Atkins Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals during two phases. Phase 1 of Atkins, the startup period, usually lasts about two weeks. Phase 4 is the long-term maintenance stage.

Phase 1

Breakfast

4-6 oz. smoked salmon wrapped around

2 tbsp. cream cheese and

½ cup sliced cucumber

Snack

2 celery stalks

2 tbsp. blue cheese dressing

Lunch

Salad—

4-6 oz. grilled chicken

4 cups mixed greens

½ avocado

10 black olives

½ cup alfalfa sprouts

2 tbsp. Italian dressing

Snack

Atkins bar

1 slice cheddar cheese

Dinner

Salad—

4 cups romaine lettuce

4-6 oz. turkey or ham

1 small tomato

2 tbsp. chopped onion

¼ cup shredded cheddar cheese

2 tbsp. French dressing

Phase 4

Breakfast

½ white grapefruit

2 scrambled eggs with

¼ cup sautéed onion

¼ cup shredded cheddar cheese

Snack

Atkins bar

½ cup blackberries

Lunch

Salad—

4-6 oz. grilled chicken

2 cups mixed greens

½ cup corn kernels

1 cup red peppers

½ cup black beans

2 tbsp. parmesan peppercorn dressing

Snack

1 medium carrot

2 oz. walnuts

Dinner

4-6 oz. flank steak

¼ cup mushroom gravy

½ cup mashed potatoes

Salad—

2 cups mixed greens

1 oz. goat cheese

½ cup snow peas

½ cup pickled beets

2 tbsp. raspberry vinaigrette

Nutrition

Here’s a breakdown of the nutritional content of a day’s meals in phases 1 and 4 of the Atkins diet, side by side with recommendations from the government’s 2010 Dietary Guidelines for Americans.

Diet figures were supplied by Atkins Nutritionals Inc.

  Phase 1 Phase 4 Recommended
Calories 1,527 1,958 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 63% 54% 20%-35%
     Saturated 17% 18% Less than 10%
     Trans 0% 0% N/A
Total Carbohydrates 10% 24% 45%-65%
     Sugars
(total except as noted)
3% 10% N/A
     Fiber 19 g. 29 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 29% 27% 10%-35%
Sodium 1,827 mg. 1,854 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,274 mg. 3,807 mg. At least 4,700 mg.
Calcium 1,060 mg. 1,030 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 8.3 mcg. 17.7 mcg. 2.4 mcg.
Vitamin D .5 mcg. 7 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Kurtis Hiatt | January 03, 2014

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