Keto Diet Meal Plan Chart
The goal of a ketogenic diet—a nutrition plan high in fats and low in carbs—is to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients.
With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that's low in carbs, moderate in protein, and high in healthy fats—as you do on Atkins 20® or Atkins 40®—has shown to be safe and effective. Typical of Atkins 20®, this 7-day keto plan is broken down as follows:
- 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
- 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can't use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass.
- 5–10% carbs: On a keto diet like Atkins, you'll limit your net carb intake to 20 to 40 grams per day. To ensure you're getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.
Sample Keto Diet 7-Day Meal Plan
Most people can consume up to 50g total carbohydrates per day and maintain ketosis. This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.
Day 1: Monday
Total net carbs: 20.7g
- Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
- Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
- Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
- Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
- Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend
Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you're drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you're getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.
Day 2: Tuesday
Total net carbs: 20.1g
- Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
- Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
- Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash
Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It's normal to feel a bit sluggish when starting a keto diet, so if you're new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you're feeling more energized, add in some high-intensity exercise a few days a week.
Day 3: Wednesday
Total net carbs: 19.7g
- Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
- Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
- Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine
Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what's known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don't throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.
Day 4: Thursday
Total net carbs: 19.3g
- Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
- Snack (1g net carbs): Atkins French Vanilla Shake
- Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
- Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
- Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves
Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today's menu. Browse Atkins extensive recipe database for more low carb dessert recipes.
Day 5: Friday
Total net carbs: 21.9g
- Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
- Snack (2g net carbs): Atkins Cafe Caramel Shake
- Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Dinner (6g net carbs[3] ): Half of a California cobb salad with ranch dressing from California Pizza Kitchen
Keto tip of the day: It's the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn't mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!
Day 6: Saturday
Total net carbs: 20.7
- Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
- Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
- Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing
Keto tip of the day: If you're feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today's menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.
Day 7: Sunday
Total net carbs: 20.8
- Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
- Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
- Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
- Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
- Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli
Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.
Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.
Source: https://www.atkins.com/how-it-works/library/articles/7-day-keto-meal-plan