Atkins Diet 7 Day Meal Plan Phase 1

7-DAY PLAN:

Atkins Diet Phase 1 

Day 1

  • Breakfast: 2 scrambled eggs with cheese, 2 slices of bacon, 1/2 avocado
  • Lunch: Grilled chicken Caesar salad with low-carb dressing, 1/2 cup of cherry tomatoes
  • Dinner: Grilled salmon with lemon butter sauce, 1 cup of steamed asparagus, 1/2 cup of sautéed mushrooms
  • Snack: 1 oz of almonds

Day 2

  • Breakfast: Vegetable omelet with cheese and spinach, 2 slices of bacon
  • Lunch: Turkey and cheese lettuce wrap, 1/2 cup of baby carrots
  • Dinner: Baked chicken with garlic and herb seasoning, 1 cup of roasted broccoli, 1/2 cup of cauliflower rice
  • Snack: 1 hard-boiled egg

Day 3

  • Breakfast: Cream cheese pancakes, 2 slices of bacon
  • Lunch: Tuna salad with avocado mayo, 1/2 cup of celery sticks
  • Dinner: Grilled flank steak, 1 cup of roasted Brussels sprouts, 1/2 cup of mashed cauliflower
  • Snack: 1 oz of macadamia nuts

Day 4

  • Breakfast: Bacon and cheese frittata, 1/2 avocado
  • Lunch: Greek salad with grilled chicken, 1/2 cup of cucumber slices
  • Dinner: Lemon garlic shrimp, 1 cup of sautéed spinach, 1/2 cup of zucchini noodles
  • Snack: 1 string cheese

Day 5

  • Breakfast: Almond flour waffles with sugar-free syrup, 2 slices of bacon
  • Lunch: Zucchini boats with ground beef and cheese, 1/2 cup of cherry tomatoes
  • Dinner: Pork chops with apple slaw, 1 cup of roasted Brussels sprouts, 1/2 cup of mashed cauliflower
  • Snack: 1 oz of almonds 

Day 6

  • Breakfast: Sausage and cheese omelet, 1/2 avocado
  • Lunch: Grilled chicken with pesto, 1/2 cup of roasted red peppers
  • Dinner: Beef and broccoli stir-fry, 1 cup of sautéed bok choy, 1/2 cup of cauliflower rice
  • Snack: 1 hard-boiled egg

Day 7

  • Breakfast: Cream cheese pancakes, 2 slices of bacon
  • Lunch: Tuna salad with avocado mayo, 1/2 cup of celery sticks
  • Dinner: Lemon garlic chicken, 1 cup of roasted asparagus, 1/2 cup of mashed cauliflower
  • Snack: 1 oz of macadamia nuts
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