14-day Atkins & low carb menu plan

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About the menu plan

This menu plan is designed to give a general idea of what to eat in the first 14 days of Atkins Induction. Individual items or even whole meals are interchangeable, or can be substituted with any other foods as long as you keep within your daily carb allowance. For instance, you can use last night's leftovers for breakfast, have the same item twice running to take advantage of a price reduction, or have granola 'cereal' or buttered 'toast' every day if cooking breakfast is not your thing.

This menu plan is also suitable as a basis for other low carb diets. If your low carb plan allows more carbs per day, then simply add or substitute healthy foods such as the higher carb vegetables, fruits, nuts, seeds and whole grains up to your daily allowance. If you are on a low GI diet, the same applies, but your selection of added or substituted foods and combinations of foods will take into account their relative GI ranking.

The menus are calculated for a 20 g net carb allowance per day. Individual needs vary according to metabolism and activity levels. For a lower level, reduce the snacks and desserts that have the highest carb content, replacing them with protein foods if necessary. If you are on a higher level, spend your extra carbs on increased vegetables, salads, high fiber foods and berry fruits. Low carb bars, candy, snacks and the like should not form a significant part of daily intake. Dr Atkins intended them for emergency use, or to provide more choices in conjunction with eating healthy, whole foods. Consumption per day should certainly not exceed one bar or one shake or one slice of Atkins bread and the carb content must fit within the daily allowance.


Atkins low carb menu plan - Week 1

Day 1 Carbs
Breakfast Porridge Cookbook recipe 8-48-4 2.95
Lunch Sandwich made from 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  Ham 0.00
  30 g / 1 oz Cheddar cheese 0.10
  Green salad 0.30
  1 T real mayonnaise 0.16
140 ml / 5 oz home-made vanilla yoghurt Cookbook recipe 4-74-7 1.72
Dinner Cod in parsley sauce Cookbook recipe 5-95-9 1.66
6 brussels sprouts 7.60
Chocolate ice cream Cookbook recipe 4-144-14 2.17
Snacks Stick of celery 0.80
Smoked salmon roll-ups filled with 1 T cream cheese 0.44
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.42
Day 2 Carbs
Breakfast Scrambled eggs made with 2 eggs
2 flatbreads Cookbook recipe 3-93-9, toasted and buttered 1.20
Lunch Large chicken salad made up of: 1.32
  Cold chicken legs or breast 0.00
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  4 medium radishes 0.50
  2 T real mayonnaise 0.32
140 ml / 5 oz home-made orange yoghurt Cookbook recipe 4-74-7 1.72
Dinner Cauliflower cheese in a hurry Cookbook recipe 5-25-2 8.82
4 cherry tomatoes, grilled 1.50
Sugar-free jelly (gelatin dessert) served with: 0.00
2 T whipped cream 0.40
Snacks ¼ large red pepper 1.50
30 g / 1 oz Cheddar cheese 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.48
Day 3 Carbs
Breakfast Granola crunchy breakfast cereal Cookbook recipe 8-188-18 1.60
60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water 1.04
Lunch Sandwich made from 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  Chicken and bacon 0.00
  Green salad 0.30
  1 T real mayonnaise 0.16
140 ml / 5 oz home-made vanilla yoghurt Cookbook recipe 4-74-7 1.72
Dinner Pork chop with peanut & ginger sauce Cookbook recipe 6-26-2 1.87
1½ cups green beans 8.70
2 Scotch pancakes Cookbook recipe 4-114-11 with butter and/or sugar-free syrup 1.78
Snacks 2 sesame & cream cheese biscuits Cookbook recipe 3-33-3 1.08
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.77
Day 4 Carbs
Breakfast 5 cheese biscuits Cookbook recipe 3-33-3 1.50
Cold cuts (check labels for carb counts, especially on salami and avoid processed cheese slices) 0.40
5 cm / 2 in cucumber 0.90
4 cherry tomatoes 1.50
Lunch Quiche Cookbook recipe 5-55-5 3.34
Large green salad made up of:
  Salad leaves to loosely fill plate 1.00
  2 T real mayonnaise 0.32
140 ml / 5 oz home-made strawberry yoghurt Cookbook recipe 4-74-7 1.72
Dinner Creamy chicken and mushrooms Cookbook recipe 6-96-9 0.86
2 cups white cabbage 3.50
Rhubarb fool Cookbook recipe 4-44-4 1.45
Snacks ¼ large red pepper 1.50
Ham slices 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.29
Day 5 Carbs
Breakfast Porridge Cookbook recipe 8-48-4 2.95
Lunch Cheese on toast made from:
  2 toasted flatbreads Cookbook recipe 3-93-9 1.32
  30 g / 1 oz Cheddar cheese 0.10
  1 t tomato concentrate 0.90
Large salad made up of:
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  ¼ large red pepper 1.50
  2 T real mayonnaise 0.32
140 ml / 5 oz home-made lemon yoghurt Cookbook recipe 4-74-7 1.72
Dinner Steak 0.00
Half a small onion, fried 3.00
1 medium courgette (zucchini) 3.30
Sugar-free jelly (gelatin dessert) served with: 0.00
2 T whipped cream 0.40
Snacks 4 cherry tomatoes 1.50
Ham slices 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.21
Day 6 Carbs
Breakfast 2 flatbreads Cookbook recipe 3-93-9, toasted and spread with: 1.32
Butter and yeast extract 0.10
Lunch Large smoked mackerel salad made up of:
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  ¼ large red pepper 1.50
Smoked mackerel mixed with: 0.00
  3 T real mayonnaise 0.48
  1 t horseradish sauce 0.49
  Liquid or crushed tablet sweetener to taste 0.00
140 ml / 5 oz home-made coffee yoghurt Cookbook recipe 4-74-7 1.72
Dinner Crumbed plaice Cookbook recipe 5-75-7 0.88
2 cups broccoli 6.80
Shortbread Cookbook recipe 3-43-4 2.49
Snacks Stick of celery 0.80
30 g / 1 oz Cheddar cheese 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.68
Day 7 Carbs
Breakfast Mushroom omelette made with 3 eggs and: 1.80
7 medium button mushrooms 0.50
Lunch Sandwich made from 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  Tuna 0.00
  3 cm / 1 in cucumber, sliced 0.45
  2 T real mayonnaise 0.32
140 ml / 5 oz home-made banana yoghurt Cookbook recipe 4-74-7 1.72
Dinner Mince bolognese Cookbook recipe 6-46-4 5.45
4 stalks braised celery 3.20
Chocolate roll Cookbook recipe 3-163-16 2.45
Snacks 5 cheese biscuits Cookbook recipe 3-33-3 1.50
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.91


Atkins low carb menu plan - Week 2

Day 8 Carbs
Breakfast Granola crunchy breakfast cereal Cookbook recipe 8-188-18 1.60
60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water 1.04
Lunch Coronation chicken Cookbook recipe 6-116-11 4.06
Large salad made up of:
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  4 cherry tomatoes 1.50
140 ml / 5 oz home-made vanilla yoghurt Cookbook recipe 4-74-7 1.72
Dinner Fish cake Cookbook recipe 5-65-6 1.43
2 cups green cabbage 4.40
Quick cooked cheesecake Cookbook recipe 4-94-9 2.59
Snacks 4 medium radishes 0.50
Ham slices 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.40
Day 9 Carbs
Breakfast 2 poached eggs 1.20
2 flatbreads Cookbook recipe 3-93-9, toasted and buttered 1.32
Lunch Large hot frankfurter salad made up of:
  3 sliced & heated frankfurter sausages 2.10
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  ¼ large red pepper 1.50
  Dressing made from olive oil, 1 T vinegar & herbs 1.00
140 ml / 5 oz home-made butterscotch yoghurt Cookbook recipe 4-74-7 1.72
Dinner Avocado, prawn and strawberry salad Cookbook recipe 7-27-2 served with: 5.74
Iceberg lettuce 0.30
Halva Cookbook recipe 8-138-13 0.67
Snacks 4 cherry tomatoes
1.50
30 g / 1 oz Cheddar cheese 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.25
Day 10 Carbs
Breakfast 125 g / 4½ oz tinned mackerel in tomato sauce, warmed and served on: 4.25
1 flatbread Cookbook recipe 3-93-9, toasted and buttered 0.66
Lunch Sandwich made from 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  2 hard boiled eggs, mixed with: 1.20
  1 T real mayonnaise 0.16
  Cress 0.00
140 ml / 5 oz home-made coconut yoghurt (including 2 t unsweetened desiccated coconut) Cookbook recipe 4-7 1.96
Dinner 100% meat beefburgers (2) 0.20
2 cups cauliflower 7.00
Chocolate eclair Cookbook recipe 3-143-14 1.84
Snacks Cheese crisps Cookbook recipe 8-58-5 0.00
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.79
Day 11 Carbs
Breakfast Porridge Cookbook recipe 8-48-4 2.95
Lunch Large sardine salad made up of:
  Tinned sardines in olive oil 0.00
  Salad leaves to loosely fill plate 1.00
  ¼ large red pepper 1.50
  4 cherry tomatoes 1.50
  Dressing made from olive oil, 1 T vinegar and herbs (use oil from draining sardines) 1.00
140 ml / 5 oz home-made strawberry yoghurt Cookbook recipe 4-74-7 1.72
Dinner Crumbed chicken Cookbook recipe 6-106-10 0.78
2 cups broccoli 6.80
Sugar-free jelly (gelatin dessert) served with: 0.00
2 T whipped cream 0.40
Snacks 5 cm / 2 in cucumber dipped in: 0.90
1 T real mayonnaise 0.16
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.91
Day 12 Carbs
Breakfast 2 fried eggs and 3 rashers of bacon 1.20
7 medium button mushrooms, fried 0.40
Lunch Sandwich made with 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  Turkey breast 0.00
  1 T real mayonnaise 0.16
Stick of celery 0.80
4 cherry tomatoes 1.50
140 ml / 5 oz home-made vanilla yoghurt Cookbook recipe 4-74-7 1.72
Dinner Ratatouille Cookbook recipe 7-117-11, topped with: 9.68
60 g / 2 oz grated Cheddar cheese 0.20
Sugar-free jelly (gelatin dessert) served with: 0.00
2 T whipped cream 0.40
Snacks Packet of pork scratchings (check label) 0.00
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.08
Day 13 Carbs
Breakfast Granola crunchy breakfast cereal Cookbook recipe 8-188-18 1.60
60 ml / 2 fl oz mascarpone 'cream' made by diluting 2 T mascarpone with water 1.04
Lunch Large ham salad made up of:
  Ham off the bone 0.00
  Salad leaves to loosely fill plate 1.00
  5 cm / 2 in cucumber 0.90
  ¼ large red pepper 1.50
  4 medium radishes 0.50
  4 cherry tomatoes 1.50
  Dressing made from olive oil, 1 T vinegar & herbs 1.00
140 ml / 5 oz home-made butterscotch yoghurt Cookbook recipe 4-74-7 1.72
Dinner Stir-fried cod Cookbook recipe 5-85-8 6.00
200 g / 7 oz Chinese leaf, stir-fried 0.60
Rhubarb fool Cookbook recipe 4-44-4 1.45
Snacks 30 g / 1 oz Cheddar cheese 0.10
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 20.11
Day 14 Carbs
Breakfast Smoked haddock with a dab of butter 0.00
Lunch Sandwich made from 2 flatbreads Cookbook recipe 3-93-9 and filled with: 1.32
  Green salad 0.30
  Prawns 0.00
Marie Rose/Thousand Island dressing made with:
  2 T real mayonnaise 0.32
  ½ t tomato concentrate 0.45
  Liquid sweetener or part of a crushed sweetener tablet mixed in to taste 0.00
140 ml / 5 oz home-made banana yoghurt Cookbook recipe 4-74-7 1.72
Marie Rose/Thousand Island dressing made with:
Dinner Lamb casserole Cookbook recipe 6-86-8 8.33
1 medium courgette (zucchini) 3.30
Chocolate mascarpone Cookbook recipe 4-24-2 2.87
Snacks Ham off the bone 0.00
Other 200 ml / 7 fl oz unsweetened soya milk (0.6 g carb per 100 ml) in tea/decaffeinated coffee 1.20
Total carbs for day 19.81


Do you like the look of these recipes?

The Low Carb is Easy Cookbook

The Low Carb is Easy Cookbook

If you like the sound of some of the recipes mentioned in this menuplan, you can get them and many more - in all - in The Low Carb is Easy Cookbook. The cookbook can be used in both conventional cookbook and 'recipe software' mode. Interactive online features include the ability to personalise your own ingredients and quantities, modify and create your own recipes, and access the saved recipes from anywhere in the world.

As well as the menuplans, the Cookbook comes with:

  • The Easy Guide to Low Carb, Low GI and Low GL Diets
  • GI & GL Handy Reference Tables

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