Meal Plans Atkins Diet

From LoveToKnow Diet

Making a meal plans Atkins Diet menu is not hard, but you must follow the strict guidelines of how many carbohydrates you're allowed to intake for the particular phase you're in. Planning out meals that adhere to Atkins Diet regulations is a very good idea, because many Atkins dieters have trouble managing the carbohydrate limitations. Having an outline of set meals makes it easier to stick to the plan no matter which phase you're in.

There are many resources, food products and even cookbooks to help support your low-carb lifestyle and effort to lose weight. Check out these samples to get some ideas for how to construct your meal plans Atkins Diet menu.

Meal Plans Atkins Diet

Two Week Induction Phase

These meal plans contain no more than 20 grams of net carbs per day – all that is allowed during this phase. The salads and greens mentioned here and in any phase are to be dressed only with oils and vinegar unless otherwise noted.

Option One

Breakfast

Two egg omelet with cheese
Three strips of bacon
Two slices of tomato

Lunch

Chicken salad on one roll
Small tossed green salad

Dinner

Greek salad
Leg of lamb
Small serving of green beans

Snack

Gouda cheese and olives

Option Two

Breakfast

Bacon and onion omelet
Sautéed mushrooms

Lunch

Sliced roast pork
Horseradish cream
Small tossed green salad

Dinner

Egg dumpling soup
Green beans and artichokes

Snack

Guacamole with endive spears

Ongoing Weight Loss Phase

The sample meals here include no more than 45 grams of net carbs per day – all that is allowed during this phase. Keep in mind that your own Critical Carbohydrate level for losing weight may be higher or lower than this number.

Option One

Breakfast

Two eggs with smoked salmon and goat cheese
Handful of raspberries

Lunch

Greek salad
Six-ounce can of tuna

Dinner

New England clam chowder
Grilled lobster with butter
Green beans

Snack

Olives and cheese cubes

Option Two

Breakfast

Two egg omelet with cheese
Three strips of bacon
One small tomato

Lunch

Dr. Atkins' Fromago Burgers
Tomato and cucumber salad

Dinner

Cod with hollandaise sauce
Broccoli florets
Small slice of baked cheesecake

Snack

Two peanut butter cookies

Pre-maintenance Phase

The sample meals here include no more than 60 grams of net carbs per day – all that is allowed in this phase.

Option One

Breakfast

Two turkey sausages
Scrambled eggs
One slice of whole grain bread

Lunch

Seafood salad
Handful of strawberries with cream

Dinner

Moussaka
Roasted vegetable salad
Poached peaches

Snack

Two small chocolate brownies

Option Two

Breakfast

Once slice of whole grain French toast
Ricotta cheese
Half a grilled peach

Lunch

Beef salad
Six ounces of mixed berries

Dinner

Roast chicken
Baked spinach
Small tossed salad with celery-seed dressing

Snack

Butter pecan ice cream

Life Time Maintenance Phase

The meal plans here contain no more than 75 grams of net carbs per day and are designed to help you maintain your healthy body.

Option One

Breakfast

Two scrambled eggs
One slice of whole grain toast
One grilled medium tomato

Lunch

Swedish meatballs
Spaghetti squash
Small tossed green salad

Dinner

Steak
Sautéed vegetables
One dinner roll

Snack

Slices of vegetables with hummus

Option Two

Breakfast

Two slices of whole grain French toast
One quarter of a cantaloupe

Lunch

Tomato soup
Poached salmon salad

Dinner

Spicy sausages
Roasted vegetables
Three ounces of brown rice

Snack

Mocha hazelnut ice cream

You can of course alter any of these meal plans to better suit your lifestyle and that of your family; just keep in mind the carb limits. The important key is planning ahead, which gives you a greater shot at success. If you like to cook you can even get creative and concoct your own series of Atkins recipes and meal plans!

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