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  • Atkins Diet Menu

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    Sohaila Khaled
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    This document provides sample 7-day menus for the Atkins diet. Each day includes 3 meals consisting of meat, eggs, fish, cheese and low-carb vegetables. Breakfast options include omelettes, eggs and bacon. Lunch ideas are chicken or tuna salad, salami rolls. Dinners consist of main protein like steak, chicken or fish along with salad and low-carb vegetables. Snacks between meals are not included in the menus.

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    This document provides sample 7-day menus for the Atkins diet. Each day includes 3 meals consisting of meat, eggs, fish, cheese and low-carb vegetables. Breakfast options include omelettes, eggs and bacon. Lunch ideas are chicken or tuna salad, salami rolls. Dinners consist of main protein like steak, chicken or fish along with salad and low-carb vegetables. Snacks between meals are not included in the menus.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    116 views6 pages

    Atkins Diet Menu

    Uploaded by

    Sohaila Khaled
    This document provides sample 7-day menus for the Atkins diet. Each day includes 3 meals consisting of meat, eggs, fish, cheese and low-carb vegetables. Breakfast options include omelettes, eggs and bacon. Lunch ideas are chicken or tuna salad, salami rolls. Dinners consist of main protein like steak, chicken or fish along with salad and low-carb vegetables. Snacks between meals are not included in the menus.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 6

    Atkins Diet Menu - Day 1

    Breakfast

    3 Eggs, Scrambled with cream

    4-6 Strips Bacon

    Coffee or tea with Splenda and cream

     
    Lunch

    Chicken Salad

    (6 oz. Grilled Chicken

    1T Romano Cheese

    2c dark salad greens

    2T Ranch Dressing

    1 chopped hard boiled egg)

     
    Dinner

    Fish Fry (fish fillets dipped in egg and coated in whey protein and fried in vegetable oil)

    1 cup salad greens

    ¼ medium tomato

    1 thin slice red onion

    1 cup Broccoli rabe with butter

    Atkins Menu - Day 2


    Breakfast

    Double serving of Atkins Hot Cereal

    1T cream

    4 Sausage Patties

    Decaf Cinnamon coffee (add ¼ t cinnamon and 1tsp vanilla extract to coffee pot) with Splenda and cream

     
    Lunch

    Luncheon pinwheels

    (Wrap slices of turkey, ham, chicken, salami, pastrami, or beef etc. around sticks of hard or cream cheese and cut into bite-size pieces)

    2 Cups salad greens

    2T Ranch dressing

     
    Dinner

    Steak (grilled with garlic butter, 2 thin slices of onion, and ½ cup mushrooms)

    1 cup salad greens with:

    Bacon bits

    1T Romano cheese

    1T Dressing of Choice

    1 cup Asparagus

    Atkins Diet Plan  - Day 3 Menu


    Breakfast

    Mock Danish (3oz soft cream cheese, 1 egg, 1T Splenda, ¼ tsp vanilla, pinch of cinnamon and 1t Atkins hot cereal, flax, or linseed meal. Mix
    well, put in a shallow plastic tray (a Tupperware lid works well) and microwave for 3 ½ minutes, spread with Splenda-sweetened cream
    cheese)

    4 slices bacon

    Decaf Almond coffee (add ¼ tsp of almond extract to the coffee pot) with Splenda and cream

     
    Lunch

    1/3 Tuna Dip recipe (1 can drained tuna, 4 sugar-free gherkins, chopped, 1t lemon juice, salt, pepper to taste, and 4oz cream cheese mixed
    well)

    Pork Rinds (as much as you want, scoop up the dip and crunch!)

    1 cup salad greens

    1T Dressing of Choice

     
    Dinner
    1 ½ cups meat sauce (2 lbs ground beef or Italian sausage, 1t onion powder, 2 t crushed garlic, 1T beef powder, 2T soy sauce, 1T
    Worcestershire sauce, 1 small can tomato paste, ½ to 1 c water, 2 t basil, 2 t oregano. Brown the meat, add everything else, and simmer 10
    mins.)

    Serve on top of:

    1c spaghetti squash

    And sprinkle with:

    2T Parmesan or Romano cheese

    2 cups salad with 2T Dressing

    Atkins Diet Plan  - Day 4 Menu


    Breakfast

    3 Soft or hard boiled eggs (chopped lightly and mixed with 1t fresh herbs, of choice, 1t butter, and 1T cream)

    4 turkey sausage links

    Decaf Coffee or Tea

     
    Lunch

    Chef salad (Turkey strips, ham strips, chopped egg, and grated cheese over 2c salad greens)

    2T Dressing

     
    Dinner

    Lamb roasted in Mint and rosemary sprigs

    1c Salad greens

    1T Dressing of Choice

    1c Cauliflower with butter and cream

    Atkins Diet Plan  - Day 5 Menu

    Breakfast

    Omelette (3 eggs scrambled with ¼ c cream, then filled with 2T "Spinach, Feta, and Pecorino" pasta stir-thru sauce, any brand)

    ½ ham steak

    Decaf Coffee or tea


     
    Lunch

    Salami and Cream Cheese roll-ups

    2 cups salad greens

    2 T Dressing of Choice

     
    Dinner

    Creamy Almond Chicken (recipe is in the recipe section of this book)

    1c Broccoli

    1c salad greens

    1T Dressing of Choice

    Atkins Menu - Day 6


    Breakfast

    4 Atkins Mini-Muffins

    2 Boiled Eggs

    Decaf Coffee or tea

     
    Lunch

    8 oz thinly sliced grilled beef steak

    1 cups salad greens

    1 thin slice red onion

    ¼ small tomato, sliced

    2T dressing of choice

     
    Dinner

    Taco Salad

    (1 ½ cups Taco Meat (Brown ground beef with taco seasoning as per packet directions)
    2 cups salad greens

    ¼ chopped tomato

    2 slices onion, chopped

    ¼ avocado, sliced

    5 black olives, sliced

    1 T sour cream

    1 T grated cheese

    2 T sugar-free salsa or taco sauce

    Arrange meat and other ingredients on top of the salad greens)

    Atkins Diet Menu - Day 7

    Breakfast

    Scotch Eggs

    (Press sausage meat into muffin cups to form a shell. Pour in scrambled egg mixture, or crack in one or two whole eggs, into each shell and
    bake at 350 for 20 minutes or until done)

    Decaf Coffee or tea

     
    Lunch

    12 Buffalo Wings

    (Cut 6 chicken wings into thirds along the joints, and discard points. Fry over medium-high heat in enough oil to cover the bottom of the pan
    with salt and pepper until crisp. Toss through 1 T of garlic Tabasco sauce.)

    Blue cheese dip (2 oz blue cheese, 2 oz cream cheese, 1T sour cream, salt and pepper to taste.)

     
    Dinner

    Pork Chops

    (Fry pork chops until brown. Remove from pan. Deglaze pan with cream and allow to reduce. Season with salt and pepper, serve over
    chops)

    1 cup mashed cauliflower

    (Boil or steam ½ head of cauliflower until tender. Mash with 2T butter and 1T cream. Add salt and pepper to taste.)

    2 c salad greens
    2 T dressing of choice

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