14-Day Atkins Meal Plan: Day 10

By The Captain May 13, 2019

omelette with cheese

The Atkins diet is one of the most popular and debated low-carb diets, especially effective if your aim is to lose weight. The theory behind it is that you can eat as much protein and fats as you like, as long as you stay away from high-carb foods. That being said, our meal plan is for Atkins 40, which, as the name suggests, limits the carb intake to 40 grams a day.

DAY 10

cap Breakfast:

2 egg omelette with 60g Italian sausage, 30g sauteed spinach, 1 clove minced and sauteed garlic, 110g halved cherry tomatoes and 30g shredded mozzarella cheese – 416 kcal

Olive oil spray for pan – 10 kcal

Italian seasoning, salt and pepper to taste


8 Kalamata olives and 30g feta cheese – 185 kcal

cap Lunch:

Sandwich wrap using low carb (<15g per wrap) multigrain wrap filled with 8 slices roasted turkey, 2 slices gouda cheese, 1 sliced tomato and 30g lettuce, seasoned with 1 Tbsp stone ground mustard, 1 tsp olive oil and 1 tsp red wine vinegar – 455 kcal


30g pumpkin seeds – 130 kcal

cap Dinner:

Cheesy Chicken Baked Avocados (2 avocado halves) – 495 kcal

Daily total:  1,681 kcal

14-Day Atkins Meal Plan: Day 10 1

shopping list

cap Shopping list:

Skip the planning and go shopping! 

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Italian sausage
Cherry tomatoes
Shredded mozzarella cheese
Kalamata olives
Feta cheese
Low carb sandwich wraps
Roasted turkey slices
Gouda cheese slices
Stone ground mustard
Pumpkin seeds
White cheddar cheese
Green onions
Plain Greek yogurt

cap Also need to have:

Italian seasoning
Cooking spray
Olive oil
Red wine vinegar
Chili powder
Garlic powder
Sriracha sauce

14-Day Atkins Meal Plan: Day 10 1

Prepare for a day of satisfying meals and good solid nutrition, starting with this yummy omelette filled with Italian sausage, mozzarella cheese and vibrant veggies. The spinach will pump some iron into your diet, while the tomatoes offer the super antioxidant lycopene. Your lunch wrap is perfect for a quick bite on the go, or at the office. Then at dinner you’ll love these easy baked avocados, with everything your body needs — healthy fat, protein and loads of vitamins and minerals — and everything you crave like melted cheese and tangy, spicy flavor.

Atkins 40 Diet - Day 1 The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Atkins Diet or any other diet for that matter.

Atkins diet DAY10

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Wellness Captain