Your phase 1 mealplan Switch it up!

Mix the Atkins Shake Mix with water,

unsweetened almond milk or whole milk.
20g of carbohydrates per day

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 scoop Atkins
2 slices smoked
2 eggs scrambled with Chocolate Shake Mix 1 slice ham & 1 slice 1 poached egg with 1
Breakfast
1 poached egg with 1/2 salmon on top of 1/2 Feta and Olive
1 slice bacon and 1/2 mixed with 100ml cheese and 1/2 sliced low carb sausage and
sliced avocado sliced avocado and 1/2 Omelette
sliced tomato unsweetened almond avocado wrapped up 1/2 grilled tomato
grilled tomato

Your phase 1
milk

Snack
30 gram cubed Atkins Chocolate Atkins Chocolate
1 Atkins bar 1 hard boiled egg 1 Atkins bar 1 chicken leg

mealplan
cheese Shake Mix Shake Mix

1 tin tuna in oil, 50 gram sliced

100 gram salmon, 1/2 1 tin mackerel, 100 1 tin salmon, 2
drained. Serve with 60 2 slices ham, 2 slices mozzarella, top
sliced tomato, 100 gram spinach, 4 chopped radish, 3
20g of carbohydrates
Lunch
gram rocket, 4 cherry cheese, 1/2 sliced with 1/2 sliced roma Low carb Vegetable
gram mixed greens cherry tomatoes and slices cucumber & 50
tomatoes, 3 slices avocado, wrapped in 2 tomato, 2 basil leaves Soup
romaine wraps per day
drizzled with 1 tbsp 3 radishes, top with 1 gram rocket, drizzle
cucumber and 1/2 and drizzle with 1 tbsp
olive oil tbsp mayonnaise with 1 tsp oil
avocado olive oil

1 slice turkey wrapped 1 celery stalk topped 1 scoop Atkins

Snack
30 gram cubed
1 Atkins bar with 1 slice ham and with 1 tbsp full fat 1 Atkins bar 1 Atkins bar Chocolate Shake Mix
cheese
romaine leaf cream cheese with water

Burger made with 100

115 gram salmon
115 gram chicken 100 gram cooked gram lamb mince, Beef stew made with
cooked in 1 tsp butter,
115 gram steak, grilled, breast, wrapped with mince, wrap in large serve on romaine 'bun' 100 gram cubed beef,
serve with 70 gram
serve with 60 gram 2 rashers bacon, serve romaine 'wraps'. with 30 gram sliced 1/2 chopped onion,
pak choi, 4 sliced
Diner
cauliflower, topped with mixed green Top with 1 tbsp cheese and 1/2 sliced Pork meat balls with 4 mushrooms, 1
radish, 2 broccoli
with 30 gram grated salad, drizzled with 1 guacamole, 1 tsp sour avocado & 1/2 small Courgetti garlic clove, 50 gram
florets, chopped small
cheese & 60 gram tbsp olive oil, 5 green cream and 30 gram sliced cooked onion. chopped swede. Top
and 30 gram water
broccoli olives and 30 gram grated cheese and 1/2 Serve with large green with 200ml stock and
chestnuts, drizzle with
cubed feta sliced red pepper. salad drizzled with 1 simmer until tender.
1 tbsp soya sauce
tbsp olive oil.

Two snacks a day Atkins bars

Feel free to alternate your snacks. With our snack bars you can enjoy a treat without
compromising your low carb lifestyle.
 Want to serve more people?
If you want the recipe to serve more
Recipes
people then just mulitply the ingredients
with the number of servings.

Feta & Olive Omelette

Serves 1

2 eggs
5 black olives
30 gram crumbled feta

Crack the eggs into a bowl and whisk. In a small frying pan
add the black olives and the crumbled feta, top with the Low Carb Vegetable soup
eggs. Leave to cook for 2 minutes on medium heat then Voor 1 persoon
place under grill for 5 minutes until cooked through.
1 tbsp olive oil
1/2 onion
1/2 red pepper
1 garlic clove
6 cauliflower florets
6 green beans
1/2 tin diced tomatoes
100ml vegetables stock

Heat the olive oil in a pot, add the chopped onion & the
red pepper, saute for 5 minutes, add the chopped garlic
clove and saute for another minute. Add the cauliflower
florets, the green beans and the tin diced tomatoes. Add
100ml vegetable stock and season. Bring soup to a boil then
simmer for 15 mins until vegetables are soft. Pork meat balls with Courgetti
Voor 1 persoon

100 gram minced pork

1/2 courgette
1 tbsp olive oil
1/2 red pepper
1/2 tin diced tomatoes

Make the meat balls for rolling the pork into ball shapes.
Meanwhile make courgetti by making the courgette into
strips, using either a grater or spiruliser. saute in olive olive
for 40 sconds. Grill the meat balls for 15-20 minutes until
cooked through, then add to a pan and stop with the sliced
red pepper and the tin tomatoes. Simmer for 15 minutes,
then serve on top of the courgetti.