Eco-Atkins Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals on the Eco-Atkins diet, adapted from a 2009 study published in the Archives of Internal Medicine.

Breakfast

Oat bran

Unsweetened soy milk

Nut bread

Tofu scramble (sunflower oil, extra firm tofu, sweet red peppers, mushrooms, tomatoes, onions, sliced hazelnuts)

Snack

Peach

Lunch

Yves Veggie Chick’n Burger

Nut bread

Tofu salad with sunflower oil and vinegar

Snack

Strawberries

Almonds

Dinner

Pearled barley

Stir-fry (sunflower oil, extra firm tofu, mushroom, eggplant, onions, sweet red pepper, broccoli, cauliflower)

Snack

Orange

Cashews

Nutrition

Here’s a breakdown of the nutritional content of a typical day on Eco-Atkins, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Because this diet is highly individualized, these figures are approximations. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Eco-Atkins Recommended
Calories 1,500 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 42% 20%-35%
     Saturated 6% Less than 10%
     Trans 0% N/A
Total Carbohydrates 28% 45%-65%
     Sugars
(total except as noted)
17% N/A
     Fiber 48 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 30% 10%-35%
Sodium 1,345 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,360 mg. At least 4,700 mg.
Calcium 1,084 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 7.44 mcg. 2.4 mcg.
Vitamin D 3.03 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.

Last updated by Angela Haupt | December 13, 2013

Best Diets Rankings

Best Diets Overall
Diets ranked by across-the-board effectiveness.

Best Weight-Loss Diets
Diets ranked by effectiveness for both quick and lasting weight loss.

Best Diabetes Diets
Diets that can prevent diabetes or help diabetics.

Best Heart-Healthy Diets
Diets that lower cholesterol, blood pressure or triglycerides.

Best Diets for Healthy Eating
Diets ranked by how safe and nutritionally complete they are.

Best Commercial Diet Plans
Brand-name diets ranked by overall effectiveness.

Easiest Diets to Follow
Diets ranked on whether they're a snap to stick to.

Best Plant-Based Diets
Plant-based diets ranked by overall effectiveness.

Connect with U.S. News Health