Atkins Phase 1 Meal Plan

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 gram 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
  • Dont 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

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

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

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 serving 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

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

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

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

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 

Paleo Diet vs Atkins