14-Day Atkins Meal Plan: Day 6

By The Captain April 15, 2019
homemade tuna

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.


cap Breakfast:

Egg in the hole, 1 avocado halved and pit removed with 1 fried egg in each hole (2 eggs total), drizzled with 1 Tbsp olive oil – 527 kcal


4 almond crackers (such as Nut Thins) with 1 Tbsp cream cheese – 77 kcal

cap Lunch:

Tuna salad with 180g homemade tuna salad served with 1 sliced tomato on a bed of 60g butter lettuce – 246 kcal


30g roasted/salted sunflower seeds – 194 kcal

cap Dinner:

600 mL (about 1 ½ portions) Chicken Meatball Vegetable Soup – 510 kcal

Daily total:  1,554 kcal

14-Day Atkins Meal Plan: Day 6 1

shopping list

cap Shopping list:

Skip the planning and go shopping! 

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Canned tuna (packed in water)
Butter lettuce
Sunflower seeds
Ground chicken
Panko (Japanese) bread crumbs
Parmesan cheese
Unsalted chicken stock
Baby spinach

cap Also need to have:

Olive oil
Canola oil
Cooking spray
Dried oregano
Bay leaves

14-Day Atkins Meal Plan: Day 6 1

Lots of lean-and-mean offerings today starting with a high fat (but the good kind), high fiber breakfast bursting with potassium, which does wonders for your blood pressure. Lunch delivers your daily dose of omega-3 fats from this tempting tuna salad. Then for dinner it’s all about comfort food, soup style. You’ll linger over every spoonful of the warming, nourishing chicken, vegetables and broth.

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 DAY6

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Wellness Captain