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Meal Plans For the Atkins Diet

The Atkins diet limits the amounts of carbohydrates for daily consumption. The meal plans for the Atkins diet are not difficult but can be very time consuming for the average busy chief cook and bottle washer. Here are a couple of meal plans for the Atkins diet to save you a little time.

Try a little spaghetti for your meal plan on the Atkins diet. Not the kind made with pasta but spaghetti squash.

One cup of spaghetti squash contains 10 grams of carbohydrates; if you take out the fiber, it nets eight and is a great addition to a meal.

Low carbohydrate spaghetti sauce

4 cups of chopped fresh tomatoes

1 tablespoon of green bell pepper chopped

1 pound of ground beef fried with 2 tablespoons of onions chopped

1 cup of mushrooms

Salt, pepper, celery salt and garlic to taste.

4 grams of carbohydrate per cup.

Grated Parmesan cheese .20 grams per tablespoon or 1 gram for 5 tablespoons

Wedge of iceberg lettuce (1/6 of a head) 1 gram

Ranch salad dressing

1 cup of mayonnaise

3 tablespoons of sour cream

1 small spring onion

1 small clove of garlic minced

Salt and pepper to taste

Carbohydrates per tablespoon .05


1 cup of fresh blackberries topped with 1 tablespoon of Cool whip.

Net carbohydrates count: 7.2 grams

Total carbohydrate count for this menu depends on the serving size you choose. If you want 1 ½ cups of spaghetti squash, 2 cups of sauce, 2 tablespoons parmesan, the salad and 4 tablespoons of dressing and the dessert are only 31 grams of carbohydrates.

When you choose meal plans for the Atkins diet make sure you vary the vegetable selection. Most meats, poultry and fish contain no carbohydrates, except organ meats, breaded meats, mussels and oysters.

Another popular main dish for the Atkins diet is the Beef Roll Up You’ll need to start with:

Two pounds of beef round, cut ¼ inch thick slices

¼ cup Parmesan cheese

½ cup of fresh basil, chopped fine

2 ounces red bell peppers, roasted

2 cloves of garlic crushed

6 slices of thin sliced prosciutto

2 cups of tomato sauce

¼ cup of chopped onion

To prepare pound the meat thin and then sprinkle the top with salt and pepper. Put a little red pepper on each thin slice of meat, top with basil and the Parmesan cheese. Roll each piece tightly and brown in a heated pan containing oil, the crushed garlic and onion. Brown the rolled steak on all sides. Place the steak, garlic and onion in a baking dish, pour tomato sauce over the top of the ingredients and cover with foil. Bake at 300 degrees for 1-½ hours.

Net carbohydrates are 7 grams.

Cook one cup of peas and one cup of carrots together. Add a pat of butter and salt and pepper to taste.

Carbohydrates per ½ serving: 7 grams.

Iceberg lettuce salad (1/6 head) with ¼ tomato chopped and ¼ stalk of chopped celery.

Carbohydrate count 3 grams.

Add bacon to the ranch dressing from the previous meal.

Carbohydrates per serving .5

2 sliced fresh apricot Carbohydrate count 6

Total carbohydrate count for the meal if you eat one beef roll up and ½ cup of peas and carrots is almost 20.5 grams.

There are many different low carbohydrate foods to choose from and the main course is the easiest since meat is low in carbohydrates. When you make meal plans for the Atkins diet make sure you record the carbohydrate count in a book. After a few months you have ready made menus at the tip of your fingers.

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