Phase 1 Made Easy Full 12-12-2013v2

Net Carbs: 6g

Net Carbs: 2g

Net Carbs: 3g

Net Carbs: 3.6g

Net Carbs: 7.2g

Net Carbs: 5.4g

Net Carbs: 1g

Net Carbs: 6g

Net Carbs: 2g

Net Carbs: 7.9g

Net Carbs: 3g

Net Carbs: 3.8g

Net Carbs: 5.7g

Net Carbs: 2.7g

Net Carbs: 7g

Net Carbs: 7g

Net Carbs: 2g

Net Carbs: 2g

Net Carbs: 3.3g

Net Carbs: 6.6g

Net Carbs: 4.8g

Net Carbs: 2.3g

Net Carbs: 7g

Net Carbs: 3g

Net Carbs: 4.6g

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 7.2g

Net Carbs: 1g

Net Carbs: 6.5g

Net Carbs: 5g

Net Carbs: 3.2g

Net Carbs: 6.6g

Net Carbs: 1g

Net Carbs: 4.7g

Total Net Carbs: 21.8g Total Net Carbs: 22.3g Total Net Carbs: 22.2g Total Net Carbs: 20.9g Total Net Carbs: 21.7g Total Net Carbs: 21.7gTotal Net Carbs: 20.5g

Beef Sauted with Green Bell Pepper and Onions, Topped with

Cheese

Atkins Frozen Chicken &

Broccoli Alfredo with Mixed Green

Salad

Atkins Advantage Milk Chocolate Delight Shake

Green Bell Pepper with Ranch Dressing

Atkins AdvantageChocolate Chip

Granola Bar

Eggs Scrambled with Sauted Onions and

Cheddar Cheese

Filet of Fish with Herb Butter, Broccoli

and Salad

Atkins Advantage Vanilla Shake

Atkins Advantage Coconut Almond

Delight Bar

Atkins Frozen Roast Turkey Tenders with

Herb Pan Gravy

Atkins Advantage StrawberryAlmond Bar

Atkins Frozen Meatloaf with

PortobelloMushroom Gravy

Red Bell Pepper with Greek Vinaigrette

Celery Stickswith Cheddar

Chef Salad ofChicken, Bacon,

Tomato, Avocadoand Dressing

Red Bell Pepper Filled with Creamy Eggs

and Spinach

Atkins Frozen Crustless Chicken

Pot Piewith Extra Veggies

Atkins Advantage Caf Caramel Shake

Cucumber withGreek Vinaigrette

Atkins AdvantageChocolate Peanut

Butter Bar

Tomato, Avocado, Spinach and

Monterey Jack Stacks

Pork Chop with Cauliower andMixed Greenswith Avocado

Caprese Salad

Atkins Advantage Caramel Chocolate Peanut Nougat Bar

Atkins FrozenChicken Marsala

Atkins Frozen Tex-Mex Scramble

Blue Cheese Burger with Avocado, Tomato

and Grilled Zucchini

Atkins Day Break Cranberry

Almond Bar

Atkins AdvantageVanilla Shake

Canned Tuna with Snap Peas, Red Bell Pepper and Tomato

Atkins Frozen Farmhouse-Style

Sausage Scramble

Chicken Breast with Broccoli and Mixed

Green Salad

Zucchini andCheddar Cheese

Atkins Advantage Strawberry Shake

Atkins Frozen Italian Sausage

Primavera with a Salad

Add Atkins Endulge Treats to your meal plan as desired!

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

to create, customize and saveyour own personal meal plans!www.atkins.com/ezphase1

JOIN NOWPHASE 1 MADE EASY Week 1

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 3.9g

Net Carbs: 3g

Net Carbs: 8.4g

Net Carbs: 8g

Net Carbs: 1g

Net Carbs: 2g

Net Carbs: 3.2g

Net Carbs: 7.6g

Net Carbs: 3g

Net Carbs: 1.4g

Net Carbs: 7.9g

Net Carbs: 2g

Net Carbs: 6.8g

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 2g

Net Carbs: 5.8g

Net Carbs: 7.2g

Net Carbs: 5.9g

Net Carbs: 3g

Net Carbs: 4.5g

Net Carbs: 1g

Net Carbs: 7g

Net Carbs: 5g

Net Carbs: 2.9g

Net Carbs: 6g

Net Carbs: 2g

Net Carbs: 6.3g

Net Carbs: 3g

Net Carbs: 2.2g

Net Carbs: 6.6g

Net Carbs: 5.1g

Net Carbs: 5g

Total Net Carbs: 22.3g Total Net Carbs: 21.8g Total Net Carbs: 21.1g Total Net Carbs: 22g Total Net Carbs: 21.4g Total Net Carbs: 22.2gTotal Net Carbs: 21.9g


Sausage Scramble

Ham on Romaine, Tomato and

Avocado Salad

Atkins Advantage Mocha Latte Shake

Atkins Advantage Caramel Chocolate Peanut Nougat Bar

Grilled Chicken and Yellow Squash over

Salad Greens

Cheese and Spinach Omelet Topped with Avocado and Salsa

Atkins Frozen Roast Turkey Tenders with

Herb Pan Gravyand a Salad

Atkins Advantage Vanilla Shake

Zucchini andCheddar Cheese

Atkins Advantage Chocolate Peanut

Butter Bar

Atkins Advantage Chocolate Chip

Granola Bar

Pork Chop with Cheddar-Cauliower

Mash and Salad

Celery Sticks with Monterey Jack Cheese

Atkins Advantage Caf Caramel Shake

Atkins Frozen Chicken & Broccoli

Alfredowith a Salad

Atkins FrozenTex-Mex Scramble

Steak withAsparagus and Salad

Atkins Advantage Dark Chocolate

Royal Shake

Chopped Tomato withRanch Dressing

Atkins Advantage Peanut FudgeGranola Bar

Tomato, Bacon, Eggand Cheddar

Atkins Frozen Sesame Chicken

Stir-Fry

Atkins AdvantageCaramel Chocolate

Nut Roll Bar

Atkins AdvantageStrawberry Shake

Tuna-Celery Salad in Avocado Halves


Sausage Scramble

Pan-Fried Chicken over Arugula with

Tomatoes and Avocado

Cherry Tomatoes with Gouda Cheese

Atkins AdvantageMilk Chocolate Delight Shake

Atkins FrozenBeef Merlot

Atkins Advantage Peanut Butter Granola Bar

Atkins Frozen Crustless Chicken

Pot Pie

Avocado andRanch Dressing

Cherry Tomatoesand Aioli

Atkins Frozen Italian Sausage Primavera

with a Salad

Add Atkins Endulge Treats to your meal plan as desired!

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


JOIN NOWPHASE 1 MADE EASY Week 2


JOIN NOW

Proteins Steak or HamburgerChickenEggsHam or Pork ChopCanned Tuna or Fish FiletBacon or Sausage

Dairy/CheeseButterCreamCheddar CheeseMonterey Jack CheeseBlue CheeseMozzarella Cheese

VegetablesHass AvocadosBaby SpinachBroccoli FloretsCauliowerCeleryLettuce Mixed GreensOnionGreen or Red Bell PepperTomatoZucchiniSnap PeasCucumber

Sauces/CondimentsCreamy Italian DressingItalian DressingRanch DressingGreek VinaigretteBlue Cheese DressingExtra Virgin Olive OilHerb ButterHollandaise SauceMayonnaise*

Atkins ProductsAtkins BarsAtkins ShakesAtkins Frozen Meals

Proteins Steak or HamburgerChickenEggsHam or Pork ChopCanned Tuna or Fish FiletBacon or Sausage

Six new items for the Week 2 shopping list appear in italics.* Select sauces and condiments without added sugar.

Dairy/CheeseCheddar CheeseMonterey Jack CheeseGouda

VegetablesHass AvocadosBaby SpinachCauliowerCeleryLettuce Mixed GreensTomatoZucchiniAsparagusYellow Squash

Sauces/CondimentsCreamy Italian DressingItalian DressingRanch DressingExtra Virgin Olive OilMayonnaise*Sweet Mustard DressingAioliSalsa

Atkins ProductsAtkins BarsAtkins ShakesAtkins Frozen Meals

Week 1

Week 2

PHASE 1 MADE EASY Shopping List

3.2g 6.6g

1 small zucchini cut into sticks1 Ounces Cheddar

Servings: 1 Nutritional Information Per Serving:Fiber 1.1g Protein 12g Fat 14.5g Calories 191.4

Ingredients

Enjoy the zucchini with the Cheddar cheese.1.

Directions

Zucchini and Cheddar Cheese Atkins Frozen Italian SausagePrimavera with a Salad

1 Serving Atkins Frozen Italian Sausage Primavera1 Cup mixed greens1 Serving Creamy Italian Dressing

Servings: 1 Nutritional Information Per Serving:Fiber 8.8g Protein 17.5g Fat 34.4g Calories 437.5

Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad.Please follow package instructions for the frozen meal.Toss mixed greens with dressing.

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Directions

4.7g

Chicken Breast with Broccoliand Mixed Green Salad

6 Ounces chicken breast1 Cup fresh broccoli orets1 Serving Hollandaise Sauce2 Cups mixed greens1 Serving Creamy Italian Dressing

Servings: 1 Nutritional Information Per Serving:Fiber 7.5g Protein 41g Fat 32g Calories 492.5

Ingredients

Use the Atkins recipe to make Hollandaise Sauce for the broccoli and Creamy Italian Dressing for the salad. Prepare chicken breast by seasoning with salt and freshly ground black pepper then grill, pan fry, poach or bake until no longer pink in the center and juices run clear. Steam broccoli until tender. Make Hollandaise sauce while broccoli and chicken are cooking. Serve with the broccoli. Toss the greens with the dressing and serve with the chicken and broccoli.

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Directions

TotalNet

Carbs

PHASE 1 MADE EASY Week 1 Recipes

6g

Beef Sauted with Green Bell Pepperand Onions Topped with Cheese

5 Ounces ground beef1 Tablespoon extra virgin olive oil Cup chopped green bell pepper Cup chopped onion Cup shredded Cheddar

Servings: 1 Nutritional Information Per Serving:Fiber 6.0g Protein 43g Fat 47g Calories 628

Ingredients

Saut ground beef in a skillet over medium-high heat with small amount of cooking oil for 1-2 minutes. Add green bell pepper and onions.Saut until beef is browned and the peppers and onions are soft. Add salt and pepper to taste. Drain o any excess fat and put onto a serving plate. Sprinkle cheese on top and allow to melt. Serve immediately.

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3.6g 7.2g

1 Cup sliced green bell pepper1 Serving Ranch Dressing


Ingredients

Use the Atkins recipe to make Ranch Dressing. Slice green bell pepper and serve with dressing for dipping.

1.2.

Directions

Green Bell Pepperwith Ranch Dressing

Atkins Frozen Chicken & BroccoliAlfredo with Mixed Green Salad

1 Serving Atkins Frozen Chicken and Broccoli Alfredo1 Cups mixed greens1 Serving Creamy Italian Dressing


Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad.Please follow package instructions for the frozen meal.Toss the mixed greens with the dressing.

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Directions

TotalNet

Carbs


7.9g

Filet of Fish with Herb Butter,Broccoli and Salad

5.4g

Eggs Scrambled with SautedOnions and Cheddar Cheese

1 Teaspoon vegetable oil Cup onion, chopped2 large eggs Cup Cheddar cheese, shredded

Servings: 1 Nutritional Information Per Serving:Fiber 0.5g Protein 19.5g Fat 23g Calories 311

Ingredients

Heat oil in a skillet over medium-high heat. Add onions and saut for 3 minutes until tender. Add eggs and cheese and scramble together, cooking until eggs are set. Season with salt and freshly ground pepper. Serve immediately.

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Directions

6 Ounces let of whitesh2 Cups fresh broccoli orets1 Serving Herb-Butter Blend2 Cups mixed greens Hass avocado1 Serving Italian Dressing

Servings: 1 Nutritional Information Per Serving:Fiber 12g Protein 39.5g Fat 55g Calories 699

Ingredients

Use the Atkins recipe to make Herb-Butter Blend for the sh and Italian Dressing for the salad.Season let with salt and freshly ground black pepper. Place let on a piece of aluminum foil and top with Herb-Butter Blend. Bring all edges up to the top and seal forming a packet. Bake at 350F for 10 minutes or until cooked through. Steam broccoli (or alternatively place into packet with the sh and cook together) until tender.Combine salad ingredients and toss with dressing. Serve immediately with sh and broccoli.

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Directions

3.8g

Cup chopped red bell pepper1 Serving Greek Vinaigrette

Servings: 1 Nutritional Information Per Serving:Fiber 1.5g Protein 1g Fat 21.5g Calories 207

Ingredients

Use the Atkins recipe to make Greek Vinaigrette. Chop the red bell pepper and drizzle with dressing.

1.2.

Directions

Red Bell Pepper withGreek Vinaigrette

TotalNet

Carbs


5.7g

Chef Salad of Chicken, Bacon,Tomato, Avocado and Dressing

1 Piece bacon6 Ounces chicken breast1 Cup mixed greens medium tomato, chopped Hass avocado, sliced Cup diced Monterey Jack cheese1 Serving Blue Cheese Dressing


Ingredients

Use the Atkins recipe for Blue Cheese Dressing on this salad.Cook bacon and drain o excess fat. Crumble when cool and set aside. Poach chicken in 1 inch of water in a skillet over medium heat until it is no longer pink in the center and juices are clear; about 8 minutes. Cool and chop into bite sized pieces or strips. Season with salt and pepper.Assemble all ingredients and toss with dressing. Top with crumbled bacon.

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Directions

7g

medium red bell pepper1 Tablespoon olive oil2 Cups baby spinach2 large eggs2 Tablespoons heavy cream Cup shredded Monterey Jack cheese


Ingredients

Cut bell pepper in half. Slice small slice o the bottom so it will stand up right (be sure not to cut too much otherwise lling will drain out). Place in a pan with a small amount of water and steam over medium heat until the pepper is tender. Set aside on a serving plate. Saut the spinach in the oil until wilted. While cooking, beat the eggs with the cream and add the cheese (reserve a small amount for serving). Pour the egg mixture into the pan with the spinach and cook over medium heat until the eggs are set but have a creamy texture (do not over cook) and season with salt and freshly ground black pepper. Spoon the egg mixture into the pepper, top with reserved cheese and serve immediately.

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Directions

Red Bell Pepper Filled withCreamy Eggs and Spinach

2.7g

Celery Sticks with Cheddar

2 celery stalks2 Ounces Cheddar

Servings: 1 Nutritional Information Per Serving:Fiber 2g Protein 14.1g Fat 18.8g Calories 243.5

Ingredients

Cut celery into sticks and enjoy with the cheese.1.

Directions

TotalNet

Carbs


3.3g 4.8g

Tomato, Avocado, Spinachand Monterey Jack StacksCucumber with Greek Vinaigrette

Cup sliced cucumber1 Serving Greek Vinaigrette

Servings: 1 Nutritional Information Per Serving:Fiber 0.5g Protein 0.5g Fat 21g Calories 195.5

Ingredients

Use the Atkins recipe to make Greek Vinaigrette. Slice the cucumbers or cut into sticks. Enjoy with the dressing.

1.2.

Directions

2 Cups chopped spinach1 Teaspoon olive oil1 small tomato Hass avocado, sliced1 Ounce-weight Monterey Jack cheese

Servings: 1 Nutritional Information Per Serving:Fiber 7g Protein 11g Fat 24g Calories 289.5

Ingredients

Wilt spinach in a saut pan with 1 tsp oil; about 5 minutes. Layer tomato, avocado and spinach equally on 2 halves of the tomato in the saut pan. (Cut top and bottom of tomato so that it will not rock.) Place cheese sliced or shredded on top, cover with a lid (a little water may be added to the pan and put back onto the heat) to melt the cheese. Serve immediately seasoned with salt and freshly ground black pepper or a sprinkle of paprika.

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Directions

Atkins Frozen Crustless ChickenPot Pie with Extra Veggies

6.6g

1 Serving Atkins Frozen Crustless Chicken Pot Pie1 Cup broccoli orets1 Tablespoon extra-virgin olive oil


Ingredients

Please follow package instructions for the frozen meal.While the frozen meal is cooking, steam the broccoli until tender-crisp. Toss with olive oil and eat as a side with the frozen meal or mix in once it is heated through.

1.2.

Directions

TotalNet

Carbs


2.3g

5 cherry tomatoes2 Ounces fresh mozzarella cheese1 Tablespoon extra-virgin olive oil1 Tablespoon fresh basil, julienned

Servings: 1 Nutritional Information Per Serving:Fiber 1g Protein 10g Fat 27.5g Calories 294

Ingredients

Slice tomatoes and mozzarella.Drizzle with olive oil.Julienne the fresh basil leaves and sprinkle on top. Serve immediately.

1.2.3.

Directions

Caprese Salad Canned Tuna with Snap Peas,Red Bell Pepper and TomatoPork Chop with Cauliower and

Mixed Greens with Avocado

4.6g 7.2g

7 Ounces bone-in pork chop Cup cauliower orets1 Cup mixed greens Hass avocado1 Serving Sherry Vinaigrette

Servings: 1 Nutritional Information Per Serving:Fiber 7g Protein 45g Fat 36g Calories 543

Ingredients

Use the Atkins recipe to make Sherry Vinaigrette for the salad. Grill or pan-fry the pork chop, seasoned with freshly ground black pepper and salt, until no longer pink in the center and internal temperature reaches 160F. While the pork is cooking, place cauliower in a steamer basket over a pot with boiling water. Cook for 10-12 minutes until tender, drain o water and place on a serving plate. Combine the mixed greens and avocado then toss with the dressing. Serve immediately with the cauliower and pork chop.

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Directions

4 Ounces canned tuna in water, drained2 Tablespoons mayonnaise Cup chopped snap peas (with pod) Cup chopped red bell pepper1 medium tomato, chopped


Ingredients

An alternative serving method for this salad is to hollow out the tomato instead of chopping it, then serve it stued with the tuna, mayonnaise, snap peas and red bell pepper combination.Drain the tuna.Combine tuna with the mayonnaise until thoroughly blended. Add the snap peas, red bell pepper and tomato.

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Directions

TotalNet

Carbs


6.5g

6 Ounces ground beef1 Tablespoon crumbled blue cheese1 medium zucchini, cut into rounds or sticks1 Tablespoon olive oil Hass avocado1 Piece -inch tomato slice

Servings: 1 Nutritional Information Per Serving:Fiber 6.5g Protein 40g Fat 44.5 Calories 600

Ingredients

Preheat a grill. Combine the ground beef and blue cheese till thoroughly mixed (or form hamburger patty around the blue cheese to encase it in the center). Season with salt and freshly ground black pepper. Lightly coat the zucchini with olive oil and season with salt and freshly ground black pepper. Grill the burger and zucchini over medium-high heat until the burger is cooked through and the zucchini are tender.Top burger with sliced avocado and tomato. Serve with the grilled zucchini.

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Directions

Blue Cheese Burger with Avocado,Tomato and Grilled Zucchini

TotalNet

Carbs


2.2g

Hass avocado1 Serving Ranch Dressing

Servings: 1 Nutritional Information Per Serving:Fiber 4g Protein 1.5g Fat 32.5g Calories 318

Ingredients

Use the Atkins recipe for Ranch Dressing.Slice avocado and drizzle with dressing.

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Directions

Avocado and Ranch Dressing

5.1g

Cherry Tomatoes and Aioli

10 cherry tomatoes1 Serving Aioli


Ingredients

Use the Atkins recipe to make Aioli. Enjoy the tomatoes dipped into the aioli.

1.2.

Directions

6.6g

Atkins Frozen Italian SausagePrimavera with a Salad

1 Serving Atkins Frozen Italian Sausage Primavera1 Cup mixed greens1 Serving Creamy Italian Dressing


Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad.Please follow package instructions for the frozen meal.Toss mixed greens with dressing.

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Directions

TotalNet

Carbs


1 Tablespoon olive oil2 Cups fresh baby spinach2 large eggs, lightly beaten1 Ounce shredded Monterey Jack cheese Hass avocado, sliced or chopped1 Serving Salsa Cruda

8.4g 8g3.9g

Grilled Chicken and YellowSquash over Salad Greens

6 Ounces chicken breast13 medium yellow squash, sliced into rounds1 Cup mixed greens1 Servings Italian Dressing (3 Tbsp)

Servings: 1 Nutritional Information Per Serving:Fiber 2g Protein 38g Fat 36g Calories 492.5

Ingredients

Heat grill to medium, or heat broiler. Meanwhile, spoon 1 tablespoon salad dressing over chicken breast, and coat thoroughly. Sprinkle with salt and pepper. Allow to stand until grill is ready. In a medium bowl, toss squash slices with 1 tablespoon salad dressing until coated on all sides. Sprinkle with salt and pepper. Arrange chicken breast and squash slices in a single layer on grill. Cook squash just until partially softened, 2 to 3 minutes per side. Transfer to a plate. Remove chicken from grill when it is no longer pink in the center and its juices run clear.Toss the greens with the remaining 1 tablespoon of the salad dressing. Serve the grilled chicken and squash over the mixed greens.

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Directions

Cheese and Spinach Omelet Toppedwith Avocado and Salsa


Ingredients

Use the Atkins recipe to make Salsa Cruda or use 2 tablespoons of no-sugar-added salsa.Saut spinach in a nonstick skillet with tablespoon oil over medium high heat until wilted. Remove and set aside. Lightly beat the eggs with salt and freshly ground black pepper.Add tablespoon oil to the same skillet used for the spinach then add the eggs. Cook for 3 minutes, ip over, and continue to cook on the other side for 2 minutes. Add the cheese and sauted spinach to half of the omelet. Flip other half over top. Cook an additional 1-2 minutes to melt cheese. Top with avocado and salsa.

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Directions

Ham on Romaine, Tomatoand Avocado Salad

3 Cups shredded Romaine lettuce1 large tomato, diced Hass avocado, sliced or chopped1 Serving Sweet Mustard Dressing4 Ounces ham, diced


Ingredients

Use the Atkins recipe to make Sweet Mustard Dressing. Combine the Romaine, tomato and avocado with the dressing. Arrange ham on top and enjoy.

Directions1.2.

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TotalNet

Carbs


3.2g

Zucchini and Cheddar Cheese

1 small zucchini cut into sticks1 Ounces Cheddar cheese


Ingredients

Enjoy the zucchini with the Cheddar cheese. 1.

Directions

1.4

1 medium celery stalk2 Ounces Monterey Jack cheese


Ingredients

Cut celery into sticks and enjoy with the cheese.1.

Directions

Celery Sticks withMonterey Jack Cheese

7.6

1 Serving Atkins Frozen Roast Turkey Tenders with Herb Pan Gravy1 Cup mixed greens1 Serving Creamy Italian Dressing


Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad. Please follow package instructions for the frozen meal.Toss the mixed greens with the dressing.

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Directions

Atkins Frozen Roast Turkey Tenderswith Herb Pan Gravy and a Salad

TotalNet

Carbs


6 Ounces pork chop with bone113 Cups fresh cauliower orets1 Tablespoon extra-virgin olive oil Cup shredded Cheddar2 Cups hearts of Romaine1 Serving Creamy Italian Dressing

6.8g 5.8g

Pork Chop with Cheddar-Cauliower Mash and Salad

Chopped Tomato withRanch Dressing

Servings: 1 Nutritional Information Per Serving:Fiber 6.5g Protein 47.5g Fat 43g Calories 623.5

Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad. Generously salt and pepper the pork chop, then bake in a preheated oven set to 350F for 10-15 minutes or until browned and no longer pink in the center. Steam cauliower over medium heat in a steamer basket for 5 minutes or until tender. Place in bowl with the olive oil and mash with a fork. Blend in cheese and allow to melt. Stir once melted until combined.Combine Romaine lettuce with dressing and serve immediately with the pork chop and Cheddar-Cauliower Mash.

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Directions

1 large tomato, diced1 Serving Ranch Dressing


Ingredients

Use the Atkins recipe to make Ranch Dressing. Chop tomato and drizzle with dressing. Alternatively, cut tomato into wedges and dip into dressing.

1.2.

Directions

7.9g

1 Serving Atkins Frozen Chicken and Broccoli Alfredo2 Cups mixed greens1 Serving Creamy Italian Dressing


Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad.Please follow package instructions for the frozen meal.Toss the mixed greens with dressing.

1.

2.3.

Directions

Atkins Frozen Chicken & BroccoliAlfredo with a Salad

TotalNet

Carbs


7.2g

6 Ounces top sirloin steak7 asparagus spears1 Tablespoons olive oil2 Cups mixed greens Cup chopped red bell pepper1 Serving Creamy Italian Dressing


Ingredients

Use the Atkins recipe to make Creamy Italian Dressing for the salad. Preheat a grill. Season steak with salt and freshly ground black pepper. Coat asparagus with olive oil and season with salt and freshly ground black pepper. Begin grilling steak. Cook for about 5 minutes on each side or until desired temperature. Grill the asparagus for 2 minutes on one side, ip, then an additional 2 minutes or until tender. Combine the greens and red bell pepper then toss with dressing. Serve immediately with the steak and asparagus

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Directions

Steak with Asparagus and Salad

5.9g

1 large tomato2 Pieces sliced bacon Cup shredded Cheddar1 large egg1 Tablespoon extra-virgin olive oil


Ingredients

Slice tomato into 2-3 thick slices. Season with salt and freshly ground black pepper.Cook bacon until crispy. Remove excess oil with a paper towel and layer onto the tomato slices.Pan-fry egg in the same pan as the bacon using 1 tablespoon of oil. Layer egg on top of bacon and then add cheese to the top, broil for one minute or microwave for 30-60 seconds to melt cheese.

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Directions

Tomato, Bacon, Egg and Cheddar Tuna-Celery Saladin Avocado Halves

5 Ounces tuna canned in water, drained2 celery stalks, diced2 Tablespoons mayonnaise1 Hass avocado

4.5g

Servings: 1 Nutritional Information Per Serving:Fiber 11.5g Protein 39g Fat 44g Calories 606.5

Ingredients

Drain tuna and place in a bowl. Add chopped celery and mayonnaise. Thoroughly combine and season to taste with salt and freshly ground black pepper. Cut avocado in half lengthwise, carefully remove the peel and seed. Using an ice cream scoop divide tuna salad into the wells of the avocado and serve immediately.

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Directions

TotalNet

Carbs


1 Tablespoon6 Ounce-weights boneless chicken breast2 Cups arugula, chopped8 cherry tomatoes, halved Hass avocado, sliced1 Ounce crumbled feta cheese1 Serving Sweet Mustard Dressing

2.9g 6.3g

5 cherry tomatoes1 Ounce Gouda cheese


Ingredients

Arrange cherry tomatoes and Gouda cheese on a plate.1.

Directions

Cherry Tomatoes with Gouda Cheese Pan-Fried Chicken over Arugulawith Tomatoes and Avocado

Servings: 1 Nutritional Information Per Serving:Fiber 7g Protein 39.5g Fat 44.5g Calories 597

Ingredients

Use the Atkins recipe to make Sweet Mustard Dressing for the salad.Season chicken with salt and freshly ground black pepper. Pan-fry in a skillet with the olive oil over medium-high heat until no longer pink in the center and nicely browned. Cut into slices or 1-inch pieces, set aside.Place arugula, tomatoes, and sliced avocado into a small bowl. Toss gently with dressing and season with salt and freshly ground black pepper.Top with grilled chicken. Serve immediately.

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Directions

TotalNet

Carbs


Documents

Phase 1 Made Easy Full 12-12-2013v2