Atkins Diet and Phase 1 Meal Plans. Before embarking on any weight loss journey, there are few concerns that come to every mind and rightly so. The first thing that needs to be sorted out is the type of diet one decides to follow. The market is crowded with diets and meal plans that attract millions of people looking for weight loss. However, which diet to pick is usually the most hard and crucial first step to get started with.

Atkins Diet is one of the most popular diets that has been backed by dieticians around the world. Originally released by Doctor Robert Atkins in 1972, this diet has revolutionized the world of health and weight loss. It emphasizes on low-carb consumption and restricts the users to start with limiting their carb intake. Atkins diet is divided into four phases where the first phase is also known as induction. In the induction phase, it is recommended to consume under 20 grams of carbs on a daily basis. The induction phase lasts for two weeks and then moves on to the next phase.

Also Read: Can you Eat Rice on the Paleo Diet

We are going to discuss some of the Atkins Diet meal plans that can be devised during the Phase 1.

Healthy Atkins Diet IdeasAtkins Diet Phase 1 Food Guide

Before proceeding to the actual meal plans, let us discuss some of the important components of the diet itself. The very basis of Atkins Diet is to reduce the daily consumption of carbohydrates. This leads us to the foods that we are allowed during the Atkins Diet and can be added to daily meals. Foods that are recommended to eat during Atkins diet fall under the category of the following food groups:

  • Meats (beef, pork, mutton, buffalo, ham, bacon etc.)
  • Poultry (unprocessed chicken, turkey, goose, duck, ostrich etc.)
  • Nuts and Seeds
  • Healthy Fats
  • Low-carb vegetables (kale, broccoli, spinach, peas, corn, asparagus, etc.)
  • Full-fat dairy (butter, cheese, cream, yogurt etc.)
  • Water, coffee and green tea as beverages
  • Fatty fish, sea food (tuna, salmon, trout, sardines, shellfish, oyster, lobster, scallops etc.)
  • Protein from eggs

By combining these foods into different meal plans, a large variety of recipes can be made to avoid repetition. After all, innovation in meals is one way to ensure that a diet plan will last for a long time.

The whole idea behind Atkins Diet is to manage carbs and consume other nutrients in a certain recommended amount.

Atkins Diet Food Guide

Atkins Diet Food Guide Pyramid

The above food guide pyramid shows the food choices that are incorporated in the Atkins Diet. It is evident that the amount of carbs has to be lesser than any other nutrient. Therefore, the foods that can be consumed have been displayed in the amount that is recommended by experts. We see that the use of proteins is in abundance in the Atkins Diet, then vegetables, fruits, fats and carbs, in that order. This chart is a visual demonstration of the food components every meal should be comprised of. We are specifically concerned with Phase 1 meal plans and shall stick to the process of induction in this regard.

Atkins Diet and Phase 1 Meal Plans The phase 1 is all about getting the body used to Atkins Diet. As the phase name suggests, induction refers to the process of giving rise to something. In the context of Atkins Diet, induction is referred to as the first two weeks that help a person get used to the diet. The daily recommended carbs intake during induction is 20-25 grams only. For this reason, the first phase is also considered as the most restrictive phase. However, once you get hang of the diet, you gradually get used to consuming low carbs. As a result, the craving of carbs also reduces with time, making the weight loss process a lot easier.

Basic Guidelines for Atkins Diet

Pertaining to the Phase 1 of Atkins Diet, at Atkins they delineate some guidelines about induction or Phase 1. It is usually recommended to people who intend to lose 7kg or more. As for someone with a sedentary lifestyle, phase 1 is a good way to kickstart their weight loss journey. In addition, those who want to lose a little bit of weight quickly are also suggested to start with phase 1.

After familiarizing yourself with the list of foods that are acceptable for the Atkins Diet Phase 1, it is pertinent to keep in mind that the aim of this diet is not to starve yourself. In fact, you are suggested to have three to four meals every three to four hours per day. The intake of water should also be at least eight glasses per day and snacking between meals is also recommended.

Also Read: can you eat hot dogs on keto 

Keeping in mind the recommended foods and their amount during the induction phase, few meal plans have been gathered. The good news is that you can choose from a whole lot of options despite restrictive carbohydrates. Another encouraging aspect of the diet is that the amount of carbs is increased once you are past phase 1.

To recap the basics of this Diet, we may establish some basic aspects before moving on to Phase 1 meal plans. Those are:

  • Atkins diet is a low-carb, high protein and fat diet
  • Focuses on limiting carbs so that the body starts burning fat once it is deficient in carbs
  • Encourages making healthy food choices rather than eating less
  • Ensure quick weight loss in a healthy way and also helps in maintaining a healthy lifestyle

Meal Plans

We now know that Atkins diet is a safe way to lose excess weight and adopt a healthier lifestyle. Let us dig into some of the meal plans that have been gathered from various sources and combined together.

Atkins Diet Meal Ideas

Atkins Diet Phase 1 Meal Plan 1

Breakfast Vegetable omelet cooked with allowed vegetables (broccoli, kale, or spinach)

Snack ½ sliced avocado

Lunch Chicken or turkey soup with vegetables and a few pieces of cheese

Snack Atkins Strawberry shake

Dinner grilled fish with steamed vegetables

Atkins Diet Phase 1 Meal Plan 2

Breakfast Blackberry, strawberry or blueberry smoothie

Snack 1 boiled egg

Lunch grilled chicken breast with sautéed vegetables

Snack 2 celery stalks with 2 oz cheddar cheese

Dinner chicken casserole with red peppers

Atkins Diet Phase 1 Meal Plan 3

Breakfast Hot flax cereal (made with flax seeds, Splenda, cream, water and cinnamon)

Snack 1 cooked chicken leg

Lunch Cauliflower crust pizza

Snack sliced cucumber

Dinner grilled chicken and vegetable kabobs

The whole idea behind Atkins diet is to go easy on carbs and use only a recommended amount that is 20g during the first phase. Phase 1 is all about getting the body used to lack of carbs so that is burns fat due to low carb consumption. Atkins experts claim that the diet helps in drastic weight loss within the first two weeks during induction. The consumption of carbs is lowest during Phase 1, which is what kick starts immediate weight loss.


Despite the benefits that Atkins diet provides, there are some initial side effects that people might experience when they first begin the diet. For example, low intake of carbs may lead to headaches, weakness, dizziness and even constipation. However, these issues can be dealt with by taking appropriate amount of low carb vegetables. Also, once the body is used to consuming less carbs, the symptoms subside naturally. So that is not something to worry much about. It is nevertheless recommended to always consult your doctor before you plan to start a specific diet.

Final Verdict

After much research, it is safe to say that Atkins diet is a safe way to provide your body with an incentive for healthy weight loss. The phase 1 of this diet is basically what builds the foundation for the rest of the journey. If carbs intake is reduced during the induction period, it eventually gets easier to stick to the diet.

One thing to keep in mind is to be innovative with food choices while planning your meals.  Eating the same meal for a longer time might lead to getting tired of the whole grind. Therefore, be creative with your meal plans and try new items every day. The list of foods that you can consume during your diet is way too diverse, making it more practicable to follow.

Another aspect that makes the diet more appealing is its inclusion of carbs despite their low recommended intake. There are many diets that restrict carbs altogether, which is unhealthy and not practical in the long run. Carbs are one of the essential nutrients in our daily diet and they must be consumed, even if in less quantity. Atkins Diet does that for you. It restricts your carb intake but never tells you to eliminate them from your diet completely. Hence, those who are looking for safe and healthy weight loss should definitely give Atkins diet a chance.


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