Two-Week Induction Meal Plan (by ATKINS)

Two-Week Induction Meal Plan

Need some inspiration when it comes to planning your meals? We’ve put together two weeks of tasty ideas to help you get started. Keep in mind, of course, that this is just a guide. Atkins can—and should—be customized to suit your individual taste preferences, budget and lifestyle.

Following the Atkins Nutritional Approach™ means most of your meals should be made up of whole foods. As you begin the program, you should be especially diligent about avoiding any trigger foods, such as bread or sweet-tasting items, which may have created cravings or a loss of control that caused you to fail in the past. OK, ready to dig in? Bon appetit!

Day 1
Net Carb Grams 1 1 3	Breakfast 2 eggs, scrambled 3 slices Canadian bacon 1 slice bran crisp bread or Wasa high fiber flat bread
0 4 2	Lunch Shrimp salad 2 cups spinach salad with olive oil and vinegar 1/2 small tomato; sliced
4 4 2	Dinner Lamb Chops with Tomatoes and Olives 1/2 cup sautéed Swiss chard with 1 tablespoon lemon juice 1 cup mixed greens with 2 tablespoons Maries Creamy Italian Dressing
2	Snack 5 large black olives and 1 ounce cheese
21	Total
Day 2
Net Carb Grams 1 4	Breakfast 2 smoked salmon, cucumber and cream-cheese roll-ups 1 small tomato, sliced
1 4	Lunch Cheddar Burgers with Chipotle Sauce 2 cups mixed greens with oil and vinegar
0 2 3	Dinner Roast chicken 1 cup broccoli sprinkled with Parmesan cheese 1 cup endive and sliced radish salad with 1 tablespoon Marie's Dressing
4.5	Snack 1/2 cup red-pepper strips with blue-cheese dressing (combine 2 tablespoons crumbled blue cheese, mayonnaise and sour cream, to taste)
21.5	Total
Day 3
Net Carb Grams 6 0.5	Breakfast 1/2 cup unprocessed bran flakes served with 1 cup Hood Carb Countdown™ reduced-carb whole-milk dairy beverage and sweetened with sucralose 1 hard-boiled egg
5.5	Lunch Cobb salad: grilled chicken, 1/2 diced tomato, bacon, 1/2 avocado and 2 tablespoons crumbled blue cheese over 2 cups greens with oil and vinegar
0 3 2	Dinner Grilled salmon with 2 tablespoons Teriyaki Sauce Lemon and Herb Green Bean Salad Cabbage slaw: 1 cup shredded cabbage, mayonnaise and celery seed, to taste
2	Snack Atkins Advantage™ Chocolate Peanut Butter Bar
22	Total
Day 4
Net Carb Grams 5 2	Breakfast Greek omelet: 1/2 cup spinach, 2 ounces feta and 2 eggs 1/2 small tomato; sliced
6	Lunch Open-face Reuben: corned beef, 2 slices Swiss, 1/4 cup sauerkraut and 1 slice Wasa Rye Flat Bread
0 3 4	Dinner Grilled sirloin steak Cauliflower with Indian Spices 2 cups mixed-green salad with blue-cheese dressing
2	Snack 1 celery stalk with 2 tablespoons soy nut butter
22	Total
Day 5
Net Carb Grams 3 0 1	Breakfast 3 pancakes made from 1/2 cup soya flour ,3 eggs, 1/2 cup water,1/4 tsp salt 1 tablespoon Sugar Free Pancake Syrup 3 turkey sausages
4 2	Lunch Tuna salad mixed with 1 stalk celery, 5 radishes and cherry tomato, all chopped 1 cup green salad with 2 tablespoons Marie's French Dressing
0 4 2 3	Dinner Roast pork tenderloin 1 cup sautéed spinach and red bell pepper with garlic 1 cup mixed greens with vinaigrette Chocolate Mint Mousse
3	Snack 2 slices ham and 1 slice Swiss wrapped around 1 dill pickle spear
22	Total
Day 6
Net Carb Grams 4 1	Breakfast Garden Frittata 1/2 cup cucumber slices
4 2	Lunch Steak quesadilla: steak slices, one slice Monterey Jack and a low-carb high fiber tortilla 2 cups romaine with olive oil and vinegar
0 2 4	Dinner Grilled tuna with spice rub 1/2 cup zucchini and 1/2 cup mushrooms grilled on kebabs 2 cups arugula and endive salad with 1 tablespoon Marie's Honey Mustard Dressing
1	Snack 1/2 cup broccoli florets with lemon mayonnaise (combine 1 tablespoon lemon juice with mayonnaise)
18	Total
Day 7
Net Carb Grams 3.5 1 0.5	Breakfast Poached egg on 1 slice bran crisp bread 1 slice beefsteak tomato 1 ounce Muenster
2	Lunch Chef’s salad: sliced ham, turkey, roast beef and chopped hard-boiled egg over 2 cups lettuce with olive oil and vinegar
3 6 2	Dinner Lemon and Parmesan Turkey Cutlets 1/3 cup each green beans, snow peas and bell-pepper medley 1 cup green salad with olive oil and vinegar
3	Snack 1 Atkins Advantage Chocolate Chip Granola Bar
21	Total
Day 8
Net Carb Grams 2 1.5	Breakfast Atkins Morning Start™ Trail Mix Bar 2 pieces of mozzarella string cheese
5 3	Lunch Chicken salad over 2 cups chopped red onion, jicama and mixed greens 1 low-carb tortilla
4 2 1	Dinner Pork Chops with Fresh Mushrooms, Tomatoes and Bell Peppers 1 cup iceberg lettuce with vinaigrette 1/2 cup vanilla low-carb suagr free pudding
3	Snack Shrimp cocktail
21.5	Total
Day 9
Net Carb Grams 2 3	Breakfast Creamy Scrambled Eggs with Dill and Smoked Salmon 1 slice Wasa High Fiber Rye Crisp bread
2 4 4	Lunch 1/2 Haas avocado filled with crab salad (combine canned or frozen crab with mayo) 1 small tomato; sliced 2 cups mixed greens with olive oil and vinegar
0 2 2 0	Dinner Roast beef au jus 1 cup roasted zucchini and mushrooms with herbs 1 cup mixed greens with vinaigrette Sugar-free gelatin
1	Snack Atkins Advantage™ Ready-to-Drink Chocolate Delight Shake
20	Total
Day 10
Net Carb Grams 5	Breakfast Veggie scramble wrap: 2 oz. Monterey Jack, 2 scrambled eggs, 2 asparagus spears and 1 low-carb tortilla
0 5	Lunch Sliced chicken breast Jicama-Orange Salad
0 5 4	Dinner Baked ham steak drizzled with 1 tablespoon Sugar Free Pancake Syrup 2/3 cup green beans tossed with chopped mint 2 cups green salad with 2 tablespoons Marie's Dressing
2	Snack 1 ounce cheese and 10 green olives
21	Total
Day 11
Net Carb Grams 2 0.5	Breakfast Atkins Morning Start™ Blueberry Muffin Breakfast Bar 1 soft-boiled egg
5 3	Lunch 2 cups spinach salad with bacon and low-carb blue cheese dressing with 1/2 avocado 1 slice Bran Crisp Bread
1.5 5 2	Dinner Popcorn Garlic Shrimp 1 cup red pepper, snow pea and green onion stir-fry 1 cup Chinese cabbage with unseasoned rice wine vinegar and sesame oil
1	Snack 1/2 cup chocolate suagr free low-carb pudding
21.5	Total
Day 12
Net Carb Grams 3 0	Breakfast 3 waffles made from 1/2 cup soya flour ,3 eggs, 1/2 cup water.1/4 tsp salt 1 tablespoon Sugar Free Pancake Syrup
2 5	Lunch Turkey cheeseburger with 2 ounces pepper Jack 1 cup diced peppers, tomatoes and cucumber with oil and vinegar
0 4 4	Dinner Grilled veal chops with butter and chopped sage 2/3 cup sautéed yellow squash and 1/3 cup cherry tomatoes 2 cups green salad with olive oil and vinegar
2.5	Snack Chocolate Mudslide
20.5	Total
Day 13
Net Carb Grams 4 1	Breakfast 1 low-carb tortilla filled with 2 eggs, scrambled 1 tablespoon each green salsa and sour cream
4 2	Lunch Open-face roast beef sandwich: roast beef, 1 slice Wasa high fiber Rye Bread and horseradish mayonnaise (combine mayonnaise and fresh horseradish) 1 cup radish and cucumber salad with oil and vinegar
1.5 1.5 4	Dinner Chicken Breasts with Tarragon Cream Sauce 4 asparagus spears 2 cups mixed-green salad with olive oil and 1 tablespoon lemon juice
2	Snack Portobello-mushroom pizza (broiled Portobello mushroom topped with melted mozzarella cheese)
20	Total
Day 14
Net Carb Grams 1 1 1	Breakfast Atkins Advantage™ Ready-to-Drink Creamy Vanilla Shake 2 hard-boiled eggs 1 ounce cheddar cheese
6.5 3	Lunch Turkey Ratatouille 1/2 cup diced jicama salad with cilantro and mayonnaise
0 4 4	Dinner Marinated grilled skirt steak 2/3 cup turnip fries 2 cups mixed-green salad with low-carb blue-cheese dressing
1	Snack 1/2 cucumber stuffed with tuna salad
21.5	Total