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.

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.