Download - ATKINS 40 Notes
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Atkins Raspberry Chia Bar
THURSDAY FRIDAY SATURDAY SUNDAYTUESDAY WEDNESDAYMONDAY
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FAST
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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