14-Day Atkins Meal Plan: Day 12

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By Captain's Crew May 27, 2019
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yogurt and raspberries

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 12

cap Breakfast:

Blended green smoothie with 120 mL unsweetened almond milk, 80 mL water, 30g vanilla flavored whey protein, 30g spinach, 3 frozen strawberries, 2 Tbsp almond butter and 1 Tbsp chia seeds – 405 kcal

Snack:

150g plain low-fat Greek yogurt with 5 raspberries, 15g chopped walnuts and 1 tsp zero-calorie sweetener (such as stevia or erythritol) – 226 kcal

cap Lunch:

120g pimento cheese wrapped in 3 large romaine lettuce leaves – 569 kcal

Snack:

1 whole avocado, sliced, seasoned to taste – 227 kcal

cap Dinner:

Skinny eggplant rollatini (4 rollatini) – 420 kcal

Daily total:  1,847 kcal

shopping list

cap Shopping list:

Skip the planning and go shopping! 

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Unsweetened almond milk
Vanilla flavored whey protein
Fresh spinach
Frozen strawberries
Almond butter
Chia seeds
Low-fat plain Greek yogurt
Raspberries
Walnuts
Zero-calorie sweetener
Pimento cheese
Romaine lettuce
Avocado
Eggplants
Ricotta cheese
Shredded mozzarella cheese
Parmesan cheese
Frozen spinach
Eggs
Garlic
Tomato/Marinara sauce

cap Also need to have:

N/a

Say cheese! You’ll get plenty of it today, along with the much-needed calcium and trace minerals. But first, a delicious and nutritious green smoothie for breakfast with bioavailable protein from whey and omega-3 fat from chia seeds. Lunch is a low-carb twist on an old-school comfort food — pimento cheese sandwich — then dinner is an Atkins take on Italian stuffed shells, instead using slices of high-fiber eggplant.

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 DAY12

Wellness Captain
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