7 Day Atkins Diet Plan (Printable and PDF)

What is an Atkins Diet Plan?

The Atkins diet plan gained traction as a proposal from American cardiologist Dr. Robert Atkins at Johns Hopkins Hospital, aiming to create a more palatable and less restrictive dietary treatment for children with behavioral difficulties (1). Starting as a concept, it has evolved over the years (around 40 years) to become a weight loss diet.

The Atkins diet is a modification of the original keto diet, designed to mimic ketosis while allowing unlimited quantities of high fat. It suggests weight reduction without the need for conscious caloric restriction. However, various studies strongly indicate that the mechanisms of weight loss during the Atkins diet, or any other low-carbohydrate diet, involve a necessary decrease in caloric intake (1).

Therefore, a hypocaloric diet must be the preferred approach for weight loss. Regarding diet composition, the Atkins diet proposes that 65% of daily calories come from fat sources. Carbohydrate intake should begin at 15g/day for adults and gradually increase to 20-30g/day after one month. Fiber should be excluded from the total carbohydrate count, not sugar alcohols (2).

The Atkins diet is simply a system of weight loss that requires you to eat food containing high fat and protein while limiting food with high carbohydrates (carbs).

Atkins Diet Plan

What is Atkins Diet Plan?

Atkins Diet Plan Role on Blood Sugar Levels

After following this diet plan practically, the persons involved lost weight and had better blood sugar levels.

Although health markers were entirely 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 other hand, “bad” LDL stands for Low-Density Lipoprotein, which is toxic. Cholesterol builds up in the bloodstream and soon blocks blood passages.

The Atkins diet plan works so that your appetite naturally becomes less active by focusing on a low-carb diet, as fats and proteins have a more significant satiating effect.

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

Remember that the body’s metabolism requires energy. When carbohydrates are unavailable for an extended period, the body begins to rely on fats as an energy source, entering a state of ketosis.

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 are structured so that you are consciously aware of your goal and easily fit in without feeling you are being hard on yourself. Let’s review the phases.

Phase 1: This is a mild introduction to your dieting plan. You must take around 15 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 and increase your carbs to 20 grams daily.

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 eat as many healthy carbs as your body can handle without adding weight. You also set standards to stay 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, avoid ” hydrogenated processed “ foods.

Foods to Eat

Remember, if your goal is weight loss, it’s essential to minimize the consumption of these foods on the Atkins diet to ensure a low intake of carbohydrates. 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: walnuts, grapeseed, macadamia nuts, sunflower seeds, etc.

Pastured eggs from chicken, turkey, etc.

If you shop for food items, stick to the store’s organic section and do fewer processed food items. Empty your pantry of food items not aligned 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 briefly discuss the benefits of the Atkins diet

  • It facilitates weight loss when doing it with a proper caloric deficit.
  • It may help prevent diabetes and help treat 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.
  • It impacts the reduction of dementia and other brain-associated disorders. (1)

Frequently Asked Questions

Can vegetarians cope with this diet?

Yes, they can, but it requires extra discipline. Be vigilant about avoiding foods high in carbs while following the vegetarian Atkins diet. It's crucial to monitor nutritional deficiencies with your dietitian, as being a vegetarian may necessitate supplementation to ensure optimal health.

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. It’s all about trial, error and being in a consistent caloric deficit.


The Atkins diet is perfect and just the right option for you. As with other diet plans, discipline is required, 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

1. Kossoff, E. H., & Dorward, J. L. (2008). The modified Atkins diet. Epilepsia, 49, 37–41. https://doi.org/10.1111/j.1528-1167.2008.01831.x

2. Miller, B. V., Bertino, J. S., Reed, R. G., Burrington, C. M., Davidson, L. K., Green, A., Gartung, A. M., & Nafziger, A. N. (2003). An evaluation of the Atkins’ diet. Metabolic Syndrome and Related Disorders, 1(4), 299–309. https://doi.org/10.1089/1540419031361426