14-Day Atkins Meal Plan: Day 4

By The Captain April 1, 2019
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.


14-Day Atkins Meal Plan: Day 4 1 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


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

14-Day Atkins Meal Plan: Day 4 1 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


15g (about 1 cup) popcorn – 60 kcal

14-Day Atkins Meal Plan: Day 4 1 Dinner:

Garlic Butter Meatballs and Zoodles – 396 kcal

Daily total:  1,396 kcal

14-Day Atkins Meal Plan: Day 4 4

shopping list

14-Day Atkins Meal Plan: Day 4 1 Shopping list:

Skip the planning and go shopping! 

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Cherry tomatoes
Feta cheese
Smoked salmon slices
Baby salad greens
Asian pear
Pumpkin seeds
Parmesan cheese
Ground chicken
Zucchini “zoodles”

14-Day Atkins Meal Plan: Day 4 1 Also need to have:

Olive oil spray
Olive oil
Red wine vinegar
Red pepper flakes

14-Day Atkins Meal Plan: Day 4 4

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

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Wellness Captain