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QUICK-START
GUIDE
LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS*
WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES
atkins.com
*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.
01 INTRODUCTION
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.
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.
All my best,
INTRODUCTION 02
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.
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 1,200calorie low-fat diet.
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:
Get all the details,
FREE tools, recipes
and support at
atkins.com
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
HOW TO GET STARTED
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.
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.
WHEN YOU EAT TOO MANY
CARBS your body burns some of them
for energy and stores the excess as fat.
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.
YOU’LL FIND HUNGER AND
FOOD CRAVINGS SUBSIDE.
That’s how Atkins works.
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, 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.
ONGOING WEIGHT
LOSS (OWL)
INDUCTION
• You have more than 30 pounds to lose.
• You are inactive or have a slow metabolism.
• You’ve lost weight in the past only to regain it.
• You have less weight to lose but want to do it
quickly—up to 15 pounds in 2 weeks.
• You have 15 pounds or less to lose.
• You have more weight to lose but want more
food choices than Induction allows.
• You’re willing to lose weight a little more slowly.
LIFETIME MAINTENANCE
PRE-MAINTENANCE
• You’re 10 pounds or less from your goal weight.
• Your weight is fine but you want more energy
and to feel better.
• You’re willing to lose excess pounds slowly.
• You’ve reached your goal weight and maintained
it for a month.
• You want to enjoy sustained energy and
improved health.
• 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.
Get all the details,
FREE tools, recipes
and support at
atkins.com
INTRODUCTION
TO ATKINS
FAVORITE RECIPES
& PRODUCTS
CALCULATE YOUR BMI
LEARN ABOUT ATKINS
TRACKERS
NUTRITIONIST’S BLOG
CARB COUNTER
COMMUNITY FORUMS
MEAL PLANNER
COMMUNITY GROUPS
05 PHASE 1: INDUCTION
PHASE 1 07
INDUCTION
Lisa Marie Shadl
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.
“
in only 6 months!
“
Lost 108 pounds
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
Get all the details,
FREE tools, recipes
and support at
atkins.com
Baked Salmon with Bok Choy
and Bell Pepper-Salsa Purée
What You’ll Have During This Phase:
1 foundation vegetables
you can also have per day:
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
• Up to 4 ounces of cheese
total carb grams minus fiber grams.
2 protein sources
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 natural fats
Add flavor and satiety with olive oil,
canola oil, butter, avocado, olives
and other natural fats.
4 vitamins & minerals
Also take a good multivitamin/
mineral and an omega-3
supplement daily.
• 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
• Sugar-free gelatin
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.
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.
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
1 minute, 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
PHASE 1: INDUCTION 08
07 PHASE 1: INDUCTION
•
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.
3.5
2
Atkins Day Break
Cranberry Almond Bar
2
ATKINS PRODUCT SUBTOTAL
4
2 stalks celery
2
2 Tbsp Creamy Italian Dressing
0
SNACK 1 RECIPE SUBTOTAL
2
2
2
Atkins Advantage
Vanilla Shake
1
PRODUCT OPTION
5.5
Atkins Day Break
Wild Berry Shake
Breakfast recipe OR
2
PRODUCT OPTION
2
SNACK 1 recipe OR
Breakfast recipe OR
PRODUCT OPTION
PRODUCT OPTION
SNACK 1 recipe OR
1/2 medium tomato
g FV
g Net
Carbs
1/4 cup red bell pepper
1.5
1.5
1.5
bacon
0.5
3
BREAKFAST RECIPE SUBTOTAL
5
breakfast sausage sautéed with
1/4 cup green bell pepper
1.5
1 slice Monterey Jack cheese
0
BREAKFAST RECIPE SUBTOTAL
3
g Net
Carbs
g FV
1 medium tomato
4
4
1/4 cup mozzarella cheese
0.5
DAY 3
4
2
2
Atkins Day Break
Peanut Butter Fudge Crisp Bar
2
Atkins Day Break
Chocolate Hazelnut Bar
3
ATKINS PRODUCT BREAKFAST SUBTOTAL
4
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
5 large radishes
1
2 Tbsp Aioli
0.5
SNACK 1 RECIPE SUBTOTAL
1.5
1
1
Atkins Advantage
Chocolate Peanut Butter Bar
2
1/2 cup sliced cucumbers
1.5
2 Tbsp Green Goddess Dressing
0.5
SNACK 1 RECIPE SUBTOTAL
2
1.5
1.5
Atkins Day Break
Creamy Chocolate Shake
3
grilled tuna steak
0
shrimp
0
chicken drumsticks
0
1.5
1.5
1/2 large tomato, chopped
2.5
2.5
1 cup mixed greens
1.5
1.5
5 cherry tomatoes
2.5
2.5
1/2 Hass avocado
1.5
1.5
5 cherry tomatoes
2.5
2.5
2 Tbsp Greek Vinaigrette
1
1.5
2 Tbsp Greek Vinaigrette
1
5.5
LUNCH RECIPE SUBTOTAL
5
LUNCH RECIPE SUBTOTAL
5
4
Atkins Advantage
Mudslide Bar
3
10 large black olives
1.5
1 slice cheddar cheese
0.5
SNACK 2 RECIPE SUBTOTAL
2
1.5
1.5
Atkins Advantage
Peanut Fudge Granola Bar
2
lamb chops
0
Irish Pub Salad
8
7
DINNER RECIPE SUBTOTAL
8
7
TOTAL (DAY 1)
22.5
18
g Net
Carbs
Atkins Day Break
Strawberry Banana Shake
Atkins Advantage
Milk Chocolate Delight Shake
1 cup mixed greens
PRODUCT OPTION
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).
1.5
LUNCH recipe OR
•
2
1.5
g Net
Carbs
DAY 2
PRODUCT OPTION
Atkins product options are convenient,
delicious meal and snack alternatives when you don't have time to prepare
Atkins recipes.
2 eggs
g Net
Carbs
SNACK 2 recipe OR
•
g FV
DINNER recipe
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.
PRODUCT OPTION
LUNCH recipe OR
This Induction meal plan is not
g Net
Carbs
1/2 Hass avocado
BREAKFAST RECIPE SUBTOTAL
PRODUCT OPTION
WEEK ONE
SNACK 2 recipe OR
DINNER recipe
Atkins Two-Week
Meal Plan:
Phase 1,
Induction
DAY 1
1 cup mixed greens
1.5
2 Tbsp Creamy Italian Dressing
0
LUNCH RECIPE SUBTOTAL
5.5
Atkins Advantage
Chocolate Chip Granola Bar
3
5 cherry tomatoes
2.5
2 Tbsp Blue Cheese Dressing
0.5
SNACK 2 RECIPE SUBTOTAL
3
2.5
2.5
Atkins Advantage
Mocha Latte Shake
2
4
Atkins Advantage
Peanut Fudge Granola Bar
2
2 stalks celery
2
1 slice Cheddar cheese
0.5
SNACK 2 RECIPE SUBTOTAL
2.5
2
2
Atkins Advantage
Coconut Almond Delight Bar
2
Pork with Salsa Verde
1.5
1
Beef Burger with Feta and Tomato
1
1
1 cup mixed greens
1.5
1.5
1 cup mixed greens
1.5
1.5
4
1/2 medium cucumber, sliced
3
3
4 marinated artichoke hearts
4
1/2 cup red bell pepper slices
2
2
2 Tbsp Greek Vinaigrette
0.5
2 Tbsp Creamy Italian Dressing
0
DINNER RECIPE SUBTOTAL
8
7.5
DINNER RECIPE SUBTOTAL
7
6.5
TOTAL (DAY 2)
21
19.5
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.
PHASE 1: INDUCTION 10
2
turkey sausages
0
BREAKFAST RECIPE SUBTOTAL
2.5
2
Atkins Day Break
Creamy Chocolate Shake
3
g Net
Carbs
g FV
Basque Eggs with Ham,
Tomatoes and Bell Peppers
6
5
turkey sausage
1
BREAKFAST RECIPE SUBTOTAL
7
g Net
Carbs
5
Atkins Day Break
Wild Berry Shake
2
Atkins Day Break Peanut
Butter Fudge Crisp Bar
2
Atkins Day Break
Cinnamon Bun Bar
3
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
5 green olives
0
1 slice Monterey Jack cheese
0
SNACK 1 RECIPE SUBTOTAL
0
1/4 cup chopped red bell pepper
0
Atkins Day Break Peanut
Butter Fudge Crisp Bar
2
1.5
2 Tbsp Creamy Italian Dressing
0
SNACK 1 RECIPE SUBTOTAL
1.5
1.5
1.5
Atkins Day Break
Strawberry Banana Shake
French Bistro Salad
2
g Net
Carbs
2 poached eggs
2
1/4 cup Cheddar cheese
0.5
2 large tomato slices
1.5
1.5
2
2 marinated artichoke hearts
2
2 Tbsp Hollandaise Sauce
0
BREAKFAST RECIPE SUBTOTAL
6
g FV
g Net
Carbs
3.5
DAY 7
g Net
Carbs
smoked salmon
0
1 medium sliced tomato
4
2 Tbsp cream cheese
1
BREAKFAST RECIPE SUBTOTAL
5
g FV
4
2
Atkins Day Break
Creamy Chocolate Shake
3
Atkins Advantage
Peanut Fudge Granola Bar
2
Atkins Day Break
Peanut Butter Fudge Crisp Bar
2
ATKINS PRODUCT BREAKFAST SUBTOTAL
4
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
Atkins Day Break
Strawberry Banana Shake
5 cherry tomatoes
2.5
2 Tbsp Aioli
0.5
SNACK 1 RECIPE SUBTOTAL
3
2.5
2.5
Atkins Day Break
Chocolate Hazelnut Bar
3
5 cherry tomatoes
2.5
1 slice Monterey Jack cheese
0
SNACK 1 RECIPE SUBTOTAL
2.5
2.5
2.5
Atkins Day Break
Wild Berry Shake
2
1.5
sautéed halibut
0
sliced ham
0
1/4 cup pickled okra
2.5
2.5
1 Tbsp Herb-Butter Blend
0
7.5
7
5 large radishes
1
1
Zucchini and Jicama Salad
6
6
Cucumber-Avocado Salad
with Toasted Cumin Dressing
2 Tbsp Creamy Italian Dressing
0
LUNCH RECIPE SUBTOTAL
5
LUNCH RECIPE SUBTOTAL
6
6
LUNCH RECIPE SUBTOTAL
7.5
7
1/4 cup chopped zucchini
0.5
2 Tbsp Creamy Italian Dressing
0
SNACK 2 RECIPE SUBTOTAL
0.5
0.5
0.5
Atkins Advantage
Strawberry Shake
1
4
2
1 stalk celery
1
1 slice Monterey Jack cheese
0
SNACK 2 RECIPE SUBTOTAL
1
1
1
Atkins Advantage
Peanut Fudge Granola Bar
2
SNACK 2 recipe OR
3
5
Atkins Advantage
Coconut Almond Delight Bar
LUNCH recipe OR
1.5
PRODUCT OPTION
1 cup mixed greens
LUNCH RECIPE SUBTOTAL
Atkins Advantage
Chocolate Peanut Butter Bar
2
2 stalks celery
2
2 Tbsp Creamy Italian Dressing
0
SNACK 2 RECIPE SUBTOTAL
2
2
2
Atkins Advantage
Vanilla Shake
1
Atkins Advantage
Mudslide Bar
3
1/2 medium zucchini cut into sticks
2
1 slice Monterey Jack cheese
0
SNACK 2 RECIPE SUBTOTAL
2
2
2
Atkins Advantage
Chocolate Peanut Butter Bar
2
grilled salmon
0
grilled flank steak
0
grilled chicken
0
roast turkey drumstick
0
Creamy Red Cabbage Slaw
4.5
4
6 stalks steamed asparagus
2.5
2.5
2 Tbsp Hollandaise Sauce
0
1/2 cup steamed spinach
1
2 cups mixed greens
2.5
2.5
1 cup mixed greens
1.5
1.5
1 cup baby spinach
1.5
1.5
2 Tbsp Brown Butter Sauce
0
1 medium tomato
4
4
1/2 cup alfalfa sprouts
0
0
3 marinated artichoke hearts
3
3
1/2 large tomato, chopped
2.5
2.5
2 Tbsp Creamy Italian Dressing
0
1.5
1
1.5
10 large black olives
1.5
2 Tbsp Blue Cheese Dressing
0.5
DINNER RECIPE SUBTOTAL
11
10.5
DINNER RECIPE SUBTOTAL
6
5.5
TOTAL (DAY 4)
19
18
TOTAL (DAY 5)
20.5
17
g Net
Carbs
4
0
5
4
DAY 6
roast beef
Atkins Advantage
Chocolate Chip Granola Bar
5
Breakfast recipe OR
2.5
DAY 5
PRODUCT OPTION
Yellow Squash and
Gruyère Frittata
g Net
Carbs
PRODUCT OPTION
g FV
SNACK 1 recipe OR
g Net
Carbs
PRODUCT OPTION
PRODUCT OPTION
DAY 4
DINNER RECIPE
SNACK 1 recipe OR
PRODUCT OPTION
PRODUCT OPTION
LUNCH recipe OR
SNACK 2 recipe OR
DINNER RECIPE
PRODUCT OPTION
Breakfast recipe OR
09 PHASE 1: INDUCTION
1/4 cup scallions
1
2 Tbsp Creamy Italian Dressing
0
DINNER RECIPE SUBTOTAL
5.5
TOTAL (DAY 6)
22.5
1
1/2 Hass avocado
1.5
2 Tbsp Hot Bacon Vinaigrette
0
5.5
DINNER RECIPE SUBTOTAL
5
5
19.5
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.
PHASE 1: INDUCTION 12
•
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.
0.5
2 Tbsp Salsa Cruda
0.5
0.5
2 Tbsp Hollandaise Sauce
BREAKFAST RECIPE SUBTOTAL
5.5
3
BREAKFAST RECIPE SUBTOTAL
Atkins Day Break
Strawberry Banana Shake
2
Atkins Day Break
Cranberry Almond Bar
2
ATKINS PRODUCT BREAKFAST SUBTOTAL
4
1/2 medium cucumber
3
2 Tbsp Aioli
0.5
SNACK 1 RECIPE SUBTOTAL
3.5
3
3
Atkins Day Break
Wild Berry Shake
2
PRODUCT OPTION
1/4 cup mozzarella cheese
Breakfast Recipe OR
2.5
2
PRODUCT OPTION
PRODUCT OPTION
2.5
2 eggs
SNACK 1 Recipe OR
SNACK 1 Recipe OR
PRODUCT OPTION
2 red bell pepper rings each filled with
DAY 2
g Net
Carbs
turkey sausage sautéed with
0.5
2 scrambled eggs
2
1 small tomato, chopped
2.5
2.5
1/2 cup chopped zucchini
1.5
1.5
1/2 Hass avocado
1.5
1.5
1/2 medium tomato, chopped
2
2
1/2 cup shredded Cheddar cheese
0.5
BREAKFAST RECIPE SUBTOTAL
6
Atkins Day Break
Creamy Chocolate Shake
4.5
g FV
g Net
Carbs
4
DAY 3
g Net
Carbs
g FV
3.5
3
2
Atkins Day Break
Peanut Butter Fudge Crisp Bar
2
Atkins Day Break
Chocolate Chip Crisp Bar
3
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
1/2 cup diced jicama
2.5
1 slice Cheddar cheese
0.5
SNACK 1 RECIPE SUBTOTAL
3
2.5
2.5
Atkins Day Break
Chocolate Hazelnut Bar
3
1/2 Hass avocado
1
2 Tbsp Aioli
0.5
SNACK 1 RECIPE SUBTOTAL
1.5
1
1
Atkins Advantage
Milk Chocolate Delight Shake
2
grilled chicken
0
canned salmon
0
lamb burger
0
1
1
2 cups romaine
1
1
1/2 Hass avocado
1.5
1.5
5 cherry tomatoes
2.5
2.5
3 marinated artichoke hearts
3
3
1 slice tomato
1
1
2 Tbsp Italian Dressing
0.5
1.5
4 leaves lettuce
0.5
0.5
2 Tbsp Aioli
0
LUNCH RECIPE SUBTOTAL
3
LUNCH RECIPE SUBTOTAL
4
3.5
Atkins Advantage
Mudslide Bar
3
2 stalks celery
2
1 hard-boiled egg
0.5
SNACK 2 RECIPE SUBTOTAL
2.5
2
2
Atkins Advantage Caramel
Chocolate Peanut Nougat Bar
3
Caribbean Snapper with
Green Sauce
5.5
2 cups romaine
1
2 Tbsp Creamy Italian Dressing
0
4.5
1
DINNER RECIPE SUBTOTAL
6.5
5.5
TOTAL (DAY 1)
22
17
g Net
Carbs
Atkins Day Break
Wild Berry Shake
2 cups arugula
PRODUCT OPTION
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).
g Net
Carbs
LUNCH Recipe OR
•
g FV
PRODUCT OPTION
Atkins product options are convenient,
delicious meal and snack alternatives when you don't have time to prepare
Atkins recipes.
g Net
Carbs
SNACK 2 Recipe OR
•
DAY 1
DINNER RECIPE
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.
PRODUCT OPTION
LUNCH Recipe OR
This Induction meal plan is not
PRODUCT OPTION
WEEK TWO
SNACK 2 Recipe OR
DINNER RECIPE
Atkins Two-Week
Meal Plan:
Phase 1,
Induction
Breakfast Recipe OR
11 PHASE 1: INDUCTION
1/2 Hass avocado
1.5
2 Tbsp Creamy Italian Dressing
0
LUNCH RECIPE SUBTOTAL
5.5
5.5
Atkins Advantage
Chocolate Chip Granola Bar
3
1/2 cup chopped zucchini
1.5
2 Tbsp Creamy Italian Dressing
0
SNACK 2 RECIPE SUBTOTAL
1.5
1.5
1.5
Atkins Advantage
Strawberry Shake
1
3
Atkins Advantage
Peanut Fudge Granola Bar
2
1/2 cup sliced green bell pepper
1.5
2 Tbsp Blue Cheese Dressing
0.5
SNACK 2 RECIPE SUBTOTAL
2
1.5
1.5
Atkins Advantage
Chocolate Peanut Butter Bar
2
Asian Tuna Kebabs
3.5
2 cups mixed greens
2.5
2.5
2.5
1/2 cup diced jicama
2.5
2.5
1.5
2 Tbsp Creamy Italian Dressing
0
6
DINNER RECIPE SUBTOTAL
8.5
7.5
19.5
TOTAL (DAY 3)
21
16.5
Grilled Italian Chicken with
Yellow Squash
2
2 cups mixed greens
2.5
1/2 small tomato, chopped
1.5
2 Tbsp blue cheese
0.5
2 Tbsp Italian Dressing
0.5
0.5
DINNER RECIPE SUBTOTAL
7
TOTAL (DAY 2)
21.5
1.5
2.5
Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.
PHASE 1: INDUCTION 14
1/4 cup Cheddar cheese
0.5
bacon
0.5
BREAKFAST RECIPE SUBTOTAL
5
4
Atkins Day Break
Strawberry Banana Shake
2
2
g Net
Carbs
Atkins Advantage
Chocolate Peanut Butter Bar
3
3
1
1
1 slice Monterey Jack cheese
0
1/4 cup shredded mozzarella
0.5
BREAKFAST RECIPE SUBTOTAL
6
BREAKFAST RECIPE SUBTOTAL
4.5
3
4
1/2 Hass avocado
1.5
2 Tbsp Creamy Italian Dressing
0
LUNCH RECIPE SUBTOTAL
5.5
1
0
SNACK 2 RECIPE SUBTOTAL
1
Atkins Day Break
Strawberry Banana Shake
2
5
3
2
3
Atkins Day Break
Chocolate Chip Crisp Bar
3
Atkins Day Break
Peanut Butter Fudge Crisp Bar
2
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
ATKINS PRODUCT BREAKFAST SUBTOTAL
5
1 stalk celery
1
2 Tbsp crumbled blue cheese
0.5
SNACK 1 RECIPE SUBTOTAL
1.5
1
1
Atkins Advantage
Peanut Fudge Granola Bar
2
SNACK 1 RECIPE SUBTOTAL
1.5
1.5
1.5
Atkins Advantage
Mocha Latte Shake
2
2.5
deli roasted chicken
0
prosciutto
0
1.5
1/4 cup red bell pepper
1.5
1.5
2 cups spinach
1
1
1 cup mixed greens
1.5
1.5
2 Tbsp Greek Vinaigrette
1
1 small tomato
2.5
2.5
2 marinated artichoke hearts
2
2
2 Tbsp Creamy Italian Dressing
0
2
5.5
LUNCH RECIPE SUBTOTAL
1
1
5
4
Atkins Advantage
Coconut Almond Delight Bar
2
1 stalk celery
1
1 piece Gouda cheese
0.5
SNACK 2 RECIPE SUBTOTAL
1.5
1
1
Atkins Advantage
Caramel Fudge Brownie Bar
3
LUNCH RECIPE SUBTOTAL
3.5
3.5
Atkins Advantage
Chocolate Peanut Butter Bar
2
1 cup broccoli florets
1.5
2 Tbsp Blue Cheese Dressing
0.5
SNACK 2 RECIPE SUBTOTAL
2
1.5
1.5
Atkins Advantage
Dark Chocolate Royale Shake
2
1
pork Italian sausage
0.5
Guacamole
3
3
6 asparagus spears
2.4
0.5
4 cups arugula
1.5
1.5
1 Tbsp Herb-Butter Blend
0
0
2 Tbsp scallions
0.5
0.5
1 cup sliced fennel
3.5
3.5
2 Tbsp Creamy Italian Dressing
0
1/2 cup diced jicama
2.5
2.5
2 Tbsp Aioli
0.5
DINNER RECIPE SUBTOTAL
9.4
TOTAL (DAY 6)
21.4
2 cups chopped endive
0
2.5
Cheddar Burgers with Chipotle Sauce
2 Tbsp Brown Butter Sauce
1.5
1 slice Monterey Jack cheese
1/4 cup snap peas
1
3
1/3 medium zucchini cut into sticks
4
Atkins Advantage
Vanilla Shake
1/2 cup steamed broccoli
4
Atkins Day Break
Creamy Chocolate Shake
0
3
1 stalk celery
2.5
Atkins Day Break
Strawberry Banana Shake
canned tuna
Atkins Advantage
Chocolate Chip Granola Bar
1 slice Monterey Jack cheese
2.5
LUNCH Recipe OR
1 medium tomato
0
SNACK 1 RECIPE SUBTOTAL
PRODUCT OPTION
0
2 Tbsp Creamy Italian Dressing
2.5
BREAKFAST RECIPE SUBTOTAL
PRODUCT OPTION
roast turkey drumstick
2.5
3
4
g Net
Carbs
4
Atkins Day Break
Creamy Chocolate Shake
1/2 cup diced jicama
2
0
1/4 cup chopped scallions
6
1.5
flank steak sautéed with
g FV
1/2 cup chopped red bell pepper
ATKINS PRODUCT BREAKFAST SUBTOTAL
0
3
g Net
Carbs
1.5
5
1.5
5
DAY 7
2.5
ATKINS PRODUCT BREAKFAST SUBTOTAL
SNACK 1 RECIPE SUBTOTAL
Breakfast Mexi Peppers
g Net
Carbs
1.5
3
2 Tbsp Creamy Italian Dressing
g FV
2.5
Atkins Day Break
Chocolate Hazelnut Bar
1.5
g Net
Carbs
1/2 large tomato
3
1.5
DAY 6
1/2 Hass avocado
Atkins Day Break
Cinnamon Bun Bar
pork tenderloin
DINNER RECIPE
2 poached eggs
g FV
Breakfast Recipe OR
4
g Net
Carbs
PRODUCT OPTION
4
DAY 5
PRODUCT OPTION
1 medium tomato
g Net
Carbs
SNACK 1 Recipe OR
g FV
SNACK 2 Recipe OR
PRODUCT OPTION
g Net
Carbs
1/3 cup roasted red peppers, chopped
4
2 Tbsp Green Goddess Dressing
0.5
DINNER RECIPE SUBTOTAL
8
7
DINNER RECIPE SUBTOTAL
6
5
TOTAL (DAY 4)
21
19
TOTAL (DAY 5)
21
16.5
DINNER RECIPE
SNACK 1 Recipe OR
PRODUCT OPTION
PRODUCT OPTION
LUNCH Recipe OR
SNACK 2 Recipe OR
DAY 4
1/2 Hass avocado
PRODUCT OPTION
Breakfast Recipe OR
13 PHASE 1: INDUCTION
2.4
1/2 cup mung bean sprouts
2
2 Tbsp Hot Bacon Vinaigrette
0
LUNCH RECIPE SUBTOTAL
5.5
5.5
Atkins Advantage
Mudslide Bar
3
5 cherry tomatoes
2.5
2 Tbsp Creamy Italian Dressing
0
SNACK 2 RECIPE SUBTOTAL
2.5
2.5
2.5
Atkins Advantage
Peanut Fudge Granola
2
shrimp
0
2 pieces of bacon
0.5
2 cups mixed greens
2.5
2.5
1/2 cup jicama
2.5
2.5
1.5
1/2 Hass avocado
1.5
2 Tbsp Hot Bacon Vinaigrette
0
8.4
DINNER RECIPE SUBTOTAL
7
6.5
17.4
TOTAL (DAY 7)
21
20
Foundation Foundation
vegetables are
vegetables
indicatedareasindicated
FV. Recipes
as FV.
in boldface
Recipes in boldface
italics can
italics
be foundcanatbe
Atkins.com.
found at Atkins.com.
Atkins products
Atkins
appear
products
in boldface
appear in boldface
type.
type.
We recommend no more than 15g of sugarWealcohols
recommend
from no
Atkins
moreproducts
than 15g
perofday,
sugar
duealcohols
to bloodfrom
sugar
Atkins
response.
product consumption per day, due to blood sugar response.
15 PHASE 2: ONGOING WEIGHT LOSS (OWL)
ONGOING
WEIGHT LOSS
(OWL)
John Clements
Carb intake in this phase:
Start at 25 grams of Net Carbs per day, gradually increasing
your intake in 5-gram increments each week or every
several weeks, as long as weight loss continues and you
don’t experience renewed cravings for carb foods. 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.
Add More Foods to Your Diet,
While You Keep Losing Weight
Portobello Mushroom
“Pizza”
Here, you’ll start to vary your diet by continuing to try different
vegetables and gradually adding nuts and seeds, berries and a few
other low-sugar fruits. Depending on your metabolism, you may
be able to reintroduce legumes, such as lentils and kidney beans,
or you may have to wait until the next phase. A hallmark of this
phase, and of Atkins in general, is the ability to personalize the
program to the specific foods and cuisines you enjoy.
Meanwhile, you’ll continue to lose weight, even
as you gradually increase the number of daily
grams of Net Carbs you consume. As long as
you continue to eat the recommended amount
of protein and enough fat to keep you satisfied,
you’ll remain in control of your appetite and not
be unduly tempted by cravings as you add back
delicious, healthy foods. During this phase, if
you haven’t done so already, you should ramp
up your activity level or begin a fitness program
such as walking.
in only 2½ year
Get all the details,
FREE tools, recipes
and support at
atkins.com
“
Heat oven to 425ºF and
line a baking sheet with
aluminum foil.
What You’ll Have During This Phase:
1 Continue to enjoy the same delicious, filling protein sources.
2 Keep consuming those natural fats: olive oil, canola oil,
butter, avocado, olives and more.
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.
“
ds
Lost 207 poun
s!
1 portobello mushroom (about
3 oz.), stem removed, wiped
clean with a damp paper towel
1 tablespoon virgin olive oil
1 large clove garlic, sliced
1 tablespoon no-added-sugar
tomato sauce (such as Rao’s)
2 tablespoons shredded
mozzarella cheese
JOHN CLEMENTS, AGE 68—LOST 207 POUNDS
that we call foundation vegetables, start gradually adding nuts
and seeds, berries and more dairy products, such as cottage
cheese, other cheeses and plain whole milk yogurt, and finally
begin to add small portions of legumes, if you can handle them.
4 You can also add alcohol. But understand that your body
burns alcohol for fuel before it burns fat—so when you have a
glass of wine or spirits, your body stops burning fat. This doesn’t
interfere with weight loss; it simply postpones it.
5 Add one new item at a time and remember not to exceed
your daily Net Carb gram count as you add new foods.
6 Continue to take your two daily supplements.
In a small sauté pan, heat
olive oil until fragrant and
simmering; add garlic, lower
heat and cook, stirring until
golden, being careful not to
burn. Place mushroom on lined
baking sheet and brush both
sides with olive oil. Bake 30
minutes or until fork tender,
turning after 15 minutes.
Remove from oven and raise
heat to broil.
Top concave side of mushroom
with tomato sauce, cheese and
garlic. Place under broiler for
1 minute or until cheese melts
and bubbles.
Makes 1 serving
4g Net Carbs per serving
Phases 2, 3, 4
17 PHASE 3: PRE-MAINTENANCE
PHASE 3 14
PREMAINTENANCE
Cheryl Lynn Wolf
You’re Almost at Your Goal Weight
At this point, you’re almost there. Once you reach your goal weight,
you’ll begin the “dress rehearsal” for a way of eating that enables
you to maintain your healthy new weight—for good.
Carb intake in this phase:
In OWL, you gradually upped your daily carb intake in
5-gram increments. Now, you’re going to increase in
10-gram increments. Let’s say that when you left OWL,
you were consuming 60 daily grams of Net Carbs. That
means that you’d start Pre-Maintenance at 70 grams of Net
Carbs. You’d stay there for a week or more, as long as you continue
to gradually lose weight and don’t reawaken cravings, before
advancing to 80 grams, and so forth. If your weight stalls, drop back
10 grams of Net Carbs. Once weight loss resumes, stay there for a
couple of weeks or so and then try adding another 5 daily grams.
If you’re starting in Phase 3,
Pre-Maintenance, remember:
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. These will form the basis of
foods upon which you can expand in Phase 3.
“
in only 3 mont
ds
hs!
“
Lost 50 poun
Cheryl Lynn Wolf, AGE 27—LOST 50 POUNDS
Get all the details,
FREE tools, recipes
and support at
atkins.com
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,
sugar substitute, baking powder
and salt in a large mixing bowl.
Net Carbs equal total grams of carbs minus
fiber grams.
I knew for a diet to
work, it really must
be a lifestyle change.
With other diets I
always felt hungry,
but with Atkins I feel
full. I was never
miserable, and I was
never hungry.
Atkins Cuisine Pancakes
Add the half-and-half and egg.
Whisk batter. Let the mixture sit
for at least 5 minutes to activate
the baking powder.
Coat the griddle with olive oil
spray. Over medium heat, cook 4
pancakes at a time. When bubbles
appear on the top, and the edges
are firm, flip the pancakes and
cook another 2–3 minutes. Keep
warm in the oven.
Repeat with remaining pancakes.
What You’ll Have During This Phase:
1 You’ll still eat the same delicious, filling protein sources
you have since Induction.
2 Likewise, healthy fats continue to be key to appetite control.
3 Continue to gradually add more variety in terms of
carbohydrates, including a broader array of fruits. You can also
build on foundation vegetables with such starchy vegetables as
winter squash and sweet potatoes, and whole grains like brown
rice, oatmeal and quinoa. Many, but not all, people can eat
these higher-carb foods.
4 Continue to take your two daily supplements.
Serve pancakes with sugar-free
pancake syrup and add fresh or
frozen blueberries, if desired.
This recipe makes 10 four-inch
pancakes. Each serving is one
pancake. You can freeze and
reheat them before serving.
Makes 10 servings
3g Net Carbs per serving
Phases 3, 4
Atkins
ts are available
™
Cuisine produc ns.com
ki
t
a
t
a
e
s
for purcha
19 PHASE 4: LIFETIME MAINTENANCE
PHASE 4 16
LIFETIME
MAINTENANCE
Now It’s Time to Prove That You Can
Keep Doing It
Penne Pasta with Italian
Meatballs
In this phase—which is really the rest of your healthy, active
life—you’ll stay slim as you continue eating some of the best
foods on Earth, just as you did in Pre-Maintenance. Losing weight
is challenging, but so is maintaining it. You now have the tools
to do it. Stay with Atkins, and Atkins will help you stay in
control—for good.
“
I know so many
people who’ve
made Atkins a
lifestyle. In fact,
I’ve been on the
program for
more than 12
years, and I’m
still loving it.
“
— actress
What You’ll Have During This Phase:
Okay, no surprises here.
1
of sources, including legumes and other plant proteins, if your
metabolism can handle them.
2
Keep consuming those good fats.
3
Enjoy a rich variety of whole-food carbs in the form of
vegetables, nuts, seeds and berries, along with legumes, other
fruits and moderate portions of starchy vegetables and whole grains.
4
In order to maintain your goal weight and avoid losing
more than you want to, you may need to add a little more fat
to your meals—in the form of olives, olive oil, avocado and the
like—rather than increasing carbs or protein. Remember, fat
is your friend—when you control your carb intake, there’s no
health risk in eating foods that contain fat.
5 Continue your daily multivitamin/mineral and
omega-3 supplements.
6
Get all the details,
FREE tools, recipes
and support at
atkins.com
Keep eating an adequate amount of protein from a variety
2 slices low-carb bread
8 oz. 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, finely chopped
¾ teaspoon salt, divided
½ teaspoon ground black pepper
2 tablespoons olive oil
8-oz. jar low-carb marinara sauce
1 tablespoon minced fresh basil
leaves or 1 teaspoon dried
Prepare pasta according to
package. In a large bowl, soak
bread in cream until soft. Add
ground chuck, Parmesan cheese,
parsley, egg yolk, garlic, salt, and
pepper. Mix well. Form mixture
into 1½ inch meatballs. Heat
olive oil in large skillet over
medium heat. Add meatballs
and brown on all sides, about
10 minutes. Transfer meatballs
to a plate lined with paper
towels. Wipe out skillet. Add
tomato sauce and basil to skillet.
Bring to a simmer over medium
heat. Add meatballs. Cook on low
5 minutes until heated through.
Serve over cooked penne.
Makes 4 servings
29g Net Carbs per serving
Phase 4
Continue to avoid processed foods with white flour and
refined grains, all forms of added sugar and trans fats.
Atkins
ts are available
™
Cuisine produc ns.com
ki
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a
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21 ATKINS PRODUCTS
LOSING WEIGHT IS
EASIER THAN EVER
WITH DELICIOUS ATKINS
MEALS & SNACKS
THE FOUR ATKINS
PRODUCT FAMILIES
If you’re short on time and don’t have time to cook, Atkins provides meal, snack, and treat
bars— as well as shakes—to keep you satisfied. Keep a bar or shake in your purse, briefcase,
gym bag or desk drawer so an Atkins-friendly meal or snack is always at your fingertips.
BREAKFAST
BREAKFAST
Southwestern
Omelet
Stay on track with your weight loss plan with tasty all-day product options. Curb your cravings
with Atkins shakes and bars—available at your local retailer in a variety of flavors.
Atkins Day Break
Bar & Shake
MID-MORNING SNACK
MID-MORNING SNACK
Celery Sticks
with Dip
Atkins Advantage
Snack/Light Meal Bar
Advantage Meal
Advantage
Snack/Light Meal
Great as a satisfying meal replacement, or can be
used as a super-filling snack.
A filling snack or a light meal helps fight hunger
in between meals and on the run.
LUNCH
LUNCH
Cobb Salad
Atkins Advantage
Meal Bar
AFTERNOON SNACK
AFTERNOON SNACK
Cheese & Olives
Atkins Advantage
Shake
DINNER
CHOOSE your
Favorite Recipe
at Atkins.com
Chicken with Roasted Vegetables
Smothered Minute Steak
Stir-Fried Shrimp with Ginger & Mushrooms
DESSERT
Pineapple
Upside-Down Cake
DESSERT
Atkins Endulge
Treat 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.
Endulge Treat
When cravings strike, reach for a treat or dessert
without the added sugar.