ATKINS 20® Notes: Dessert Menu Plan

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Atkins Plus Vanilla Shake 2 hardboiled eggs 1 serving Smoked Salmon, 1 servingAtkins Cheddar Raspberry Omelet 1 serving Poached Eggs with 1 serving Sausage Sautéed 1 serving Fluffy blended with: 1 stick string cheese Tomato and Cream Cheese* with SautéedChia Bar Tomato Cheddar and Tomato* with Red and Green Bell Flax Waffles* 1 cup spinach and Zucchini* Pepper and Cheddar* 1 tbsp butter 2 tbsp heavy cream 1/8 tsp cinnamon BREAKFAST

Net Carbs 2g • FV 0g Net Carbs 1g • FV 0g Net Carbs 4g • FV 3g Net Carbs 5g • FV 3g Net Carbs 2g • FV 1g Net Carbs 6g • FV 5g Net Carbs 2g • FV 0g

1/2 cup sliced red pepper Atkins Peanut Fudge Atkins Strawberry Shake Atkins Chocolate Almond Atkins Dark Chocolate Royale Atkins Lemon Bar Atkins Café Caramel Shake 1/2 cup sliced cucumber Granola Bar Caramel Bar Shake 1 stick string cheese SNACK

Net Carbs 4g • FV 4g Net Carbs 4g • FV 0g Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g Net Carbs 3g • FV 0g

2 servings Classic Egg 5 oz chicken thigh, cooked 1 serving Lemon Zest 1 serving Chicken-Portobello 1 serving Chef Salad of 1 serving Ham, Muenster, 1 serving Lettuce Salad* 2 cups baby greens Tuna Salad* Broilers* Chicken, Bacon, Tomato, and Asparagus Roll-ups* Wrapped Chicken Burger on top of: 1/2 cup sliced red pepper 1/2 cup sliced cucumber Avocado and Cheese* 1/2 cup sliced cucumber with Avocado and Tomato* 1 cup baby spinach 1/2 cup sliced cucumber dressed with 1/2 medium red pepper

LUNCH 1 tbsp grated parmesan 1/2 avocado 2 tbsp Ranch Dressing* cheese 2 tbsp Ranch Dressing*

Net Carbs 4g • FV 1g Net Carbs 8g • FV 7g Net Carbs 5g • FV 2g Net Carbs 4g • FV 4g Net Carbs 5g • FV 4g Net Carbs 3g • FV 2g Net Carbs 7g • FV 7g

Atkins Endulge Peanut Atkins Endulge Lemon Tart Atkins Endulge Pecan Atkins Endulge Dark Atkins Endulge Chocolate Atkins Endulge Strawberry Atkins Endulge Nutty Fudge Butter Cups Dessert Bar Caramel Clusters Chocolate Covered Coconut Bar Cheesecake Dessert Bar Brownie Peppermint Patty SNACK

Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g Net Carbs 2g • FV 0g Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g

1 serving Mackerel Fillets 1 serving Grilled Chicken 1 serving Grilled Steak with 1 serving Turkey Burger with Mustard-Rosemary 1 serving Five Spice Chicken 1 serving Lamb Chops with 1 serving Asian with Asparagus and Tomato Peppers and Onions* with Chipotle Aioli, Mayonnaise* with Gingered Zucchini Moroccan Rub* Steak Salad* Salad* Tomato and Pickled 2 cups baby greens Noodles and Mushrooms* & 2 cups baby greens Onions over Greens* 1/2 cup sliced red pepper with 1 stalk celery added 1 serving Grilled Asparagus 1 tomato slice DINNER 2 tbsp olive oil with Lemon* 2 tbsp Ranch Dressing* 5 cherry tomatoes

Net Carbs 9g • FV 7g Net Carbs 5g • FV 5g Net Carbs 6g • FV 6g Net Carbs 6g • FV 5g Net Carbs 9g • FV 8g Net Carbs 8g • FV 5g Net Carbs 6g • FV 6g

Total Net Carbs: 21g Total Net Carbs: 22g Total Net Carbs: 19g Total Net Carbs: 20g Total Net Carbs: 20g Total Net Carbs: 22g Total Net Carbs: 21g Foundation Vegetables: 13g Foundation Vegetables: 13g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 13g Foundation Vegetables: 13g Foundation Vegetables: 12g

*Visit Atkins.com/recipes for recipes! 1 5 | QUICK-START GUIDE QUICK-START GUIDE | 6 1 Atkins Products Produce Pantry 1 Atkins Café Caramel Shake Asparagus (12-ounces) Baking powder 1 Atkins Dark Chocolate Royale Shake Avocados (2) Black pepper 1 Atkins Plus Vanilla Shake Bell peppers: red (2 large), green (1 large) Butter: salted & unsalted 1 Atkins Strawberry Shake Celery (2 medium stalks) Canola oil 1 Atkins Chocolate Almond Caramel Bar Cucumbers (2 small) Chinese five spice blend 1 Atkins Lemon Bar Garlic (3 cloves) Cinnamon 1 Atkins Peanut Fudge Granola Bar Ginger root, fresh (2-inch knob) Cumin 1 Atkins Endulge Chocolate Coconut Bar Lemon (2) Curry powder 1 Atkins Endulge Dark Chocolate Covered Peppermint Lettuce: mixed baby greens (9 cups), butterhead (1 Dijon mustard Patty small), arugula (2 cups), spring mix (1 cup) Dried coriander leaf 1 Atkins Endulge Lemon Tart Dessert Bar Mushrooms: Portobello caps (1), button (2-ounces) Dried oregano 1 Atkins Endulge Nutty Fudge Brownie Onions: red (1 small), scallions/ green (2 medium) Dried rosemary 1 Atkins Endulge Peanut Butter Cups Shallot (1-ounce) Flax seed meal, golden 1 Atkins Endulge Pecan Caramel Clusters Spinach, baby (5 cups) Ginger, ground 1 Atkins Endulge Strawberry Cheesecake Dessert Bar Tomatoes: cherry (10), medium (2), large (1) Italian seasoning Zucchini (1 medium) Mayonnaise Meat/Protein Nutmeg, ground Beef: tenderloin (5-ounces), top sirloin (4-ounces) Cheese/Dairy Olive oil: extra virgin & light Chicken: breast (20-ounces), ground (7-ounces), thigh Cheddar cheese (5-ounces) Salt (5-ounces) Cream cheese (2 tablespoons) Sesame oil Lamb leg chops (5-ounces) Eggs (12) Sucralose based sweetener: packets, granu- Mackerel, Atlantic (8-ounces) Heavy cream (5-ounces) lated Pork: bacon (1 medium slice), breakfast sausage (3-ounces), Monterey jack (2-ounces) Vanilla extract cooked ham (2-ounces) Mozzarella cheese, whole milk (1-ounce) Vinegar: balsamic, red wine, unseasoned rice Salmon, smoked chinook (3-ounces) Muenster cheese (1-ounce) wine Tuna, canned in water (6-ounces) Parmesan cheese, grated (1 tablespoon) Whey protein powder, vanilla Turkey, ground (6-ounces) String cheese (2 sticks) Xylitol

Other Herbs/Spices Menu Notes: Make the full recipe of ranch dressing to Chipotle en adobo Chives use throughout the week. Coconut milk, unsweetened Fresh basil Tamari soy sauce Fresh dill Fresh parsley ATKINS 20® Notes: Dessert Menu Plan

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

4 oz turkey breakfast 1 serving Red Bell Pepper 1 serving Poached Eggs 1 serving Chocolate Cloud sausageAtkins Raspberry 1 serving Eggs Scrambled 1 serving Avocado Gazpacho 1 serving Cheesy Bacon Filled with Creamy Eggs over Tomato, Avocado and Muffin* 4 pieces marinatedChia Bar with Zucchini, Cheddar and Smoothie* Cloud Muffin* and Spinach* Muenster* artichoke heart Sour Cream* 1/2 avocado 6 green or black olives BREAKFAST

Net Carbs 5g • FV 3g Net Carbs 4g • FV 3g Net Carbs 3g • FV 0g Net Carbs 7g • FV 5g Net Carbs 4g • FV 1g Net Carbs 5g • FV 3g Net Carbs 4g • FV 1g

Atkins Lemon Bar Atkins Strawberry Shake Atkins Peanut Fudge Atkins Plus Vanilla Shake Atkins Chocolate Almond Atkins Lemon Bar Atkins Dark Chocolate Granola Bar Caramel Bar Royale Shake SNACK

Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g Net Carbs 4g • FV 0g Net Carbs 1g • FV 0g Net Carbs 3g • FV 0g Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g

1 serving Egg Salad with Chipotle and Tomatoes* 1 serving Zucchini Noodles 1 serving Canned Tuna 1 serving Zucchini 1 serving French 1 serving Swiss Cheese, 1 serving Cobb Salad* & with Spicy Chicken and Celery Salad “Spaghetti” with Lemon- Bistro Salad* Turkey, and Asparagus 1/2 cup sliced cucumber 1 serving Mixed Greens Sausage* on Baby Spinach* Chive Dressing* topped with: Roll-ups with Aioli* 3 cherry tomatoes with Cucumber, Red topped with 1/2 avocado 2 oz Havarti cheese 2 oz cooked chicken breast 1/3 cup sliced cucumber LUNCH Pepper and Creamy 5 cherry tomatoes 1/2 avocado Italian*

Net Carbs 6g • FV 5g Net Carbs 7g • FV 5g Net Carbs 5g • FV 5g Net Carbs 4g • FV 3g Net Carbs 4g • FV 2g Net Carbs 5g • FV 2g Net Carbs 7g • FV 6g

Atkins Endulge Chocolate Atkins Endulge Chocolate Atkins Endulge Dark Atkins Endulge Peanut Atkins Endulge Atkins Endulge Caramel Nut Atkins Endulge Strawberry Caramel Fudge Dessert Bar Coconut Bar Chocolate Covered Butter Cup Lemon Tart Dessert Chew Bar Cheesecake Dessert Bar Peppermint Patty Bar SNACK

Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g Net Carbs 2g • FV 0g Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g Net Carbs 2g • FV 0g Net Carbs 3g • FV 0g

1 serving Spinach and Feta 1 serving Italian Grilled 1 serving Grilled Sesame Turkey Burgers* 1 serving Roasted 1 serving Cauliflower Salad 1 serving Flank Steaks with 1 serving Grilled Chicken Chicken with Yellow Squash* Salmon over Cucumber & Chicken Legs with Spicy with Salmon* Smoky Cilantro Sauce and with Asparagus and Tomato 3/4 cup sliced zucchini Salad* 1 serving Greek Salad* Avocado-Tomatillo Salsa* 1/2 cup sliced red pepper Zucchini* Salad* 3 pieces marinated 2 cups spring mix DINNER artichoke heart 2 tbsp Italian Dressing*

Net Carbs 5g • FV 4g Net Carbs 5g • FV 4g Net Carbs 9g • FV 8g Net Carbs 6g • FV 6g Net Carbs 9g • FV 9g Net Carbs 8g • FV 7g Net Carbs 7g • FV 5g

Total Net Carbs: 22g Total Net Carbs: 20g Total Net Carbs: 22g Total Net Carbs: 21g Total Net Carbs: 22g Total Net Carbs: 22g Total Net Carbs: 22g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 13g Foundation Vegetables: 12g Foundation Vegetables: 12g Foundation Vegetables: 12g

3 5 | QUICK-START GUIDE *Visit Atkins.com/recipes for recipes!QUICK-START GUIDE | 6 3 Atkins Products Produce Pantry 1 Atkins Dark Chocolate Royale Shake Asparagus (7-ounces) Baking powder 1 Atkins Plus Vanilla Shake Avocados (4) Black pepper 1 Atkins Strawberry Shake Bell peppers, red (2 medium) Canola vegetable oil 1 Atkins Chocolate Almond Caramel Bar Cauliflower (1 cup) Chili powder 2 Atkins Lemon Bars Celery (1 large stalk) Cinnamon 1 Atkins Peanut Fudge Granola Bar Cucumber (1 large) Cocoa powder 1 Atkins Endulge Caramel Nut Chew Bar Garlic (8 cloves) Cumin 1 Atkins Endulge Chocolate Caramel Fudge Dessert Bar Lemon (1) Dijon mustard 1 Atkins Endulge Chocolate Coconut Bar Lettuce: spring mix (5 cups), arugula (1 cup), iceberg (1 small Dried dill 1 Atkins Endulge Dark Chocolate Covered Peppermint Patty head), romaine (1 small head) Dried oregano 1 Atkins Endulge Lemon Tart Dessert Bar Lime (1) Dried thyme 1 Atkins Endulge Peanut Butter Cups Onions: yellow (1 medium), red (1 small), green/ scallions (1 Italian seasoning 1 Atkins Endulge Strawberry Cheesecake Dessert Bar medium) Mayonnaise Serrano pepper (1) Olive oil, extra virgin & light Meat/Protein Spinach: baby (4 cups), frozen (1-ounce) Olives: black, green, Kalamata Bacon (5 medium slices) Squash: yellow summer (1 small), zucchini (3 medium) Paprika Beef, flank steak (7-ounces) Tomatoes: medium (1), cherry (17), plum (1), tomatillos (1 Red or cayenne pepper Chicken: breast (17-ounces), sausage (4-ounces), leg quarter medium) Red pepper flakes, crushed (1) Salt Salmon: fresh (6-ounces), canned (4-ounces) Herbs/Spices Sesame oil Tuna, canned in water (5-ounces) Chives Sesame seeds Turkey: ground (5-ounces), cooked breast (3-ounces), Fresh basil Stevia powder, packet breakfast sausage (4-ounces at 0.44 net carbs per ounce) Fresh cilantro Sucralose based sweetener: granulated, Fresh parsley packet Cheese/Dairy Tamari soy sauce Vinegar: white wine, red wine, unseasoned Blue cheese (1-ounce) Other Cheddar cheese (3-ounces) rice wine, balsamic Artichoke hearts, marinated Cream cheese (1-ounce) Whey protein, vanilla Capers Eggs (12) Xylitol Chipotle en adobo Feta cheese (1-ounce) Ketchup, unsweetened Goat cheese, soft (1-ounce) Menu Notes: Make 2 servings of the Italian Dressing to Sambal Oelek ground fresh chili paste Gruyere cheese (1-ounce) use throughout the week. Sun-dried tomatoes Havarti cheese (2-ounces) Tomatoes: canned with green chilies, paste Heavy cream (5 tablespoons) Monterey jack cheese (1-ounce) Muenster cheese (1-ounce) Parmesan cheese, grated (1-ounce) Sour cream (2 tablespoons) Swiss cheese (2-ounces)