
7-day low-carb diet meal plan
Meal plan
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Meal Plans
Sunday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your sunday off right.
Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.

Meal Plans
Monday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your monday off right
Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Meal Plans
Tuesday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your tuesday off right
Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.

Meal Plans
Wednesday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your wensday off right
Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

Meal Plans
Thursday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your thursday off right
Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.

Meal Plans
Friday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your friday off right
Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Meal Plans
Saturday
Our amazing recipes can make your keto lifestyle simple and delicious. Here are a few recipes to start your saturday off right
Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Experts in Field
Here is a list of common Keto Question
Please look through our FAQ for more information, as well as our discord community.
Why is it that conventional diets don't work?
Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make up the majority of our diet and have significant implications for our health including hormone balance.
How is weight loss achieved on ketogenic diets?
This is probably the most commonly asked question, as many people are concerned about the real effects of ketosis. Does ketosis work? There are three main effects of low-carb diets which I have covered.
What is insulin and what does it do?
Insulin is one of the most important hormones. It is secreted by the pancreas and is what ketogenic diets mostly focus on, as it affects body fat and metabolism of carbohydrates. It is effectively a storage hormone, responsible for moving nutrients out of the blood stream and into target tissues. Its other job is to regulate your blood sugar level.
Do I need to count calories? Do calories matter?
It’s a common misconception that you can eat an unlimited amount of calories and still lose weight. Although this doesn’t happen often, you can put on weight even on a low-carb diet. Low-carb ketogenic diets have natural appetite suppressing effects This is why you’ll eat less and won’t need to count calories which is one of the main effects of the ketogenic diet.
How do I track my macros / my carb intake?
Together with my partner, we have developed an app specifically for this purpose. The KetoDiet app will help you track macronutrients, electrolytes so you can achieve your goals – whether it’s losing weight or simply eating real food! For more about our app, read this post: KetoDiet App FAQ
How long does it take to get into ketosis?
It usually takes 2-3 days to enter ketosis if you keep within your optimal net carbs limit. You can speed this process up by exercising to accelerate the depletion of glycogen in your body. If you are quite sedentary, it may take up to a week based on experience. Once you stick to the plan, it’s actually easy to get into ketosis, as you will find out using ketone detection strips or blood ketone meter.
What is keto-adaptation?
Keto adaptation occurs when the body shifts away from glucose and towards fat metabolism. The adaptations to ketosis are complex and involve most systems of the body. The major adaptations occur in the body’s tissues, especially the brain, liver, kidney and muscles (Lyle McDonald, The Ketogenic Diet, chapter 5, 1998).
How often and how much should I eat?
Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognise when you’ve had enough. There is no reason to clear the plate completely if you feel full. It’s your health and there is nothing wrong about that.