The New Atkins Made Easy (24 page)
Read The New Atkins Made Easy Online
Authors: Colette Heimowitz
Atkins Phase 3 (Fine-Tuning) Meal Plan at 60g NC/day | |||
 | Friday | Saturday | Sunday |
BREAKFAST | 1 cup baby spinach 1 small tomato 1 1 oz Monterey Jack cheese 10 almonds | Atkins Frozen Tex-Mex Scramble 1 1 | 2 eggs 2 cups baby spinach 1 tsp olive oil 1 1 oz Monterey Jack cheese 1 |
Net Carbs: 6.5g; FV: 5.3g | Net Carbs: 18.2g; FV: 3g | Net Carbs: 12g; FV: 5.3g | |
SNACK | 1 20 almonds | Atkins Advantage Caramel Chocolate Nut Roll Bar | 2 stalks celery 2 oz Cheddar cheese 1 |
Net Carbs: 10.8g; FV: 0g | Net Carbs: 3g; FV: 0g | Net Carbs: 7.1g; FV: 6.4g | |
LUNCH | Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy 1/3 cup small baked potato | 4â6 oz canned tuna or fish filet 2 Tbsp mayonnaise or tartar sauce 2 stalks celery 1 1 small tomato | Atkins Advantage Chocolate Peanut Butter Bar 20 walnut halves 1 |
Net Carbs: 14.7g; FV: 4g | Net Carbs: 6g; FV: 6g | Net Carbs: 15.8g; FV: 0g | |
SNACK | Atkins Advantage Caramel Chocolate Peanut Nougat Bar 10 large strawberries | Atkins Advantage Vanilla Shake 25 almonds 1 | 1 cup sliced bell pepper 1 |
Net Carbs: 13.2g; FV: 0g | Net Carbs: 14.8g; FV: 0g | Net Carbs: 8.7g; FV: 3.7g | |
DINNER | 4-6 oz ham or pork chop 1 cup broccoli 1 cup mixed greens 1 2 Tbsp creamy Italian dressing 10 walnut halves | 4 oz steak or hamburger 1 medium tomato 1 1 | Atkin s Frozen Crustless Chicken Pot Pie 1 1 carrots |
Net Carbs: 15.4g; F V: 2.9g | Net Carbs: 16g; FV: 7.2g | Net Carbs: 16.1g; FV: 4g | |
 | Total Net Carbs: 60.6g Total Net Carbs from FV: 12.2g | Total Net Carbs: 58g Total Net Carbs from FV: 16.2g | Total Net Carbs: 59.7g Total Net Carbs from FV: 19.4g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 3 (Fine-Tuning) Meal Plan at 70g NC/day | ||||
 | Monday | Tuesday | Wednesday | Thursday |
BREAKFAST | 2 eggs 1 1 tsp olive oil 1 oz Cheddar cheese 1 | Atkins Advantage Peanut Butter Granola Bar 15 almonds 1 | Atkins Frozen Farmhouse-Style Sausage Scramble 1 1 | 4 oz steak or hamburger 1 tsp olive oil 1 1 1 oz Cheddar cheese |
Net Carbs: 8.5g; FV: 7.5g | Net Carbs: 15.7g; FV: 0g | Net Carbs: 15.5g; FV: 1g | Net Carbs: 5.6g; FV: 5.3g | |
SNACK | Atkins Advantage Vanilla Shake 8 large strawberries | 1 stalk celery 1 oz Monterey Jack cheese 1 | 3 1 4 whole wheat crackers | Atkins Advantage Milk Chocolate Delight Shake 1 |
Net Carbs: 9.2g; FV: 0g | Net Carbs: 5.6g; FV: 5.4g | Net Carbs: 18.6g; FV: 2.8g | Net Carbs: 10.5g; FV: 0g | |
LUNCH | Atkins Frozen Crustless Chicken Pot Pie 1 1 | 4-6 oz chicken 1 small tomato 2 cups mixed greens 1 2 Tbsp ranch dressing 1 25 almonds | Atkins Frozen Beef Merlot 1 1 | 4-6 oz ham or pork chop 1 1 1 1 cup baby spinach 1 1 Tbsp ranch dressing |
Net Carbs: 22.6g; FV: 4g | Net Carbs: 18g; FV: 6.4g | Net Carbs: 17.1g; FV: 4g | Net Carbs: 21.3g; F V: 2.8g | |
SNACK | Atkins Advantage Coconut Almond Delight Bar 1 | 1 1 oz Cheddar cheese | Atkins Advantage Café Caramel Shake 25 almonds | 1 small tomato 5 whole wheat crackers 1 oz Cheddar cheese |
Net Carbs: 14g; FV: 0g | Net Carbs: 8.9g; FV: 0g | Net Carbs: 4.8g; FV: 0g | Net Carbs: 16.4g; F V: 2.5g | |
DINNER | 4-6 oz canned tuna or fish filet 2 cups mixed greens 1 1 2 Tbsp vinaigrette 1 cup broccoli florets | Atkins Frozen Meatloaf with Portobello Mushroom Gravy 1 1 | 4â6 oz chicken 1 cup broccoli florets 2 cups mixed greens 2 Tbsp creamy Italian dressing 1 | Atkins Frozen Chicken and Broccoli Alfredo 1 1 |
Net Carbs: 16.8g; FV: 5.6g | Net Carbs: 21.1g; FV: 4g | Net Carbs: 15.5g; F V: 4.3g | Net Carbs: 15.6g; FV: 5g | |
 | Total Net Carbs: 71.1g Total Net Carbs from FV: 17.1g | Total Net Carbs: 69.3g Total Net Carbs from FV: 15.8g | Total Net Carbs: 71.5g Total Net Carbs from FV: 12.1g | Total Net Carbs: 69.4g Total Net Carbs from FV: 15.6g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 3 (Fine-Tuning) Meal Plan at 70g NC/day | |||
 | Friday | Saturday | Sunday |
BREAKFAST | 1 cup baby spinach 1 small tomato 1 1 oz Monterey Jack cheese 10 almonds 1 | Atkins Frozen Tex-Mex Scramble 1 1 | 2 eggs 2 cups baby spinach 1 tsp olive oil 1 1 oz Monterey Jack cheese 1 |
Net Carbs: 10.8g; F V: 9.7g | Net Carbs: 18.2g; FV:3g | Net Carbs: 12g; FV: 5.3g | |
SNACK | 1 20 almonds | Atkins Advantage Caramel Chocolate Nut Roll Bar | 2 stalks celery 2 oz Cheddar cheese 1 |
Net Carbs: 10.8g; FV: 2.5g | Net Carbs: 3g; FV: 0g | Net Carbs: 7.1g; FV: 6.4g | |
LUNCH | Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy 1 | 4â6 oz canned tuna or fish filet 2 Tbsp mayonnaise or tartar sauce 2 stalks celery 1 1 small tomato 4 whole wheat crackers | Atkins Advantage Chocolate Peanut Butter Bar 20 walnut halves 1 |
Net Carbs: 20g; FV: 4g | Net Carbs: 16.9g; FV: 5g | Net Carbs: 15.8g; FV: 0g | |
SNACK | Atkins Advantage Caramel Chocolate Peanut Nougat Bar 10 large strawberries | Atkins Advantage Vanilla Shake 25 almonds 1 | 1 cup sliced bell pepper 1 |
Net Carbs: 13.2g; FV: 0g | Net Carbs: 14.8g; FV: 0g | Net Carbs: 8.7g; FV: 3.7g | |
DINNER | 4-6 oz ham or pork chop 1 cup broccoli 1 cup mixed greens 1 2 Tbsp creamy Italian dressing 10 walnut halves | 4 oz steak or hamburger 1 small tomato 1 1 1 | Atkins Frozen Crustless Chicken Pot Pie 1 1 |
Net Carbs: 15.4g; F V: 2.9g | Net Carbs: 16.3g; FV: 6.4g | Net Carbs: 26.1g; FV: 4g | |
 | Total Net Carbs: 70.3g Total Net Carbs from FV: 14.7g | Total Net Carbs: 69.2g Total Net Carbs from FV: 14.4g | Total Net Carbs: 69.7g Total Net Carbs from FV: 19.4g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |