Atkins Diet Menu Plan
While one of the best things about Dr Atkins diet plan is that you’re not condemned to a set menu, sometimes a little bit of structure is helpful. Here is a sample diet plan. The Atkins diet plan below is for those with a hearty appetite. Feel free to eat less or to eat more meat, eggs, or hard cheeses with meals or as snacks. Be sure to get at least 64 ounces of water each day. Decaf coffee or tea, soda water, or Splenda sweetened soft drinks are all acceptable beverages. Do not forget to count the carbohydrates in your drinks.
| Atkins Diet Menu - Day 1 Breakfast 3 Eggs, Scrambled with cream 4-6 Strips Bacon Coffee or tea with Splenda and cream | Lunch Chicken Salad (6 oz. Grilled Chicken 1T Romano Cheese 2c dark salad greens 2T Ranch Dressing 1 chopped hard boiled egg) | Dinner Fish Fry (fish fillets dipped in egg and coated in whey protein and fried in vegetable oil) 1 cup salad greens ¼ medium tomato 1 thin slice red onion 1 cup Broccoli rabe with butter |
| Atkins Menu - Day 2 Breakfast Double serving of Atkins Hot Cereal 1T cream 4 Sausage Patties Decaf Cinnamon coffee (add ¼ t cinnamon and 1tsp vanilla extract to coffee pot) with Splenda and cream | Lunch Luncheon pinwheels (Wrap slices of turkey, ham, chicken, salami, pastrami, or beef etc. around sticks of hard or cream cheese and cut into bite-size pieces) 2 Cups salad greens 2T Ranch dressing | Dinner Steak (grilled with garlic butter, 2 thin slices of onion, and ½ cup mushrooms) 1 cup salad greens with: Bacon bits 1T Romano cheese 1T Dressing of Choice 1 cup Asparagus |
| Atkins Diet Plan - Day 3 Menu Breakfast Mock Danish (3oz soft cream cheese, 1 egg, 1T Splenda, ¼ tsp vanilla, pinch of cinnamon and 1t Atkins hot cereal, flax, or linseed meal. Mix well, put in a shallow plastic tray (a Tupperware lid works well) and microwave for 3 ½ minutes, spread with Splenda-sweetened cream cheese) 4 slices bacon Decaf Almond coffee (add ¼ tsp of almond extract to the coffee pot) with Splenda and cream | Lunch 1/3 Tuna Dip recipe (1 can drained tuna, 4 sugar-free gherkins, chopped, 1t lemon juice, salt, pepper to taste, and 4oz cream cheese mixed well) Pork Rinds (as much as you want, scoop up the dip and crunch!) 1 cup salad greens 1T Dressing of Choice | Dinner 1 ½ cups meat sauce (2 lbs ground beef or Italian sausage, 1t onion powder, 2 t crushed garlic, 1T beef powder, 2T soy sauce, 1T Worcestershire sauce, 1 small can tomato paste, ½ to 1 c water, 2 t basil, 2 t oregano. Brown the meat, add everything else, and simmer 10 mins.) Serve on top of: 1c spaghetti squash And sprinkle with: 2T Parmesan or Romano cheese 2 cups salad with 2T Dressing |
| Atkins Diet Plan - Day 4 Menu Breakfast 3 Soft or hard boiled eggs (chopped lightly and mixed with 1t fresh herbs, of choice, 1t butter, and 1T cream) 4 turkey sausage links Decaf Coffee or Tea | Lunch Chef salad (Turkey strips, ham strips, chopped egg, and grated cheese over 2c salad greens) 2T Dressing | Dinner Lamb roasted in Mint and rosemary sprigs 1c Salad greens 1T Dressing of Choice 1c Cauliflower with butter and cream |
| Atkins Diet Plan - Day 5 Menu Breakfast Omelette (3 eggs scrambled with ¼ c cream, then filled with 2T "Spinach, Feta, and Pecorino" pasta stir-thru sauce, any brand) ½ ham steak Decaf Coffee or tea | Lunch Salami and Cream Cheese roll-ups 2 cups salad greens 2 T Dressing of Choice | Dinner Creamy Almond Chicken (recipe is in the recipe section of this book) 1c Broccoli 1c salad greens 1T Dressing of Choice |
| Atkins Menu - Day 6 Breakfast 4 Atkins Mini-Muffins 2 Boiled Eggs Decaf Coffee or tea | Lunch 8 oz thinly sliced grilled beef steak 1 cups salad greens 1 thin slice red onion ¼ small tomato, sliced 2T dressing of choice | Dinner Taco Salad (1 ½ cups Taco Meat (Brown ground beef with taco seasoning as per packet directions) 2 cups salad greens ¼ chopped tomato 2 slices onion, chopped ¼ avocado, sliced 5 black olives, sliced 1 T sour cream 1 T grated cheese 2 T sugar-free salsa or taco sauce Arrange meat and other ingredients on top of the salad greens) |
| Atkins Diet Menu - Day 7 Breakfast Scotch Eggs (Press sausage meat into muffin cups to form a shell. Pour in scrambled egg mixture, or crack in one or two whole eggs, into each shell and bake at 350 for 20 minutes or until done) Decaf Coffee or tea | Lunch 12 Buffalo Wings (Cut 6 chicken wings into thirds along the joints, and discard points. Fry over medium-high heat in enough oil to cover the bottom of the pan with salt and pepper until crisp. Toss through 1 T of garlic Tabasco sauce.) Blue cheese dip (2 oz blue cheese, 2 oz cream cheese, 1T sour cream, salt and pepper to taste.) | Dinner Pork Chops (Fry pork chops until brown. Remove from pan. Deglaze pan with cream and allow to reduce. Season with salt and pepper, serve over chops) 1 cup mashed cauliflower (Boil or steam ½ head of cauliflower until tender. Mash with 2T butter and 1T cream. Add salt and pepper to taste.) 2 c salad greens 2 T dressing of choice |
Plan your Atkins Diet meal with our 7 days Atkins Diet menu
