Meat, Meat, and More Meat: an Atkins Diet Menu

An Atkins diet menu is obviously based around an Atkins diet, named after Dr. Atkins who first proposed the idea in the 1970s. The Atkins diet is a high protein, high fat, low carb, low sugar diet. The theory is that the carbohydrates (carbs) and sugars add weight in most people, and therefore cutting them out of the diet. Eventually once the dieter wants to move on from weight loss to weight maintenance, he or she will slowly introduce more carbs until finding that balance where the dieter neither loses nor gains weight.

An Atkins diet menu will generally be very heavy on proteins and fats, and as low as possible on carbs. While some semblance of a balance may occur later, early on this is especially the case since the Atkins diet demands a sudden and huge shift to proteins early on. The proteins allowed include all types of meat, fish, poultry, and eggs, as well as the pure fats that come from olive oil, butter, and mayonnaise. Only a measly 20 grams of carbs per day are supposed to be allowed during this time, and even those only come from vegetables such as broccoli, salad, and asparagus. No bread, grains, starchy vegetables or fruit allowed!

A sample of a one day Atkins diet menu might look like this:

• Breakfast: Two fried eggs and bacon, plus a cup of decaffeinated coffee
• Lunch: Chicken breast topped with melted cheese and 170g mixed lettuce leaves mixed/tossed with olive oil.
• Dinner: Steak and eggs, with a small amount of sautéed spinach
• Snack: Beef Jerky

As you can see an Atkins menu meal features a lot of meat, protein, and fat, and is short on fruits and veggies. There can be some good variation. An alternative menu for Atkins, reaching across the board for acceptable proteins, might look like this:

• Breakfast: Omelet with feta cheese and bacon
• Lunch: Chicken salad with ranch dressing and egg
• Dinner: Fried fish with a small side of broccoli
• Snack: Tuna melt

There are many options for the specifics of each meal, and as long as you stay within the boundaries of proteins versus carbs, feel free to experiment with whatever meal works for you.

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