14-Day Atkins Meal Plan: Day 1

By The Captain March 11, 2019
Atkins 40 Diet - Day 1

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.


Atkins 40 Diet - Day 1 Breakfast:

2 egg omelette with 70g sliced mushrooms and 30g grated Gruyere cheese – 293 kcal

Olive oil spray for pan – 10 kcal

Seasoned with salt, pepper, dried herbs of your choice (thyme, oregano, etc.)


30g lightly salted or seasoned almonds (about 20) – 170 kcal

Atkins 40 Diet - Day 1 Lunch:

½ cup chicken salad wrapped in 3 leaves Romaine lettuce – 246 kcal

5 Kalamata (Greek) olives – 44 kcal


8 cheddar cheese cubes – 176 kcal

Atkins 40 Diet - Day 1 Dinner:

Bacon Wrapped Stuffed Zucchini, 2 zucchini halves – 489 kcal

1 square 70% dark chocolate (about 10g) – 42 kcal

Daily total:  1,470 kcal
Atkins 40 Diet - Day 1
Atkins 40 Diet - Day 1


Atkins 40 Diet - Day 1 Shopping list:

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Mozzarella cheese – shredded
Gruyere cheese, Parmesan cheese, Cream cheese
Cheddar cheese – block or cubes
Chicken salad – with no fruit or added sugars
Bacon, Eggs
Mushrooms – such as Cremini or button
Lettuce – large leaf variety such as Bibb, Butter or Romaine
Garlic, Zucchini (3)
Artichoke hearts, Frozen spinach
Almonds, Kalamata olives

70% Dark chocolate

Atkins 40 Diet - Day 1 Also need to have:

Dried herbs
Red pepper flakes
Olive oil spray

Atkins 40 Diet - Day 1

Today’s menu may be low on carbs, but it’s packed with savory goodness. Did someone say cheese? You get not two, not three, but FIVE varieties today including the sultan of Swiss fromage — Gruyere. And don’t forget, cheese is not only delicious it’s an excellent source of bone-building calcium. Co-starring on the nutrition team today are the veggies of course, namely the spinach, which is loaded with vitamin K, magnesium and potassium. And speaking of magnesium, your almonds and dark chocolate happen to be great sources of this essential mineral, as well.

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 Meal Plan

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Wellness Captain