Free Atkins Diet Plan
Let's take a fresh look
Our free Atkins diet plan consist of 4
‘phases’: induction, ongoing weight loss, pre-maintenance and lifetime
maintenance. Each have slightly different dietary guidelines so the following
menu samples are just a general summary of the types of foods involved.
Breakfasts
- Grilled
salmon and poached eggs with baby spinach
- Belgian
Waffles with strawberries and sugar-free syrup
- Fried
tomato, parsley and middle bacon omelette
- Fried
eggs and ham steaks
- Bacon,
cheddar cheese & egg stacks with green capsicum ‘rings’
- Open
gilled sausage with sliced onion, broccoli & cheese
- Half an
Avocado filled with tinned tuna or salmon topped with cheese and grilled with
cracked black pepper and sea salt
Lunches
Phase
one is limited to 12 to 15 g of carbohydrates per day and lasts two weeks,
foods that are allowed in this phase include any fish, chicken, turkey,
shellfish, and meat, any kind of eggs, cheese, vegetables, fats and oils, herbs
and spices and beverages that have no added sugar.
- Caesar
salad with grilled chicken breast, bacon, anchovies and parmesan cheese
- Grilled
turkey burger with cheese and red cabbage slaw on the side
- Roast
eggplant & capsicum stacks with roast lamb, salad greens, Avocado and
sundried tomato
- Rolled
chicken breast with garlic, spinach and fetta filling with a small side of
salad greens, bean sprouts, sliced tomato and balsamic vinaigrette
- Ginger
and soy marinated oven baked chicken wings with a fresh side salad of lettuce,
cucumber, snow pea sprouts, fetta, Spanish onion and tomato
- Chicken,
cauliflower & broccoli bake in a creamy Alfredo sauce
- Stir-fry
beef strips with red capsicum, mushrooms, cashews & bok choy.
Snacks
The Atkins diet may also consist of bars and shakes which are allowed in phase two, thankfully snacking on protein rich
foods is quite easy and convenient, and your appetite should remain pretty
stable.
- Hard-boiled
eggs, devilled if desired
- Rolled
deli meats with fresh asparagus cuts
- Whole
cooked fresh prawns
- Nuts;
cashews, macadamias, brazil nuts
- Sliced
fruit or vegetables with cream cheese dip
- Protein
bars and shakes
- Cheese,
salami, olives & cherry tomato skewers
Dinners
Our free Atkins diet plan relies on carbohydrate counting which can be
relatively simple once the content of produce is known. Try and find a current
catalogue of nutritional values and don’t forget to subtract the fibre content!
- Lean
steak with steamed or roasted vegetables (broccoli, peas and carrots) and a side
salad of fresh greens topped with lemon juice, olive oil and cheese.
- Grilled
lamb chops with vegetables and Cauliflower and Onion Mash with Cheddar and
black pepper
- Baked
Atlantic salmon with a small serving of wholegrain brown rice, tossed through a
warm salad of baked pumpkin, fresh boiled eggs, spinach, avocado and sunflower
seeds
- Indian
chicken korma with string beans, flaked almonds and coriander
- Salt and
pepper squid with chili dipping sauce and a side of fresh toss salad with garlic
aioli dressing.
- Grilled
Chicken on Mixed Greens, Tomatoes and Parmesan
- Curried
Beef Kebabs with a Sweet Potato and Spinach Salad and Kale Ricotta Dumplings
with Sage Brown Butter
- Roast
Beef, Brown Rice and Mixed Green Salad
Read our Atkins diet menu for a wider explanation.
Desserts
This free Atkins diet plan, contrary to popular belief, is not the
heavily saturated, fat filled eating program that many perceive it to be. By choosing your carb allowance carefully you
can fill your diet with a vast amount of fresh, nutritious and delicious foods.
- Almond
Torte with Chocolate Sauce and Cherry Garnish
- Basic
Custard Ice Cream with roast figs
- Dark Chocolate
Mousse with Strawberry Granita
- Atkins
Coconut Layer Cake with lime cream cheese icing
- Vanilla-Bean
Biscotti and Grand Marnier Pots de Crème
- Pineapple-Mango
Layer Cake
- Italian
Ricotta Cheesecake
Thank
you for visiting our free Atkins diet plan page. You are welcome to visit the home page for
more!
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