14-Day Atkins Meal Plan: Day 9

By The Captain May 6, 2019

stuffed bell pepper

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:

Kathleen’s Cottage Pancakes (3 pancakes) with 1-2 Tbsp sugar-free syrup, such as maple flavored monkfruit syrup – 280 kcal

cap Snack:

4 turkey sausage breakfast links – 130 kcal

cap Lunch:

Tossed salad with 85g smoked/cooked salmon, 60g arugula, 30g sliced bell pepper, 15g pine nuts and 15g shredded asiago cheese, dressed with 2 Tbsp olive oil and 1 Tbsp champagne vinegar – 463 kcal

cap Snack:

2 hard boiled eggs and 6 green olives – 187 kcal

cap Dinner:

Baked poblano pepper halves (2) each stuffed with 60g cooked ground beef and 15g shredded Mexican cheese blend, topped with 30g fresh salsa – 459 kcal

Daily total:   1,519 kcal

14-Day Atkins Meal Plan: Day 9 1

shopping list

cap Shopping list:

Skip the planning and go shopping! 

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Cottage cheese
Sugar-free syrup
Turkey sausage links
Bell pepper
Pine nuts
Asiago cheese
Champagne vinegar
Green olives
Poblano peppers
Ground beef
Shredded Mexican cheese blend
Fresh salsa

cap Also need to have:

Baking soda

14-Day Atkins Meal Plan: Day 9 1

After trying these deliciously tender low-carb pancakes, you may never be tempted by a regular pancake again. So good, and packed with protein to get your day started right. Lunch is definitely the nutritional breadwinner though, no pun intended — a salad bowl full of just about everything your body needs, and also quite tasty by the way. Finally, your dinner tonight is a simple stuffed pepper.  The poblano will bring a little heat, but feel free to amp it up by choosing a hot salsa if that’s your thing.

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 DAY9

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Wellness Captain