Atkins Ketogenic Diet Plan

Before you head on to the Atkins Ketogenic diet plan’s overall concept and mechanism, you first need to understand the basic 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 the diet plans trigger a quick weight loss process while also bringing a list of other health benefits like reduced risk of heart disease, type 2 diabetes, etc.

Still, there is a key difference between both the 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 certain amounts after progressing to further phases or stages.

The rules and principles will stay similar to the keto diet, with the only difference 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 fats intake alongside.

Moreover, check through all the rules and guidelines mentioned 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 the consumption of any processed or packaged food from outside as they contain all the unwanted calories
  • Make the water as 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

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 - grilled chicken

Atkins Ketogenic diet plan – grilled 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 

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

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

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 shrimps with mixed greens 

You may also like keto avocado smoothie 

Day 6.

Atkins Ketogenic diet plan - plain tuna salad

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

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

Bottom line for Atkins Ketogenic diet plan

This diet plan can come fruitful for all those who want to bring on some flexibility with 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 to 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

Atkins Phase 1 Meal Plan