5 | QUICK-START GUIDE QUICK-START GUIDE | 6

Atkins Raspberry Chia Bar

THURSDAY FRIDAY SATURDAY SUNDAYTUESDAY WEDNESDAYMONDAY

BR

EAK

FAST

SNAC

KLU

NCH

SNAC

KD

INN

ER

ATKINS 40® Notes:

*Visit Atkins.com/recipes for recipes!

Net Carbs 7g • FV 6g

Net Carbs 6g • FV 0g

Net Carbs 6g • FV 4g

Net Carbs 8g • FV 0g

Net Carbs 13g • FV 11g

Net Carbs 6g • FV 3g

Net Carbs 4g • FV 0g

Net Carbs 9g • FV 9g

Net Carbs 4g • FV 0g

Net Carbs 17g • FV 7g

Net Carbs 7g • FV 0g Net Carbs 12g • FV 0g

Net Carbs 6g • FV 0g Net Carbs 4g • FV 0g

Net Carbs 10g • FV 8g Net Carbs 5g • FV 3g

Net Carbs 8g • FV 0g Net Carbs 2g • FV 0g

Net Carbs 9g • FV 6g Net Carbs 16g • FV 14g

Net Carbs 11g • FV 0g

Net Carbs 3g • FV 0g

Net Carbs 12g • FV 9g

Net Carbs 4g • FV 3g

Net Carbs 2g • FV 0g

Net Carbs 4g • FV 0g

Net Carbs 6g • FV 6g

Net Carbs 15g • FV 0g

Net Carbs 13g • FV 9gNet Carbs 10g • FV 9g

Total Net Carbs: 40gFoundation Vegetables: 18g

Total Net Carbs: 40gFoundation Vegetables: 20g

Total Net Carbs: 41gFoundation Vegetables: 20g

Total Net Carbs: 40gFoundation Vegetables: 22g

Total Net Carbs: 41gFoundation Vegetables: 14g

Total Net Carbs: 39gFoundation Vegetables: 17g

Total Net Carbs: 41gFoundation Vegetables: 15g

1 cup chopped Romaine1/4 cup sliced cucumber3/4 large tomato1 slice red onion2 tbsp Creamy Italian Dressing*

Atkins Lemon Vanilla Protein Wafer Crisp Bar

Atkins Frozen Farmhouse-Style Sausage Scramble

over 1 cup spring mix salad1/2 cup sliced cucumber1 tbsp Creamy Italian Dressing*

Atkins Birthday Cake Bar

1 serving Antioxidant Berry Smoothie*

Atkins Chocolate Banana Shake

1 serving Baked Chicken with Artichokes*

2 cups chopped Romaine1/2 cup sliced red pepper1 slice red onion2 pieces artichoke hearts2 tbsp Creamy Italian Dressing*

Atkins Dark Chocolate Royale Shake

Atkins Café Au Lait Shake

Atkins Frozen Mexican-Style Chicken and Vegetables

1 serving Black Olives with Cheddar*

topped with 1/2 avocado &10 cherry tomatoes

Atkins Frozen Beef Teriyaki Stir-Fry

3 oz frozen snow peas

1 serving Eggs Scrambled with Avocado, Onions

and Tomato*

Atkins Café Au Lait Shake 1 serving Keto Chocolate Cloud Muffin*

Atkins Creamy Vanilla Shake

Net Carbs 8g • FV 0g

Net Carbs 3g • FV 0g

Net Carbs 13g • FV 10g

Net Carbs 4g • FV 0g

Net Carbs 11g • FV 8g

Atkins Creamy Vanilla Shake

&1 Blueberry Cloud Muffin*

Atkins Dark Chocolate Royale Shake

1 cup frozen cauliflower rice4 oz frozen snow peas

Atkins Honey Almond Greek Yogurt Bar

Atkins ChocolateBanana Shake

Atkins Birthday Cake Bar Atkins ChocolateBanana Shake

Atkins Honey Almond Greek Yogurt Bar

Atkins Lemon VanillaProtein Wafer Crisp Bar

Atkins Lemon Vanilla Protein Wafer Crisp Bar

1 serving Turkey Burgerwith Chipotle Aioli,Tomato and PickledOnions over Greens*

1 serving Canned Tuna with Snap Peas, Red Bell Pepper

and Tomato*

1 serving Cauliflower Crust Pizza* Atkins Frozen Mongolian-

Style Beef Cauliflower Bowl

1-ounce cheddar cheesetopped with 1/2 avocado

1/4 cup cooked rolled oats1 tbsp heavy cream1 tbsp sugar free syrup

1/2 cup blueberries

24 roasted almonds24 roasted almonds

1 serving Portobello Mushroom Stacked

Lasagna* Atkins Frozen CheesyChicken Risotto

1 serving Slow Cooker Vegetable Soup*

Atkins Frozen Chicken and Broccoli Alfredo

4 strawberries12 strawberries

1 serving Pork Chops with Fresh Mushrooms, Tomatoes

and Bell Pepper*1 serving Spice Dusted

Cod with Warm Cauliflower Salad*

Atkins Frozen Crustless Chicken Pot Pie

&1 serving Buffalo Hot Wing

Cauliflower*

2 cups zucchini noodles

Quick Start Menu Plan

1/2 cup sliced cucumber1/2 cup sliced red bell pepper

24 roasted almonds

Can't find Atkins frozen entreés? Try our standard meal plans or search Atkins.com/recipes for substitute meals with similar net carb and foundational vegetable counts.

1 cooked chicken thigh 1/4 cup shredded parmesan

1/4 cup blueberries

Dessert of 1 serving Luscious Lemon Squares*

Atkins Frozen Beef Teriyaki Stir Fry

Atkins Frozen Cheesy Chicken Risotto

Atkins Frozen Chicken and Broccoli Alfredo

Atkins Frozen Crustless Chicken Pot Pie

Atkins Frozen Farmhouse-Style Sausage Scramble

Atkins Frozen Mexican-Style Chicken and Vegetables

Atkins Frozen Mongolian-Style Beef Cauliflower Bowl

2 Atkins Café Au Lait Shakes

3 Atkins Chocolate Banana Shakes

2 Atkins Creamy Vanilla Shakes

2 Atkins Dark Chocolate Royale Shakes

2 Atkins Birthday Cake Bars

2 Atkins Honey Almond Greek Yogurt Bars

3 Atkins Lemon Vanilla Protein Wafer Crisps Bars

Atkins Products

Chicken, boneless thigh (9-ounces)

Cod, pacific (6-ounces)

Pork chop (1 small)

Tuna, canned in water (4-ounces)

Turkey, ground (6-ounces)

Meat/Protein

Menu Notes: Make 3 servings of the Creamy

Italian dressing to use through the week.

Almonds, roasted

Artichoke hearts: marinated, frozen

Buffalo wing sauce (Red Hot suggested)

Chia seeds

Chipotle en adobo

Coconut milk, canned

Olives: sliced black, whole black

Sauvignon blanc wine

Sriracha

Tomato: canned paste, canned crushed, sauce, canned

diced

Other

Fresh parsley

Fresh rosemary

Herbs/Spices

Asiago cheese (1-ounce)

Blue cheese (1-ounce)

Cheddar cheese (2-ounces)

Cream cheese (2-ounces)

Eggs (7)

Heavy cream (1 tablespoon)

Mozzarella cheese, whole milk (4-ounces)

Parmesan cheese: shredded (5-ounces), grated (3 table-

spoons)

Ricotta cheese (4-ounces)

Cheese/Dairy

Avocado (2)

Bell peppers: red (2 medium), green (1 small)

Berries: strawberries (8-ounces), frozen mixed (1 cup),

blueberries (6-ounces)

Cauliflower: frozen riced (14-ounces), fresh (1 medium

head)

Celery (1 medium stalk)

Cucumber (1 small)

Garlic (6 cloves)

Green beans (1-ounce)

Lemon (1)

Lettuce: Romaine (4-ounces), spring mix (1 cup), baby

greens (3 cups)

Mushrooms: button (5-ounces), Portobello (1 cap)

Onion: red (1 small), yellow (1 small)

Shallots (1-ounce)

Snow peas (9-ounces)

Spinach, frozen (3-ounces)

Swiss chard (3-ounces)

Tomatoes: cherry (10), large (1), small (1), medium (1),

plum (1)

Zucchini (1 large)

ProduceAlmond flour, blanched

Baking powder

Bay leaf

Black pepper

Butter, salted & unsalted

Canola vegetable oil

Cocoa powder

Coconut flour, high fiber

Cinnamon

Dried basil

Dried oregano

Fennel seed

Flax seed meal

Garlic powder

Italian seasoning

Maple syrup, sugar free

Mayonnaise

No calorie sweetener

Nutmeg

Oats, rolled

Olive oil: extra virgin & light

Paprika

Red or cayenne pepper

Red pepper flakes, crushed

Salt

Soy flour, whole grain

Stevia, powdered

Sucralose based sweetener, packets

Turmeric

Vanilla extract

Vegetable bouillon (Better Than Bouillon

suggested)

Vinegar: white wine, red wine, apple cider

Wheat bran

Wheat gluten

Whey protein powder, vanilla

Xylitol

Pantry

5 | QUICK-START GUIDE QUICK-START GUIDE | 6

Atkins Raspberry Chia Bar

THURSDAY FRIDAY SATURDAY SUNDAYTUESDAY WEDNESDAYMONDAY

BR

EAK

FAST

SNAC

KLU

NCH

SNAC

KD

INN

ER

Notes:

Net Carbs 5g • FV 0g

Net Carbs 13g • FV 0g

Net Carbs 8g • FV 7g

Net Carbs 3g • FV 0g

Net Carbs 11g • FV 8g

Net Carbs 5g • FV 3g

Net Carbs 7g • FV 0g

Net Carbs 8g • FV 7g

Net Carbs 10g • FV 0g

Net Carbs 12g • FV 7g

Net Carbs 5g • FV 1g Net Carbs 7g • FV 3g

Net Carbs 8g • FV 0g Net Carbs 13g • FV 7g

Net Carbs 7g • FV 6g Net Carbs 6g • FV 2g

Net Carbs 4g • FV 0g Net Carbs 4g • FV 0g

Net Carbs 15g • FV 9g Net Carbs 11g • FV 4g

Net Carbs 8g • FV 7g

Net Carbs 10g • FV 0g

Net Carbs 6g • FV 6g

Net Carbs 4g • FV 0g

Net Carbs 10g • FV 0g

Net Carbs 3g • FV 0g

Net Carbs 9g • FV 5g

Net Carbs 4g • FV 0g

Net Carbs 14g • FV 9gNet Carbs 11g • FV 8g

Total Net Carbs: 39gFoundation Vegetables: 17g

Total Net Carbs: 40gFoundation Vegetables: 14g

Total Net Carbs: 42gFoundation Vegetables: 17g

Total Net Carbs: 39gFoundation Vegetables: 21g

Total Net Carbs: 39gFoundation Vegetables: 16g

Total Net Carbs: 40gFoundation Vegetables: 16g

Total Net Carbs: 40gFoundation Vegetables: 14g

1 serving Tuna-Celery Salad with Mixed Greens*

1/2 gala apple2 tbsp almond butter

Atkins Creamy Vanilla Shake

Atkins Honey Almond Greek Yogurt Bar

1 1/2 cups zucchini noodles1 tbsp olive oil

Atkins Frozen Ham &Cheese Omelet

Atkins Chocolate Banana Shake

1 serving Fajitas*

Atkins Lemon Vanilla Protein Wafer Crisp Bar

2 cups zucchini noodles1 tbsp olive oil1 oz fresh mozzarella

Atkins Frozen Chicken Margherita

1/2 cup sliced cucumbers 1/2 cup sliced red bell pepper

Atkins Frozen Bacon Scramble

1 serving Scrambled Eggs with Bacon, Green Bell Peppers and Tomato*

Atkins Creamy Vanilla Shake

1 serving Keto Chocolate Cloud Muffin*

Net Carbs 13g • FV 0g

Net Carbs 2g • FV 0g

Net Carbs 13g • FV 11g

Net Carbs 4g • FV 0g

Net Carbs 7g • FV 6g

1 serving Chia-Pecan Overnight Oats*

Atkins Birthday Cake Bar

1 cup cauliflower rice1 tbsp butter

Atkins Dark Chocolate Royale Shake

Atkins Lemon Vanilla Protein Wafer Crisp Bar

Atkins Honey Almond Greek Yogurt Bar

Atkins Café Au Lait Shake Atkins Dark Chocolate Royale Shake

1 serving Touchdown Salad with Avocado-Chipotle

Dressing*

1 serving Swiss Cheese, Turkey and Asparagus

Roll-Ups*&

1 serving Asparagus with Sun Dried Tomato

Vinaigrette*

blended with 1 cup frozen cauliflower

1/2 avocado

blended with:1 avocado1 tbsp cocoa powder1/4 tsp cinnamon

10 strawberries20 roasted macadamia nuts 1/2 gala apple

3/4 medium cucumber1/4 cup hummus

1 serving Tortilla Soup*Atkins Frozen Asian-Style Chicken Stir Fry

Atkins Birthday Cake Bar Atkins Birthday Cake Bar

1 serving Fish Fillets with Tomatoes and Black Olives*

1 serving Pork Tenderloin with Sweet and Sour Red

Cabbage*

Atkins Frozen Chicken Marsala

Atkins Frozen Beef Merlot 1 serving Asian Baked Salmon with Bok Choy*

Atkins Frozen Roasted Turkey with Garlic Mashed

Cauliflower&

1 serving Green Beans with Sun-Dried Tomatoes and

Goat Cheese*

*Go to Atkins.com/recipes for recipes!

ATKINS 40®

Quick Start Menu Plan

20 snow peas1/2 cup sliced red pepper

5 strawberries

4 oz roasted chicken

1 tbsp almond butter6 strawberries

Atkins Café Au Lait Shake

Can't find Atkins frozen entreés? Try our standard meal plans or search Atkins.com/recipes for substitute meals with similar net carb and foundational vegetable counts.

1 serving Easy Buffalo Chili*

Dessert of 1 serving Peanut Butter Chocolate

Thumbprints*

Atkins Frozen Asian-Style Chicken Stir Fry

Atkins Frozen Bacon Scramble

Atkins Frozen Beef Merlot

Atkins Frozen Chicken Margherita

Atkins Frozen Chicken Marsala

Atkins Frozen Ham & Cheese Omelet

Atkins Frozen Roasted Turkey with Garlic Mashed Cauliflower

2 Atkins Café Au Lait Shakes

1 Atkins Chocolate Banana Shake

2 Atkins Creamy Vanilla Shakes

2 Atkins Dark Chocolate Royale Shakes

3 Atkins Birthday Cake Bars

2 Atkins Honey Almond Greek Yogurt Bars

2 Atkins Lemon Vanilla Protein Wafer Crisps Bars

Atkins Products

Fresh cilantro

Fresh thyme

Herbs/Spices

Beef: top sirloin (4-ounces)

Bison (buffalo), ground (4-ounces)

Chicken: roasted (4-ounces), breast (2-ounces)

Pork: tenderloin (8-ounces), bacon (2 medium slices)

Salmon (6-ounces)

Snapper fish (8-ounces)

Tuna, canned in water (4-ounces)

Turkey, cooked roasted (3-ounces)

Meat/Protein

Cheddar cheese (1-ounce)

Cream cheese (1-ounce)

Eggs (4)

Goat cheese, soft (1-ounce)

Heavy cream (1 tablespoon)

Monterey jack cheese (1-ounce)

Mozzarella, fresh (1-ounce)

Sour cream (1 tablespoon)

Swiss cheese (2-ounces)

Cheese/Dairy

Apples, gala (2 small)

Asparagus (8 medium spears)

Avocado (2)

Bell peppers: red (1 medium), green (1 small)

Bok choy (23-ounces)

Cabbage, red (5-ounces)

Cauliflower frozen rice (8-ounces)

Celery (2 medium stalks)

Cucumber (1 large)

Garlic (3 cloves)

Green beans (3-ounces)

Jicama (1-ounce)

Leek (1)

Lemon (1)

Lettuce: Romaine (2-ounces), iceberg (2-ounces), spring mix

(2 cups)

Limes (3)

Mushrooms (3-ounces)

Onions: red (1 small), yellow (1 small)

Radishes (2)

Shallot (2 grams)

Snow peas (20)

Squash, zucchini (2 large)

Strawberries (14-ounces)

Tomatoes: medium (1), large (1), plum (1)

Produce

Almond butter

Capers

Chia seeds

Chipotle en adobo

Chocolate chips, sugar-free (Lily’s brand preferred)

Coconut milk beverage, plain unsweetened

Green chilies, canned

Hummus (30-ounces)

Macadamia nuts, roasted

Oats, old fashioned rolled

Olives, black

Pecans

Raspberry jam, sugar free

Red table wine

Sauvignon blanc wine

Sun dried tomatoes

Taco sauce, green

Tamari soy sauce

Tomatoes: crushed canned, canned whole peeled

plum

Tortillas, low carb

Other

Baking powder

Baking soda

Black pepper

Butter: salted & unsalted

Canola vegetable oil

Chicken broth

Chili powder

Cinnamon

Cocoa powder

Cumin

Dijon mustard

Dried oregano

Garlic powder

Mayonnaise

Olive oil: light & extra virgin

Onion powder

Peanut butter, natural creamy

Red pepper flakes, crushed

Salt

Stevia, packet

Sucralose based sweetener, granulated

Vinegar: Resvera sherry, balsamic, red wine

Whey protein powder, vanilla

Xylitol

Pantry