MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY …files.atkins.com/Sharons_meal_plan.pdf · Drain o˚...

Net Carbs: 4.1g

Net Carbs: 2.2g

Net Carbs: 4.8g

Net Carbs: 2g

Net Carbs: 7g

Net Carbs: 6.2g

Net Carbs: 3g

Net Carbs: 5g

Net Carbs: 2.9g

Net Carbs: 3.4g

Net Carbs: 5g

Net Carbs: 1.6g

Net Carbs: 6.4g

Net Carbs: 2g

Net Carbs: 6g

Net Carbs: 2.8g

Net Carbs: 4.6g

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 6g

Net Carbs: 4.9g

Net Carbs: 2g

Net Carbs: 4.3g

Net Carbs: 3g

Net Carbs: 7.3g

Net Carbs: 3.8g

Net Carbs: 2.2g

Net Carbs: 5g

Net Carbs: 3g

Net Carbs: 6.3g

Net Carbs: 5g

Net Carbs: 2.2g

Net Carbs: 6g

Net Carbs: 2.3g

Net Carbs: 5.3g

Total Net Carbs: 20.1g Total Net Carbs: 20.5g Total Net Carbs: 21g Total Net Carbs: 20.4g Total Net Carbs: 21.5g Total Net Carbs: 20.3gTotal Net Carbs: 20.8g

Spinach, Swiss Chard and Cheese Bake

Atkins Frozen Chicken Marsala

Ham, Muensterand Asparagus

Roll-Ups

Atkins Advantage Coconut Almond

Delight Bar

Roast Beef onMixed Green Salad

Portobello Mushroom Caps with Chorizo

and eggs

Roast Pork LoinOver Sautéed Squash

Atkins Advantage Caramel Fudge

Brownie Bar

Cherry Tomatoes with Muenster Cheese

Atkins Frozen Crustless Chicken

Pot Pie

Atkins Frozen Tex-Mex Scramble

Sausages withBaby Kale andMustard Sauce

Celery withGouda Cheese

Atkins Advantage Milk Chocolate Delight Shake

Tuna-Celery Salad with Avocado and

Mixed Greens

Turkey Breakfast Meatloaf

Atkins FrozenRoast TurkeyTenders with

Herb Pan Gravy

Tomato Mozzarella Melt

Avocado with Blue Cheese Dressing

Atkins FrozenItalian Sausage

Primavera

Poached Eggs Over Tomato, Avocado

and Muenster

Lemon Chicken, Cauli�ower-Parmesan

Mash and Salad

Atkins Advantage Café Caramel Shake

Atkins Advantage Triple Chocolate Bar

Turkey Cobb Salad

Flu�y Flax Wa�es with Turkey Sausage

Beef Bolognaisewith Parmesan

Celery andMonterey

Jack Cheese


Brownie Bar

Atkins Frozen Chicken and

Broccoli Alfredo

Atkins Frozen Farmhouse-Style

Sausage Scramble

Blackened Salmon with Cucumber Relish

and Cauli�ower

Cucumbers with Green Goddess

Dressing

Caprese Salad

Atkins FrozenRoast Turkey

Tenders with Herb Pan Gravy

Add Atkins Endulge Treats to your meal plan as desired!

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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JOIN NOWSHARON’S MEAL PLAN Week 1

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Net Carbs: 2.8g

Net Carbs: 2g

Net Carbs: 6.7g

Net Carbs: 2g

Net Carbs: 7.9g

Net Carbs: 5g

Net Carbs: 2.2g

Net Carbs: 7g

Net Carbs: 1.6g

Net Carbs: 6.3g

Net Carbs: 3.3g

Net Carbs: 2g

Net Carbs: 7.6g

Net Carbs: 3g

Net Carbs: 5.1g

Net Carbs: 5g

Net Carbs: 1.4g

Net Carbs: 5g

Net Carbs: 3.2g

Net Carbs: 6.9g

Net Carbs: 2.5g

Net Carbs: 3g

Net Carbs: 6.6g

Net Carbs: 1g

Net Carbs: 7.7g

Net Carbs: 3.8g

Net Carbs: 3.3g

Net Carbs: 7g

Net Carbs: 2.3g

Net Carbs: 6g

Net Carbs: 6.1g

Net Carbs: 2.9g

Net Carbs: 3.9g

Net Carbs: 3g

Net Carbs: 6g

Total Net Carbs: 21.4g Total Net Carbs: 22.1g Total Net Carbs: 21g Total Net Carbs: 21.5g Total Net Carbs: 20.8g Total Net Carbs: 22.4gTotal Net Carbs: 21.9g

Turkey Breakfast Meatloaf

Chicken Parmesan with Garlic Sautéed

Baby Broccoli

Atkins Advantage Coconut Almond

Delight Bar

Atkins Advantage Mocha Latte Shake

Italian Sausage with Pasta and Green

Beans

Atkins Frozen Farmhouse-Style

Sausage Scramble

Beef Sautéed with Vegetables Over

Romaine

Avocado and Ranch Dressing

Zucchini and Monterey Jack

Cheese

Atkins Frozen Italian-StylePasta Bake

Chorizo, Green Chili and Tomato Frittata

Curried �sh andRed PeppersOver Broccoli

Atkins Advantage Dark Chocolate

Royal Shake

Atkins Advantage Dark Chocolate

Almond Coconut

Turkey BurgerTopped with Aioliand Spinach Salad

Atkins Frozen Tex-Mex Scramble

Balsamic PorkLoin with Roasted

Rosemary Cauli�ower

Black Olivesand Cheddar

Cherry Tomatoes withRanch Dressing

Atkins Frozen Chicken and

Broccoli Alfredo

Beef Huevos Rancheros on

Canadian Bacon

Grilled Italian Chicken with Yellow Squash

and Salad


Brownie Bar

Atkins Advantage Vanilla Shake

Cauli�ower Saladwith Salmon

Flu�y Flax Wa�es with Turkey Sausage

Atkins FrozenRoast TurkeyTenders with

Herb Pan Gravy

Cucumber withGreek Vinaigrette

Caprese Salad

Atkins FrozenSesame Chicken

Stir-Fry

Cheddar Omelet Sautéed with Tomato

and Zucchini

Atkins FrozenBeef Merlot

Cherry Tomatoes with Muenster Cheese


Brownie Bar

Creamy Lemon-Spinach Chicken Soup

Add Atkins Endulge Treats to your meal plan as desired!

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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JOIN NOWSHARON’S MEAL PLAN Week 2

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TotalNet

Carbs2.2g 2.3g 5.3g

½ Cup cucumber slices1 Serving Green Goddess Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 0.5g • Fat 13.5g • Calories 132.5

Ingredients

Use the Atkins recipe to make Green Goddess Dressing.Slice cucumbers and drizzle with dressing

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Directions

Slice tomatoes and mozzarella.Drizzle with olive oil.Julienne the fresh basil leaves and sprinkle on top. Serve immediately.

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Directions

Cucumbers with GreenGoddess Dressing Caprese Salad Blackened Salmon with Cucumber

Relish and Cauli�ower

4 Cups cauli�ower �orets1 Teaspoon dried basil1 Teaspoon dried thyme2 Tablespoons paprika1 Teaspoon dried oregano1 Teaspoon cayenne pepper1 Teaspoon salt20 Ounce-weights salmon �llet3 Tablespoons olive oil1 Cup pared chopped cucumber2 Tablespoons lime juice1 Tablespoon extra virgin olive oil½ tsp granular sugar substitute (sucralose)½ Teaspoon dried dill weed

Servings: 4 • Nutritional Information Per Serving:Fiber 4g • Protein 32g • Fat 33.5g • Calories 460.5

Ingredients

Steam cauli�ower for 10 minutes or until tender. While cauli�ower cooks prepare salmon. Combine all spices (except dill weed) and 1 tsp salt for the blackening rub. Brush each piece of salmon with 1 tablespoon olive oil and then coat evenly with the blackening rub. Set aside and prepare a heavy skillet with 1 tablespoon olive oil over medium high heat. Once the oil begins to shimmer in the skillet, place the salmon �esh side down and cook for 2-3 minutes until blackened. Flip over so the skin is down and continue to cook for 5-6 minutes until the skin is crispy and the �sh �akes easily with a fork. For the relish: �nely dice the cucumber. Add lime juice, extra virgin olive oil, granular sugar substitute, dill weed and season with 1/4 tsp salt and 1/4 tsp pepper. Mash the cooked cauli�ower with and the �nal tablespoon of olive oil. Spoon onto four plates. Serve the salmon over the cauli�ower and top with 1/4 cup cucumber relish.

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5 cherry tomatoes2 Ounces fresh mozzarella cheese1 Tablespoon extra-virgin olive oil1 Tablespoon fresh basil, julienned

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 10g • Fat 27.5g • Calories 294

Ingredients

SHARON’S MEAL PLAN Week 1 Recipes

TotalNet

Carbs4.1g 2.2g 4.8g

30 Ounces chopped frozen spinach, thawed20 Ounces Swiss chard, cooked and chopped3 eggs1 Cup sour cream1⁄8 Teaspoon ground nutmeg½ Teaspoon salt¼ Teaspoon black pepper6 Ounces extra sharp shredded Cheddar cheese


Ingredients

Defrost spinach and Swiss chard; pour o� excess water and squeeze dry.Preheat oven to 350°F.In a bowl, mix spinach, chard, eggs, sour cream and nutmeg; season well with salt and pepper. Transfer to a shallow buttered baking dish. Using a spatula, even out the mixture; top with cheese.Bake 40 minutes until bubbly and browned on top. Serve immediately or at room temperature.

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Directions

Spinach, Swiss Chardand Cheese Bake

Ham, Muenster andAsparagus Roll-Ups Roast Beef on Mixed Green Salad

4 Ounces sliced ham2 Ounces Muenster cheese4 asparagus spears2 Tablespoons mayonnaise

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 35g • Fat 43g • Calories 546

Ingredients

Slice the ham and Muenster into 4 thin slices.Layer ham with mayonnaise and cheese. Roll around the asparagus. Or roll asparagus with ham and cheese and dip into mayonnaise. Pin roll-ups with tooth picks if desired.

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Directions

4 Ounces roast beef, cut into strips2 Cups mixed greens¼ Cup red bell pepper, chopped1 Serving Garlic Ranch Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 3.5g • Protein 38g • Fat 23g • Calories 394.5

Ingredients

Use the Atkins recipe to make Garlic Ranch Dressing for this salad.Combine the greens with the bell peppers and toss with the dressing. Top with roast beef and serve immediately.

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Directions


TotalNet

Carbs6.2g 2.9g 3.4g

2 portobello mushroom caps1 Tablespoon extra virgin olive oil4 Ounces chorizo sausage¼ Cup chopped red bell pepper¼ Cup chopped onion1 Tablespoon fresh cilantro2 large eggs¼ Cup shredded mozzarella cheese


Ingredients

Preheat oven to 375 F. Remove stem and gills from mushrooms and brush with olive oil. Place on a baking sheet covered with aluminum foil and bake for 10 minutes until softened. While the mushrooms are in the oven, cook the chorizo, bell pepper and onion in a medium skillet until the vegetables are softened and the chorizo is fully cooked. Drain o� excess oil, stir in cilantro and �ll the mushroom caps evenly with the mixture on the baking sheet. Fry two eggs to desired doneness in the skillet used for the chorizo. Add an egg to each �lled mushroom then top with cheese. Place the mushroom caps back into the oven for about 5 minutes to melt the cheese. Serve immediately.

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Directions

Portobello Mushroom Capswith Chorizo and Eggs

Cherry Tomatoes withMuenster Cheese

Roast Pork LoinOver Sautéed Squash

5 cherry tomatoes2 Ounces Muenster cheese


Ingredients

Enjoy the cherry tomatoes with the cheese.1.

Directions

1¼ Pounds pork loin2 garlic cloves1 Tablespoon fresh rosemary2 medium zucchini4 Tablespoons extra virgin olive oil1½ Teaspoons dried oregano2 Ounces crumbled feta cheese


Ingredients

Preheat an oven to 350 F. Pierce pork loin with a knife in several places. Using the �at edge of a large knife make a paste out of the garlic, rosemary and salt. Rub into the knife piercings and all over the loin along with 2 tablespoons olive oil. Season with additional salt and freshly ground pepper. Place the loin on a roasting pan and place into the oven. Baste with juices as it cooks, turning 2-3 times for about 1 1/2 hours or until it is no longer pink in the center and the internal temperature reaches 145 F. Remove from the oven when done, tent with foil and set aside. While meat is resting, cut zucchini into 1/4-inch rounds and prepare a saute pan over medium heat with 2 tablespoons oil. Add zucchini and oregano and saute until softened, about 4 minutes. Add the feta cheese and serve immediately with the roast pork.

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TotalNet

Carbs1.6g 6.4g 6g

1 celery stalk1 Ounce Gouda cheese

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 7g • Fat 8g • Calories 108.5

Ingredients

Slice Celery into sticks and pair with Gouda. 1.

Directions

Tuna-Celery Salad withAvocado and Mixed GreensCelery with Gouda Cheese Sausages with Baby Kale

and Mustard Sauce

4 Ounces canned tuna2 celery stalks2 Tablespoons mayonnaise2 Cups mixed greens½ Hass avocado1 Serving Sherry Vinaigrette


Ingredients

Drain the tuna and �nely dice the celery. Combine with the mayonnaise and season with salt and freshly ground black pepper. Dress the greens with the vinaigrette, top with sliced avocado and serve with the tuna-celery salad.

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Directions

8 Ounces pork sausage links1 Tablespoon olive oil1½ Cups baby kale½ Teaspoon garlic cloves, minced¾ Cup chicken broth1⁄3 Cup Sour Cream1 Tablespoon Dijon mustard


Ingredients

Cook sausages in a heavy skillet over medium-high heat until thoroughly cooked and nicely browned on all sides. Slice diagonally and set aside. Using the same skillet saute the baby kale and garlic with the olive oil until wilted about 3-4 minutes. Add the chicken broth and reduce liquid to about 1/2 cup. Add the sour cream, Dijon mustard and 1/4 tsp each of salt and black pepper (or to taste). Stir to fully incorporate and add sausages back to pan. Cook an additional 1-2 minutes to warm the sausages and serve immediately.

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TotalNet

Carbs2.8g 4.6g 2g

1 10 oz package frozen spinach4 celery stalks1 medium red bell pepper1 medium green bell pepper1 small onion1½ Pounds turkey sausage1½ Pounds ground turkey6 large eggs½ Teaspoon dried thyme1⁄8 Teaspoon nutmeg1⁄8 Teaspoon cayenne pepper


Ingredients

Preheat oven to 350 F. Thaw the spinach and coarsely chop. Dice the celery, bell peppers and onion.Combine the ground turkey sausage and turkey, spinach, celery, bell peppers and onion until thoroughly mixed. Add the eggs, thyme, cayenne, nutmeg, 1/2 teaspoon of garlic powder (if desired) and season with salt and freshly ground black pepper. Distribute evenly and place in two standard quick bread pans (4x9 inches). Bake until cooked through and browned on top; about 55-65 minutes. Serve immediately or freeze in individual portions for up to 2 months.

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Directions

Turkey Breakfast Meatloaf Avocado with Blue Cheese DressingTomato Mozzarella Melt

¼ Cup Mozzarella cheese, shredded1 medium tomato


Ingredients

Cut tomato in half. Cut o� top and bottom so it will sit �at.Place 1/2 of cheese on each tomato half.Place in microwave for 30-60 seconds until cheese melts or place uner broiler for 1 minutes till cheese melts.

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Directions

½ Hass avocado1 Serving Blue Cheese Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 4.5g • Protein 3.5g • Fat 23g • Calories 238.5

Ingredients

Use the Atkins recipe to make the Blue Cheese Dressing.Slice avocado and drizzle with Blue Cheese Dressing.

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Directions


TotalNet

Carbs4.9g

2 large eggs1⁄3 medium tomato, cut into 2 slices1 Ounce Muenster cheese (1 slice)½ Hass avocado, sliced


Ingredients

Poach egg: add 2–3 inches of water with a pinch of salt to a saucepan. Bring to a boil; then turn down heat and allow water to simmer until barely any bubbles remain around the edges. Crack an egg into a cup and carefully slide it into the water. Cook 2 minutes for a runny yolk, 3 minutes for medium �rmness and 4 minutes for a �rm yolk. Remove with a slotted spoon. Gently pat with a paper towel to remove excess water. Slice tomato and avocado. Place tomato slices on a plate, top with avocado, cheese and �nally the egg. Sprinkle with paprika (if desired), and season to taste with salt and freshly ground black pepper.

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Directions

Poached Eggs Over Tomato,Avocado and Muenster

Lemon Chicken, Cauli�ower-Parmesan Mash and SaladTurkey Cobb Salad

4.3g 7.3g

6 Pieces slices bacon6 Cups shredded Romaine lettuce3 Ounces Italian Dressing2 large hard-boiled eggs, peeled and diced1 Hass avocado, cubed2 Cups cooked turkey, chopped2 small tomatoes, cored and chopped ¾ Cup crumbled blue cheese

Servings: 4 • Nutritional Information Per Serving:Fiber 4.5g • Protein 35.5g • Fat 45.5g • Calories 582

Ingredients

This recipe calls for the Atkins recipe for Italian Dressing, but you can also use any Italian dressing as long as it has no added sugar.Cook bacon in a skillet over medium-high heat till browned and crispy. Drain o� excess fat, cool and then coarsely chop the bacon. In a large bowl, toss Romaine with 3 tablespoons dressing and mound it on a large serving platter. Arrange bacon, eggs, avocado, turkey, tomatoes and blue cheese in vertical stripes across the lettuce.Drizzle with remaining dressing and serve.

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Directions

4 cups cauli�ower �orets1 Tablespoon olive oil20 ounces boneless chicken breasts½ medium lemon½ cup grated Parmesan cheese8 cups mixed greens4 servings Italian Dressing8 cups mixed greens4 servings Italian Dressing


Ingredients

Use the Atkins recipe to make Italian Dressing for the salad.Season the chicken with salt and freshly ground black pepper. Grill or pan-fry the chicken with the oil in a non-stick pan until no longer pink in the center and the juices run clear. While the chicken is cooking, steam the cauli�ower in a large pot of boiling water �t with a steamer basket. Steam until tender about 10 minutes. Drain the cauli�ower and pat dry with a towel. Add parmesan cheese and mash together adding salt and freshly ground black pepper to taste. Toss the mixed greens with the dressing. Serve the chicken with a squeeze of lemon over the cauli�ower mash with the salad.

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TotalNet

Carbs3.8g 2.2g 6.3g

1 Ounce turkey sausage1 large egg1 Tablespoon unsweetened coconut milk½ Teaspoon vanilla extract½ Tablespoon canola oil½ Cup golden �ax seed meal½ Ounce low carb protein powder½ Tablespoon granular sugar substitute (sucralose)¼ Teaspoon baking powder1⁄16 Teaspoon nutmeg1⁄16 Teaspoon salt¼ Cup sugar free maple syrup

Servings: 1 • Nutritional Information Per Serving:Fiber 16.5g • Protein 32.5g • Fat 36.5 • Calories 540

Ingredients

Brown sausage in a skillet over medium-high heat until cooked through. Remove excess fat by placing on a paper towel and set aside. While the sausage is cooking, preheat a non-stick wa�e maker. Spray well with non-stick spray just before pouring in the batter. Combine the eggs, coconut milk, vanilla and oil in a small bowl. Mix thoroughly with a fork for about 1 minute. Add the �ax meal, protein powder, granular sugar substitute, baking powder, nutmeg and salt. Mix thoroughly for 1-2 minutes. Pour the batter into the wa�e maker (it should �ll 4 regular 1/2-inch wa�e slots). Otherwise, simply �ll with batter according to your wa�e maker instructions. For Belgium wa�es this recipe makes 2 1/2 squares. Cook for 3-5 minutes until golden brown and set. Or follow your wa�e maker instructions. Serve with sugar-free pancake syrup and sausage. These wa�es freeze well. Reheat in a toaster for 1-2 minutes.

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Directions

Fluffy Flax Waf�eswith Turkey Sausage Celery and Monterey Jack Cheese Beef Bolognaise with Parmesan

2 celery stalks1 Ounce Monterey Jack cheese


Ingredients

Cut celery stalks into sticks and pair with Monterey Jack Cheese.

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Directions

1 Tablespoon olive oil1½ pounds ground beef1 small white onion2 garlic cloves, minced1 medium zucchini2 celery stalks2 cups broccoli �orets16 ounces canned tomato sauce½ tsp dried oregano¼ tsp dried marjoram½ tsp dried basil¼ cup heavy cream6 Tablespoons grated Parmesan cheese


Ingredients

Sauté the beef, chopped onion and garlic in olive oil over medium heat in a heavy sauce pan for 5-10 minutes until meat is lightly browned. Drain o� excess fat. Dice the zucchini, celery and broccoli. Add to the meat and cook an additional 5 minutes until softened. Add the tomato sauce, oregano, marjoram and basil. Allow to simmer for 15 minutes then add cream. Stir to incorporate and heat through an additional 2 minutes. Serve immediately with 1 tablespoon freshly grated Parmesan cheese per serving and an optional side salad with low-carb dressing. This recipe makes terri�c leftovers and may be frozen for up to one month.

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TotalNet

Carbs6.1g 3.9g 6.7g

1 Teaspoon olive oil½ Cup chopped zucchini½ medium tomato, chopped2 large eggs½ Cup shredded Cheddar cheese

Servings: 1 • Nutritional Information Per Serving:Fiber 1g • Protein 27.5g • Fat 32.5g • Calories 430.5

Ingredients

Preheat a skillet with 1 teaspoon oil. Add chopped zucchini to pan and sauté until soft about 2-3 minutes. Add chopped tomatoes and heat through about 1 minute. Remove from skillet and set aside.Pour slightly beaten eggs into the skillet and cook 2-3 minutes until large bubbles begin to form and bottom edge is set. Carefully lift one edge of omelet and �ip over. Cook an additional 2 minutes.Layer half of cheese onto half of the omelet then top with tomatoes and zucchini. Layer the second half of cheese over the vegetables then carefully �ip over the other half of the omelet to sandwich in the cheese and veggies. Heat through until cheese begins to melt.Remove from heat to a serving plate and top with remaining vegetables.

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Directions

Cheddar Omelet Sautéedwith Tomato and Zucchini

Italian Sausage withPasta and Green BeansCreamy Lemon-Spinach Chicken Soup

6 Cups baby spinach¾ Pound cooked chicken breast6 Cups chicken broth1⁄3 Cup heavy cream3 Tablespoons lemon juice

Servings: 4 • Nutritional Information Per Serving:Fiber 2g • Protein 29.5g • Fat 11g • Calories 240.5

Ingredients

Finely chop the spinach and dice or shred the chicken. Add both to a heavy pot along with the chicken stock and heat over medium-high heat until it boils and the spinach is wilted.Add cream and continue to heat for another 3 minutes. Remove from heat, season with lemon juice, salt and freshly ground black pepper

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Directions

6 Ounces Italian sausage¼ Cup heavy cream3 Tablespoons sun dried tomatoes2 Servings tofu shiritaki noodles1 Cup green beans

Servings: 2 • Nutritional Information Per Serving:Fiber 4g • Protein 15.5g • Fat 38.5g • Calories 446

Ingredients

Saute the Italian sausage in a skillet over medium-high heat until browned and cooked through. Drain o� excess fat and add the cream and heat until almost boiling. Dice the sun-dried tomatoes and add to the cream and sausage mixture. Cook for 2 additional minutes and season with salt and freshly ground black pepper (to taste). Remove from heat and set aside. Place a small pot half �lled with water over medium-high heat. Rinse the noodles in hot water for 2-3 minutes then add to the boiling water. Cut beans into 1-inch pieces and add to the water, boil together for 3 minutes. Drain well. Pour the sauce over the noodles and green beans. Add grated Parmesan cheese if desired and serve immediately.

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Directions


½ Hass avocado1 Serving Ranch Dressing

TotalNet

Carbs7.9g 2.2g 1.6g

Zucchini and Monterey Jack CheeseAvocado and Ranch Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 4g • Protein 1.5g • Fat 32.5g • Calories 318

Ingredients

Use the Atkins recipe for Ranch Dressing.Slice avocado and drizzle with dressing.

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Directions

1⁄3 medium zucchini, cut into sticks or sliced1 Ounce Monterey Jack cheese slice

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 7.5g • Fat 9g • Calories 117

Ingredients

Cut zucchini into sticks. Serve with Monterey Jack cheese slice.

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Directions

Chicken Parmesan with GarlicSautéed Baby Broccoli

1¼ Pounds boneless chicken breasts4 Tablespoons extra virgin olive oil15 Ounces tomato sauce½ Teaspoon dried basil¼ Teaspoon dried oregano1 Teaspoon granular sugar substitute (sucralose)¼ Cup grated Parmesan cheese1 Cup shredded mozzarella cheese20 baby broccoli (broccolini)1 garlic clove, minced

Servings: 4 • Nutritional Information Per Serving:Fiber 4g • Protein 41g • Fat 25g • Calories 451.5

Ingredients

Using a meat mallet pound out the chicken breasts until they are about 1/4 to 1/2-inch thick. Season with salt and freshly ground black pepper and place into a preheated skillet over medium-high heat with 2 tablespoons oil. Cook until brown on both sides about 2 minutes per side then layer into an 8x8-inch baking pan. In a small bowl combine the tomato sauce, basil, oregano, sucralose and Parmesan cheese. Mix with a spoon and pour over the chicken. Layer the mozzarella on top and bake at 350 F for 25-30 minutes until the cheese is nicely melted and the sauce is bubbly. During the last 10 minutes of cooking the chicken, use the same skillet used for the chicken to saute the baby broccoli. Place 2 tablespoons oil over medium-high heat and add the garlic and broccoli. Saute until broccoli is crisp-tender; about 5 minutes. Serve immediately with the chicken.

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6 Ounces chorizo sausage12 large eggs8 Ounces canned diced chili peppers2⁄3 Cup chopped tomatoes4 Ounces shredded Cheddar

TotalNet

Carbs6.3g 3.3g 7.6g

1½ Pounds ground beef¼ Cup chopped onion¼ Cup chopped green bell pepper15 Ounces tomato sauce4 Tablespoons tomato paste1 Tablespoon granular sugar substitute (sucralose)6 Cups shredded Romaine lettuce6 Ounces shredded Cheddar

Servings: 6 • Nutritional Information Per Serving:Fiber 2.5g • Protein 32g • Fat 21g • Calories 352.5

Ingredients

Brown the beef in a non-stick skillet over medium-high heat. Add the onions and peppers during the last few minutes of browning. Drain o� excess fat from the skillet and add the tomato sauce, tomato paste and granular sugar substitute and season with salt and freshly ground black pepper. Allow to simmer over low heat for 30 minutes.Serve immediately over shredded Romaine topped with the Cheddar.

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Directions

Chorizo, Green Chiliand Tomato Frittata

Beef Sautéed withVegetables Over Romaine

Turkey Burger Topped with Aioliand Spinach Salad


Ingredients

Preheat broiler. In a large oven-proof skillet, saute the chorizo, breaking it up into bite sized pieces over medium-high heat until cooked through; about 5 minutes. Drain o� excess fat and leave in the pan. Add lightly beaten eggs, green chilies, tomatoes and cheese to the chorizo. Cook over medium-high heat for 4-5 minutes then place pan under the broiler for 3-4 minutes until light and slightly pu�ed. Serve immediately.

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Directions

4 Ounces ground turkey1 Serving Aioli1¼ Cups baby spinach½ medium zucchini, chopped1 small tomato, chopped1 Serving Italian Dressing

Servings: 1 • Nutritional Information Per Serving:Fiber 3.5g • Protein 26g • Fat 59.5g • Calories 658

Ingredients

Use the Atkins recipes to make Aioli for the burger and Italian Dressing for the salad.Preheat a grill. Form the ground turkey into a patty and season with salt and freshly ground black pepper. Grill or pan-fry the burger until it is no longer pink in the center and fully cooked.While the burger is cooking, combine the spinach, chopped zucchini and chopped tomato and toss with the dressing.Top the burger with the aioli and serve with the salad.

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Directions


5 black olives2 Ounces Cheddar

TotalNet

Carbs5.1g 1.4g

2¼ Pounds Tilapia �llets6 Cups broccoli �orets1½ Cups canned coconut milk1½ Teaspoons Thai chili paste2 Teaspoons grated fresh ginger1½ Teaspoons Thai �sh sauce3 Teaspoons granular sugar substitute (sucralose)3 Cups sliced red bell pepper1 Tablespoon lime juice


Ingredients

Lightly season �sh with salt and freshly ground black pepper. Set aside.Prepare a medium pot to boil water �tted with a steamer basket. Once water boils, steam the broccoli until it is crisp-tender; about 5-10 minutes. While broccoli is steaming prepare the �sh and sauce. In a large saute pan over medium-high heat add the coconut milk, chili paste, ginger, lime juice, �sh sauce, granular sugar substitute and bell peppers. Mix to combine sauce ingredients, continue to heat until it boils then add the �sh. Cook the �sh using the sauce to baste every 2-3 minutes until the �esh is opaque and �akes easily. Remove �sh to a plate and continue to reduce sauce over the heat until it thickens slightly. Return �sh to pan to rewarm 2-3 minutes, add the lime juice then serve immediately over the broccoli.

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Directions

Curried �sh and Red PeppersOver Broccoli Black Olives and Cheddar Cherry Tomatoes with

Ranch Dressing


Ingredients

Enjoy the cheese with the olives.1.

Directions

5 cherry tomatoes1 Serving Ranch Dressing

3.2g


Ingredients

Use the Atkins recipe to make Ranch Dressing. Dip the cherry tomatoes in dressing and enjoy!

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Directions


6 Ounces ground beef½ Cup canned green chili peppers¼ Teaspoon garlic powder1 Teaspoon powdered chili pepper¼ Teaspoon ground cumin¼ Teaspoon oregano¼ Teaspoon salt¼ Teaspoon black pepper4 Ounces Canadian bacon, 4 slices4 large eggs2 Ounces shredded Cheddar2 Tablespoons fresh chopped cilantro

TotalNet

Carbs6.9g 2.5g 6.6g

2 Teaspoons ground mustard seed1 Teaspoon garlic powder¼ Teaspoon ground allspice2½ Teaspoons salt1 Teaspoon ground black pepper¼ Cup Balsamic vinegar¼ Cup olive oil1¼ Pounds pork tenderloin4 Cups cauli�ower �orets2 Tablespoons extra virgin olive oil1 Teaspoon dried rosemary


Ingredients

Please note that this recipe requires marinating the pork for 2-24 hours before cooking.Combine the ground mustard, garlic powder, allspice, 2 teaspoons salt, black pepper, balsamic vinegar and olive oil in a resealable plastic bag. Add pork and shake to distribute the marinade. Squeeze out air and seal bag. Refrigerate and marinate for at least 2 and up to 24 hours or overnight. Preheat oven to 350 F. Place marinated pork into a glass baking dish along with the marinade. Bake while basting 3-4 times until the pork reaches an internal temperature of 145 F; about 1 hour. While the pork is cooking prepare the cauli�ower. In a large bowl, toss the cauli�ower with the extra virgin olive oil, rosemary and 1/2 teaspoon salt until well coated. Arrange on baking sheet in a single layer. Bake along with the pork for 40-50 minutes until lightly browned and tender.Allow the pork to rest 5-10 minutes before serving with the cauli�ower.

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Directions

Balsamic Pork Loin withRoasted Rosemary Cauli�ower

Beef Huevos Rancheroson Canadian Bacon Cauli�ower Salad with Salmon

Servings: 4 • Nutritional Information Per Serving:Fiber 0.5g • Protein 23g • Fat 15g • Calories 244

Ingredients

The directions for this dish call for scrambled eggs, but you can also serve them fried or poached.In a greased medium skillet, brown the beef over medium heat.Stir in chiles, garlic, chili powder, cumin, oregano, salt and pepper. Cook 5–10 minutes to blend the �avors.Lay the Canadian bacon slices over the top of the beef mixture to warm. Remove pan from heat and set aside.In another skillet, scramble eggs until �rm. Place 1 piece of Canadian bacon on each plate, top with a quarter of the beef mixture and a quarter of the eggs. Sprinkle with cheese and chopped cilantro.

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3 Cups cauli�ower �orets¼ Cup chopped onion2 garlic cloves, minced¼ Cup extra virgin olive oil15 Ounces canned tomatoes with green chilis½ Teaspoon chili powder1 Teaspoon smoked paprika¼ Teaspoon ground cumin½ Teaspoon salt¼ Cup fresh cilantro2 Tablespoons red wine vinegar1⁄8 Teaspoon cayenne pepper16 Ounces salmon

Servings: 4 • Nutritional Information Per Serving:Fiber 3g • Protein 33.5g • Fat 21g • Calories 348

Ingredients

Coarsely chop the cauli�ower and add to a food processor. Process until �nely chopped - like rice. Set aside. In a medium skillet saute the onion and garlic in 1 tablespoon of the oil for about 2 minutes until softened. Add the cauli�ower and cook until golden stirring constantly. Add the tomatoes (drain o� most of the liquid �rst), chili powder, 1/2 teaspoon paprika, cumin and salt. Cook an additional 5-7 minutes. Coarsely chop the cilantro and fold in. Combine the remaining 3 tablespoons oil, vinegar, 1/2 teaspoon paprika, cayenne (if using) and season with salt and pepper. Shake vigorously and toss with the cauli�ower salad. Add grilled, poached or canned drained salmon. The salad may be eaten warm immediately or chilled overnight and dressed and eaten the next day.

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Directions


TotalNet

Carbs7.7g 3.3g

1½ Ounces Italian Dressing (3 Tbsp divided)6 Ounces chicken breast3⁄16 Tablespoon salt3⁄16 Teaspoon black pepper½ yellow summer squash, sliced lengthwise½ Tablespoon extra virgin olive oil1⁄16 Teaspoon dried thyme¼ Tablespoon unsweetened ketchup2 Cups salad greens½ small tomato, chopped1 Ounce Cheddar cheese, shredded


Ingredients

Use the Atkins recipe to make Italian Dressing as a marinade for the chicken and as the dressing for the salad.Heat grill to medium, or heat broiler. Meanwhile, spoon 1 tablespoon (1/2 oz) salad dressing over chicken breast coating thoroughly. Sprinkle with a little salt and pepper and let stand until grill is ready.In a medium bowl, toss squash slices with oil until coated on all sides. Sprinkle with remaining salt, pepper and the thyme; toss again to combine.Arrange chicken breasts and squash slices in a single layer on grill. Cook squash just until partially softened, 2 to 3 minutes per side. Transfer to a plate. (Be sure to discard any leftover marinade.)Cook chicken until juices run clear when pierced with a fork and an instant-read meat thermometer registers 170°F when inserted into the thickest part of breast, 8 to 10 minutes per side.In a small bowl, combine 1 tablespoon salad dressing and the ketchup. Place chicken and squash on a plate and spoon ketchup mixture over the chicken.Mix greens, chopped tomatoes, cheese and toss with remaining 1 tablespoon dressing. Serve with chicken and squash.

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Grilled Italian Chicken withYellow Squash and Salad Cucumber with Greek Vinaigrette

¾ Cup sliced cucumber1 Serving Greek Vinaigrette

Servings: 1 • Nutritional Information Per Serving:Fiber 0.5g • Protein 0.5g • Fat 21g • Calories 195.5

Ingredients

Use the Atkins recipe to make Greek Vinaigrette. Slice the cucumbers or cut into sticks. Enjoy with the dressing.

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Directions


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY …files.atkins.com/Sharons_meal_plan.pdf · Drain o˚...

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