Meal plan grocery list
Spinach
Romaine lettuce
Broccoli
Cauliflower
Zucchini
Bell peppers
Asparagus
Tomatoes
Avocado
Cucumbers
Mushrooms
Green beans
Chicken breast
Turkey breast
Ground beef
Pork chops
Bacon
Salmon
Tilapia
Shrimp
Eggs
Cheddar cheese
Mozzarella cheese
Cottage cheese
Greek yogurt
Heavy cream
Almond milk
Olive oil
Butter
Almonds
Walnuts
Strawberries
Blueberries
Meal plan overview
The atkins meal plan is designed to help you cut down on carbs while still enjoying a variety of tasty foods. This plan includes four phases, starting with a strict low-carb approach and gradually adding more carbs as you progress. Expect meals like omelets, grilled steak, and vegetable stir-fries.
Following this plan can lead to weight loss and better overall health. It's flexible enough to adapt to your needs, ensuring you can find a balance that works for you without feeling like you're on a diet.
Foods to eat
- Lean Proteins: Choose grilled chicken strips, fish sticks made with real fish, or lean turkey slices.
- Whole Grain Alternatives: Swap white bread for whole-grain varieties and use whole-wheat tortillas.
- Fruits: Offer sliced apples, berries, and bananas as they are generally well-liked and nutritious.
- Vegetable-Based Dishes: Include veggie sticks with hummus or lightly steamed broccoli with a sprinkle of cheese.
- Dairy Alternatives: Opt for low-fat yogurt and cheese sticks, which are often more appealing to picky eaters.
✅ Tip
Foods not to eat
- High-Sugar Snacks: Avoid candies, sugary cereals, and pastries that can lead to energy crashes.
- Processed Foods: Skip overly processed snacks like chips and frozen pizzas that are high in sodium and unhealthy fats.
- High-Fat Meats: Limit bacon, fatty cuts of beef, and pork sausage.
- Sugary Drinks: Steer clear of fruit punches and flavored milks loaded with sugar.
- Butter and Cream: Avoid using butter and heavy cream in cooking; these add saturated fats that aren't heart-friendly.
Join 20M+ smart shoppers worldwide
Main benefits
A heart-healthy meal plan for picky eaters introduces a variety of flavors and textures, which can gradually expand their palate without overwhelming them. It incorporates fun and creative ways to present healthy foods, making them more appealing. This plan also emphasizes the inclusion of hidden nutrients in familiar dishes, ensuring they get essential vitamins and minerals. It helps picky eaters develop healthier eating habits in a non-intimidating way.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To keep your Atkins diet diverse and budget-friendly, consider these substitutions:
- For a different leafy green, mustard greens can replace romaine lettuce, offering a spicy flavor and high nutrients.
- To diversify your protein, turkey sausage can replace bacon, providing a lower fat option with a robust flavor.
- For a different vegetable, eggplant can replace zucchini, providing a meaty texture and versatile use.
- To switch up nuts, pecans can replace almonds, offering a buttery flavor and heart-healthy fats.
- For a different fruit, blackberries can replace blueberries, providing a tart flavor and low sugar content.
How to budget on this meal plan
Sticking to an Atkins meal plan doesn't have to be expensive. Shop for meat on sale and buy in bulk to freeze for later. Embrace cost-effective, low-carb vegetables such as cabbage and zucchini. Preparing your meals in advance helps you avoid costly last-minute purchases and ensures you stay on track with your diet without overspending.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for an Atkins meal plan:
- Celery sticks with almond butter
- Cheese slices with apple wedges
- Small portion of mixed nuts
- Deviled eggs
- Grilled vegetables
- Olives
- Smoked salmon with cucumber slices
What should I drink on this meal plan?
On the standard Atkins meal plan, water is the primary beverage of choice. You can also enjoy coffee and tea, but it's best to avoid adding sugar. Unsweetened almond milk, coconut milk, and diet sodas in moderation are acceptable. Be sure to stay clear of sugary drinks and fruit juices, which can add unnecessary carbs to your diet.
How to get even more nutrients?
On a standard Atkins meal plan, diversify your vegetable intake with leafy greens and cruciferous vegetables to enhance fiber and micronutrient consumption. Choose a mix of protein sources, including plant-based options like tofu and tempeh, to balance protein with other nutrients. Incorporate healthy fats from avocados, olive oil, and flaxseeds to maintain cardiovascular health and satiety.
Meal plan suggestion
Atkins Meal Plan
Day 1
- Breakfast: Scrambled Eggs with Spinach and Mozzarella Cheese
- Lunch: Grilled Chicken Salad with Romaine Lettuce, Bell Peppers, Cucumbers, and Olive Oil Dressing
- Dinner: Baked Salmon with Asparagus and Cauliflower Rice
- Snack: Greek Yogurt with Strawberries and Almonds
Calories: 1600 Fat: 110g Carbs: 30g Protein: 120g
Day 2
- Breakfast: Bacon and Egg Muffins with Cheddar Cheese
- Lunch: Turkey Breast Wrap with Lettuce, Tomatoes, and Avocado
- Dinner: Pork Chops with Zucchini Noodles and Tomato Sauce
- Snack: Cottage Cheese with Blueberries and Walnuts
Calories: 1500 Fat: 100g Carbs: 35g Protein: 110g
Day 3
- Breakfast: Spinach and Mushroom Omelette with Mozzarella Cheese
- Lunch: Grilled Shrimp Salad with Mixed Greens, Cucumbers, and Olive Oil Dressing
- Dinner: Beef Stir-Fry with Bell Peppers and Broccoli, served with Cauliflower Rice
- Snack: Almonds and Cheese
Calories: 1550 Fat: 105g Carbs: 30g Protein: 115g
Day 4
- Breakfast: Greek Yogurt Parfait with Almond Milk, Blueberries, and Walnuts
- Lunch: Chicken Caesar Salad with Romaine Lettuce, Parmesan Cheese, and Caesar Dressing
- Dinner: Baked Tilapia with Green Beans and Butter Sauce
- Snack: Avocado with Cottage Cheese and Olive Oil
Calories: 1450 Fat: 95g Carbs: 40g Protein: 105g
Day 5
- Breakfast: Almond Flour Pancakes with Bacon
- Lunch: Turkey and Cheese Roll-Ups with Bell Peppers and Olive Oil
- Dinner: Grilled Chicken with Broccoli and Cheddar Cheese Sauce
- Snack: Mozzarella Cheese Sticks with Tomatoes
Calories: 1600 Fat: 110g Carbs: 25g Protein: 115g
Day 6
- Breakfast: Scrambled Eggs with Spinach and Cheddar Cheese
- Lunch: Salmon Salad with Mixed Greens, Avocado, and Olive Oil Dressing
- Dinner: Pork Stir-Fry with Cauliflower, Mushrooms, and Soy Sauce
- Snack: Cottage Cheese with Strawberries and Almonds
Calories: 1550 Fat: 100g Carbs: 30g Protein: 120g
Day 7
- Breakfast: Greek Yogurt with Blueberries, Walnuts, and a Drizzle of Heavy Cream
- Lunch: Bacon and Avocado Salad with Mixed Greens and Ranch Dressing
- Dinner: Beef and Broccoli Stir-Fry with Cauliflower Rice
- Snack: Almonds and Mozzarella Cheese
Calories: 1500 Fat: 100g Carbs: 35g Protein: 110g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024