Atkins Ketogenic Diet Plan – Overview
Before you head on to the Atkins Ketogenic diet plan’s overall concept and mechanism, you first need to understand the fundamental difference between the Atkins diet and the keto diet.
Both Atkins and Keto are low carb diets that aim towards minimizing the carb intake within your daily diet.
Moreover, both diet plans trigger a quick weight loss process while bringing other health benefits like reduced risk of heart disease, type 2 diabetes, etc.
Still, there is a crucial difference between both diet plans in regards to their carbs management.
While the Atkins diet lets you increase the carbs intake after a certain period or phase, the keto diet doesn’t give you any leverage.
What is an Atkins ketogenic meal plan?
The diet is quite identical to the basic concept of a Keto or Atkins diet, i.e., keeping the carbs intake minimal.
However, you can increase the carbs intake to specific amounts after progressing to further phases or stages.
The rules and principles will stay similar to the keto diet, with the only difference being that carbs intake can be increased once you have reached your desired weight loss goals.
You still need to consume all the low carb food items while increasing the protein and fat intake.
Moreover, check through all the rules and guidelines below, starting with this printable Atkins ketogenic diet.
General guidelines for Atkins Ketogenic diet plan
- Keep the carbs intake limited to around 20-30 grams daily while pushing the proteins and fats intake alongside
- Avoid consuming processed or packaged food from the outside as it contains all the unwanted calories.
- Make the water your go-to drink during this meal plan
- Go for five meals a day instead of the conventional three meals a-day routine with small portions and serving sizes
Weekly planner for Atkins Ketogenic diet plan
Day 1.
Atkins Ketogenic diet plan – Roasted almonds
Breakfast- 1 serving of eggs baked in avocado
Snack- 1 serving of chocolate protein shake
Lunch- 1 serving of prawn and bean sprout omelet
Snack- 1 serving of roasted almonds ( 1 oz)
Dinner- 1 serving of grilled bluefish with 1 apple
Day 2.
Atkins Ketogenic diet plan – Chicken
Breakfast- 1 serving of egg white omelet with grilled spinach and tomatoes
Snack- 1 serving of peanut butter and banana toast
Lunch- 1 serving of basic omelet with 1 cup of blueberries
Snack- 1 serving of non-fat Greek yogurt with pecans ( 1 oz)
Dinner- 1 serving of grilled chicken with olive oil dressing
Day 3.
Atkins Ketogenic diet plan – Tuna avocado salad
Breakfast- 1 serving of scrambled eggs with onion flakes
Snack- 1 serving of tuna avocado salad
Lunch- 2 servings of smoked salmon with mixed greens
Snack- 1 serving of whey protein shake
Dinner- 1 serving of roasted Brussels sprouts with mushrooms and kale
Day 4.
Atkins Ketogenic diet plan – Spinach eggs
Breakfast- 1 serving of ham and eggs mushroom cups with 1 apple
Snack- 1 serving of zucchini hash with pecans ( 1 oz)
Lunch- 1 serving of spinach eggs with salsa and 2 strips of bacon
Snack- 1 serving of peppered cheese slices
Dinner- 1 serving of roasted salmon with mixed greens
Day 5.
Atkins ketogenic diet plan – Green smoothie
Breakfast- 1 serving of pesto scrambled eggs with 1 orange
Snack- 1 serving of protein avocado shake with almonds ( 1 oz)
Lunch- 1 serving of over-easy eggs with 1 cup of strawberries
Snack- 1 serving of green smoothie
Dinner- 1 serving of grilled shrimp with mixed greens
You may also like keto avocado smoothie
Day 6.
Atkins Ketogenic diet plan – Plain tuna salad
Breakfast- 1 serving of scrambled eggs with mushroom and garlic
Snack- 1 serving of plain tuna salad with 2 strips of bacon
Lunch- 1 serving of ham, pepper, and tomato scramble
Snack- 1 serving of protein avocado smoothie
Dinner- 1 serving of grilled chicken with kale crisps
Day 7.
Atkins ketogenic diet plan – Creamy garlic chicken
Breakfast- 1 serving of spinach eggs with salsa
Snack- 1 serving of tuna egg sandwich
Lunch- 1 serving of eggs baked in mushrooms
Snack- 1 serving of non-fat Greek yogurt
Dinner- 1 serving of creamy garlic chicken with herb sauce
The bottom line for the Atkins Ketogenic diet plan
This diet plan can be fruitful for all those who want to bring some flexibility to their existing low carb diet without compromising their weight loss goals.
Moreover, it would help if you were very careful and disciplined regarding your food choices.
This diet plan isn’t recommended for people with pre-existing health issues, and this is where you must consult your doctor or physician before starting ahead.
Printable (PDF) Atkins Ketogenic diet plan
| Meals | Day `1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of eggs baked in avocado | 1 serving of egg white omelet with grilled spinach and tomatoes | 1 serving of scrambled eggs with onion flakes | 1 serving of ham and eggs mushroom cups with 1 apple | 1 serving of pesto scrambled eggs with 1 orange | 1 serving of scrambled eggs with mushroom and garlic | 1 serving of spinach eggs with salsa |
| Snack | 1 serving of chocolate protein shake | 1 serving of peanut butter and banana toast | 1 serving of tuna avocado salad | 1 serving of zucchini hash with pecans ( 1 oz) | 1 serving of protein avocado shake with almonds ( 1 oz) | 1 serving of plain tuna salad with 2 strips of bacon | 1 serving of tuna egg sandwich |
| Lunch | 1 serving of prawn and bean sprout omelet | 1 serving of basic omelet with 1 cup of blueberries | 2 servings of smoked salmon with mixed greens | 1 serving of spinach eggs with salsa and 2 strips of bacon | 1 serving of over-easy eggs with 1 cup of strawberries | 1 serving of ham, pepper, and tomato scramble | 1 serving of eggs baked in mushrooms |
| Snack | 1 serving of roasted almonds ( 1 oz) | 1 serving of non-fat Greek yogurt with pecans ( 1 oz) | 1 serving of whey protein shake | 1 serving of peppered cheese slices | 1 serving of green smoothie | 1 serving of protein avocado smoothie | 1 serving of non-fat Greek yogurt |
| Dinner | 1 serving of grilled bluefish with 1 apple | 1 serving of grilled chicken with olive oil dressing | 1 serving of roasted Brussels sprouts with mushrooms and kale | 1 serving of roasted salmon with mixed greens | 1 serving of grilled shrimps with mixed greens | 1 serving of grilled chicken with kale crisps | 1 serving of creamy garlic chicken with herb sauce |
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