Read The New Atkins Made Easy Online
Authors: Colette Heimowitz
The New Atkins Made Easy (23 page)
Continuing to evolve from the original Phase 1 meal plan, this plan assumes you've already reintroduced nuts and seeds, berries and other low-carb fruits, more dairy products, legumes, and tomato juice. It adds back other fruits, swapping one serving of berries for higher-carb fruit, one at a time. As before, substitutions and additions are small and incremental, to make the transition as simple as possible. Easy suggestions for how to add back these foods are indicated in boldface italic
type in the meal plan on page 162. Substitute other fruits for the items listed, if you prefer, using the Atkins Carb Counter to stay within the Net Carb guidelines.
The next rung on the Carb Ladder is reflected in the next evolution of the meal plan shown on page 164, with a starchy vegetable sometimes taking the place of a foundation vegetable. Simple suggestions for how to add them back appear in boldface italic type on the plan. Substitute other starchy vegetables with a comparable Net Carb count for those listed if you prefer, referring to the Atkins Carb Counter. However, remember that not everyone will be able to include starchy vegetables or this level of carb intake.
The last meal plan (on page 166) reintroduces whole grains, the final rung of the Carb Ladder, building upon the earlier plans. Simple suggestions for how to add these foods back are indicated in boldface italic type in the meal plan on page 166. Not all people will be able to include whole grains or this level of carb intake. If you find that you can go higher than 70 daily grams of Net Carbs, adjust the meal plan accordingly.
Atkins Phase 3 (Fine-Tuning) Meal Plan at 50g NC/day | ||||
 | Monday | Tuesday | Wednesday | Thursday |
BREAKFAST | 2 eggs 1 1 tsp olive oil 1 oz Cheddar cheese 1 | Atkins Advantage Peanut Butter Granola Bar 5 large strawberries | Atkins Frozen Farmhouse-Style Sausage Scramble 1 1 | 4 oz steak or hamburger 1 tsp olive oil 1 1 1 oz Cheddar cheese |
Net Carbs: 8.5g; FV: 7.5g | Net Carbs: 8.1g; FV: 0g | Net Carbs: 13.6g; FV: 1g | Net Carbs: 5.6g; FV: 5.3g | |
SNACK | Atkins Advantage Vanilla Shake 10 almonds 5 large strawberries | 1 small tomato 1 oz Monterey Jack cheese | 3 1 10 walnut halves | Atkins Advantage Milk Chocolate Delight Shake 1 |
Net Carbs: 7.2g; FV: 0g | Net Carbs: 2.7g; FV: 2.5g | Net Carbs: 9.1g; FV: 2.8g | Net Carbs: 10.5g; FV: 0g | |
LUNCH | Atkins Frozen Crustless Chicken Pot Pie 1 | 4-6 oz chicken 1 small tomato 1 cup mixed greens 1 2 Tbsp ranch dressing 1 | Atkins Frozen Beef Merlot 1 | 4-6 oz ham or pork chop 1 1 cup baby spinach 1 1 Tbsp ranch dressing |
Net Carbs: 16g; FV: 4g | Net Carbs: 13.9g; FV: 5.1g | Net Carbs: 17g; FV: 4g | Net Carbs: 11.6g; FV: 2.8g | |
SNACK | Atkins Advantage Coconut Almond Delight Bar 10 almonds | 1 stalk celery 1 oz Cheddar cheese 20 almonds | Atkins Advantage Café Caramel Shake 25 almonds | 1 small tomato 2 Tbsp vinaigrette 25 almonds |
Net Carbs: 4.1g; FV: 0g | Net Carbs: 3.6g; FV: 1g | Net Carbs: 4.8g; FV: 0g | Net Carbs: 5.7g; FV: 2.5g | |
DINNER | 4â6 oz canned tuna or fish filet 2 cups mixed greens 1 1 2 Tbsp vinaigrette 1 cup broccoli florets | Atkins Frozen Meatloaf with Portobello Mushroom Gravy 1 1 | 4â6 oz chicken 1 cup broccoli florets 2 cups mixed greens 2 Tbsp creamy Italian dressing | Atkins Frozen Chicken and Broccoli Alfredo 1 1 |
Net Carbs: 14.1g; F V: 5.6g | Net Carbs: 22.1g; FV: 4g | Net Carbs: 4.5g; FV: 4.3g | Net Carbs: 15.6g; FV: 5g | |
 | Total Net Carbs: 49.9g Total Net Carbs from FV: 17.1g | Total Net Carbs: 50.4g Total Net Carbs from FV: 17g | Total Net Carbs: 49.1g Total Net Carbs from FV: 12.1g | Total Net Carbs: 49g Total Net Carbs from FV: 15.6g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 3 (Fine-Tuning) Meal Plan at 50g NC/day | |||
 | Friday | Saturday | Sunday |
BREAKFAST | 1 cup baby spinach 1 small tomato 1 10 almonds | Atkins Frozen Tex-Mex Scramble 1 1 | 2 eggs 2 cups baby spinach 1 tsp olive oil 1 1 oz Monterey Jack cheese 1 |
Net Carbs: 6.5g; FV: 5.3g | Net Carbs: 13.1g; FV: 3g | Net Carbs: 12g; FV: 5.3g | |
SNACK | 1 small tomato 1 | Atkins Advantage Caramel Chocolate Nut Roll Bar 15 walnut halves | 2 stalks celery 1 oz Cheddar cheese 1 |
Net Carbs: 6.6g; FV: 2.5g | Net Carbs: 5.1g; FV: 0g | Net Carbs: 6.7g; FV: 6.4g | |
LUNCH | Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy 1 | 4â6 oz canned tuna or fish filet 2 Tbsp mayonnaise or tartar sauce 1 stalk celery 1 1 small tomato | Atkins Advantage Chocolate Peanut Butter Bar 20 walnut halves |
Net Carbs: 17g; FV: 4g | Net Carbs: 5g; FV: 5g | Net Carbs: 4.8g; FV: 0g | |
SNACK | Atkins Advantage Caramel Chocolate Peanut Nougat Bar 5 large strawberries | Atkins Advantage Vanilla Shake 25 almonds | 1 cup sliced bell pepper 1 |
Net Carbs: 8.1g; FV: 0g | Net Carbs: 14.8g; FV: 0g | Net Carbs: 8.7g; FV: 3.7g | |
DINNER | 4â6 oz ham or pork chop 1 cup broccoli 1 cup mixed greens 1 2 Tbsp creamy Italian dressing 10 walnut halves | 4 oz steak or hamburger 1 small tomato 1 1 1 | Atkins Frozen Crustless Chicken Pot Pie 1 |
Net Carbs: 12.7g; F V: 2.9g | Net Carbs: 12.4g; F V: 6.4g | Net Carbs: 16.3g; FV: 4g | |
 | Total Net Carbs: 50.9g Total Net Carbs from FV: 14.7g | Total Net Carbs: 50.4g Total Net Carbs from FV: 14.4g | Total Net Carbs: 48.5g Total Net Carbs from FV: 19.4g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |
Atkins Phase 3 (Fine-Tuning) Meal Plan at 60g NC/day | ||||
 | Monday | Tuesday | Wednesday | Thursday |
BREAKFAST | 2 eggs 1 1 tsp olive oil 1 oz Cheddar cheese 1 | Atkins Advantage Peanut Butter Granola Bar 25 almonds 7 large strawberries | Atkins Frozen Farmhouse-Style Sausage Scramble 1 1 | 4 oz steak or hamburger 1 tsp olive oil 1 1 1 oz Cheddar cheese |
Net Carbs: 8.5g; FV: 7.5g | Net Carbs: 13g; FV: 0g | Net Carbs: 15.5g; FV: 1g | Net Carbs: 5.6g; FV: 5.3g | |
SNACK | Atkins Advantage Vanilla Shake 10 almonds 5 large strawberries | 1 stalk celery 1 oz Monterey Jack cheese 1 | 3 1 10 walnut halves | Atkins Advantage Milk Chocolate Delight Shake 1 |
Net Carbs: 7.2g; FV: 0g | Net Carbs: 5.6g; FV: 5.4g | Net Carbs: 9.1g; FV: 2.8g | Net Carbs: 10.5g; FV: 0g | |
LUNCH | Atkins Frozen Crustless Chicken Pot Pie 1 | 4-6 oz chicken 1 small tomato 2 cups mixed greens 1 2 Tbsp ranch dressing 1 25 almonds | Atkins Frozen Beef Merlot 1 | 4-6 oz ham or pork chop 1 1 cup baby spinach 1 1 Tbsp ranch dressing |
Net Carbs: 12g; FV: 4g | Net Carbs: 18g; FV: 6.4g | Net Carbs: 17.1g; FV: 4g | Net Carbs: 21.3g; F V: 2.8g | |
SNACK | Atkins Advantage Coconut Almond Delight Bar 10 almonds 1 | 1 1 oz Cheddar cheese | Atkins Advantage Café Caramel Shake 25 almonds | 1 small tomato 2 Tbsp vinaigrette 25 almonds |
Net Carbs: 15.1g; FV: 0g | Net Carbs: 8.9g; FV: 0g | Net Carbs: 4.8g; FV: 0g | Net Carbs: 5.7g; FV: 2.5g | |
DINNER | 4-6 oz canned tuna or fish filet 2 cups mixed greens 1 1 2 Tbsp vinaigrette 1 cup broccoli florets | Atkins Frozen Meatloaf with Portobello Mushroom Gravy 1 | 4â6 oz chicken 1 cup broccoli florets 2 cups mixed greens 2 Tbsp creamy Italian dressing 1 | Atkins Frozen Chicken and Broccoli Alfredo 1 1 |
Net Carbs: 16.8g; FV: 5.6g | Net Carbs: 14g; FV: 4g | Net Carbs: 15.5g; F V: 4.3g | Net Carbs: 15.6g; FV: 5g | |
 | Total Net Carbs: 59.6g Total Net Carbs from FV: 17.1g | Total Net Carbs: 59.5g Total Net Carbs from FV: 15.8g | Total Net Carbs: 62g Total Net Carbs from FV: 12.1g | Total Net Carbs: 58.7g Total Net Carbs from FV: 15.6g |
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows! |