Starting the Atkins diet can be hard, especially when you’re trying to figure out what to eat. This is the best 7-day Atkins induction diet meal plan to follow.
Getting started on Atkins can be a tough nut to crack. No pun intended there. To help you get started, I wanted to share with you my 7-day Atkins diet meal plan.
Unless you have the best willpower in the world, the first two weeks on Atkins is torture. I’m not talking about having hot toothpicks shoved under your fingernails, I’m talking in the lines of getting a cavity filled without Novocain.
My girlfriend says I’m not very funny, but I thought that may get a chuckle or two from you.
All kidding aside, starting any weight loss or diet plan is hard. It’s hard to give up what we eat on a typical day.
Some people need structure when it comes to starting a new way of eating, and yours truly is one of them.
When I started a low-carb diet all I ate was cheese and hot and spicy pork rinds. That was the brunt of my diet. To combat every vitamin I was deficient in, I attempted to take vitamins. I may be a he-man (that’s another attempt at joking), but I’m a little wimpy when it comes to taking vitamins.
After consulting with my doctor: let’s rephrase that. After he yelled at me as if I were 5-years old, he told me if I was going to be on a low-carb diet, I would have to readjust what I was eating. He suggested I find some sort of meal plan to follow.
And so I did.
Today, I’d like to share with you the exact meal plan I used when I started on Atkins.
If you’re new to Atkins or any low-carb diet plan, I do recommend you set up an appointment with your doctor and discuss if he or she feels a low-carb diet would benefit you. You may also want to discuss what vitamins they recommend.
7-Day Atkins induction diet meal plan
A printable version of this meal plan is yours for the taking.
Feel free to change the days up, and what’s listed for breakfast, lunch, and dinner.
Day 1
Breakfast- 2 eggs cooked any way you like them cooked grass-fed butter. Add any vegetable from the phase 1 acceptable food list.
Lunch – Chicken or tuna salad, made with full-fat mayo and a small handful of nuts from the phase 1 acceptable food list.
Dinner – Steak, broccoli topped with grass-fed butter and crushed garlic.
Day 2
Breakfast- 4 strips of bacon (fried – not microwaved), and 2 eggs cooked any way you like them cooked in grass-fed butter.
Lunch – Shrimp salad, made with full-fat mayo, celery, and onions on a bed of leafy greens topped with bacon bits, cheddar cheese, extra virgin olive oil, blue cheese, or Caesar dressing.
Dinner – Baked chicken breast (with skin) & Slap Your Mama Good Buffalo-Style Cauliflower, leafy greens topped with bacon bits, cheddar cheese, extra virgin olive oil, blue cheese, or Caesar dressing
Day 3
Breakfast- 2 eggs cooked any way you like them cooked in grass-fed butter. Add any vegetable from the phase 1 acceptable food list.
Lunch – Super Sonic Crazy Easy Egg Salad on a bed of leafy greens topped with bacon bits, cheddar cheese, extra virgin olive oil, blue cheese, or Caesar dressing.
Dinner – Bunless cheeseburger, 1 cup cooked vegetables from induction diet with grass-fed butter.
Day 4
Breakfast- Green Morning Sunshine Smoothie
Lunch – Asparagus & walnut salad.
Dinner – Grilled pork chops, summer squash/zucchini sautéed in grass-fed butter
Day 5
Breakfast- 2 egg omelet filled with cheddar cheese and mushrooms, cooked grass-fed butter. Don’t like mushrooms, add any other vegetable from the phase 1 acceptable food list.
Lunch – Chicken or tuna salad, made with full-fat mayo and a small handful of nuts from the phase 1 acceptable food list.
Dinner – Chef salad with chicken
Day 6
Breakfast- 4 slices bacon (fried, not microwaved) & Green Morning Sunshine Smoothie
Lunch – 3 hard-boiled eggs, tossed salad with any vegetables from the phase 1 acceptable food list.
Dinner – Asian-Style Chicken Kabobs
Day 7
Breakfast- 2 eggs cooked any way you like them cooked in grass-fed butter. Add any vegetable from the phase 1 acceptable food list.
Lunch – Egg salad on a bed of leafy greens topped with bacon bits, cheddar cheese, extra virgin olive oil, blue cheese, or Caesar dressing.
Dinner – Beef with scallion saute
I mention grass-fed butter because it is the best butter on the market. It’s creamy, delicious, and not filled with bovine growth hormones. Kerrygold is the best brand.
Snack recommendations.
Although snacks aren’t necessary if you find yourself hunkering for a little something, feel free to incorporate 2 snacks a day. You can do this either mid-morning, late afternoon, or after dinner.
The list below is not all-inclusive, but these are a few low-carb snacks that may hit the spot.
- Atkins snack bars or shakes (make sure you don’t over-do it)
- Leftovers
- A hard-boiled egg
- A hunk of cheese
- Rolled up 100% turkey breast from the deli counter (check the carb totals. 2 oz of Boars Head Ovengold turkey breast has no carbs).
- A handful of nuts
- Sugar-free Jello topped with 100% whipped cream mixed with Splenda, or your favorite sugar substitute
- Pork Rinds
Everyone likes different foods. If there’s something on this meal plan you don’t care for, don’t eat it. Feel free to switch things up some, and just use this meal plan as a guide to making your own.
If you’d like a printable version of this meal plan, blank and filled in, I’ll send you a nice copy my girlfriend helped me make. I must admit, I’m pretty impressed with myself. All you need to do is complete the form below and it will arrive in your inbox.