The New Atkins Made Easy by Colette Heimowitz

Italian dressing
Net Carbs: 7g; FV: 2g
Net Carbs: 5.4g; FV: 4.7g
Net Carbs: 4.8g; FV: 4.5g
 
Total Net Carbs: 22g
    Total Net Carbs from FV: 11.9g
Total Net Carbs: 17.8g
    Total Net Carbs from FV: 14g
Total Net Carbs: 21.6g
    Total Net Carbs from FV: 12g
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!
Atkins Phase 1 (Kick-Start) Meal Plan at 20g NC/day: Week 2 (no Atkins products)
 
Monday
Tuesday
Wednesday
Thursday
BREAKFAST
2 eggs
    1 / 2 cup chopped bell pepper
    1 oz mozzarella cheese
    4 oz bacon or sausage
1 small tomato
    1 / 2 avocado
    2 oz bacon or sausage
    1 oz pepper Jack cheese
2 eggs
    1 / 4 cup chopped bell pepper
    1 / 2 avocado
    1 oz pepper Jack cheese
    1 / 8 cup salsa
2 oz bacon or sausage
    1 / 2 cup chopped bell pepper
    1 / 4 cup chopped onion
    1 oz Cheddar cheese
Net Carbs: 2.9g; FV: 2.2g
Net Carbs: 4.7g; FV: 3.8g
Net Carbs: 5.7g; FV: 4g
Net Carbs: 5.6g; FV: 5.3g
SNACK
1 / 2 avocado
    2 Tbsp ranch dressing
1 cup sliced bell pepper
    2 Tbsp blue cheese dressing
1 small tomato
    1 oz mozzarella cheese
1 stalk celery
    2 oz Cheddar cheese
Net Carbs: 2g; FV: 1.3g
Net Carbs: 3.4g; FV: 2.7g
Net Carbs: 2.5g; FV: 2.5g
Net Carbs: 1.7g; FV: 1g
LUNCH
4–6 oz chicken
    1 small tomato
    1 cup mixed greens
    2 Tbsp blue cheese dressing
4–6 oz steak or hamburger
    1 cup mixed greens
    2 Tbsp ranch dressing
4–6 oz ham or pork chop
    1 cup mixed greens
    1 / 2 small tomato
    2 Tbsp blue cheese dressing
4–6 oz chicken
    1 cup mixed greens
    1 / 2 cup sliced bell pepper
    2 Tbsp vinaigrette
Net Carbs: 4.6g; FV: 3.8g
Net Carbs: 2.1g; FV: 1.3g
Net Carbs: 3.7g; FV: 2.6g
Net Carbs: 2.7g; FV: 2.2g
SNACK
1 medium tomato
    2 oz pepper Jack cheese
1 stalk celery
    1 oz Cheddar cheese
1 / 2 cup sliced bell pepper
    2 Tbsp ranch dressing
1 small tomato
    1 oz pepper Jack cheese
Net Carbs: 5.3g; FV: 3.3g
Net Carbs: 1.4g; FV: 1
Net Carbs: 2.6g; FV: 1.9g
Net Carbs: 3.5g; FV: 2.5g
DINNER
4–6 oz steak or hamburger
    1 cup cauliflower florets
    1 Tbsp butter
    1 cup mixed greens
    1 stalk celery
    2 Tbsp vinaigrette
4-6 oz canned tuna or fish filet
    1 cup mixed greens
    1 / 2 avocado
    1 1 / 2 oz mozzarella cheese
    2 Tbsp creamy Italian dressing
    1 / 2 cup green beans
    1 Tbsp butter
4-6 oz chicken
    1 / 2 cup green beans
    1 Tbsp butter
    1 cup mixed greens
    1 / 2 avocado
    2 Tbsp creamy Italian dressing
4–6 oz ham or pork chop
    1 cup cauliflower florets
    1 oz Cheddar cheese
    2 cups mixed greens
    2 Tbsp ranch dressing
Net Carbs: 5.9g; FV: 5.5g
Net Carbs: 7.1g; FV: 6.8g
Net Carbs: 5g; FV: 4.7g
Net Carbs: 7 g; FV: 5.9g
 
Total Net Carbs: 20.7g
    Total Net Carbs from FV: 16.1g
Total Net Carbs: 18.7g
    Total Net Carbs from FV: 15.6g
Total Net Carbs: 19.5
    Total Net Carbs from FV: 15.7g
Total Net Carbs: 20.5g
    Total Net Carbs from FV: 16.9g
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!
Atkins Phase 1 (Kick-Start) Meal Plan at 20g NC/day: Week 2 (no Atkins products)
 
Friday
Saturday
Sunday
BREAKFAST
2 eggs
    1 / 2 avocado
    1 oz pepper Jack cheese
    1 / 8 cup salsa
2 small tomatoes
    2 oz bacon or sausage
    1 oz Cheddar cheese
2 eggs
    1 / 2 avocado
    1 / 4 cup chopped bell pepper
    1 oz mozzarella cheese
Net Carbs: 4.6g; FV: 2.9g
Net Carbs: 5.3g; FV: 4.9g
Net Carbs: 3.1g; FV: 2.4g
SNACK
1 small tomato
    2 Tbsp blue cheese dressing
1 / 2 cup sliced bell pepper
    2 Tbsp ranch dressing
2 stalks celery
    1 oz pepper Jack cheese
Net Carbs: 3.2g; FV: 2.5g
Net Carbs: 2.6g; FV: 1.9g
Net Carbs: 3g; FV: 2g
LUNCH
4–6 oz canned tuna or fish filet
    2 Tbsp mayonnaise or Tartar sauce
    1 1 / 2 stalks celery
    3 cups mixed greens 1 / 2 avocado
    2 Tbsp creamy Italian dressing
4–6 oz chicken
    1 cup cauliflower florets
    1 Tbsp butter
    1 cup mixed greens
    2 Tbsp vinaigrette
4-6 oz steak or hamburger
    1 cup mixed greens
    1 small tomato
    1 / 2 cup sliced bell pepper
    1 / 2 avocado
    2 Tbsp vinaigrette
Net Carbs: 7g; FV: 6.9g
Net Carbs: 5g; FV: 4.5g
Net Carbs: 6.8g; FV: 6.5g
SNACK
1 / 2 cup sliced bell pepper
    1 oz Cheddar