
• Lunch:
  Almost black bean soup
  Ham and cheese-filled tortilla

• Dinner:
  Roasted Salmon with Macadamia-Cilantro Crust
  Cauliflower-Leek Puree
  Arugula, radish and cucumber salad
  Ginger Flan with blueberries

• Snack:
  Two Chocolate Truffles

Phase 4: Lifetime Maintenance

• Breakfast:
  Two slices cranberry-orange loaf
  Ricotta-cheese omelet
• Lunch:
  Vegetable soup
  Crab salad over mixed greens
• Dinner:
  Herb Roasted Chicken with Lemon
  Wild rice with mushrooms
  Bibb lettuce and watercress salad with French dressing
  Molten chocolate cakes
• Snack:
  Cantaloupe with lime juice