Atkins meal plan, phase by phase.
Atkins starts with a very low carb phase and adds carbs back in steps. This week shows the shape of a later phase: about 1,750 calories a day at 25 to 41 g of net carbs. Alma can fit it to your goal.
Built from Mayo Clinic, Harvard and Dietary Guidelines advice.
The rules
Three things decide how this goes
Know the phase you are in
Induction holds carbs low. Later phases add them back in small steps.
Carbs come back as plants
Vegetables, berries and a little beans first, not bread and sweets.
Fish and poultry first
They carry protein with less saturated fat than fatty red meat or bacon.
Sample week
Seven days of Atkins style meals
About 1,750 calories and 25 to 41 g of net carbs a day. The table shows total carbs. Scale portions to you. Find your number
Mayo Clinic advises against Atkins if you take diuretics, insulin or oral diabetes medicine, have severe kidney disease, or are pregnant or breastfeeding. Check with your clinician before you cut carbs this low.
Day 1Monday
BreakfastEggs with sauteed mushrooms and tomato3 eggs scrambled with 1 cup mushrooms and 1 medium tomato in 1 tbsp olive oil
LunchSalmon salad with cucumber and dill5 oz canned salmon, drained, 1 cup cucumber, 2 tbsp Greek yogurt, 1 tbsp olive oil, ½ avocado, dill, lemon
SnackBlueberries with Greek yogurt and flax¼ cup blueberries, ¾ cup plain whole-milk Greek yogurt, 1 tbsp ground flaxseed
DinnerHerb roast chicken with green beans6 oz cooked chicken thigh meat and skin, 2 cups green beans, 1 tbsp olive oil, 1 tbsp sliced almonds, thyme
About 1,730 kcal53 g carbs122 g protein
Day 2Tuesday
- BreakfastTofu scramble with spinach and turmeric6 oz firm tofu with 2 cups spinach, 1 tbsp olive oil, 1 egg and turmeric
- LunchChicken and cannellini salad5 oz cooked chicken breast, ¼ cup cannellini beans, ½ cup cherry tomatoes, 2 cups arugula, 1 tbsp olive oil, basil
- SnackRaspberries with almonds1 cup raspberries, 1 oz almonds
- DinnerBaked trout with roasted cauliflower6 oz cooked trout, 2 cups cauliflower roasted in 2½ tbsp olive oil, paprika, lemon
About 1,760 kcal56 g carbs139 g protein
Day 3Wednesday
- BreakfastGreek yogurt with blackberries and walnuts1 cup plain whole-milk Greek yogurt, ½ cup blackberries, 2 tbsp chopped walnuts
- LunchTurkey and avocado lettuce wraps5 oz roast turkey breast, ½ avocado, 3 romaine leaves, ½ tomato, 1 tbsp olive oil, lime
- SnackHummus with cucumber and celery⅓ cup hummus, 1 cup cucumber slices, 2 celery stalks
- DinnerGrilled steak with mushroom cream sauce6 oz cooked sirloin, 2 cups mushrooms and 2 tbsp cream sauteed in 2 tbsp olive oil, 2 cups arugula
About 1,710 kcal57 g carbs133 g protein
Day 4Thursday
- BreakfastAsparagus and egg plate with feta2 eggs, 1½ cups asparagus with 1 tbsp olive oil, 1 oz feta, lemon
- LunchShrimp and avocado salad with lime6 oz cooked shrimp, ½ avocado, 2 cups mixed greens, 1 tbsp olive oil, lime, cilantro
- SnackStrawberries with cottage cheese1 cup strawberries, ¾ cup 4% cottage cheese, cinnamon
- DinnerPork tenderloin with roasted carrots6 oz cooked pork tenderloin, 2 carrots and 1 cup green beans roasted in 1 tbsp olive oil and 2 tbsp butter, rosemary
About 1,720 kcal62 g carbs133 g protein
Day 5Friday
- BreakfastToast with cottage cheese, tomato and egg1 slice whole grain toast, ½ cup 4% cottage cheese, 1 hard-boiled egg, ½ avocado
- LunchChopped salad with chicken and chickpeas6 oz cooked chicken breast, 2 cups romaine, 1 cup cucumber, ½ cup cherry tomatoes, 1½ tbsp olive oil, vinegar
- SnackPistachios with raspberries1 oz pistachios, ¾ cup raspberries
- DinnerBeef strips with broccoli and sesame oil6 oz cooked sirloin strips, 2 cups broccoli, 1½ tbsp sesame oil, garlic, 1 tbsp tamari
About 1,710 kcal67 g carbs142 g protein
Day 6Saturday
- BreakfastOat bran with raspberries and almond butter¼ cup dry oat bran cooked in water, ½ cup raspberries, 2 tbsp almond butter, 2 tbsp heavy cream, 1 hard-boiled egg
- LunchChicken Cobb salad with blue cheese4 oz cooked chicken breast, 1 hard-boiled egg, ½ avocado, ½ oz blue cheese, 3 cups romaine, ½ tomato, 1 tbsp olive oil
- SnackCheddar with apple slices1 oz cheddar, ½ small apple
- DinnerLamb kebabs with cucumber salad6 oz cooked lean lamb, 1 cup cucumber and 1 tomato salad with 1½ tbsp olive oil, oregano
About 1,790 kcal66 g carbs124 g protein
Day 7Sunday
- BreakfastPoached eggs with smoked salmon and spinach2 poached eggs, 2 oz smoked salmon, 1 cup wilted spinach, ½ avocado, 1 tsp olive oil
- LunchRoasted pepper and white bean chicken salad5 oz cooked chicken breast, ¼ cup white beans, ½ cup roasted red pepper, 2 cups arugula, 1 tbsp olive oil, parsley, lemon
- SnackDeviled eggs with olives2 hard-boiled eggs mashed with 1 tbsp mayonnaise and mustard, 6 olives
- DinnerTurkey meatballs with zucchini6 oz cooked turkey meatballs, 2 cups sauteed zucchini, ¼ cup marinara sauce, 2 tbsp Parmesan, 1 tbsp olive oil
About 1,720 kcal41 g carbs143 g protein
Shopping list
What to buy
Most days
ProteinEggs, chicken, turkey, pork tenderloin, sirloin, lamb, tofu, cottage cheese, Greek yogurteggchicken breastcottage cheese
Now and then
Later phases leave room for beans, berries and one slice of whole grain bread.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What are the Atkins phases?
Atkins runs in four stages. Induction holds net carbs near 20 g a day, mostly from vegetables. The balancing phase adds berries, nuts and seeds back slowly, pre-maintenance adds about 10 g of carbs a week, and the last phase is for keeping. Mayo Clinic describes each stage on its Atkins diet page.
How many carbs a day is Atkins?
Induction is about 20 g of net carbs a day. Mayo Clinic describes later phases adding roughly 10 g of carbs a week. This week lands between 25 and 41 g, so it suits a later phase, not the first two weeks. The table shows total carbs; subtract fiber for net.
Can you eat fruit on Atkins?
Yes, in later phases. Berries come first because they carry the least sugar: half a cup of raspberries has about 3 g of net carbs. A small pear or apple fits too. Juice and dried fruit carry far more carbs per serving.
Do you have to eat meat on Atkins?
No. Eggs, tofu, fish, shrimp, cottage cheese and Greek yogurt cover much of the protein this week. Fish or shellfish shows up on four of the seven days, and the tofu scramble covers Tuesday breakfast, so there is less saturated fat than in an all red meat week.
How many calories is this meal plan?
About 1,705 to 1,785 calories a day, with 122 to 143 g of protein and 16 to 26 g of fiber. Your needs depend on your size and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is Atkins safe for everyone?
No. Mayo Clinic cautions against it if you take diuretics, insulin or oral diabetes medicine, if you have severe kidney disease, or if you are pregnant or breastfeeding. Low blood sugar is the main concern with diabetes medicine. Bring this page to your care team.
How does Alma help on a low carb plan?
Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the macro view shows the carbs, protein and fat so you can see where you sit in the phase.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
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