Вы находитесь на странице: 1из 12
atkins.com
atkins.com
atkins.com QUICK-START GUIDE LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS * WITH THE

QUICK-START

GUIDE

LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS *

WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES

* WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES *The most rapid weight loss typically
* WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES *The most rapid weight loss typically
* WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES *The most rapid weight loss typically

*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.

01

INTRODUCTION

INTRODUCTION

02

THE WEIGHT LOSS PLAN YOU’VE BEEN LOOKING FOR

Get off to a quick start on your weight loss with Atkins. You can lose up to 15 pounds in your first two weeks. You’ll prepare a wide variety of whole foods in truly satisfying portions. Cook at home or dine out on any budget. And when there’s no time to cook, Atkins has delicious bars and shakes that keep you on the plan and on your way! Finally, a program that gives you everything: the quick weight loss you want, combined with incredible taste, plenty to eat and lasting results.

with incredible taste, plenty to eat and lasting results. THE BENEFITS OF THE NEW ATKINS Quick

THE BENEFITS OF THE NEW ATKINS

Quick and effective:

Atkins dieters tell us they lose up to 15 pounds in their first two weeks. Plus, there are more than

60 clinical studies that prove unsurpassed weight loss effectiveness.

Healthy:

The Atkins low-carb approach has been shown to significantly improve health markers, including cholesterol, blood pressure and blood sugar levels.

Atkins is a quick, sustainable and very satisfying way to lose weight—because it works naturally with your body. When you eat fewer carbohydrates, your body begins to burn fat instead of carbs as its primary fuel source—turning you into a fat-burning machine. Atkins is backed by science: more than 60 independent studies confirm its effectiveness.

If you’re ready to stop going from one diet to the next, to quit chasing the next fad, to finally get control of your hunger without feeling deprived, join me and start Atkins today.

For me, Atkins is a better way to eat. I’ve maintained my weight on Atkins for 12 years! Try Atkins for yourself. This guide will show you how to get started.

Delicious:

You can eat a wide range of mouth-watering, rich and filling foods. So you don’t feel deprived, you’re satisfied with all that you can eat.

Less hunger:

Atkins dieters tell us they are less hungry and experience fewer cravings on Atkins—since they’re eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep you full.

Counting carbs not calories:

Focus on Net Carbs - You count only the grams of carbs that impact blood sugar, not total grams. The first phase of Atkins has approximately 25 percent more calories than a standard 1,200- calorie low-fat diet.

All my best,

than a standard 1,200- calorie low-fat diet. All my best, Get all the details, FREE tools,
than a standard 1,200- calorie low-fat diet. All my best, Get all the details, FREE tools,

Get all the details, FREE tools, recipes and support at

atkins.com

Balanced:

Get 12-15 grams of net carbs per day from vegetables. That’s more than USDA guidelines! They provide vitamins, minerals, antioxidants and fiber with minimal impact on blood sugar. Add fruits, nuts and whole grains as you proceed through the plan.

Tailored for you:

Achieve your goal weight with Atkins using a plan that works with you and your body type. And after you’ve reached your goal, we’ll help you find your personal carb balance to maintain your weight loss long term!

03

INTRODUCTION

INTRODUCTION

04

HOW ATKINS WORKS

Any diet that contains an imbalance of calories from carbs, combined with inactivity, is likely to result in weight gain and may adversely affect your health. Dietary fat, on the other hand, doesn’t cause weight gain unless you also consume excess carbs. But that combination is exactly how most people eat, creating a metabolic imbalance that can lead to weight gain.

HOW TO GET STARTED

Atkins has four phases, and you can start in any of the first three, depending on where you are and where you want to go. The four phases allow you to easily tailor the program to your individual goals. Here’s how to choose the phase that’s right for you.

INDUCTIONHere’s how to choose the phase that’s right for you. ONGOING WEIGHT LOSS (OWL) WHEN YOU

ONGOING WEIGHT LOSS (OWL)how to choose the phase that’s right for you. INDUCTION WHEN YOU EAT TOO MANY •

WHEN YOU EAT TOO MANY • You have more than 30 pounds to lose. •
WHEN YOU EAT TOO MANY
• You have more than 30 pounds to lose.
• You have 15 pounds or less to lose.
FIND YOUR
PERSONAL
CARB BALANCE
• You are inactive or have a slow metabolism.
CARBS your body burns some of them
for energy and stores the excess as fat.
• You’ve lost weight in the past only to regain it.
• You have more weight to lose but want more
food choices than Induction allows.
• You have less weight to lose but want to do it
quickly—up to 15 pounds in 2 weeks.
• You’re willing to lose weight a little more slowly.
WHEN YOU EAT FEWER CARBS
and avoid white flour, sugar and other
refined carbs, your body begins to burn fat
as its primary fuel source.
LIFETIME
By learning to eat the right foods and
changing your body from a carb-burning
to a fat-burning machine, you’ll be able to
stay in control of your appetite. This guide,
along with atkins.com, will teach you
how to find your perfect carb balance for
sustainable weight loss.
PRE-MAINTENANCE
MAINTENANCE
You’re 10 pounds or less from your goal weight.
YOU’LL FIND HUNGER AND
FOOD CRAVINGS SUBSIDE.
Your weight is fine but you want more energy
and to feel better.
• You’ve reached your goal weight and maintained
it for a month.
You’re willing to lose excess pounds slowly.
• You want to enjoy sustained energy and
improved health.
That’s how Atkins works.
• You want a sense of well-being and enhanced
self-confidence.
ALL YOU NEED TO LOSE WEIGHT
IS FREE ON ATKINS.COM
To make sure you get the most out of the Atkins plan, it’s very important to use the website.
We have over 1,500 recipes, more than 20 meal plans, progress trackers, tips and advice. Check
out all these interactive tools and our 1.7-million-member community at atkins.com.
INTRODUCTION
TO ATKINS
FAVORITE RECIPES
& PRODUCTS
CALCULATE YOUR BMI
LEARN ABOUT ATKINS
TRACKERS
NUTRITIONIST’S BLOG
CARB COUNTER
COMMUNITY FORUMS
Get all the details,
FREE tools, recipes
and support at
MEAL PLANNER
COMMUNITY GROUPS
atkins.com

05

PHASE 1: INDUCTION

PHASE 1

07

05 PHASE 1: INDUCTION PHASE 1 07 INDUCTION A Two-Week Period That Jump-Starts Weight Loss, So

INDUCTION

A Two-Week Period That Jump-Starts Weight Loss, So You See Results Fast

This two-week period jump-starts weight loss for quick results. (You can stay in Induction longer, if you choose, but it’s important to move through the phases once you’ve lost most or a lot of your excess weight.) During Induction, you’ll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetables—plus delicious Atkins bars, shakes and baked squares. All of these foods help control hunger and reduce or eliminate cravings.

During Induction, you’ll reduce your carb intake to 20 grams of Net Carbs per day. (Net Carbs represent the total grams of carbs minus fiber grams.) As you also limit your intake of sugar and other empty carbs, your body begins to use fat as its primary fuel source, resulting in weight loss.

FROM DAY 1, I’VE NEVER FELT DEPRIVED OF FOOD. THE RECIPES ARE DELICIOUS, AND THE ATKINS SHAKES AND BARS ARE WONDERFUL.

LISA MARIE SHADL, AGE 50—LOST 108 POUNDS

Lisa Marie Shadl

LISA MARIE SHADL, AGE 50— LOST 108 POUNDS Lisa Marie Shadl Lost 108 pounds in only

Lost

108 pounds

in only 6 months!

Lisa Marie Shadl Lost 108 pounds in only 6 months! Get all the details, FREE tools,

Get all the details, FREE tools, recipes and support at

atkins.com

the details, FREE tools, recipes and support at atkins.com What You’ll Have During This Phase: Baked

What You’ll Have During This Phase:

Baked Salmon with Bok Choy and Bell Pepper-Salsa Purée

2 tablespoons virgin olive oil

1 tablespoon butter

1¼ pounds salmon fillet, cut into 4 portions ½ teaspoon salt ¼ teaspoon ground black pepper 1½ pounds bok choy, cut into 1½ inch pieces ½ teaspoon grated lemon peel ¼ cup roasted red peppers, patted dry ¼ cup no-added-sugar mild chunky salsa

Heat oven to 475°F.

foundation vegetables¼ cup no-added-sugar mild chunky salsa Heat oven to 475°F. Includes leafy greens and other non-starchy

Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily

Net Carb intake. Net Carbs represent total carb grams minus fiber grams.

protein sources. Net Carbs represent total carb grams minus fiber grams. Satisfy your appetite with 4 to

Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken, turkey, beef, fish, shellfish, lamb, pork, veal, eggs, tofu and other soy products.

3
3

natural fats

Add flavor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats.

4
4

vitamins & minerals

you can also have per day:

• Up to 4 ounces of cheese

• 1 ounce of sour cream or 1½ ounces of unsweetened cream

• Up to 3 tablespoons of lemon or lime juice

• Atkins meals, snacks and treats labeled as suitable for Phase 1

• Up to three packets of noncaloric sweeteners: stevia, sucralose or

saccharin—count each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping

• Diet beverages made with noncaloric sweeteners

Also take a good multivitamin/ mineral and an omega-3 supplement daily.

Avoid foods made from grains, dairy and fruit not listed in the acceptable foods list, nuts, seeds, colas or sodas, alcohol, low-fat foods unless labeled low-carb, starchy vegetables, legumes and added sugars.

• Sugar-free gelatin

Place olive oil and butter in a

skillet large enough to hold fish

in a single layer. Place in oven

3 minutes, until butter is melted.

Season fish with salt and pepper.

Place fish flesh side down in prepared skillet. Bake 7 minutes,

turning carefully once halfway

through cooking time, until just cooked through. Remove from skillet; tent with foil.

Add bok choy and lemon peel to skillet. Stir to coat with oil remaining in pan. Place in oven 1minute, until leaves are wilted

and stems are warmed through.

To make purée, blend peppers and salsa in a blender 30 seconds.

Divide greens on four plates; top each with a piece of fish. Dollop purée over fish.

Makes 4 servings 4g Net Carbs per serving

07

PHASE 1: INDUCTION

PHASE 1: INDUCTION

08

ATKINS TWO-WEEK MEAL PLAN:

PHASE 1, INDUCTION

WEEk ONE

This Induction meal plan is not necessarily a complete list of everything you’ll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.

• Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes.

• Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV).

• Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake.

• Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable.

• We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

from Atkins products per day, due to blood sugar response.   DAY 1 g Net g
 

DAY 1

g Net

g FV

g Net

Carbs

Carbs

   

2 eggs

2

   

1/2 Hass avocado

1.5

1.5

 

1/2 medium tomato

2

2

 

BREAkFAST RECIPE OR

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR 5.5 3.5  

5.5

3.5

 

PRODUCT OPTION

Atkins Day Break Wild Berry Shake

   

2

Atkins Day Break Cranberry Almond Bar

   

2

ATKINS PRODUCT SUBTOTAL    4

   

4

SNACk 1 RECIPE OR

 

2 stalks celery

2

2

 

PRODUCT OPTION

2 Tbsp Creamy Italian Dressing

0

   

SNACK 1 RECIPE SUBTOTAL2 2  

2

2

 

Atkins Advantage

   

1

Vanilla Shake

   

grilled tuna steak

0

   

1 cup mixed greens

1.5

1.5

 

5 cherry tomatoes

2.5

2.5

 

2 Tbsp Greek Vinaigrette

1

   

LUNCH RECIPE OR

PRODUCT OPTION

       
       

LUNCH RECIPE SUBTOTAL5 4  

5

4

 

Atkins Advantage

   

3

Mudslide Bar

SNACk 2 RECIPE OR

 

10 large black olives

1.5

1.5

 

PRODUCT OPTION

1 slice cheddar cheese

0.5

   

SNACK 2 RECIPE SUBTOTAL2 1.5  

2

1.5

 

Atkins Advantage Peanut Fudge Granola Bar

   

2

 

lamb chops

0

   

Irish Pub Salad

8

7

 

DINNER RECIPE

         
       
       

DINNER RECIPE SUBTOTAL8 7  

8

7

 
 

TOTAL (DAY 1)

22.5

18

8 7     TOTAL (DAY 1) 22.5 18     DAY 2 g Net g
8 7     TOTAL (DAY 1) 22.5 18     DAY 2 g Net g
   

DAY 2

g Net

g FV

g Net

Carbs

Carbs

     

breakfast sausage sautéed with

     
 

1/4 cup red bell pepper

1.5

1.5

 
 

1/4 cup green bell pepper

1.5

1.5

 
 

1 slice Monterey Jack cheese

0

   

BREAkFAST RECIPE OR

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR 3 3  

3

3

 

PRODUCT OPTION

 

Atkins Advantage

   

2

Milk Chocolate Delight Shake

 

Atkins Day Break

   

2

Peanut Butter Fudge Crisp Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    4

   

4

SNACk 1 RECIPE OR

   

5 large radishes

1

1

 

PRODUCT OPTION

 

2 Tbsp Aioli

0.5

   

SNACK 1 RECIPE SUBTOTAL1.5 1  

1.5

1

 
 

Atkins Advantage

   

2

Chocolate Peanut Butter Bar

     

shrimp

0

   
 

1/2 large tomato, chopped

2.5

2.5

 
 

1/2 Hass avocado

1.5

1.5

 
 

1

cup mixed greens

1.5

1.5

 

LUNCH RECIPE OR

PRODUCT OPTION

2

Tbsp Creamy Italian Dressing

0

   
       

LUNCH RECIPE SUBTOTAL5.5 5.5  

5.5

5.5

 
 

Atkins Advantage

   

3

Chocolate Chip Granola Bar

SNACk 2 RECIPE OR

   

5 cherry tomatoes

2.5

2.5

 

PRODUCT OPTION

 

2 Tbsp Blue Cheese Dressing

0.5

   

SNACK 2 RECIPE SUBTOTAL3 2.5  

3

2.5

 
 

Atkins Advantage

   

2

Mocha Latte Shake

   

Pork with Salsa Verde

1.5

1

 
 

1

cup mixed greens

1.5

1.5

 
 

1/2 medium cucumber, sliced

3

3

 
 

1/2 cup red bell pepper slices

2

2

 

DINNER RECIPE

 

2

Tbsp Creamy Italian Dressing

0

   
       
       

DINNER RECIPE SUBTOTAL8 7.5  

8

7.5

 
   

TOTAL (DAY 2)

21

19.5

7.5       TOTAL (DAY 2) 21 19.5   DAY 3 g Net g FV
 

DAY 3

g Net

g FV

g Net

Carbs

Carbs

 

1

medium tomato

4

4

 
 

1/4 cup mozzarella cheese

0.5

   
 

bacon

0.5

   

BREAKFAST RECIPE SUBTOTAL5 4  

5

4

 
 

Atkins Day Break

   

2

Strawberry Banana Shake

 

Atkins Day Break

   

3

Chocolate Hazelnut Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

 

1/2 cup sliced cucumbers

1.5

1.5

 

2 Tbsp Green Goddess Dressing

0.5

   

SNACK 1 RECIPE SUBTOTAL2 1.5  

2

1.5

 
 

Atkins Day Break

   

3

Creamy Chocolate Shake

 

chicken drumsticks

0

   
 

1

cup mixed greens

1.5

1.5

 
 

5

cherry tomatoes

2.5

2.5

 

2

Tbsp Greek Vinaigrette

1

   

LUNCH RECIPE SUBTOTAL5 4  

5

4

 
 

Atkins Advantage

   

2

Peanut Fudge Granola Bar

 

2 stalks celery

2

2

 
 

1 slice Cheddar cheese

0.5

   

SNACK 2 RECIPE SUBTOTAL2.5 2  

2.5

2

 
 

Atkins Advantage

   

2

Coconut Almond Delight Bar

Beef Burger with Feta and Tomato

1

1

 
 

1

cup mixed greens

1.5

1.5

 

4

marinated artichoke hearts

4

4

 

2

Tbsp Greek Vinaigrette

0.5

   

DINNER RECIPE SUBTOTAL7 6.5  

7

6.5

 
 

TOTAL (DAY 3)

21.5

18

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

09

PHASE 1: INDUCTION

PHASE 1: INDUCTION

10

09 PHASE 1: INDUCTION PHASE 1: INDUCTION 10     DAY 4 g Net g FV
   

DAY 4

g Net

g FV

g Net

Carbs

Carbs

     

Yellow Squash and Gruyère Frittata

2.5

2

 
 

turkey sausages

0

   

BREAkFAST RECIPE ORSNACk

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR SNACk 2.5 2  

2.5

2

 

PRODUCT OPTION

 

Atkins Day Break Creamy Chocolate Shake

   

3

 

Atkins Day Break Peanut Butter Fudge Crisp Bar

   

2

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

     

5 green olives

0

   
 

1 slice Monterey Jack cheese

0

   

SNACK 1 RECIPE SUBTOTAL0 0  

0

0

 
 

Atkins Day Break Peanut Butter Fudge Crisp Bar

   

2

1 RECIPE ORSNACk

LUNCH RECIPE OR

PRODUCT OPTIONPRODUCT

PRODUCT OPTION

 

roast beef

0

   
 

1

cup mixed greens

1.5

1.5

 
 

1/4 cup pickled okra

2.5

2.5

 
 

5

large radishes

1

1

 

2

Tbsp Creamy Italian Dressing

0

   
       

LUNCH RECIPE SUBTOTAL5 5  

5

5

 
 

Atkins Advantage Chocolate Chip Granola Bar

   

3

2 RECIPE OR

OPTION

 

1/4 cup chopped zucchini

0.5

0.5

 
 

2 Tbsp Creamy Italian Dressing

0

   

SNACK 2 RECIPE SUBTOTAL0.5 0.5  

0.5

0.5

 
 

Atkins Advantage

   

1

Strawberry Shake

   

grilled salmon

0

   
 

Creamy Red Cabbage Slaw

4.5

4

 
 

2

cups mixed greens

2.5

2.5

 
 

1

medium tomato

4

4

 

DINNER RECIPE

 

2

Tbsp Creamy Italian Dressing

0

   
       
       

DINNER RECIPE SUBTOTAL11 10.5  

11

10.5

 
   

TOTAL (DAY 4)

19

18

10.5       TOTAL (DAY 4) 19 18   DAY 5 g Net g FV
10.5       TOTAL (DAY 4) 19 18   DAY 5 g Net g FV
 

DAY 5

g Net

g FV

g Net

Carbs

Carbs

Basque Eggs with Ham,

6

5

 

Tomatoes and Bell Peppers

 

turkey sausage

1

   

BREAKFAST RECIPE SUBTOTAL7 5  

7

5

 
 

Atkins Day Break

   

2

Wild Berry Shake

 

Atkins Day Break

   

3

Cinnamon Bun Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

1/4 cup chopped red bell pepper

1.5

1.5

 

2 Tbsp Creamy Italian Dressing

0

   

SNACK 1 RECIPE SUBTOTAL1.5 1.5  

1.5

1.5

 
 

Atkins Day Break

   

2

Strawberry Banana Shake

 

French Bistro Salad

5

4

 

LUNCH RECIPE SUBTOTAL5 4  

5

4

 
 

Atkins Advantage

   

2

Coconut Almond Delight Bar

 

1 stalk celery

1

1

 

1

slice Monterey Jack cheese

0

   

SNACK 2 RECIPE SUBTOTAL1 1  

1

1

 
 

Atkins Advantage

   

2

Peanut Fudge Granola Bar

 

grilled flank steak

0

   

6

stalks steamed asparagus

2.5

2.5

 
 

1 cup mixed greens

1.5

1.5

 
 

1/2 cup alfalfa sprouts

0

0

 
 

10 large black olives

1.5

1.5

 

2 Tbsp Blue Cheese Dressing

0.5

   

DINNER RECIPE SUBTOTAL6 5.5  

6

5.5

 
 

TOTAL (DAY 5)

20.5

17

6 5.5     TOTAL (DAY 5) 20.5 17     DAY 6 g Net g
   

DAY 6

g Net

g FV

g Net

Carbs

Carbs

     

2 poached eggs

2

   
 

1/4 cup Cheddar cheese

0.5

   
 

2

large tomato slices

1.5

1.5

 
 

2

marinated artichoke hearts

2

2

 
 

2

Tbsp Hollandaise Sauce

0

   

BREAkFAST RECIPE ORSNACk

BREAKFAST RECIPE SUBTOTALB R E A k F A S T R E C I P E O

6

3.5

 

PRODUCT OPTION

 

Atkins Day Break

   

2

Strawberry Banana Shake

 

Atkins Advantage

   

2

Peanut Fudge Granola Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    4

   

4

     

5 cherry tomatoes

2.5

2.5

 
 

2

Tbsp Aioli

0.5

   

SNACK 1 RECIPE SUBTOTAL3 2.5  

3

2.5

 
 

Atkins Day Break

   

3

 

Chocolate Hazelnut Bar

1 RECIPE ORSNACk

LUNCH RECIPE OR

PRODUCT OPTIONPRODUCT

PRODUCT OPTION

 

sautéed halibut

0

   
 

1

Tbsp Herb-Butter Blend

0

   

Zucchini and Jicama Salad

6

6

 
       
       

LUNCH RECIPE SUBTOTAL6 6  

6

6

 

Atkins Advantage

Chocolate Peanut Butter Bar

   

2

2 RECIPE OR

OPTION

 

2

stalks celery

2

2

 

2

Tbsp Creamy Italian Dressing

0

   

SNACK 2 RECIPE SUBTOTAL2 2  

2

2

 
 

Atkins Advantage

   

1

 

Vanilla Shake

   

grilled chicken

0

   
 

2 Tbsp Hollandaise Sauce

0

   
 

1

cup baby spinach

1.5

1.5

 
 

3 marinated artichoke hearts

3

3

 

DINNER RECIPE

   

1/4 cup scallions

1

1

 

2

Tbsp Creamy Italian Dressing

0

   
       

DINNER RECIPE SUBTOTAL5.5 5.5  

5.5

5.5

 
   

TOTAL (DAY 6)

22.5

19.5

5.5       TOTAL (DAY 6) 22.5 19.5   DAY 7 g Net g FV
 

DAY 7

g Net

g FV

g Net

Carbs

Carbs

 

smoked salmon

0

   
 

1 medium sliced tomato

4

4

 
 

2 Tbsp cream cheese

1

   

BREAKFAST RECIPE SUBTOTAL5 4  

5

4

 
 

Atkins Day Break

   

3

Creamy Chocolate Shake

 

Atkins Day Break

   

2

Peanut Butter Fudge Crisp Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

 

5 cherry tomatoes

2.5

2.5

 

1

slice Monterey Jack cheese

0

   

SNACK 1 RECIPE SUBTOTAL2.5 2.5  

2.5

2.5

 
 

Atkins Day Break

   

2

Wild Berry Shake

 

sliced ham

0

   

Cucumber-Avocado Salad with Toasted Cumin Dressing

7.5

7

 

LUNCH RECIPE SUBTOTAL7.5 7  

7.5

7

 
 

Atkins Advantage

   

3

Mudslide Bar

1/2 medium zucchini cut into sticks

2

2

 

1

slice Monterey Jack cheese

0

   

SNACK 2 RECIPE SUBTOTAL2 2  

2

2

 
 

Atkins Advantage

   

2

Chocolate Peanut Butter Bar

 

roast turkey drumstick

0

   
 

1/2 cup steamed spinach

1

1

 

2 Tbsp Brown Butter Sauce

0

   

1/2 large tomato, chopped

2.5

2.5

 
 

1/2 Hass avocado

1.5

1.5

 

2 Tbsp Hot Bacon Vinaigrette

0

   

DINNER RECIPE SUBTOTAL5 5  

5

5

 
 

TOTAL (DAY 7)

22

20.5

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

11

PHASE 1: INDUCTION

PHASE 1: INDUCTION

12

ATKINS TWO-WEEK MEAL PLAN:

PHASE 1, INDUCTION

WEEk TWO

This Induction meal plan is not necessarily a complete list of everything you’ll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.

• Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes.

• Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV).

• Add or subtract vegetables, side dishes, Atkins product snacks or meals, or even desserts to ensure that you come close to the appropriate level of carb intake.

• Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable.

• We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

from Atkins products per day, due to blood sugar response.     DAY 1 g Net
   

DAY 1

g Net

g FV

g Net

Carbs

Carbs

   

2

red bell pepper rings each filled with

2.5

2.5

 
 

2 eggs

2

   

1/4 cup mozzarella cheese

0.5

   

2 Tbsp Salsa Cruda

0.5

0.5

 

BREAkFAST RECIPE OR

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR 5.5 3  

5.5

3

 

PRODUCT OPTION

Atkins Day Break Strawberry Banana Shake

   

2

Atkins Day Break Cranberry Almond Bar

   

2

ATKINS PRODUCT BREAKFAST SUBTOTAL    4

   

4

SNACk 1 RECIPE OR

 

1/2 medium cucumber

3

3

 

PRODUCT OPTION

 

2 Tbsp Aioli

0.5

   

SNACK 1 RECIPE SUBTOTAL3.5 3  

3.5

3

 

Atkins Day Break Wild Berry Shake

   

2

     

grilled chicken

0

   
 

2

cups arugula

1

1

 
 

5

cherry tomatoes

2.5

2.5

 

2 Tbsp Italian Dressing

0.5

   

LUNCH RECIPE OR

PRODUCT OPTION

       
       

LUNCH RECIPE SUBTOTAL4 3.5  

4

3.5

 

Atkins Advantage

   

3

 

Mudslide Bar

SNACk 2 RECIPE OR

   

2

stalks celery

2

2

 

PRODUCT OPTION

 

1

hard-boiled egg

0.5

   

SNACK 2 RECIPE SUBTOTAL2.5 2  

2.5

2

 

Atkins Advantage Caramel Chocolate Peanut Nougat Bar

   

3

 

Caribbean Snapper with Green Sauce

5.5

4.5

 
 

2

cups romaine

1

1

 

2

Tbsp Creamy Italian Dressing

0

   

DINNER RECIPE

         
       
       

DINNER RECIPE SUBTOTAL6.5 5.5  

6.5

5.5

 
   

TOTAL (DAY 1)

22

17

5.5       TOTAL (DAY 1) 22 17     DAY 2 g Net g
5.5       TOTAL (DAY 1) 22 17     DAY 2 g Net g
   

DAY 2

g Net

g FV

g Net

Carbs

Carbs

     

turkey sausage sautéed with

0.5

   
 

1

small tomato, chopped

2.5

2.5

 
 

1/2 Hass avocado

1.5

1.5

 
 

2 Tbsp Hollandaise Sauce

     

BREAkFAST RECIPE OR

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR 4.5 4  

4.5

4

 

PRODUCT OPTION

 

Atkins Day Break

   

3

 

Creamy Chocolate Shake

 

Atkins Day Break

   

2

Peanut Butter Fudge Crisp Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

SNACk 1 RECIPE OR

   

1/2 cup diced jicama

2.5

2.5

 

PRODUCT OPTION

 

1

slice Cheddar cheese

0.5

   

SNACK 1 RECIPE SUBTOTAL3 2.5  

3

2.5

 
 

Atkins Day Break

   

3

 

Chocolate Hazelnut Bar

     

canned salmon

0

   
 

2 cups romaine

1

1

 
 

3 marinated artichoke hearts

3

3

 
 

1/2 Hass avocado

1.5

1.5

 

LUNCH RECIPE OR

PRODUCT OPTION

2

Tbsp Creamy Italian Dressing

0

   
       

LUNCH RECIPE SUBTOTAL5.5 5.5  

5.5

5.5

 
 

Atkins Advantage

   

3

 

Chocolate Chip Granola Bar

SNACk 2 RECIPE OR

   

1/2 cup chopped zucchini

1.5

1.5

 

PRODUCT OPTION

2

Tbsp Creamy Italian Dressing

0

   

SNACK 2 RECIPE SUBTOTAL1.5 1.5  

1.5

1.5

 
 

Atkins Advantage

   

1

Strawberry Shake

   

Grilled Italian Chicken with

     
 

Yellow Squash

2

1.5

 

2

cups mixed greens

2.5

2.5

 
 

1/2 small tomato, chopped

1.5

1.5

 

DINNER RECIPE

   

2

Tbsp blue cheese

0.5

   
 

2 Tbsp Italian Dressing

0.5

0.5

 
       

DINNER RECIPE SUBTOTAL7 6  

7

6

 
   

TOTAL (DAY 2)

21.5

19.5

6       TOTAL (DAY 2) 21.5 19.5   DAY 3 g Net g FV
 

DAY 3

g Net

g FV

g Net

Carbs

Carbs

2 scrambled eggs

2

   

1/2 cup chopped zucchini

1.5

1.5

 

1/2 medium tomato, chopped

2

2

 

1/2 cup shredded Cheddar cheese

0.5

   

BREAKFAST RECIPE SUBTOTAL6 3.5  

6

3.5

 

Atkins Day Break

   

2

Wild Berry Shake

Atkins Day Break

   

3

Chocolate Chip Crisp Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

1/2 Hass avocado

1

1

 
 

2

Tbsp Aioli

0.5

   

SNACK 1 RECIPE SUBTOTAL1.5 1  

1.5

1

 

Atkins Advantage

   

2

Milk Chocolate Delight Shake

 

lamb burger

0

   

1/2 Hass avocado

1.5

1.5

 

1

slice tomato

1

1

 

4 leaves lettuce

0.5

0.5

 
 

2

Tbsp Aioli

0

   

LUNCH RECIPE SUBTOTAL3 3  

3

3

 

Atkins Advantage

   

2

Peanut Fudge Granola Bar

1/2 cup sliced green bell pepper

1.5

1.5

 

2 Tbsp Blue Cheese Dressing

0.5

   

SNACK 2 RECIPE SUBTOTAL2 1.5  

2

1.5

 

Atkins Advantage

   

2

Chocolate Peanut Butter Bar

Asian Tuna Kebabs

3.5

2.5

 

2 cups mixed greens

2.5

2.5

 

1/2 cup diced jicama

2.5

2.5

 

2 Tbsp Creamy Italian Dressing

0

   

DINNER RECIPE SUBTOTAL8.5 7.5  

8.5

7.5

 
 

TOTAL (DAY 3)

21

16.5

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

13

PHASE 1: INDUCTION

PHASE 1: INDUCTION

14

13 PHASE 1: INDUCTION PHASE 1: INDUCTION 14     DAY 4 g Net g FV
   

DAY 4

g Net

g FV

g Net

Carbs

Carbs

     

1

medium tomato

4

4

 
 

1/4 cup Cheddar cheese

0.5

   
 

bacon

0.5

   

BREAkFAST RECIPE ORSNACk

BREAKFAST RECIPE SUBTOTALBREAkFAST RECIPE OR SNACk 5 4  

5

4

 

PRODUCT OPTION

 

Atkins Day Break Strawberry Banana Shake

   

2

 

Atkins Day Break Cinnamon Bun Bar

   

3

ATKINS PRODUCT BREAKFAST SUBTOTAL    5

   

5

     

1/2 Hass avocado

1.5

1.5

 

2

Tbsp Creamy Italian Dressing

0

   

SNACK 1 RECIPE SUBTOTAL1.5 1.5  

1.5

1.5

 
 

Atkins Advantage Chocolate Peanut Butter Bar

   

2

1 RECIPE ORSNACk

LUNCH RECIPE OR

PRODUCT OPTIONPRODUCT

PRODUCT OPTION

 

roast turkey drumstick

0

   
 

1

medium tomato

4

4

 
 

1/2 Hass avocado

1.5

1.5

 

2

Tbsp Creamy Italian Dressing

0

   
       
       

LUNCH RECIPE SUBTOTAL5.5 5.5  

5.5

5.5

 
 

Atkins Advantage Chocolate Chip Granola Bar

   

3

2 RECIPE OR

OPTION

 

1 stalk celery

1

1

 
 

1 slice Monterey Jack cheese

0

   

SNACK 2 RECIPE SUBTOTAL1 1  

1

1

 
 

Atkins Advantage

   

1

Vanilla Shake

   

pork tenderloin

     
 

1/2 cup steamed broccoli

3

3

 
 

2 Tbsp Brown Butter Sauce

0.5

   
 

2 cups chopped endive

0

   

DINNER RECIPE

 

1/3 cup roasted red peppers, chopped

4

4

 

2

Tbsp Green Goddess Dressing

0.5

   
       

DINNER RECIPE SUBTOTAL8 7  

8

7

 
   

TOTAL (DAY 4)

21

19

8 7       TOTAL (DAY 4) 21 19   DAY 5 g Net g
8 7       TOTAL (DAY 4) 21 19   DAY 5 g Net g
 

DAY 5

g Net

g FV

g Net

Carbs

Carbs

 

2

poached eggs

2

   
 

1/2 large tomato

2.5

2.5

 
 

1/2 Hass avocado

1.5

1.5

 

1 slice Monterey Jack cheese

0

   

BREAKFAST RECIPE SUBTOTAL6 4  

6

4

 

Atkins Day Break Creamy Chocolate Shake

   

3

Atkins Day Break

   

3

Chocolate Hazelnut Bar

ATKINS PRODUCT BREAKFAST SUBTOTAL    6

   

6

1/2 cup diced jicama

2.5

2.5

 

2

Tbsp Creamy Italian Dressing

0

   

SNACK 1 RECIPE SUBTOTAL2.5 2.5  

2.5

2.5

 

Atkins Day Break

   

2

Strawberry Banana Shake

 

canned tuna

0

   

1/4 cup snap peas

2.5

2.5

 

1/4 cup red bell pepper

1.5

1.5

 

2 Tbsp Greek Vinaigrette

1

   

LUNCH RECIPE SUBTOTAL5 4  

5

4

 

Atkins Advantage

   

2

Coconut Almond Delight Bar

 

1 stalk celery

1

1

 

1 piece Gouda cheese

0.5

   

SNACK 2 RECIPE SUBTOTAL1.5 1  

1.5

1

 

Atkins Advantage

   

3

Caramel Fudge Brownie Bar

Cheddar Burgers with Chipotle Sauce

1

   
 

Guacamole

3

3

 
 

4

cups arugula

1.5

1.5

 
 

2

Tbsp scallions

0.5

0.5

 

2

Tbsp Creamy Italian Dressing

0

   

DINNER RECIPE SUBTOTAL6 5  

6

5

 
 

TOTAL (DAY 5)

21

16.5

6 5     TOTAL (DAY 5) 21 16.5     DAY 6 g Net g
   

DAY 6

g Net

g FV

g Net

Carbs

Carbs

   

Breakfast Mexi Peppers

5

3

 

BREAkFAST RECIPE ORSNACk

BREAKFAST RECIPE SUBTOTALB R E A k F A S T R E C I P E O

5

3