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14-Day Atkins Meal Plan: Day 4

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By Captain's Crew April 1, 2019
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omelette with spinach

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.

How to Replace Junk Food in 15 Tasty Ways

Discover the secret to stay healthy AND eat your favorite foods! 

DAY 4

Breakfast:

2 egg Greek omelette with 30g sauteed spinach, 1 clove minced and sauteed garlic, 110g halved cherry tomatoes and 30g crumbled feta cheese – 302 kcal

Olive oil spray for pan – 10 kcal

Greek seasoning, salt and pepper to taste

Snack:

2 chunks cantaloupe wrapped in thin slices of smoked salmon – 138 kcal

Lunch:

Tossed salad with 85g cooked shrimp, 60g baby greens, 35g diced asian pear, 15g pumpkin seeds and 15g shaved parmesan cheese, dressed with 2 Tbsp olive oil and 1 Tbsp red wine vinegar – 490 kcal

Snack:

15g (about 1 cup) popcorn – 60 kcal

Dinner:

Garlic Butter Meatballs and Zoodles – 396 kcal

Daily total:  1,396 kcal

shopping list

Shopping list:

Skip the planning and go shopping! 

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Eggs
Spinach
Cherry tomatoes
Garlic
Feta cheese
Cantaloupe
Smoked salmon slices
Shrimp
Baby salad greens
Asian pear
Pumpkin seeds
Parmesan cheese
Popcorn
Ground chicken
Garlic
Zucchini “zoodles”
Lemon

Also need to have:

Olive oil spray
Olive oil
Red wine vinegar
Butter
Red pepper flakes

Talk about a lot of flavor and nutrition packed into less than 1,400 calories! Begin the day with a great Greek omelette followed by a unique sweet-and-salty snack full of beta carotene, protein and omega-3 fats. More tantalizing flavor combinations await at lunch, as shrimp, pumpkin seeds and pears all play atop this high fiber salad. Then for dinner, enjoy a twist on traditional spaghetti and meatballs with this leaner and more nutritious veggie version.

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 DAY4

Wellness Captain
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How to Replace Junk Food in 15 Tasty Ways