7 Day Atkins Diet Plan (Printable and PDF)

What is an Atkins Diet Plan?

The Atkins diet plan gained grounds as a proposition from American cardiologist Dr. Robert Atkins. From being a school of thought, it has evolved over the years (about 40 years) to become a practical guide for weight loss.

He proposes eating fats and proteins but avoiding food high in carbohydrates. His proposition was based on the previous works of others. He just built on it so well that it attracted a lot of patronage.

The Atkins diet is simply a system of weight loss that requires you to eat food containing high fats and proteins while you avoid food with high-carb (carb stands for carbohydrate).

Contrary to the school of thought that excess fat is dangerous to health, this diet plan, along with other studies, has proved that school of thought wrong.

Atkins Diet Plan Role on Blood Sugar Levels

Atkins Diet Plan

Atkins Diet Plan – Blood Sugar Level

After following this diet plan practically, it was conclusively inferred that the persons involved lost weight and had better blood sugar levels.

Although health markers were quite subjective for some users, some had a “good” HDL cholesterol while very few had their “bad” LDL cholesterol raised.

The “good” HDL cholesterol is jargon. It simply means High-Density Lipoproteins and Cholesterol, which have a detoxifying effect in your bloodstream.

On the contrary, “bad” LDL simply means Low-Density Lipoprotein, which is a toxic occurrence. Cholesterol builds up in the bloodstream and soon blocks blood passages.

The Atkins diet plan works such that because you concentrate on a low-carb diet, you have a less active appetite naturally without being intentionally hard on yourself.

The body begins to burn fat (as a source of energy) by default because of the absence of glucose (from carbohydrates), which is the first contact of energy for the body.

Call to remembrance this fact that for the body’s metabolism to run, energy must be used. If the carbohydrate components are not available, the fat molecules are the next source of energy.

List of Atkins Diet Meal Plans

See the full list of Atkins Diet Grocery List

Phases of Atkins Diet

The Atkins diet runs in phases. These phases are structured to ensure your smooth transition into dieting.

The phases run such that you are consciously aware that you have a goal and easily fit in without feeling you are being hard on yourself. Let’s take a rundown on the phases.

Phase 1: This is a mild introduction to your dieting plan. You are obligated to take below 20 grams of carbs per day for 2 weeks while eating within the confines of what the Atkins diet finds suitable.

Phase 2: This phase does some justice to striking a balance while sustaining the low-carb diet, allowing you to add a small quantity of fruit to your diet.

Phase 3: It is not considered a crime to add more carbs to your diet in this phase. It achieves fine-tuning because of observed weight loss, so you keep fit and in good shape.

Phase 4: This phase allows you to take in as many healthy carbs as your body can take without adding weight. The phase is that point where you have set standards to keep fit for a lifetime.

These phases are a little subjective to individuals. If you start taking as much carb as your body can take (phase 4) and at the slightest add weight, kindly stick to a phase that works for you and sustains/maintains your progress on weight loss/keeping fit.

Foods to Avoid

Remember you have got a weight loss goal! So avoid these foods on the Atkins diet.

Sugar: Fruit juice, soft drinks/carbonated drinks, cakes, candy, honey, ice cream, bread, etc.

Grains: Rice, Barley, wheat, oatmeal, pasta, etc.

Vegetable Oil: Cottonseed oil, corn oil, etc.

High Carb Fruits: Oranges, bananas, pears, apples, etc.

Starch: Potatoes, Yam, etc.

Legumes: Beans, lentils, chickpeas, etc.

It is important to note that any food item with a high carb-like starch can be resumed in mild quantities after the induction stage (phase 1). Also, look out for “Hydrogenated processed “ foods and avoid them.

Foods to Eat

It is key to build your Atkins diet around the following foods.

Fatty Fish and Seafood: Sardines, croaker, salmon, crab, trout, etc.

Meats: Chicken, pork, beef, bacon, etc.

Full-Fat Dairy: Butter, cream, full-fat yogurt, etc.

Low-Carb Vegetables: Spinach, Kale, broccoli, cucumber, cabbage, etc.

Healthy Fats: Avocado oil, Avocado, coconut oil,

Nuts and seeds: walnut, grapeseed, macadamia nuts, sunflower seeds, etc.

Pastured eggs from chicken, turkey, etc.

If you go shopping for food items, stick to the organic section of the store, and do fewer processed food items. Empty your pantry of food items that are not in line with your diet plan. Discipline is key!

A Typical Atkins Food Menu for The Week.

This is a guide to the structure of your food timetable. As you lose weight successfully, you can make slight adjustments by adding more carbs.

Atkins diet

Atkins diet meal plan


Breakfast: Eggs and vegetables, fried with coconut oil

Lunch: Chicken sale with olive oil. Add nuts if you can

Dinner: Veggies and Steak


Breakfast: Bacon and eggs

Lunch: leftover chicken alongside veggies from last night

Dinner: Bunless cheeseburger with vegetables and butter


Breakfast: Omelet with veggies, fried in butter

Lunch: shrimp salad with some olive oil.

Dinner: Ground beef stirs fry, with veggies.


Breakfast: Eggs and veggies fried in coconut oil.

Lunch: Leftover stir fry from dinner the night before.

Dinner: Salmon with butter and vegetables.


Breakfast: Bacon and eggs.

Lunch: Chicken salad with olive oil and a handful of nuts.

Dinner: Meatballs with vegetables.


Breakfast: Omelet with various vegetables, fried in butter.

Lunch: Leftover meatballs from the night before.

Dinner: Pork chops with vegetables.


Breakfast: Bacon and eggs.

Lunch: Leftover pork chops from the night before.

Dinner: Grilled chicken wings with some salsa and veggies.

Benefits of the Atkins diet

We shall succinctly discuss the benefits of the Atkins diet

  • It facilitates weight loss.
  • It prevents diabetes and is useful in treating diabetes since it regulates blood sugar levels.
  • It has proven to normalize triglyceride and cholesterol levels for most people.
  • It can be used to treat PCOS in reproductive ladies.
  • In some cases, it reduces dementia and other brain-associated disorders through high insulin resistance.

Frequently Asked Questions

Can vegetarians cope with this diet?

Yes, they can, but with extra discipline. Simply watch out for foods that are high in carbs eliminated from your meals while following the vegetarian Atkins diet.

Can I lighten my menu when I lose weight?

Yes, you can, but one of the things the phases of the Atkins diet would help you figure out is how much carb is good for you. For instance, you may start to take high-carb food but in minute quantities and inconsistently.


The Atkins diet is perfect and just the right option for you. Discipline is required, as with other diet plans, so be disciplined and explore its numerous benefits.

Printable Atkins Diet Plan (PDF)

DaysBreakfastLunchSnackDinnerTotal calories for the day
SundayBeef huevos rancheros on Canadian bacon Calories:274Cheddar burger with sautéed mushroom and onions Calories:270Atkins chocolate slushes Calories:120Sausage sautéed with red and green bell pepper and cheddar Calories: 137801
MondayBell pepper filled with eggs and mozzarella Calories:282Grilled chicken on mixed green, tomatoes and parmesan Calories:470Celery with cream cheese Calories:190Cheese and chilli chops Calories:1221064
TuesdayTomato bacon and mozzarella cheese Calories:318Cauliflower-cheddar mash Calories:179Cherry tomatoes with ajoli Calories:473Beef, scallions and red bell pepper sauté Calories:4201390
WednesdayCheddar omelet with sautéed onions Calories:509Tomato onion and cheddar salad with turkey Calories:201Double chocolate express smoothie Calories:209Blue cheese and bacon soup Calories:2251144
ThursdayBeef huevos rancheros on Canadian bacon Calories:274Salad in a jar Calories:150Atkins chocolate slashes Calories:120Creamy low carb tushan shrimp Calories:4901034
FridayMushroom omelet Calories:348Low carb fried kale and broccoli salad Calories:86Cherry tomatoes with ranch dressing Calories:96Low carb egg plant pizza Calories:38568
SaturdayTomato, bacon and cheddar Calories:603Keto caprese omelet Calories:534Celery with cream cheese Calories:190Grilled Italian chicken with yellow switch and salad Calories:1421469

See Also

Vegetarian Diet Plan

Paleo Diet Plan

Printable 500 Calorie Meal Plan

Printable Egg Diet Meal Plan

7 Day Low Cholesterol Meal Plan with Grocery List

DASH Diet Plan

Damla Sengul
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.