Free Meal Plans to Start Your Atkins Journey
Whether you enjoy cooking or would rather grab-and-go, we’ve got low carb meal plans to fit your lifestyle. Find the right meal plan for your everyday life, including snacks and a shopping list, below.
Atkins 20® Meal Plans
This is the original Keto weight loss diet! 1
Quick-Start Meal Plan
Get started on your weight loss journey in a flash by blending delicious Atkins products with quick and easy meals.
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Standard Meal Plan
Get the classic Atkins 20 experience with a mix of grab-and-go Atkins products and homemade recipes.
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Foodie Meal Plan
Designed for those who love to cook—and eat!—so you can really savor your weight loss journey.
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Budget Meal Plan
With this specially crafted meal plan, it’s never been easier or more budget friendly to lose weight.
Get Meal Plan
Quick-Start Meal Plan
Get started on your weight loss journey in a flash by blending delicious Atkins products with quick and easy meals.
Get Meal Plan
Standard Meal Plan
Get the classic Atkins 20 experience with a mix of grab-and-go Atkins products and homemade recipes.
Get Meal Plan
Foodie Meal Plan
Designed for those who love to cook—and eat!—so you can really savor your weight loss journey.
Get Meal Plan
Budget Meal Plan
With this specially crafted meal plan, it’s never been easier or more budget friendly to lose weight.
Get Meal PlanAtkins 40® Meal Plans
A more flexible Keto diet.
Quick-Start Meal Plan
In a hurry? Start up your flexible keto journey with a variety of simple meals and ready-to-go Atkins products.
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Standard Meal Plan
A versatile mix of homemade meals and Atkins snacks and shakes for the classic Atkins 40 experience.
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Foodie Meal Plan
More options means more opportunities for indulgent homemade meals and satisfying snacks.
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Budget Meal Plan
Packed with delicious, low cost meals, this meal plan is flexible enough for your lifestyle and your budget.
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Plant Based Meal Plan
Power up with plants—and stay on track to your goals—with this flexible keto meal plan.
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Quick-Start Meal Plan
In a hurry? Start up your flexible keto journey with a variety of simple meals and ready-to-go Atkins products.
Get Meal Plan
Standard Meal Plan
A versatile mix of homemade meals and Atkins snacks and shakes for the classic Atkins 40 experience.
Get Meal Plan
Foodie Meal Plan
More options means more opportunities for indulgent homemade meals and satisfying snacks.
Get Meal Plan
Budget Meal Plan
Packed with delicious, low cost meals, this meal plan is flexible enough for your lifestyle and your budget.
Get Meal Plan
Plant Based Meal Plan
Power up with plants—and stay on track to your goals—with this flexible keto meal plan.
Get Meal PlanAtkins 100TM Meal Plans
Live a low carb lifestyle.
Quick-Start Meal Plan
Start your healthy lifestyle without delay. Choose from a wide range of options including a variety of fruits, vegetables, proteins, legumes and whole grains..
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Mediterranean Meal Plan
Choose which foods to indulge in from a wide range of options, including dishes with proteins, veggies, pasta and potatoes.
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Quick-Start Meal Plan
Start your healthy lifestyle without delay. Choose from a wide range of options including a variety of fruits, vegetables, proteins, legumes and whole grains..
Get Meal Plan
Mediterranean Meal Plan
Choose which foods to indulge in from a wide range of options, including dishes with proteins, veggies, pasta and potatoes.
Get Meal Plan
Make Your Meal Plan Count
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The original keto diet was used to control epilepsy in the 1920s. In 1972, Dr. Robert Atkins developed the four-phase diet process that begins with ketosis for weight loss and then sustains a healthy weight with a moderate level of carbohydrates.
PubMed Central, National Library of Medicine,
2003: Metabolic syndrome and low-carbohydrate ketogenic diets in the medical school biochemistry curriculum
One of Robert Atkins contributions was to define a diet strategy in terms of an underlying metabolic principle (“the science behind Atkins”). The essential feature is that, by reducing insulin fluxes, lipids are funnelled away from storage and oxidized. Ketosis can be used as an indicator of lipolysis. A metabolic advantage is also proposed: controlled carbohydrates leads to greater weight loss per calorie than other diets…