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ATKINS 100™: THE EASY & EFFECTIVE 100 CARBS A DAY LIFESTYLE

Atkins 100 is a low carb plan designed to make living a healthy lifestyle easier than ever before. Based on portion control and eating 100 grams of net carbs per day, this plan is a great option if you want to maintain your current weight, are breastfeeding with the goal of maintaining your weight*, or are pregnant.* Atkins 100 offers the widest variety of foods to choose from with minimum restrictions. From protein and healthy fats to whole grains and starchy vegetables, you choose the foods that you want to eat while consuming 100 carbs a day with Atkins 100.

*Consult your physician before starting any diet plan

How the Atkins 100 Plan Works

Atkins 100 is a lifestyle approach, and you’ll begin the program by eating 100 grams of net carbs a day split between three meals and two snacks. As long as you are maintaining your weight, you do not need to adjust your carb intake. By offering flexible eating options and the widest variety of food choices from day one, this simple plan makes it easy to feel satisfied while still maintaining your weight and healthy lifestyle.  

Because no food is really off limits on Atkins 100, the Acceptable Foods list below is simply a guide to start you on your journey towards making smart, healthy choices. The acceptable foods list remains the same as long as you are maintaining your current weight; however, you will want to continue to avoid/limit sugar, refined carbs, and any other trigger foods that cause you to consume too many carbs. Net carbs represent the total carbohydrate content of the whole food minus the fiber content. This is the portion of carbohydrates that significantly impacts your blood sugar level.

Atkins 100 Diet Plan with Net Carb Amounts Atkins 100 Diet Plan with Net Carb Amounts

Acceptable Foods to Eat on the Atkins 100 Diet

Foundation Vegetables - Atkins 100

Full of fiber and nutrients, veggies help you feel full and are one of the best sources of carbohydrates. With Atkins 100, about 1/5 of your daily net carbs (about 12-15 grams) will come from these low carb vegetables. Choose 6 to 8 servings per day.

Foundation Vegetables
 
Serving Size
Net Carbs
Alfalfa sprouts (raw)
1/2 cup
0
Chicory greens (raw)
1/2 cup
.1
Endive (raw)
1/2 cup
.1
Escarole (raw)
1/2 cup
.1
Olives, green
5, each
.1
Watercress (raw)
1/2 cup
.1
Arugula (raw)
1/2 cup
.2
Radishes (raw)
1, each
.2
Spinach (raw)
1/2 cup
.2
Bok choy (cooked)
1/2 cup
.4
Lettuce, average (raw)
1/2 cup
.5
Turnip greens (cooked)
1/2 cup
.6
Heart of palm
1 each
.7
Olives, black
5, each
.7
Radicchio (raw)
1/2 cup
.7
Button mushroom (raw)
1/2 cup
.8
Artichoke (marinated)
1, each
1
Celery (raw)
1 stalk
1
Collard greens (cooked)
1/2 cup
1
Pickle, dill
1, each
1
Spinach (cooked)
1/2 cup
1
Broccoli rabe (cooked)
1/2 cup
1.2
Sauerkraut (drained)
1/2 cup
1.2
Avocado, Haas
1/2 fruit
1.3
Daikon radish, grated (raw)
1/2 cup
1.4
Red/white onion, chopped (raw)
2 TBSP
1.5
Zucchini (cooked)
1/2 cup
1.5
Cucumber, sliced (raw)
1/2 cup
1.6
Cauliflower (cooked)
1/2 cup
1.7
Beet greens (cooked)
1/2 cup
1.8
Broccoli (cooked)
1/2 cup
1.8
Fennel (raw)
1/2 cup
1.8
Okra (cooked)
1/2 cup
1.8
Rhubarb (raw)
1/2 cup
1.8
Swiss chard (cooked)
1/2 cup
1.8
Asparagus (cooked)
6 stalks
1.9
Broccolini (cooked)
3, each
1.9
Bell pepper, green, chopped (raw)
1/2 cup
2.2
Sprouts, mung bean (raw)
1/2 cup
2.2
Eggplant (cooked)
1/2 cup
2.3
Kale (cooked)
1/2 cup
2.4
Scallion, chopped (raw)
1/2 cup
2.4
Turnip (cooked)
1/2 cup
2.4
Tomato, small (raw)
1, each
2.5
Jicama (raw)
1/2 cup
2.6
Portobello mushroom (cooked)
1, each
2.6
Yellow squash (cooked)
1/2 cup
2.6
Cabbage (cooked)
1/2 cup
2.7
Green beans (cooked)
1/2 cup
2.9
Bell pepper, red, chopped (raw)
1/2 cup
3
Leeks (cooked)
2 TBSP
3.4
Shallot, chopped (raw)
2 TBSP
3.4
Brussel sprouts (cooked)
1/2 cup
3.5
Spaghetti squash (cooked)
1/2 cup
4
Cherry tomato
10, each
4.6
Kohlrabi (cooked)
1/2 cup
4.6
Pumpkin, mashed (cooked)
1/2 cup
4.7
Garlic (minced, raw)
2 TBSP
5.3
Snow peas (cooked)
1/2 cup
5.4
Tomato (cooked)
1/2 cup
8.6
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How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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