Atkins Phase 1 Meal Plan – Overview
The Atkins phase 1 meal plan is all about triggering the weight loss process within your body by limiting the daily carbs intake to around 20 grams a day.
This way, your body will turn into a fat burner that uses the excess fat around as fuel instead of the carbs.
This diet plan has proved its significance in minimizing the risk of several health issues like diabetes, metabolic syndrome, hypertension, and cardiovascular disease.
What is the Atkins phase 1 meal plan?
You have to lower down your daily carb intake to 20 grams a day while increasing the protein and fats intake alongside.
While this is the Atkins diet’s initial phase, you have to be committed and disciplined towards your schedule and food choices.
Once you kickstart with this diet, your body will enter into a ketosis phase, where it will start burning fats instead of carbs as the primary fuel source. Eventually, your body would begin losing all the excess fat around.
Now, as you know that the daily carbs intake needs to be around 20 grams per day, you may encounter several health issues like nausea, fatigue, weakness, or headache.
This is because the body is into a transitioning period and will take some time to adapt to the ketosis mechanism.
You must also update yourself with all the related guidelines and rules before jumpstarting with this printable Atkins phase 1 meal plan.
General guidelines for the Atkins phase 1 meal plan
- Include all the food options that are high in proteins and healthy fats
- You are only permitted to consume carbs in the form of vegetables during phase 1
- Don’t go for more than 6 hours without eating during the day
- Consume 4-5 small meals during the day to provide enough time to your body for the digestion process
- Ensure taking the required multivitamin tablets to fulfill the daily nutritional requirements after consulting with your doctor or physician.
- Drink at least 8 glasses of water to keep your body hydrated and avoid any kidney-related issues
Weekly planner for Atkins phase 1 meal plan
Day 1.
Atkins phase 1 meal plan – Spinach and cheese omelet
Breakfast- 1 serving of paleo breakfast
Snack- 1 serving of protein smoothie with almonds ( 1 oz)
Lunch- 1 serving of spinach and cheese omelet
Snack- 1 serving of tuna avocado salad
Dinner- 1 serving of fried eggs and turkey sausages
Day 2.
Atkins phase 1 meal plan – Keto green smoothie
Breakfast- 1 serving of egg scramble with mushroom and tomatoes
Snack- 1 serving of keto green smoothie
Lunch- 1 serving of roasted chicken with mixed greens
Snack- 2 hard-boiled eggs
Dinner- 1 serving of lamb chops curry with cauliflower
Day 3.
Atkins phase 1 meal plan – Poached eggs
Breakfast- 1 serving of poached eggs with 1 orange
Snack- 1 serving of protein chocolate shake
Lunch- 2 servings of smoked salmon with olive oil dressing
Snack- 1 serving of egg stuffed avocadoes
Dinner- 1 serving of chives and cheese omelet with roasted kale
Day 4.
Atkins phase 1 meal plan – Protein chocolate shake
Breakfast- 1 serving of basic eggs with onion flakes
Snack- 1 serving of protein chocolate shake with almonds ( 1 oz)
Lunch- 1 serving of protein kale smoothie with 1 apple
Snack- Almonds ( 1 oz)
Dinner- 2 servings of spinach and cheese omelet
Day 5.
Atkins phase 1 meal plan – Feta burgers
Breakfast- 4 hard-boiled eggs with sundried tomatoes
Snack- 1 serving of Protein mango smoothie with flax seeds
Lunch- 1 serving of feta burgers with minced lamb curry and green salad
Snack- Pistachios ( 1 oz)
Dinner- 1 serving of eggs scramble with mushroom and spinach.
Day 6.
Atkins phase 1 meal plan – Cheesy avocado omelet
Breakfast- 1 serving of cheesy avocado omelet with 1 apple
Snack- 1 serving of protein green smoothie
Lunch- 1 serving of mushroom and spinach omelet
Snack- 2 hard-boiled eggs
Dinner- 1 serving of egg baked salmon
Day 7.
Atkins phase 1 meal plan – Cottage cheese
Breakfast- 1 serving of eggs stuffed avocadoes
Snack- 1 serving of banana protein smoothie
Lunch- 1 serving of oat bran with pecans ( 1 oz)
Snack- 1 serving of cottage cheese
Dinner- 1 serving of feta burgers with minced lamb and green salad
Bottomline for Atkins phase 1 meal plan
You can easily lose around 10-14lbs of weight while practicing this Atkins phase 1 meal plan. Still, there is a lot of focus and determination that you need to show during the process.
On the other side, you must avoid this diet plan if you are already diagnosed with any heart-related issues, low blood pressure, low BMI, or certain types of cancer. For best results, consult your doctor before kickstarting with this diet.
Printable (PDF) Atkins phase 1 meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of paleo breakfast | 1 serving of egg scramble with mushroom and tomatoes | 1 serving of poached eggs with 1 orange | 1 serving of basic eggs with onion flakes | 4 hard-boiled eggs with sundried tomatoes | 1 serving of cheesy avocado omelet with 1 apple | 1 serving of eggs stuffed avocadoes |
| Snack | 1 serving of protein smoothie with almonds ( 1 oz) | 1 serving of keto green smoothie | 1 serving of protein chocolate shake | 1 serving of protein chocolate shake with almonds ( 1 oz) | 1 serving of Protein mango smoothie with flax seeds | 1 serving of protein green smoothie | 1 serving of banana protein smoothie |
| Lunch | 1 serving of spinach and cheese omelet | 1 serving of roasted chicken with mixed greens | 2 serving of smoked salmon with olive oil dressing | 1 serving of protein kale smoothie with 1 apple | 1 serving of feta burgers with minced lamb curry and green salad | 1 serving of mushroom and spinach omelet | 1 serving of oat bran with pecans ( 1 oz) |
| Snack | 1 serving of tuna avocado salad | 2 hard-boiled eggs | 1 serving of egg stuffed avocadoes | Almonds ( 1 oz) | Pistachios ( 1 oz) | 2 hard-boiled eggs | 1 serving of cottage cheese |
| Dinner | 1 serving of fried eggs and turkey sausages | 1 serving of lamb chops curry with cauliflower | 1 serving of chives and cheese omelet with roasted kale | 2 servings of spinach and cheese omelet | 1 serving of eggs scramble with mushroom and spinach. | 1 serving of egg baked salmon | 1 serving of feta burgers with minced lamb and green salad |
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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.