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Maintenance @ 50grams of Carbs Meal Plans & Recipes * indicates recipe is available |
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Day 1 | Day 2 |
| Morning | Open-Faced
Steak Sandwich * * 1/2 cup fresh blueberries |
Atkins
Morning Start Breakfast Bar with steak and tomatoes * 3 tomato slices 1 tbsp. olive oil 1 Atkins Morning Start Breakfast Bar * 1/2 cup sliced fresh strawberries |
| Afternoon | Roast
Beef, Cucumber, Tomato & Avocado Salad * *1 1/2 cups cucumber, chopped or sliced * 1/2 cup fresh blueberries |
Chicken
Cordon Bleu with salad * 2 cups mixed salad greens 6 cherry tomatoes 2 tbsp. Atkins Sweet Dressing *1 cup sliced mushrooms * 1/2 small orange |
| Evening | Beef
Kabobs * * 2/3 cup cooked asparagus *3 tbsp. pecan halves *3 tbsp. sesame seeds |
Chicken
and Cucumber Salad with bread * 1 slice Atkins Bread * 1/2 cup peeled and chopped avocado *3 tbsp. walnuts *1 oz. shelled sunflower seeds |
| Snack | Shrimp
Salad With Tomato * |
Canadian
bacon with vegetarian cheese and celery 3 oz. Canadian bacon 3 1/2 oz. vegetarian cheese (soy or rice cheese) 1 large celery stalk |
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Day 3 | Day 4 |
| Morning | Creamy
Asparagus Omelet * * 1/3 cup honeydew melon |
Creamy
Scrambled Eggs with Canadian bacon * 1/2 slice Atkins Bread 1 tsp. unsalted butter 2 oz. Canadian bacon * 1/2 medium tangerine |
| Afternoon | Grilled
salmon salad 7 1/2 oz. grilled or broiled salmon filet 1 1/4 cups cucumber, chopped or sliced 4 cherry tomatoes 3 small olives 1 tbsp. olive oil 3 tsp. balsamic vinegar * 1/2 cup chopped bell pepper * 1/2 cup sliced fresh strawberries |
Grilled
Turkey Burger with salad * 1 cup mixed salad greens 2 cherry tomatoes 1 tbsp. Atkins Sweet Dressing *1 cup sliced mushrooms * 1/3 cup honeydew melon |
| Evening | Herbed
Grilled Pork Chop and zucchini salad * 2 fresh radishes 4 cherry tomatoes 1 tbsp. Atkins Sweet Dressing 1 fresh medium zucchini *1 1/2 cups cucumber, chopped or sliced *3 tbsp. sliced almonds *1 oz. shelled sunflower seeds |
Open-Faced
Grilled Burger and Cauliflower Salad * *4 tomato slices *3 tbsp. sliced almonds *1 oz. shelled sunflower seeds |
| Snack | Open-Faced
Tuna Sandwich * |
Open-faced
turkey and cucumber sandwich 1/2 slice Atkins Bread 2 tbsp. mayonnaise 1/4 cup chopped or sliced cucumber 3 1/2 oz. deli turkey |
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Day 5 | Day 6 |
| Morning | Turkey
sausage and tomato toast 5 1/2 oz. turkey breakfast sausage 1 tbsp. mayonnaise 2 tomato slices 1 slice Atkins Bread |
Tuscan
Scrambled Eggs with Canadian bacon and tomato * 4 oz. Canadian bacon 1/3 medium fresh tomato * 1/2 cup fresh blueberries |
| Afternoon | Open-faced
ham and chicken sandwich 2 1/2 oz. deli ham 2 1/2 oz. canned chicken 3 oz. Swiss cheese 1 tbsp. mayonnaise 1 slice Atkins Multigrain Bread *6 baby carrots * 1/2 small orange |
Spicy
Barbeque Pork Chops with salad * 2 cups mixed salad greens 4 cherry tomatoes 1/2 cup chopped or sliced cucumber 2 tbsp. Atkins Sweet Dressing *6 baby carrots * 1/2 small orange |
| Evening | Open-faced
turkey and Gouda sandwich 6 oz. deli turkey 2 oz. Gouda cheese 2 tbsp. mayonnaise 1 slice Atkins Multigrain Bread *1 medium carrot *3 tbsp. walnuts *1 oz. shelled sunflower seeds |
Turkey
Stir Fry with Bok Choy * * 1/2 cup chopped bell pepper *3 tbsp. sliced almonds *3 tbsp. sesame seeds |
| Snack | Roasted
Chicken Salad * |
Tuna
and cherry tomatoes 5 1/2 oz. tuna, packed in oil 7 cherry tomatoes |
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Day 7 | |
| Morning | Turkey
Rolls and Atkins Orange Cranberry Muffin * 1 Atkins Orange Cranberry Muffin (from mix) * 1/2 small orange |
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| Afternoon | Turkey
Burger with Avocado and salad greens * 2 cups mixed salad greens 2 tbsp. Atkins Sweet Dressing * 1/2 cup chopped onion *1 small plum |
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| Evening | Pan
Fried Fish with tomato-onion salad * 5 cherry tomatoes 1/2 medium onion 1 1/2 tbsp. Atkins Sweet Dressing * 1/2 cup peeled and chopped avocado *10 macadamia nuts *1 oz. shelled sunflower seeds |
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| Snack | Vegetarian
cheese toast with olives 1 slice Atkins Multigrain Bread 5 oz. vegetarian cheese (soy or rice cheese) 2 black olives |
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Recipes |
| Shrimp Salad With Tomato* | |
| 5
oz. small, fresh or frozen shrimp 1 1/2 tbsp. mayonnaise 1/4 tsp. garlic powder 1/4 tsp. black pepper 1/4 medium fresh tomato 1 green onion |
In a saucepan, bring water to a boil. Add shrimp and boil until shrimp turn pink. In a small bowl, mix mayonnaise, garlic powder, and pepper; Chop tomato and onion and place in a salad bowl. Add shrimp to salad and toss with mayonnaise mixture until well coated. |
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| Beef Kabobs* | |
| 1/2
small onion 1/3 bell pepper 1 clove garlic 2/3 tbsp. olive oil 3 tbsp. white wine 1 tsp. thyme 1/3 cup fresh mushrooms 6 1/2 oz. beef, loin cut |
Rinse and cut beef into cubes. Cut onion into small wedges, pepper into 1-inch squares, and mince garlic. In a deep dish, combine oil, wine (or white vinegar if you prefer), garlic and thyme; add beef, pepper and onion to dish; toss to coat and cover with plastic wrap; refrigerate for at least 30 minutes. Alternately thread beef cubes, pepper, onion, and mushrooms onto skewer(s). Grill or broil; turn after 4-6 minutes, and continue for another 4-6 minutes, until done. |
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| Open-Faced Steak Sandwich* | |
| 6
oz. steak 1/2 tbsp. Atkins Teriyaki Sauce and Marinade 1 slice Atkins Bread |
Season steak with Teriyaki Sauce and Marinade. Spray grill rack or nonstick skillet with cooking spray. If using the stove, heat skillet on medium-high heat. Cook steak for about 3-5 minutes, then turn it over and cook until desired inside color is reached. Serve on top of toasted bread. |
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| Roast Beef, Cucumber, Tomato & Avocado Salad* | |
| 2
cups mixed salad greens 7 oz. sliced, deli roast beef 1/2 cup chopped or sliced cucumber 1/2 cup peeled and chopped avocado 2 cherry tomatoes 2 tbsp. Atkins Sweet Dressing |
Rinse and chop salad greens and tomatoes. Slice roast beef into strips. Combine all ingredients and toss with dressing. |
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| Chicken and Cucumber Salad* | |
| 6
oz. boneless roasted chicken thigh with skin 2 fresh radishes 1 tbsp. mayonnaise 1/2 tsp. Dijon mustard 1 1/4 cups cucumber, chopped or sliced 1 tbsp. Atkins Sweet Dressing |
Chop chicken into bite size pieces. Rinse and finely chop radishes. Mix chicken with radishes, mayonnaise and mustard until well blended. On a plate, layer the cucumber slices and top with chicken salad. Drizzle with dressing and serve. |
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| Chicken Cordon Bleu* | |
| 8
oz. boneless chicken breast 1 oz. deli ham 1 1/2 oz. Swiss cheese 2 tbsp. olive oil |
Pre-heat oven to 400 degrees F. Rinse and pat dry chicken breast; place on separate cutting board and make a horizontal slit through the thicker side, cutting almost to opposite side. Open breast to form two flaps. Place ham and Swiss cheese on one side of chicken breast, leaving 1/4-1/2 inch" border depending on size), then fold over filling. Season breast with spices if desired, and drizzle it with olive oil ; place on baking sheet. Bake for 25 to 30 minutes turning once half way through cooking, until browned on the outside and cooked through. |
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| Steak* | |
| 4
1/2 oz. steak |
Season steak with spices as desired. Spray grill rack or nonstick skillet with cooking spray. If using the stove, heat skillet on medium-high heat. Cook steak for about 3-5 minutes, then turn it over and cook until desired inside color is reached. |
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| Herbed Grilled Pork Chop* | |
| 8
oz. lean, boneless pork chop 1/2 tsp. oregano 1/4 tsp. dried rosemary 1/4 tsp. garlic powder 1/4 tsp. black pepper 2/3 tbsp. olive oil |
Preheat either grill or broiler. Rinse and pat dry the pork chop; set aside. Mix olive oil with spices on a small platter; rub pork chop with spice mixture to coat. If possible, cover with plastic wrap, refrigerate and let stand for about 15-20 minutes for flavors to permeate the chop. Grill pork chop approximately 6-8 inches from heat source for 5-7 minutes per side or until inside is no longer pink. Serve. |
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| Creamy Asparagus Omelet* | |
| 2
large eggs 2 tbsp. heavy cream 1/4 tsp. black pepper 1/2 cup cooked asparagus 1 tbsp. olive oil 1 oz. Gouda cheese |
Whisk eggs with heavy cream and season with black pepper; add cooked asparagus. Heat oil in a nonstick skillet to medium high and add egg mixture. Cook until omelet is set. |
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| Open-Faced Tuna Sandwich* | |
| 4
oz. tuna, packed in oil 1/2 tbsp. mayonnaise 1/4 medium fresh tomato 1/2 slice Atkins Bread |
Drain tuna and flake; mix with mayonnaise and seasonings of your choice until well blended. Rinse and slice tomato. Serve salad on bread with tomato slices. |
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| Creamy Scrambled Eggs* | |
| 3
large eggs 3 tbsp. heavy cream |
Lightly whip eggs together with cream. Over medium heat, spray non-stick skillet lightly with cooking spray and add scramble egg mixture until set. |
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| Open-Faced Grilled Burger* | |
| 7
oz. ground beef 1/4 medium onion 1/2 tsp. black pepper 1 slice Atkins Bread |
Chop onion. In a medium sized mixing bowl, blend onion with ground beef and black pepper. You may add any herbs or seasonings to taste. Form beef into a patty. In a non-stick skillet over medium heat, cook burger patty 3-4 minutes on each side or until cooked through. Serve on Atkins bread. |
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| Cauliflower Salad* | |
| 1/2
cup fresh cauliflower 1/2 tbsp. mayonnaise 1/4 tbsp. fresh lemon juice 1/4 tsp. black pepper 1 green onion 1/4 packet of SPLENDAŽ sweetener |
Wash and trim cauliflower; cut into bite sized florets. In a microwave safe dish, add water to cauliflower and cover. Microwave about 3-5 minutes, or until crisp tender, stirring halfway through cooking time. Allow cauliflower to cool. Rinse and chop green onion. In a small dish, blend mayonnaise, lemon juice, Splenda sweetener, black pepper, and chopped green onion. Add mayonnaise mixture to cauliflower and mix thoroughly. |
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| Grilled Turkey Burger* | |
| 8
oz. ground skinless turkey breast 1 tsp. Worcestershire sauce 1/4 tsp. garlic powder 1/4 tsp. paprika 1/4 tsp. black pepper 1 oz. cheddar cheese 1 slice Atkins Bread |
Mix ground turkey lightly with Worcestershire sauce and spices to form patty. Grill or broil about 5-7 minutes on each side; top with cheese and cook for about 1 more minute until cheese melts. Serve open face on top of bread. |
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| Roasted Chicken Salad* | |
| 4
oz. boneless roasted chicken thigh with skin 1 cup mixed salad greens 3/4 cup chopped or sliced cucumber 1 tbsp. Atkins Sweet Dressing |
Rinse and dry greens. Thinly slice chicken. Top greens with sliced cucumbers and chicken; lightly toss with dressing. Serve. |
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| Spicy Barbecue Pork Chops* | |
| 9
oz. lean, boneless pork chop 1/2 tsp. chili powder 1/4 tsp. hot sauce 3 tbsp. Atkins Barbeque Sauce 2/3 tbsp. olive oil |
Rinse and pat dry the pork chop. Blend the barbecue sauce, chili powder, and hot sauce in a shallow dish. Coat the pork and marinate for about 20-30 minutes in the refrigerator. Heat the olive oil in a nonstick skillet to medium high heat. Drain the pork, but reserve the marinade; brown both sides for about 3 minutes each. Add the marinade, bring to a boil, reduce heat; cover and cook for about 3-4 minutes more until the pork is cooked through. Serve immediately. |
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| Turkey Stir Fry with Bok Choy* | |
| 8
oz. boneless & skinless turkey breast 1/2 medium red bell pepper 1/2 cup fresh mushrooms 1 1/2 cups chopped bok choy 3 tsp. canola oil 1 tsp. sesame oil 1/2 tbsp. Atkins Hoisin Sauce 1 tbsp. Atkins Teriyaki Sauce and Marinade 3 tbsp. white wine |
Rinse and cut turkey into thin strips. On a separate cutting board, rinse and chop pepper and mushrooms into bite-sized pieces; rinse, dry and chop bok choy; set aside. Heat canola oil to medium high in a nonstick skillet; stir-fry turkey for 4-5 minutes; remove turkey from skillet and keep warm. Add sesame oil to the skillet and stir-fry bell pepper and mushrooms for about 2-3 minutes. Add turkey, bok choy, hoisin sauce, teriyaki sauce and wine and stir-fry for 2-4 more minutes until mixture is well mixed and heated through out. Serve. |
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| Tuscan Scrambled Eggs* | |
| 3
large eggs 1/4 tsp. black pepper 3/4 tbsp. olive oil |
Whisk eggs with black pepper. Heat oil in nonstick skillet to medium high heat and scrambled eggs until set. |
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| Pan Fried Fish* | |
| 6
oz. fillet of fish of choice 1/4 cup white wine 3/4 tbsp. olive oil |
In a non-stick skillet, heat olive oil on medium high. Rinse fish, pat dry and pan fry about 2 minutes on each side, or until slightly golden. Add wine and cook 2-4 more minutes until wine is evaporated. Make sure fish is cooked before removing from heat. |
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| Turkey Burger with Avocado* | |
| 8
oz. ground skinless turkey breast 1 tsp. Worcestershire sauce 1/4 tsp. garlic powder 1/4 tsp. paprika 1/4 tsp. black pepper 1/2 cup peeled and chopped avocado 1 slice Atkins Bread |
Mix ground turkey lightly with Worcestershire sauce and spices to form patty. Grill or broil about 5-7 minutes on each side. Top with avocado and serve open face on top of bread. |
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| Turkey Rolls* | |
| 2
1/2 oz. deli turkey 1 tbsp. mayonnaise 1 1/2 oz. shredded cheese |
Spread mayonnaise on turkey slices and divide shredded cheese evenly on top of each slice. Roll slices and serve. |
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