Atkins meal plan for high protein

Written byListonic team

Updated on Oct 1, 2024

Boost your protein intake with the Atkins meal plan for high protein. This plan is designed to give you the necessary proteins your body needs to stay energized and build muscle. Enjoy meals packed with protein while keeping your carb intake low.

Meal plan grocery list

Meats

Chicken breasts

Ground beef

Salmon fillets

Pork chops

Bacon

Turkey slices

Tuna cans

Dairy & eggs

Eggs

Greek yogurt

Cheddar cheese

Mozzarella cheese

Cottage cheese

Heavy cream

Butter

Fresh grocery

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Avocados

Strawberries

Blueberries

Raspberries

Tomatoes

Onions

Garlic

Snacks & sweets

Almonds

Beef jerky

Beverages

Almond milk

Spices & sauces

Olive oil

Chia seeds

Fish & seafood

Salmon fillets

Tuna cans

Plant based

Tofu

Meal plan overview

The atkins meal plan for high protein focuses on incorporating more protein into your diet while keeping carbs low. This plan is ideal for those who want to build muscle or simply enjoy a protein-rich diet. Meals might feature protein shakes, grilled meats, and seafood, paired with low-carb veggies.

With this plan, you'll stay full longer and support muscle growth and recovery. It's a great way to ensure you're getting enough protein without overloading on carbs, perfect for an active lifestyle.

Atkins meal plan for high protein exemplary product

Foods to eat

Meat: Beef, pork, and lamb are high in protein and perfect for a low-carb diet.
Poultry: Chicken and turkey are lean protein sources with minimal carbs.
Fish: Tuna, salmon, and mackerel are protein-rich and have beneficial fats.
Eggs: Whole eggs are a powerhouse of protein and essential nutrients.
Greek Yogurt: High in protein and low in carbs, great for snacks or breakfast.

✅Tip

Boost your protein intake with lean cuts of meat like pork tenderloin, which is both low in fat and high in protein.

Foods not to eat

Starchy Vegetables: Potatoes, sweet potatoes, and corn can disrupt the low-carb balance.
Grains: Avoid pasta, bread, and rice due to their high carb content.
Sugary Foods: Candy, cakes, and sweetened snacks can lead to spikes in blood sugar.
Processed Foods: Steer clear of processed meats and ready-to-eat meals that may have hidden carbs.
Sugar-Sweetened Beverages: Sodas, sweetened teas, and fruit juices add unnecessary sugars.

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Main benefits

The Atkins meal plan for high protein provides sustained energy levels throughout the day, perfect for active lifestyles. High protein intake supports muscle repair and growth, making it ideal for fitness enthusiasts. It also enhances satiety, helping to control appetite and reduce the likelihood of overeating.

Recommended nutrient breakdown

Protein: 35%

Fat: 50%

Carbs: 10%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To maintain a high-protein Atkins meal plan without breaking the bank, buy larger cuts of meat and divide them into portions. Incorporate affordable protein sources like eggs, cottage cheese, and legumes. Utilize the meat you buy fully, using bones for broth and leftovers for future meals. Planning your meals ahead ensures you stick to your budget without sacrificing protein intake.

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Extra tips

Here are some healthy snack ideas for an Atkins meal plan for high protein:

Grilled chicken strips
Cottage cheese with a few berries
Protein smoothie
Boiled eggs
Salmon slices with cream cheese
Edamame
Turkey breast slices

For the Atkins meal plan for high protein, staying hydrated with water is essential. Additionally, you can have black coffee, plain or with a splash of heavy cream, and unsweetened teas. Protein shakes or smoothies made with low-carb, high-protein powders and unsweetened almond or coconut milk can also fit into your plan, but avoid sugary drinks and limit diet sodas.

For the Atkins meal plan for high protein, include a variety of protein sources such as lean meats, eggs, and Greek yogurt to meet protein needs and ensure a range of amino acids. Adding legumes and lentils can enhance fiber intake while still contributing to protein goals. Integrate healthy fats from nuts, seeds, and oily fish to support joint and brain health.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mozzarella cheese
Lunch:Grilled chicken breast with mixed greens salad (spinach, kale, bell peppers, tomatoes) and olive oil dressing
Dinner:Baked salmon with roasted broccoli and cauliflower
Snack:Greek yogurt with strawberries and almonds
Calories🔥: 1800
Fat💧: 110g
Carbs🌾: 50g
Protein🥩: 160g

Day 2

Breakfast:Bacon and eggs with sautéed zucchini
Lunch:Turkey slices wrapped in lettuce with avocado and tomatoes
Dinner:Ground beef stir-fry with bell peppers, onions, and broccoli in olive oil
Snack:Cottage cheese with blueberries and almonds
Calories🔥: 1750
Fat💧: 105g
Carbs🌾: 45g
Protein🥩: 155g

Day 3

Breakfast:Greek yogurt parfait with raspberries, chia seeds, and almonds
Lunch:Tuna salad with mixed greens, avocado, and olive oil dressing
Dinner:Pork chops with roasted cauliflower and garlic butter sauce
Snack:Mozzarella cheese sticks with beef jerky
Calories🔥: 1850
Fat💧: 115g
Carbs🌾: 40g
Protein🥩: 150g

Day 4

Breakfast:Scrambled eggs with bacon and sautéed spinach
Lunch:Grilled chicken Caesar salad with avocado and cheddar cheese
Dinner:Baked salmon with steamed broccoli and garlic butter
Snack:Almonds with cheddar cheese slices
Calories🔥: 1700
Fat💧: 100g
Carbs🌾: 55g
Protein🥩: 165g

Day 5

Breakfast:Omelette with turkey, spinach, and cheddar cheese
Lunch:Beef jerky with cucumber slices and almond butter
Dinner:Chicken breast with roasted Brussels sprouts and bacon
Snack:Cottage cheese with raspberries and almonds
Calories🔥: 1800
Fat💧: 110g
Carbs🌾: 50g
Protein🥩: 160g

Day 6

Breakfast:Greek yogurt with strawberries, chia seeds, and almonds
Lunch:Tuna salad stuffed avocado halves
Dinner:Pork chops with steamed broccoli and cauliflower mash
Snack:Mozzarella cheese sticks with turkey slices
Calories🔥: 1750
Fat💧: 105g
Carbs🌾: 45g
Protein🥩: 155g

Day 7

Breakfast:Scrambled eggs with bacon and sautéed mushrooms
Lunch:Grilled chicken breast with spinach salad (tomatoes, avocado) and olive oil dressing
Dinner:Baked salmon with roasted asparagus and garlic butter
Snack:Cottage cheese with blueberries and almonds
Calories🔥: 1850
Fat💧: 115g
Carbs🌾: 40g
Protein🥩: 150g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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