Atkins 100™ Net Carb Meal Plan Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Scrambled Eggs with Atkins Farmhouse-

Milk Chocolate Protein Style Sausage Protein Powered French Toast Loaf Orange-Sour Cream
Bacon, Green Bell
Muffin Oatmeal Atkins Frozen Ham ¼ cup blueberries Waffles with Fresh
Peppers and Tomato Scramble
1 small banana ½ cup blueberries and Cheese Omelet
½ whole wheat bagel ½ cup cubed 10 pecan halves Blueberry Sauce
honeydew melon

Net Carbs: 29.8g Net Carbs: 23.7g Net Carbs: 12.1g Net Carbs: 24.3 Net Carbs: 4g Net Carbs: 15.3g Net Carbs: 13.7g
FV 7g FV 0g FV 2.1g FV 0g FV 0g FV 0g FV 0g

Atkins Mocha Latte

Snack

1 oz cheddar Atkins Mocha Latte Atkins Dark Chocolate 1 small tomato ½ medium cucumber Atkins French Vanilla
1 small apple Shake Royale Shake ½ cup cottage cheese Shake 4 Tbsp black bean dip Shake
1 small banana

Net Carbs: 17.4g Net Carbs: 3g Net Carbs: 2g Net Carbs: 5.5g Net Carbs: 23.4g Net Carbs: 17g Net Carbs: 1g
FV 0g FV 0g FV 0g FV 2.5g FV 0g FV 3g FV 0g

Atkins Frozen Meat Atkins Frozen Chicken

5 oz hamburger 3.2 oz Italians sausage
Lasagna Marsala
2 Tbsp onions link Grilled Lime Chicken
2 cups mixed greens 2 cups mixed greens
2 Tbsp Barbecue 1 cup prepared whole Atkins Frozen
Lunch

over Spinach Salad with Chicken Salad Sandwich

½ cup sliced cucumber ½ cup sliced red bell
Sauce wheat macaroni Feta-Ranch Dressing & with Grapes and Walnuts Mexican-Style Chicken
5 cherry tomatoes pepper
1 whole wheat bun ½ cup Basic Tomato Sweet Cherry Pie and Vegetables
1/3 cup shredded carrot 2 Tbsp Parmesan
Macaroni and Sauce ½ cup wild rice
2 Tbsp Creamy Italian Peppercorn Dressing
Cauliflower Salad Daikon and Celery Salad
Dressing
Net Carbs: 21g Net Carbs: 37.8g Net Carbs: 12.4g Net Carbs: 42.5g Net Carbs: 22.1g Net Carbs: 13g Net Carbs: 22g
FV 8.4g FV 6.1g FV 5.2g FV 8.7g FV 7.5g FV 1.8g FV 2.4g

Atkins White 4 oz Greek yogurt Atkins Peanut Butter

Snack

4 Tbsp black bean dip Atkins Dark 1 large tomato ½ whole wheat bagel
Chocolate ½ cup sliced Fudge Crisp Bar
15 corn tortilla chips Chocolate Almond 4 Tbsp hummus 1 Tbsp cream cheese
Macadamia Nut Bar strawberries 1 small apple
Coconut Crunch Bar

Net Carbs: 4g Net Carbs: 8.2g Net Carbs: 41g Net Carbs: 4g Net Carbs: 8g Net Carbs: 19g Net Carbs: 22.1g
FV 0g FV 0g FV 0g FV 0g FV 5g FV 0g FV 0g

Atkins Frozen Stone

6 oz chicken breast
2 Tbsp Cajun Rub
Popcorn Garlic Shrimp
¼ baked acorn squash
Dinner
6 oz flank steak
Fired Three Meat Pizza
2 Tbsp Barbecue Rub Fajita Steak and
Atkins Frozen Orange Quick Barbecued Pork 2 cups mixed greens, 1/2
1 medium sweet potato Fresh Guacamole

2 cups broccoli and Chicken whole wheat bun cup sliced green bell pepper
2 cups mixed greens 2 cups baby kale ¼ cup black beans 1
cauliflower, steamed ¼ cup brown rice & 1/2 ¼ whole acorn squash 1/3 cup chickpeas
5 cherry tomatoes 1 small tomato ¼ cup Salsa Cruda
½ cup brown rice cup green peas Classic Coleslaw 2 Tbsp Garlic Ranch
¼ cup chick peas ¼ cup shredded carrot two 6-inch corn
2 Tbsp Blue Cheese Dressing
2 Tbsp Maple-Dijon tortillas
Dressing Cinnamon-Almond
Dressing
Meringues
Net Carbs: 27.3g Net Carbs: 24.6g Net Carbs: 32g Net Carbs: 24.1g Net Carbs: 39.5g Net Carbs: 33.9g Net Carbs: 41g
FV 4.8g FV 6.6g FV 4.9g FV 3.9g FV 9.4g FV 7.5g FV 10.5g

Total Net Carbs: 99.5g Total Net Carbs: 95.3g Total Net Carbs: 99.5g Total Net Carbs: 100.4g Total Net Carbs: 97g Total Net Carbs: 98.2g Total Net Carbs: 99.8g
Total FV 20.2g Total FV 12.7g Total FV 12.2g Total FV 15.1g Total 21.9g Total FV 12.3g Total FV 12.9g

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables
 Atkins 100™ Net Carb Meal Plan Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Double Chocolate
Breakfast

Scrambled Eggs with Atkins French Vanilla

Atkins Frozen Bacon Crunchy Tropical Berry Zucchini Frittata Protein Pancakes
Bacon, Green Bell Blueberry Almond Shake
Scramble and Almond Breakfast ½ cup raspberries ½ cup sliced
1 wedge honeydew Peppers and Tomato & Smoothie ½ whole wheat bagel
Parfait ½ cup cooked oatmeal strawberries
melon Mixed Fruit Salad 1 Tbsp butter
2 Tbsp sugar-free jam ½ small banana, sliced

Net Carbs: 15.4g Net Carbs: 10.8g Net Carbs: 23.4g Net Carbs: 10.3g Net Carbs: 26.5g Net Carbs: 19.3g Net Carbs: 21.9g
FV .4g FV 0g FV 6g FV 0g FV 0g FV 2.3g FV 0g

4 oz vegetable juice
Atkins Caramel
Snack

Atkins Chocolate 1 stalk celery cocktail Atkins Peanut Fudge 5 whole wheat crackers Atkins Mocha Latte
Double Chocolate Granola Bar Shake
Banana Energy Shake 4 Tbsp hummus 1 oz Cheddar cheese 1 oz Gouda cheese
Crunch Bar 5 whole wheat crackers

Net Carbs: 4g Net Carbs: 4g Net Carbs: 6g Net Carbs: 18.2g Net Carbs: 2g Net Carbs: 14.3g Net Carbs: 3g
FV 0g FV 0g FV 1g FV 4.3g FV 0g FV 0g FV 0g

Atkins Frozen Stone

Atkins Frozen
Fired Pepperoni Pizza Atkins Frozen Chicken Spinach and Feta Turkey
Chicken Marsala
2 cups baby spinach and Broccoli Alfredo Burger
Hearts of Lettuce with 2 cups mixed greens
Lunch

Pasta Salad with ½ cup snap peas Warm Asian Beef 2 cups mixed greens 1 whole wheat bun
Tuna, Capers, and Shrimp and Green Salad 5 cherry tomatoes
½ cup sliced red bell ½ Hass avocado Cucumber, Onion and
Lemon Goddess Dressing 5 black olives
pepper ¼ cup chick peas Tomato Salad with
2 Tbsp Parmesan
2 Tbsp Creamy Italian 2 Tbsp Ranch Dressing Creamy Feta Dressing
Peppercorn Dressing
Dressing

Net Carbs: 23.6g Net Carbs: 9.2g Net Carbs: 16.4g Net Carbs: 15g Net Carbs: 12.3g Net Carbs: 19.8g Net Carbs: 26.5g
FV 1.4g FV 7g FV 3.8g FV 10g FV 6.3g FV 6g FV 6.2g

2 Tbsp Salsa Cruda

1 medium carrot Atkins Caramel Peanut
Snack

1 whole wheat bagel ½ cup cottage cheese 1 ¼ cup shredded 2 Tbsp peanut butter 4 oz Greek yogurt
4 Tbsp hummus Butter Fudge Crisp Bar
2 Tbsp cream cheese small apple Cheddar 1 small apple ½ cup sliced mango
10 corn tortilla chips ½ small banana
15 corn tortilla chips

Net Carbs: 27.2g Net Carbs: 44.2g Net Carbs: 20.1g Net Carbs: 12.2g Net Carbs: 27.9g Net Carbs: 21g Net Carbs: 16g
FV 4.1g FV 0g FV 0g FV 0g FV 0.9g FV 0g FV 0g

Atkins Frozen Meat

Atkins Frozen Pork Lasagna
Sea Scallops and Lemon 6 oz Tilapia filet
Verde 5 oz steak 4 cups arugula & baby
Atkins Frozen Pasta Roasted Ginger- ½ cup cooked quinoa
Dinner

¼ cup great northern 1 small baked potato spinach, 1/3 cup cubed
Orange Chicken Baby Spinach, Pickled Tamari Salmon Steaks ½ medium zucchini & 1
beans 1 Tbsp butter sweet potato, ½ cup
½ cup brown rice Beets and Tomato Salad 3/4 cup brown rice 6 carrot diced and
¼ cup sweet corn 2 cups broccoli and chopped red bell pepper
Spring Salad 2 Tbsp Fresh Raspberry stalks asparagus sauteed with 1 Tbsp
Chopped Cucumber and cauliflower, steamed ½ cup diced beets
Vinaigrette butter
Tomato Salad 2 Tbsp Creamy Italian
Dressing

Net Carbs: 30.5g Net Carbs: 30.6g Net Carbs: 33.7g Net Carbs: 42.1g Net Carbs: 30.9g Net Carbs: 23.4g Net Carbs: 29.6g
FV 7g FV 5.9g FV 8.9 FV 1.9g FV 4.8g FV 6.3g FV 5.7g

Total Net Carbs: 100.7g Total Net Carbs: 98.8g Total Net Carbs: 99.6 Total Net Carbs: 97.8g Total Net Carbs: 99.6g Total Net Carbs: 97.8g Total Net Carbs: 97g
Total FV 12.9g Total FV 12.9g Total FV 19.7 Total FV 16.2g Total FV 12g Total FV 14.6g Total FV 11.9

Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!

Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (if applicable) FV = Foundation Vegetables