Free Atkins Diet Plan
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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.


  • 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


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.


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


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.


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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