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20g of carbohydrates per day via the Support section of our website.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

100g smoked salmon
2 scrambled egg with
2 egg omelette with with ½ sliced ripe 1 low carb sausage, 1 bacon, 1 low carb
Breakfast
Hot Flax Cereal Mushroom Bake 4 cooked, chopped
30g grated cheese & avocado & 2 tbsp 1 poached egg & sausage, 1 fried egg &
(see recipe) (see recipe) asparagus spear &
50g sliced red pepper cream cheese, sprinkle half grilled tomato ½ grilled tomato
1 slice bacon
with black pepper

Snack 1 cooked chicken leg Atkins snack 1 boiled egg ½ sliced avocado Atkins snack 30g cubed cheese Atkins snack

Goat’s cheese salad

made with 80g Greek salad including
1 baked chicken thigh 1 small tin salmon
salad leaves, 5 olives, 1 tin mackerel in brine, 5 olives, 100g baby
served over mixed served over 100g
4 cherry tomatoes, drained, served over spinach, ½ avocado,
salad leaves, Bacon, Spinach & Chicken Burger baby spinach leaves,
Lunch
½ sliced avocado, 100g spinach leaves, ¼ chopped red onion,
½ chopped red Blue Cheese Salad with Tomato Salsa 5 cherry tomatoes,
50g cubed cucumber 30g crumbled feta 50g cubed cucumber
pepper, 4 cucumber (see recipe) (see recipe) ¼ sliced cucumber.
and 50g crumbled & ½ chopped red and 30g feta cheese.
slices. Top with 30g Drizzle with 1 tbsp
goat’s cheese. pepper Drizzle with 1 tbsp
grated cheese extra virgin olive oil
Drizzle with extra olive oil
virgin olive oil

2 tbsp cream cheese ½ tin tuna mixed with

Snack
1 slice ham wrapped
Atkins snack 1 Pepperoni stick Atkins snack spread into a celery full fat mayonnaise on Atkins snack
up with a cheese slice
stalk a romaine leaf ‘wrap’

115g salmon baked in 2 smoky chorizo Beef stir-fry made

1 slice baked pork belly Chicken breast
foil topped with 1 tbsp sausages cooked and with 115g beef strips,
served with 100g each wrapped in 2 slices
butter & 1 tsp parsley. Chicken Casserole served with 100g 50g beansprouts,
Dinner
Mushroom Burgers broccoli & cauliflower Parma ham. Serve
Serve with 100g ‘riced’ with Red Peppers cauliflower, cooked 2 sliced mushrooms,
(see recipe) mashed with 1 tbsp with 100g celeriac,
cauliflower and 80g (see recipe) and mashed with ½ sliced red pepper,
butter. Top with 30g mashed with 1 tbsp
sautéed kale cooked 1 tbsp cream cheese 30g water chestnuts.
grated cheese butter
in 1 tbsp olive oil & 80g green beans Stir-fry with soya sauce

Mix and Match Get organised How much protein? Atkins snacks
Feel free to mix and match Make an extra portion Check what’s right for you based on You can add Atkins low carb snack
individual meals or even and use for you weight and gender - from 115g up to bars, cookies, drinks and shakes to
full days to suit you. tomorrow’s lunch. 225g for a large man. your menu right from day one.
 Healthy swaps
Adapt any recipe to your taste by swapping
your protein or veg choices, e.g. fish for
Recipes
chicken, broccoli for cauliflower

Chicken Casserole with Red Peppers Hot Flax Cereal Bacon, Spinach and Blue Cheese salad
Serves 1 Serves 1 Serves 1

1 tbsp olive oil 2 tbsp ground flaxseeds 2 smoked bacon rashers, chopped
2 chicken thighs 1 tsp Splenda 150g spinach leaves
Salt and pepper to season 30ml single cream 30g blue cheese, cubed
2 garlic cloves, chopped 40ml water 5 cherry tomatoes, halved
½ medium onion, chopped 1 tsp ground cinnamon 50g raw broccoli florets
1 rasher bacon, diced
½ red pepper, seeded and chopped Combine the ingredients and microwave for 2 minutes. Dressing:
1 bay leaf 1 tbsp Splenda
½ tin chopped tomatoes 1 tsp mustard
½ stock cube 1 tbsp lemon juice
1 tbsp thyme
Fry the bacon in a non-stick frying pan until crisp.
Heat the oil in a frying pan. When hot, add half the chicken Toss together the spinach, blue cheese, tomatoes
pieces and fry over medium heat until they colour. Remove Chicken Burgers with Tomato Salsa
and broccoli then stir these into the bacon.
cooked chicken. Serves 1
Place the salad in a serving bowl.
Add garlic and onion and cook until soft, add cooked 1 garlic clove, crushed
chicken to pot with bacon, peppers, bay leaf and thyme. Mix together the dressing ingredients and drizzle
1 spring onion, finely sliced over the salad.
Fry until bacon colours then add tomatoes and stock cube 1 tbsp mixed herbs
and let it bubble. 100g minced chicken
Stir everything together then turn heat down to low, cover 1 tsp olive oil
and simmer for an hour until juice reduces to a sauce.
For the salsa:
Remove the bay leaf and serve.
80g cherry tomatoes, quartered
Mushroom Burgers
½ red chilli, deseeded and finely chopped
1 tsp chopped coriander Serves 1
Rind and juice of 1 lime
1 garlic clove, chopped
½ green pepper, chopped
Mix together all the burger ingredients, except the oil, and
½ red chilli, chopped
Mushroom Bake form into a burger, chill for 30 minutes.
½ onion, chopped
Serves 1 Combine the salsa ingredients in a bowl. Brush the burger 100g minced meat
with oil and cook under high grill for 3-4 mins each side. 40g mushrooms, chopped
2 tbsp salsa Serve with tomato salsa and salad. Large romaine leaves
2 mushrooms, chopped
1 egg Finely chop the garlic clove, green pepper and red chilli
30g cheese, shredded and mix in a bowl with 100g minced meat.
Form into a burger and cook to desired level.
Place the salsa in a ramekin and add mushrooms, crack an
Meanwhile heat 1 tbsp butter in a pan and add onion and
egg on top and then top with shredded cheese.
Microwave for 2 minutes.
For all the family Share your favourites mushrooms and sauté until cooked.
Just add potato, pasta or Got any recipe tips? We’d love Put burgers onto large romaine leaves and top with the
rice for any one that isn’t to hear them. Share them onion/mushroom mixture.
eating low carb. with our members on our Serve with a mixed side salad.
community forum.
 Shopping List
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Red pepper Smoked salmon Single cream Sausages Mushrooms Asparagus Sausages
Chicken leg Chicken thigh Ground flaxseed Tomatoes Spring onion Tomatoes Tomatoes
Goats cheese Red pepper Gorgonzola cheese Mackerel (tinned) Red chilli Olives Tin of salmon
Cherry tomatoes Cucumber Cherry tomatoes Feta cheese Minced chicken Baby spinach Baby spinach
Salmon Green pepper Eggs Red pepper Cherry tomatoes Red onion Cherry tomatoes
Eggs Pepperoni snacks Bacon Chorizo Tuna (tinned) Feta Cucumber
Olives Eggs Spinach Eggs Chicken thighs Chicken breast Ham
Cauliflower Avocado Pork Belly Avocado Red pepper Parma ham Beef
Kale Mushroom Broccoli Spinach Onion Bacon Beansprouts
Onion Cauliflower Cream cheese Bacon Avocado Red pepper
Cream cheese Celery Celeriac Waterchestnuts
Minced meat Cauliflower Mushrooms
Chilli Green beans
Cheese

Handy to have around the house Notes

Mixed salad leaves Atkins snacks Butter
Parsley & other herbs Selection of foundation vegetables Cheese
Garlic Chilli peppers Ground flaxseeds
Splenda Cinnamon & other spices Mustard
Olive oil Soya sauce Full fat mayonnaise
Eggs