LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS

*
WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES

GUIDE

QUICK-START

atkins.com

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

For me. That’s more than USDA guidelines! They provide vitamins.You count only the grams of carbs that impact blood sugar. Atkins is a quick. to finally get control of your hunger without feeling deprived. You’ll prepare a wide variety of whole foods in truly satisfying portions. your body begins to burn fat instead of carbs as its primary fuel source—turning you into a fat-burning machine. And after you’ve reached your goal. Delicious: You can eat a wide range of mouth-watering. combined with incredible taste. we’ll help you find your personal carb balance to maintain your weight loss long term! atkins. Cook at home or dine out on any budget. Atkins is backed by science: more than 60 independent studies confirm its effectiveness. minerals. Healthy: The Atkins low-carb approach has been shown to significantly improve health markers. I’ve maintained my weight on Atkins for 12 years! Try Atkins for yourself. Atkins is a better way to eat. which moderate your blood sugar and keep you full. Add fruits. good fats and fiber. Plus. The first phase of Atkins has approximately 25 percent more calories than a standard 1. join me and start Atkins today. rich and filling foods. not total grams.com . sustainable and very satisfying way to lose weight—because it works naturally with your body. there are more than 60 clinical studies that prove unsurpassed weight loss effectiveness. So you don’t feel deprived. plenty to eat and lasting results. a program that gives you everything: the quick weight loss you want. You can lose up to 15 pounds in your first two weeks. you’re satisfied with all that you can eat. recipes and support at Achieve your goal weight with Atkins using a plan that works with you and your body type. including cholesterol. FREE tools. Tailored for you: Get all the details. blood pressure and blood sugar levels. Counting carbs not calories: Focus on Net Carbs . If you’re ready to stop going from one diet to the next. Atkins has delicious bars and shakes that keep you on the plan and on your way! Finally. THE BENEFITS OF THE NEW ATKINS Quick and effective: Atkins dieters tell us they lose up to 15 pounds in their first two weeks. And when there’s no time to cook. antioxidants and fiber with minimal impact on blood sugar. Balanced: Get 12-15 grams of net carbs per day from vegetables. This guide will show you how to get started. nuts and whole grains as you proceed through the plan.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.200calorie low-fat diet. All my best. to quit chasing the next fad. Less hunger: Atkins dieters tell us they are less hungry and experience fewer cravings on Atkins—since they’re eating foods packed with protein. When you eat fewer carbohydrates.

500 recipes. tips and advice.7-million-member community at atkins.03 INTRODUCTION INTRODUCTION 04 HOW ATKINS WORKS Any diet that contains an imbalance of calories from carbs. HOW TO GET STARTED Atkins has four phases. and you can start in any of the first three. your body begins to burn fat as its primary fuel source. • You have more weight to lose but want more food choices than Induction allows. you’ll be able to stay in control of your appetite. • You’re willing to lose excess pounds slowly.com. depending on where you are and where you want to go. • You want a sense of well-being and enhanced self-confidence. • You have less weight to lose but want to do it quickly—up to 15 pounds in 2 weeks.COM To make sure you get the most out of the Atkins plan. will teach you how to find your perfect carb balance for sustainable weight loss. INDUCTION • You have more than 30 pounds to lose. PRE-MAINTENANCE • You’re 10 pounds or less from your goal weight. creating a metabolic imbalance that can lead to weight gain. The four phases allow you to easily tailor the program to your individual goals. Check out all these interactive tools and our 1. WHEN YOU EAT FEWER CARBS and avoid white flour. LIFETIME MAINTENANCE • You’ve reached your goal weight and maintained it for a month. is likely to result in weight gain and may adversely affect your health. recipes and support at FAVORITE RECIPES & PRODUCTS LEARN ABOUT ATKINS NUTRITIONIST’S BLOG COMMUNITY FORUMS COMMUNITY GROUPS MEAL PLANNER atkins. Here’s how to choose the phase that’s right for you. more than 20 meal plans. ONGOING WEIGHT LOSS (OWL) • You have 15 pounds or less to lose. doesn’t cause weight gain unless you also consume excess carbs.com . progress trackers.com. on the other hand. FIND YOUR PERSONAL CARB BALANCE By learning to eat the right foods and changing your body from a carb-burning to a fat-burning machine. along with atkins. Dietary fat. • You are inactive or have a slow metabolism. FREE tools. it’s very important to use the website. • You’re willing to lose weight a little more slowly. INTRODUCTION TO ATKINS CALCULATE YOUR BMI TRACKERS CARB COUNTER Get all the details. sugar and other refined carbs. YOU’LL FIND HUNGER AND FOOD CRAVINGS SUBSIDE. • You’ve lost weight in the past only to regain it. • Your weight is fine but you want more energy and to feel better. That’s how Atkins works. We have over 1. combined with inactivity. ALL YOU NEED TO LOSE WEIGHT IS FREE ON ATKINS. This guide. But that combination is exactly how most people eat. • You want to enjoy sustained energy and improved health. WHEN YOU EAT TOO MANY CARBS your body burns some of them for energy and stores the excess as fat.

you’ll reduce your carb intake to 20 grams of Net Carbs per day.05 PHASE 1: INDUCTION PHASE 1 07 INDUCTION Lisa Marie Shadl A Two-Week Period That Jump-Starts Weight Loss. 3 natural fats Add flavor and satiety with olive oil. turkey. Place fish flesh side down in prepared skillet. Makes 4 servings 4g Net Carbs per serving Lost 108 pounds in only 6 months! LISA MARIE SHADL.) As you also limit your intake of sugar and other empty carbs. veal. I’VE NEVER FELT DEPRIVED OF FOOD. olives and other natural fats. recipes and support at “ “ What You’ll Have During This Phase: 1 foundation vegetables you can also have per day: FROM DAY 1. All of these foods help control hunger and reduce or eliminate cravings. top each with a piece of fish. Place in oven 1 minute. until just cooked through. . shakes and baked squares. Net Carbs represent • 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. tent with foil. eggs. Stir to coat with oil remaining in pan. cut into 1½ inch pieces ½ teaspoon grated lemon peel ¼ cup roasted red peppers. you’ll eat a variety of protein sources. legumes and added sugars. To make purée. THE RECIPES ARE DELICIOUS. but it’s important to move through the phases once you’ve lost most or a lot of your excess weight. lamb. AND THE ATKINS SHAKES AND BARS ARE WONDERFUL. until leaves are wilted and stems are warmed through. due to fillers added to prevent clumping • Diet beverages made with noncaloric sweeteners • Sugar-free gelatin Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken. until butter is melted. Place olive oil and butter in a skillet large enough to hold fish in a single layer. pork. sucralose or saccharin—count each packet as 1 gram of Net Carbs. canola oil. beef. During Induction. alcohol. cut into 4 portions ½ teaspoon salt ¼ teaspoon ground black pepper 1½ pounds bok choy. Add bok choy and lemon peel to skillet. Avoid foods made from grains. colas or sodas. turning carefully once halfway through cooking time. Divide greens on four plates. healthy fats. Remove from skillet. AGE 50—LOST 108 POUNDS atkins.com Get all the details. shellfish. 2 protein sources Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake.) During Induction. FREE tools. Dollop purée over fish.and fiber-rich carbs in the form of leafy greens and many other vegetables—plus delicious Atkins bars. fish. seeds. dairy and fruit not listed in the acceptable foods list. Baked Salmon with Bok Choy and Bell Pepper-Salsa Purée 2 tablespoons virgin olive oil 1 tablespoon butter 1¼ pounds salmon fillet. nuts. Season fish with salt and pepper. low-fat foods unless labeled low-carb. 4 vitamins & minerals Also take a good multivitamin/ mineral and an omega-3 supplement daily. starchy vegetables. total carb grams minus fiber grams. your body begins to use fat as its primary fuel source. (You can stay in Induction longer. snacks and treats labeled as suitable for Phase 1 • Up to three packets of noncaloric sweeteners: stevia. and nutrient. tofu and other soy products. patted dry ¼ cup no-added-sugar mild chunky salsa Heat oven to 475°F. (Net Carbs represent the total grams of carbs minus fiber grams. resulting in weight loss. blend peppers and salsa in a blender 30 seconds. if you choose. butter. So You See Results Fast This two-week period jump-starts weight loss for quick results. avocado. Bake 7 minutes. Place in oven 3 minutes.

5 0.com.5 4 0.5 0 2.5 2.5 DINNER RECIPE SUBTOTAL TOTAL (DAY 3) 7 21.5 SNACk 2 RECIPE OR 2.5 6.5 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 2 stalks celery 1 slice Cheddar cheese 5 4 2 SNACk 2 RECIPE OR 1. .5 BREAKFAST RECIPE SUBTOTAL 5.5 1. sliced 1/2 cup red bell pepper slices DINNER RECIPE DINNER RECIPE 2 Tbsp Creamy Italian Dressing DINNER RECIPE SUBTOTAL TOTAL (DAY 1) 8 22.5 3.5 0.5 2 4 0.5 19.5 1.5 4 1. DAY 1 2 eggs 1/2 Hass avocado 1/2 medium tomato g Net Carbs g FV g Net Carbs DAY 2 breakfast sausage sautéed with 1/4 cup red bell pepper 1/4 cup green bell pepper 1 slice Monterey Jack cheese g Net Carbs g FV g Net Carbs DAY 3 1 medium tomato 1/4 cup mozzarella cheese bacon g Net Carbs g FV g Net Carbs 2 1.5 18 Foundation vegetables are indicated as FV. INDUCTION WEEk ONE This Induction meal plan is not necessarily a complete list of everything you’ll eat each day.5 0.07 PHASE 1: INDUCTION PHASE 1: INDUCTION 08 BREAkFAST RECIPE OR BREAkFAST RECIPE OR PRODUCT OPTION Atkins Day Break Wild Berry Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT SUBTOTAL 2 stalks celery 2 0 2 2 2 PRODUCT OPTION ATKINS TWO-WEEK MEAL PLAN: PHASE 1.5 0.5 2 PRODUCT OPTION SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar lamb chops Irish Pub Salad 1.5 2 PRODUCT OPTION 1 slice cheddar cheese 2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake Pork with Salsa Verde 2. • 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). • We recommend no more than 15g of sugar alcohols from Atkins products per day.5 2.5 1.5 1 1.5 7 18 DINNER RECIPE SUBTOTAL TOTAL (DAY 2) 8 21 7.5 0 3 1.5 1. • Atkins product options are convenient.5 1/2 large tomato.5 1 LUNCH RECIPE OR PRODUCT OPTION 1. • Feel free to substitute other foods acceptable for Phase 1.5 3 2 1 1. due to blood sugar response. Recipes in boldface italics can be found at Atkins.5 3 2.5 2.5 2. Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake.5 0 2. Atkins products appear in boldface type.5 1. side dishes.5 2 2 4 BREAKFAST RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 large radishes PRODUCT OPTION 3 2 2 4 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup sliced cucumbers 2 Tbsp Green Goddess Dressing 5 4 2 3 5 SNACk 1 RECIPE OR SNACk 1 RECIPE OR 1 0. it serves as a guide to help you plan the basics of each meal.5 PRODUCT OPTION 2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled tuna steak 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar shrimp 1 2 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake chicken drumsticks 1.5 2 1.5 3 1 0 1.5 1. delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. chopped 1/2 Hass avocado 1 cup mixed greens 2 Tbsp Creamy Italian Dressing 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette LUNCH RECIPE OR PRODUCT OPTION LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 10 large black olives 5 4 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 5 cherry tomatoes 5.5 4 1 cup mixed greens 1/2 medium cucumber.5 2 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar Beef Burger with Feta and Tomato 1 cup mixed greens 4 marinated artichoke hearts 2 Tbsp Greek Vinaigrette 2 2 0 8 7 1.5 2 1.5 5.5 1.5 2 0.5 1.5 3 2 0 1 1.5 1 1.5 2.5 0 1.5 1 1. • Add or subtract vegetables. Rather.5 2 1. as long as the carb counts are comparable.

5 1.5 2.5 SNACk 1 RECIPE OR 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Peanut Butter Fudge Crisp Bar roast beef 1 cup mixed greens 1/4 cup pickled okra 5 large radishes 2.5 2 0 4 1 4 2 Tbsp cream cheese BREAkFAST RECIPE OR BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 green olives PRODUCT OPTION 2.5 1.5 5. Atkins products appear in boldface type. .5 0.5 2. chopped 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette DINNER RECIPE 2 Tbsp Creamy Italian Dressing DINNER RECIPE SUBTOTAL TOTAL (DAY 4) 11 19 10.5 1 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar grilled flank steak 1 2 PRODUCT OPTION 2 Tbsp Creamy Italian Dressing 2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled chicken 2 1 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1/2 cup steamed spinach 2 2 0 4.5 17 DINNER RECIPE SUBTOTAL TOTAL (DAY 6) 5.5 22.5 1.5 2 2 4 2.5 2.5 1 0 1.5 19.5 7 3 SNACk 2 RECIPE OR 0.5 0 0.5 2.5 1 0 1 1 SNACk 2 RECIPE OR 2 0 2 2 2 0 2 2 PRODUCT OPTION SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake grilled salmon Creamy Red Cabbage Slaw 2 cups mixed greens 1 medium tomato 0.5 5.5 0 2 6 1 5 2 0. We recommend no more than 15g of sugar alcohols from Atkins products per day.5 3 1 0 1 0 2.5 Foundation vegetables are indicated as FV.5 4 0 4 2.5 0 2.09 PHASE 1: INDUCTION PHASE 1: INDUCTION 10 DAY 4 Yellow Squash and Gruyère Frittata turkey sausages g Net Carbs g FV g Net Carbs DAY 5 Basque Eggs with Ham.5 DINNER RECIPE SUBTOTAL TOTAL (DAY 7) 5 22 5 20.5 0. due to blood sugar response.5 2 0 1.5 3 1 0 1.5 3 2.5 0.5 1 6 stalks steamed asparagus 1 cup mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing 2 Tbsp Hollandaise Sauce 1 cup baby spinach 3 marinated artichoke hearts 1/4 cup scallions 2 Tbsp Creamy Italian Dressing 2 Tbsp Brown Butter Sauce 1/2 large tomato.5 2.5 0 2.5 1.5 0 1.5 2 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar sautéed halibut 1 Tbsp Herb-Butter Blend Zucchini and Jicama Salad 2. Tomatoes and Bell Peppers turkey sausage g Net Carbs g FV g Net Carbs DAY 6 2 poached eggs 1/4 cup Cheddar cheese 2 large tomato slices 2 marinated artichoke hearts g Net Carbs g FV g Net Carbs DAY 7 smoked salmon 1 medium sliced tomato g Net Carbs g FV g Net Carbs 2.5 1.5 1.5 2 0 6 3. Recipes in boldface italics can be found at Atkins.5 0 1.5 1 5 4 0 0 6 6 0 7.5 7 LUNCH RECIPE OR PRODUCT OPTION LUNCH RECIPE OR PRODUCT OPTION 2 Tbsp Creamy Italian Dressing LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/4 cup chopped zucchini 5 5 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 slice Monterey Jack cheese 5 4 2 LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 2 stalks celery 6 6 2 LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 1/2 medium zucchini cut into sticks 1 slice Monterey Jack cheese 7.5 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake French Bistro Salad 1.com.5 3 2.5 1.5 18 DINNER RECIPE SUBTOTAL TOTAL (DAY 5) 6 20.5 0 0 1.5 2 3 2 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/4 cup chopped red bell pepper 2 Tbsp Creamy Italian Dressing 7 5 BREAkFAST RECIPE OR 2 3 5 2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Advantage Peanut Fudge Granola Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes PRODUCT OPTION BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake sliced ham Cucumber-Avocado Salad with Toasted Cumin Dressing 5 4 3 2 5 SNACk 1 RECIPE OR 0 0 0 0 2 1.5 4 0 2.5 0 DINNER RECIPE 1.

5 2 Caribbean Snapper with Green Sauce 2 cups romaine 2 Tbsp Creamy Italian Dressing DINNER RECIPE 5.5 2.5 1.5 Foundation vegetables are indicated as FV.5 0.5 2. Rather.5 1.5 3.com.5 0 1.5 17 DINNER RECIPE SUBTOTAL TOTAL (DAY 2) 7 21.5 1. it serves as a guide to help you plan the basics of each meal.5 21 7.5 2. • We recommend no more than 15g of sugar alcohols from Atkins products per day.5 6 3.5 4 3 2 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado 2 Tbsp Aioli SNACk 1 RECIPE OR SNACk 1 RECIPE OR 2. or even desserts to ensure that you come close to the appropriate level of carb intake.5 22 5.5 16. Atkins product snacks or meals.5 2 0.5 3 SNACK 1 RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake lamb burger 2 0 1 2.5 0.5 1.5 1 0 4.5 2.5 2.5 1.5 2 cups romaine 3 marinated artichoke hearts 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing 1/2 Hass avocado 1 slice tomato 4 leaves lettuce 2 Tbsp Aioli LUNCH RECIPE OR PRODUCT OPTION LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 2 stalks celery 4 3.5 DINNER RECIPE SUBTOTAL TOTAL (DAY 1) 6.5 PRODUCT OPTION SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Chocolate Peanut Nougat Bar 2 3 PRODUCT OPTION 1 hard-boiled egg 2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake 1.5 DINNER RECIPE SUBTOTAL TOTAL (DAY 3) 8.5 2.5 0.5 3.5 PRODUCT OPTION 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake grilled chicken 2 cups arugula 5 cherry tomatoes 2 Tbsp Italian Dressing 1 slice Cheddar cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar canned salmon 2. .5 2.5 1.5 0 1.5 2 0.5 3 2 2 4 2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama PRODUCT OPTION 4.5 1 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar Asian Tuna Kebabs 2 cups mixed greens 1.5 2.5 0 2.5 1. as long as the carb counts are comparable. Recipes in boldface italics can be found at Atkins.5 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 1/2 cup sliced green bell pepper 2 Tbsp Blue Cheese Dressing 3 3 2 SNACk 2 RECIPE OR 2 0. INDUCTION WEEk TWO This Induction meal plan is not necessarily a complete list of everything you’ll eat each day.5 3 2. delicious meal and snack alternatives when you don't have time to prepare Atkins recipes.5 0 1 3 1.5 2 1. chopped DINNER RECIPE 2 Tbsp blue cheese 2 Tbsp Italian Dressing 2 2.5 1 Grilled Italian Chicken with Yellow Squash 2 cups mixed greens 1/2 small tomato. Atkins products appear in boldface type.5 LUNCH RECIPE OR PRODUCT OPTION 1 2.5 1 2 1 1. • Feel free to substitute other foods acceptable for Phase 1. side dishes. chopped 1/2 Hass avocado g Net Carbs g FV g Net Carbs DAY 3 2 scrambled eggs 1/2 cup chopped zucchini 1/2 medium tomato.5 1 0.5 0.5 0 1.5 2. • Add or subtract vegetables. • 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).5 2 0.11 PHASE 1: INDUCTION PHASE 1: INDUCTION 12 BREAkFAST RECIPE OR BREAkFAST RECIPE OR PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 medium cucumber 3 0.5 1.5 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/2 cup chopped zucchini 5. DAY 1 2 red bell pepper rings each filled with 2 eggs 1/4 cup mozzarella cheese 2 Tbsp Salsa Cruda BREAKFAST RECIPE SUBTOTAL g Net Carbs g FV g Net Carbs DAY 2 turkey sausage sautéed with 1 small tomato.5 6 19.5 5.5 0 1 3 1.5 1 0. due to blood sugar response.5 2 SNACk 2 RECIPE OR 1.5 3 3 PRODUCT OPTION ATKINS TWO-WEEK MEAL PLAN: PHASE 1.5 0.5 2 1.5 0. • Atkins product options are convenient. chopped 1/2 cup shredded Cheddar cheese g Net Carbs g FV g Net Carbs 2.5 2 3 5 1 0.5 1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing 0.5 5.5 0.

5 0.5 2 LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 5 cherry tomatoes 2 Tbsp Creamy Italian Dressing SNACk 2 RECIPE OR 1 0 1 1 1 0.5 0 0 2.4 8.5 1.com.5 DINNER RECIPE SUBTOTAL TOTAL (DAY 6) 9.5 0 2. We recommend Atkins products per sugar alcohols from Atkins product .5 3 1 1/2 Hass avocado 1 slice Monterey Jack cheese 4 2 3 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing 1.5 4 3 2 5 SNACk 1 RECIPE OR 1.5 2 1.5 SNACk 1 RECIPE OR 2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1 medium tomato 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing 1 0.5 2 2 1 cup mixed greens 2 marinated artichoke hearts 1/2 cup mung bean sprouts 2 Tbsp Hot Bacon Vinaigrette LUNCH RECIPE OR LUNCH RECIPE OR PRODUCT OPTION PRODUCT OPTION 2 Tbsp Creamy Italian Dressing LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1 stalk celery 5. due to blood sugar response.5 DINNER RECIPE 0.5 1.5 1 SNACk 2 RECIPE OR 1.5 1.5 0. Atkins products appear in appear in boldface type.5 3 LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 piece Gouda cheese 5 4 2 LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 1 cup broccoli florets 3.5 1.5 3 Guacamole 4 cups arugula 2 Tbsp scallions 6 asparagus spears 1 Tbsp Herb-Butter Blend 1 cup sliced fennel 1/2 cup diced jicama 2 Tbsp Aioli 2 pieces of bacon 2 cups mixed greens 1/2 cup jicama 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette DINNER RECIPE 1/3 cup roasted red peppers.5 2. vegetables vegetables are FV.13 PHASE 1: INDUCTION PHASE 1: INDUCTION 14 DAY 4 1 medium tomato 1/4 cup Cheddar cheese bacon BREAkFAST RECIPE OR BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado PRODUCT OPTION g Net Carbs g FV g Net Carbs DAY 5 2 poached eggs 1/2 large tomato g Net Carbs g FV g Net Carbs DAY 6 Breakfast Mexi Peppers g Net Carbs g FV g Net Carbs DAY 7 flank steak sautéed with 1/2 cup chopped red bell pepper 1/4 cup chopped scallions 1/4 cup shredded mozzarella g Net Carbs g FV g Net Carbs 4 0.5 0.5 0 1.5 5.5 1.5 20 Foundation Foundation are indicated asindicated as FV. due to blood sugar response.5 2.5 2.5 1.5 0.5 1.com.5 1.5 0 1 2.5 2.5 2.5 1. Atkins productsboldface type.5 1 1.5 1.5 BREAkFAST RECIPE OR 2.5 2 1 3 1.5 1 2.5 3 0.4 17.5 2 0 4 1. We recommend no more than 15g of sugar alcohols from no more than 15g ofday.5 PRODUCT OPTION SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake pork tenderloin 1/2 cup steamed broccoli 2 Tbsp Brown Butter Sauce 2 cups chopped endive 1 1 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Fudge Brownie Bar Cheddar Burgers with Chipotle Sauce 1 3 PRODUCT OPTION 1 slice Monterey Jack cheese 2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Dark Chocolate Royale Shake pork Italian sausage 1.5 2 2.5 0 2.5 2. Recipes in Recipes in boldface italics can Atkins.5 0.4 DINNER RECIPE SUBTOTAL TOTAL (DAY 7) 7 21 6.5 3.5 2 2 0 5.5 3.4 0 0. chopped 2 Tbsp Green Goddess Dressing 4 2 Tbsp Creamy Italian Dressing DINNER RECIPE SUBTOTAL TOTAL (DAY 4) 8 21 7 19 DINNER RECIPE SUBTOTAL TOTAL (DAY 5) 6 21 5 16.5 5.5 2.5 0 1.5 0 2. consumption per day.5 2.5 0 3 1.5 5 3 0 3 1 0.5 0 6 4 3 3 6 2.4 21.5 2.5 2 Tbsp crumbled blue cheese SNACK 1 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar deli roasted chicken 2 cups spinach 1 small tomato 1 2 SNACK 1 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake prosciutto 1.5 2.boldface italics can be found atbe found at Atkins.5 1/4 cup snap peas 1/4 cup red bell pepper 2 Tbsp Greek Vinaigrette BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1 stalk celery PRODUCT OPTION 5 3 2 3 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/3 medium zucchini cut into sticks 1 slice Monterey Jack cheese 4.4 0 3.5 2 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake canned tuna 4 1.5 0 1 2.5 2 SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola shrimp 2.5 5 4 2 2.5 0 4 0.5 0 1.5 3 1.

you may be able to reintroduce legumes. Makes 1 serving 4g Net Carbs per serving Phases 2.15 PHASE 2: ONGOING WEIGHT LOSS (OWL) John Clements ONGOING WEIGHT LOSS (OWL) Add More Foods to Your Diet. 4 4 You can also add alcohol. Depending on your metabolism. start gradually adding nuts and seeds. AGE 68—LOST 207 POUNDS “ “ butter. or you may have to wait until the next phase. As long as you continue to eat the recommended amount of protein and enough fat to keep you satisfied. What You’ll Have During This Phase: 1 Continue to enjoy the same delicious. avocado. berries and a few other low-sugar fruits. you’ll start to vary your diet by continuing to try different vegetables and gradually adding nuts and seeds. Place under broiler for 1 minute or until cheese melts and bubbles. A hallmark of this phase. you’ll remain in control of your appetite and not be unduly tempted by cravings as you add back delicious.com Get all the details. such as cottage cheese. recipes and support at JOHN CLEMENTS. 3 In addition to the leafy greens and other non starchy veggies I’VE LOST OVER 200 POUNDS ON THE ATKINS PLAN AND INSPIRED PEOPLE CLOSE TO ME TO IMPROVE THEIR LIVES TOO! WE ALL HAVE RENEWED SOURCES OF ENERGY THAT ENABLE US TO DO THINGS WE THOUGHT WE’D NEVER DO AGAIN. 2 Keep consuming those natural fats: olive oil. cheese and garlic. Place mushroom on lined baking sheet and brush both sides with olive oil. such as lentils and kidney beans. if you can handle them. Carb intake in this phase: Start at 25 grams of Net Carbs per day. if you haven’t done so already.). During this phase. that we call foundation vegetables. it simply postpones it. Bake 30 minutes or until fork tender. lower heat and cook. and of Atkins in general. wiped clean with a damp paper towel 1 tablespoon virgin olive oil 1 large clove garlic. While You keep Losing Weight Here. is the ability to personalize the program to the specific foods and cuisines you enjoy. sliced 1 tablespoon no-added-sugar tomato sauce (such as Rao’s) 2 tablespoons shredded mozzarella cheese Heat oven to 425ºF and line a baking sheet with aluminum foil. But understand that your body burns alcohol for fuel before it burns fat—so when you have a glass of wine or spirits. Top concave side of mushroom with tomato sauce. canola oil. In a small sauté pan. your daily Net Carb gram count as you add new foods. . turning after 15 minutes. other cheeses and plain whole milk yogurt. add garlic. and finally begin to add small portions of legumes. gradually increasing your intake in 5-gram increments each week or every several weeks. FREE tools. filling protein sources. olives and more. as long as weight loss continues and you don’t experience renewed cravings for carb foods. even as you gradually increase the number of daily grams of Net Carbs you consume. Remove from oven and raise heat to broil. being careful not to burn. your body stops burning fat. stirring until golden. Portobello Mushroom “Pizza” 1 portobello mushroom (about 3 oz. you’ll continue to lose weight. berries and more dairy products. Lost 207 pounds s! in only 2½ year atkins. healthy foods. you should ramp up your activity level or begin a fitness program such as walking. 5 Add one new item at a time and remember not to exceed 6 Continue to take your two daily supplements. stem removed. heat olive oil until fragrant and simmering. You may need to go for two or more weeks between increases – whichever works for you to get within 10 pounds of your goal weight. This doesn’t interfere with weight loss. Meanwhile. 3.

Pre-Maintenance. Whisk batter. you’re going to increase in 10-gram increments. recipes and support at “ “ I KNEW FOR A DIET TO WORK. I WAS NEVER MISERABLE. remember: Net Carbs equal total grams of carbs minus fiber grams. as long as you continue to gradually lose weight and don’t reawaken cravings. you’re almost there. flip the pancakes and cook another 2–3 minutes. Over medium heat. Now. Carb intake in this phase: In OWL. and the edges are firm. 4 Continue to take your two daily supplements. These will form the basis of foods upon which you can expand in Phase 3. Lost 50 poun in only 3 mont hs! ds CHERYL LYNN WOLF. FREE tools. Add the half-and-half and egg. 4 carbohydrates. you were consuming 60 daily grams of Net Carbs. sugar substitute. drop back 10 grams of Net Carbs. IT REALLY MUST BE A LIFESTYLE CHANGE. people can eat these higher-carb foods. WITH OTHER DIETS I ALWAYS FELT HUNGRY. Refer to page 6 for a list of Acceptable Foods for Phase 1 and page 16 for a list of Acceptable Foods for Phase 2.com Get all the details. That means that you’d start Pre-Maintenance at 70 grams of Net Carbs. Atkins ts are available ™ Cuisine produc ns. If you’re starting in Phase 3. Each serving is one pancake. This recipe makes 10 four-inch pancakes. AND I WAS NEVER HUNGRY. Repeat with remaining pancakes. Once you reach your goal weight. oatmeal and quinoa. if desired. Many.com se at atki for purcha . BUT WITH ATKINS I FEEL FULL. healthy fats continue to be key to appetite control. AGE 27—LOST 50 POUNDS atkins. you’ll begin the “dress rehearsal” for a way of eating that enables you to maintain your healthy new weight—for good. You can freeze and reheat them before serving. Let’s say that when you left OWL. 3 Continue to gradually add more variety in terms of Serve pancakes with sugar-free pancake syrup and add fresh or frozen blueberries. but not all. If your weight stalls. What You’ll Have During This Phase: 1 You’ll still eat the same delicious. you gradually upped your daily carb intake in 5-gram increments. Atkins Cuisine Pancakes 1 cup of Atkins Cuisine™ All Purpose Baking Mix 1 packet (1g) of sweetener 2 teaspoons baking powder ¼ teaspoon salt 1 cup half-and-half 1 whole egg Blend together the baking mix. Keep warm in the oven. cook 4 pancakes at a time. Coat the griddle with olive oil spray. When bubbles appear on the top. Makes 10 servings 3g Net Carbs per serving Phases 3. You’d stay there for a week or more.17 PHASE 3: PRE-MAINTENANCE PHASE 3 14 Cheryl Lynn Wolf PREMAINTENANCE You’re Almost at Your Goal Weight At this point. You can also build on foundation vegetables with such starchy vegetables as winter squash and sweet potatoes. stay there for a couple of weeks or so and then try adding another 5 daily grams. filling protein sources you have since Induction. 2 Likewise. Once weight loss resumes. baking powder and salt in a large mixing bowl. and whole grains like brown rice. before advancing to 80 grams. Let the mixture sit for at least 5 minutes to activate the baking powder. including a broader array of fruits. and so forth.

1 of sources. FREE tools. soak bread in cream until soft. IN FACT.19 PHASE 4: LIFETIME MAINTENANCE PHASE 4 16 LIFETIME MAINTENANCE Now It’s Time to Prove That You Can keep Doing It In this phase—which is really the rest of your healthy. fat is your friend—when you control your carb intake. What You’ll Have During This Phase: Okay. parsley. Add tomato sauce and basil to skillet. divided ½ teaspoon ground black pepper 2 tablespoons olive oil 8-oz. about 10 minutes. AND I’M STILL LOVING IT. Mix well. including legumes and other plant proteins. Form mixture into 1½ inch meatballs. Penne Pasta with Italian Meatballs 2 slices low-carb bread 8 oz. if your metabolism can handle them. Losing weight is challenging. Add ground chuck. salt. garlic. along with legumes. Serve over cooked penne. seeds and berries. Makes 4 servings 29g Net Carbs per serving Phase 4 — actress atkins. Transfer meatballs to a plate lined with paper towels. all forms of added sugar and trans fats.com se at atki for purcha . there’s no health risk in eating foods that contain fat. just as you did in Pre-Maintenance. and pepper. 2 3 Keep consuming those good fats. recipes and support at “ “ I KNOW SO MANY PEOPLE WHO’VE MADE ATKINS A LIFESTYLE. Bring to a simmer over medium heat. I’VE BEEN ON THE PROGRAM FOR MORE THAN 12 YEARS. Cook on low 5 minutes until heated through. Heat olive oil in large skillet over medium heat. In a large bowl. active life—you’ll stay slim as you continue eating some of the best foods on Earth. Keep eating an adequate amount of protein from a variety Enjoy a rich variety of whole-food carbs in the form of vegetables. finely chopped ¾ teaspoon salt. Wipe out skillet. you may need to add a little more fat to your meals—in the form of olives. Atkins ts are available ™ Cuisine produc ns. Add meatballs. Parmesan cheese.com Get all the details. jar low-carb marinara sauce 1 tablespoon minced fresh basil leaves or 1 teaspoon dried Prepare pasta according to package. and Atkins will help you stay in control—for good. 4 5 Continue your daily multivitamin/mineral and omega-3 supplements. avocado and the like—rather than increasing carbs or protein. Add meatballs and brown on all sides. olive oil. Remember. In order to maintain your goal weight and avoid losing more than you want to. nuts. Stay with Atkins. You now have the tools to do it. but so is maintaining it. no surprises here. other fruits and moderate portions of starchy vegetables and whole grains. Atkins Cuisine™ Penne ¼ cup cream 1½ pounds ground chuck ¼ cup freshly grated Parmesan cheese 2 tablespoons finely chopped fresh parsley 1 egg yolk 1 garlic clove. egg yolk. 6 Continue to avoid processed foods with white flour and refined grains.

Keep a bar or shake in your purse. LUNCH Cobb Salad LUNCH Atkins Advantage Meal Bar Day Break Morning Snack/Light Breakfast A filling morning snack or a light breakfast helps fight hunger in between meals and on the run. BREAKFAST Southwestern Omelet THE FOUR ATKINS PRODUCT FAMILIES Stay on track with your weight loss plan with tasty all-day product options. briefcase. Advantage Snack/Light Meal A filling snack or a light meal helps fight hunger in between meals and on the run. snack. or can be used as a super-filling snack. gym bag or desk drawer so an Atkins-friendly meal or snack is always at your fingertips. Curb your cravings with Atkins shakes and bars—available at your local retailer in a variety of flavors. and treat bars— as well as shakes—to keep you satisfied. AFTERNOON SNACK Cheese & Olives AFTERNOON SNACK Atkins Advantage Shake DINNER CHOOSE your Favorite Recipe at Atkins. Endulge Treat When cravings strike.21 ATKINS PRODUCTS LOSING WEIGHT IS EASIER THAN EVER WITH DELICIOUS ATKINS MEALS & SNACKS If you’re short on time and don’t have time to cook. reach for a treat or dessert without the added sugar.com DESSERT Pineapple Upside-Down Cake Chicken with Roasted Vegetables Smothered Minute Steak Stir-Fried Shrimp with Ginger & Mushrooms DESSERT Atkins Endulge Treat Bar . Atkins provides meal. BREAKFAST Atkins Day Break Bar & Shake MID-MORNING SNACK Celery Sticks with Dip MID-MORNING SNACK Atkins Advantage Snack/Light Meal Bar Advantage Meal Great as a satisfying meal replacement.

Sign up to vote on this title
UsefulNot useful