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.

How to Calculate Atkins Net Carbs

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Acceptable Foods to Eat on the Atkins 100 Diet

FOUNDATION VEGETABLES – ATKINS 100

PROTEINS – ATKINS 100

HEALTHY FATS – ATKINS 100

OTHER EASY LOW CARB FOODS – 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.

Net Carbs

New Serving Size

0

1/2 cup

Alfalfa sprouts (raw)

.1

1/2 cup

Chicory greens (raw)

.1

1/2 cup

Endive (raw)

.1

1/2 cup

Escarole (raw)

.1

5, each

Olives, green

.1

1/2 cup

Watercress (raw)

0.2

1/2 cup

Arugula (raw)

0.2

1, each

Radishes (raw)

0.2

1/2 cup

Spinach (raw)

0.4

1/2 cup

Bok choy (cooked)

0.5

1/2 cup

Lettuce, average (raw)

0.6

1/2 cup

Turnip greens (cooked)

0.7

1 each

Heart of palm

0.7

5, each

Olives, black

0.7

1/2 cup

Radicchio (raw)

0.8

1/2 cup

Button mushroom (raw)

1

1, each

Artichoke (marinated)

1

1 stalk

Celery (raw)

1

1/2 cup

Collard greens (cooked)

1

1, each

Pickle, dill

1

1/2 cup

Spinach (cooked)

1.2

1/2 cup

Broccoli rabe (cooked)

1.2

1/2 cup

Sauerkraut (drained)

1.3

1/2 fruit

Avocado, Haas

1.4

1/2 cup

Daikon radish, grated (raw)

1.5

2 TBSP

Red/white onion, chopped (raw)

1.5

1/2 cup

Zucchini (cooked)

1.6

1/2 cup

Cucumber, sliced (raw)

1.7

1/2 cup

Cauliflower (cooked)

1.8

1/2 cup

Beet greens (cooked)

1.8

1/2 cup

Broccoli (cooked)

1.8

1/2 cup

Fennel (raw)

1.8

1/2 cup

Okra (cooked)

1.8

1/2 cup

Rhubarb (raw)

1.8

1/2 cup

Swiss chard (cooked)

1.9

6 stalks

Asparagus (cooked)

1.9

3, each

Broccolini (cooked)

2.2

1/2 cup

Bell pepper, green, chopped (raw)

2.2

1/2 cup

Sprouts, mung bean (raw)

2.3

1/2 cup

Eggplant (cooked)

2.4

1/2 cup

Kale (cooked)

2.4

1/2 cup

Scallion, chopped (raw)

2.4

1/2 cup

Turnip (cooked)

2.5

1, each

Tomato, small (raw)

2.6

1/2 cup

Jicama (raw)

2.6

1, each

Portobello mushroom (cooked)

2.6

1/2 cup

Yellow squash (cooked)

2.7

1/2 cup

Cabbage (cooked)

2.9

1/2 cup

Green beans (cooked)

3

1/2 cup

Bell pepper, red, chopped (raw)

3.4

2 TBSP

Leeks (cooked)

3.4

2 TBSP

Shallot, chopped (raw)

3.5

1/2 cup

Brussel sprouts (cooked)

4

1/2 cup

Spaghetti squash (cooked)

4.6

10, each

Cherry tomato

4.6

1/2 cup

Kohlrabi (cooked)

4.7

1/2 cup

Pumpkin, mashed (cooked)

5.3

2 TBSP

Garlic (minced, raw)

5.4

1/2 cup

Snow peas (cooked)

8.6

1/2 cup

Tomato (cooked)

Eating adequate protein is essential for achieving your health goals. When balanced with the right carbs and healthy fats, protein not only boosts your metabolism, but also provides the raw materials your body needs to keep it running like a well-oiled machine. On Atkins 100, aim for three, 4 to 6 ounce servings of protein a day. You can use the list below as a guide.

– Seafood (fish and shellfish)

– Poultry (chicken, turkey, duck, pheasant)

– Eggs

– Beef, Buffalo, Lamb, Elk, Venison, Etc.

– Pork

– Packaged Meats: bacon, sausage, deli meat (Avoid fillers, added sugar, MSG, sulfites, nitrates when possible).

Some fats are essential for human health. And along with protein, healthy fat helps you feel more satisfied and keeps your metabolism humming along. In addition to the unprocessed, naturally occurring fat in your food, you can enjoy 2-4 servings (1 tablespoon each) of healthy fats a day from the list below.

– Olive Oil

– Canola Oil

– Coconut Oil

– Flaxseed Oil

– Butter

– Grapeseed Oil

– Mayonnaise

– High oleic safflower oil

– Sesame oil

– Salad dressings (no added sugar)

On Atkins 100, we encourage you to budget the remaining 85 grams of your daily net carbs from 3 to 5 servings of food like fruit, dairy, nuts, whole grains, or even a glass of wine with dinner! Remember, this list is just a guide. On Atkins 100, you choose what you want to eat.

Net Carbs

New Serving Size

*Rounded NC values

5*

1/2 cup

Almonds

5*

1/4 cup

Almond butter

5*

3/4 cup

Brazil nuts

5*

2 TBSP

Cashews

5*

1 TBSP

Cashew butter

5*

1 cup

Coconut, unsweetened

5*

1/2 cup

Hazelnuts

5*

1/2 cup

Macadamia nuts

5*

3 TBSP

Peanuts

5*

3 TBSP

Peanut butter

5*

1 cup

Pecans

5*

1/2 cup

Pine nuts

5*

3 TBSP

Pistachios

5*

1/2 cup

Pumpkin seeds

5*

1/4 cup

Sesame seeds

5*

3 TBSP

Soy nuts

5*

1/2 cup

Sunflower seeds

5*

3/4 cup

Walnuts

*Rounded NC values

Net Carbs

New Serving Size

*Rounded NC values

0

1 oz

Havarti

0.1

1 oz

Brie

0.2

1 TBSP

Parmesan (grated)

0.3

1 oz

Goat (chevre)

0.4

2 TBSP

Bleu cheese

0.4

1 oz

Cheddar

0.6

1 oz

Gouda

0.6

1 oz

Mozzarella (whole milk)

0.7

1 oz

Colby

0.9

1 oz

Parmesan (chunk)

1

1 cup

Almond milk (unsweetened, plain)

1

1 cup

Coconut milk (unsweetened, plain)

1

1 wedge

Laughing cow

1

1 oz

Romano (chunk)

1

1 oz

String cheese (whole)

2

1/4 cup

Ricotta (whole milk)

1.2

1 oz

Feta

1.2

1 oz

Jarlsberg

1.5

1 oz

Swiss cheese

2

1 cup

Soy milk (unsweetened, plain)

5*

1/2 cup

Buttermilk

5*

5 TBSP

Cream cheese (full fat, plain)

5*

1/2 cup

Cottage cheese

5*

1/2 cup

Greek yogurt (whole milk, uns, plain)

5*

1 cup

Half and half

5*

3/4 cup

Heavy cream (liquid)

5*

3/4 cup

Sour cream

5*

1/2 cup

Whole milk

Net Carbs

New Serving Size

*Rounded NC values

5 / 10*

3 TBSP / 1/2 cup

Black beans

5 / 10*

3 TBSP / 1/2 cup

Black eyed peas

5 / 10*

3 TBSP / 1/2 cup

Cannellini

5 / 10*

2 TBSP / 1/4 cup

Chickpeas

5 / 10*

10 TBSP / 1-1/4 cup

Edamame

5 / 10*

2 TBSP / 1/4 cup

Great northern beans

5 / 10*

5 TBSP / 2/3 cup

Hummus (plain)

5 / 10*

3 TBSP / 1/2 cup

Kidney beans

5 / 10*

3 TBSP / 1/2 cup

Lima beans

5 / 10*

3 TBSP / 1/2 cup

Pinto beans

5 / 10*

5 TBSP / 2/3 cup

Soybeans (white)

5 / 10*

3 TBSP / 1/2 cup

Split peas

Net Carbs

New Serving Size

*Rounded NC values

5 / 10*

1/3 fruit / 2/3 fruit

Apple

5 / 10*

1-1/2 fruit / 3 fruit

Apricot

5 / 10*

3/4 cup / 1-1/2 cup

Blackberries

5 / 10*

1/4 fruit / 1/2 fruit

Banana (1 small)

5 / 10*

1/4 cup / 1/2 cup

Blueberries

5 / 10*

3/4 cup / 1-1/2 cup

Boysenberries

5 / 10*

1/2 cup / 1 cup

Cantaloupe

5 / 10*

2/3 fruit / 1-1/3 fruit

Clementine

5 / 10*

2/3 cup / 1-1/3 cup

Cranberries

5 / 10*

3 TBSP / 6 TBSP

Cherries

5 / 10*

1 cup / 2 cup

Coconut

5 / 10*

1 fruit / 1 fruit

Dates (1)

5 / 10*

3/4 fruit / 1-1/2 fruit

Figs (1)

5 / 10*

1/3 cup / 2/3 cup

Gooseberries

5 / 10*

1/4 fruit / 1/2 fruit

Grapefruit

5 / 10*

3 TBSP / 6 TBSP

Grapes

5 / 10*

1/3 cup / 2/3 cup

Guava

5 / 10*

1/3 cup / 2/3 cup

Honeydew

5 / 10*

2/3 fruit / 1-1/3 fruit

Kiwi

5 / 10*

5 TBSP / 10 TBSP

Lemon juice

5 / 10*

4 1/2 TBSP / 9 TBSP

Lime juice

5 / 10*

1/4 cup / 1/2 cup

Mango

5 / 10*

1/2 fruit / 1 fruit

Orange

5 / 10*

1/2 fruit / 1 fruit

Peach

5 / 10*

1/4 fruit / 1/2 fruit

Pear

5 / 10*

1/4 cup / 1/2 cup

Pineapple

5 / 10*

3/4 fruit / 1-1/2 fruit

Plum

5 / 10*

3/4 TBSP / 1-1/2 TBSP

Raisins

5 / 10*

3/4 cup / 1-1/2 cup

Raspberries

5 / 10*

1-1/2 cup / 3 cup

Rhubarb

5 / 10*

1/2 cup / 1 cup

Strawberries

5 / 10*

1/2 cup / 1 cup

Watermelon

Net Carbs

New Serving Size

*Rounded NC values

5 / 10 *

1/4 cup / 1/2 cup

Acorn squash

5 / 10 *

1/4 cup / 1/2 cup

Beets

5 / 10 *

1/3 cup / 2/3 cup

Butternut squash

5 / 10 *

1/2 cup / 1 cup

Carrots, sliced

5 / 10 *

1/4 cup / 1/2 cup

Corn

5 / 10 *

1/4 cup / 1/2 cup

Parsnips

5 / 10 *

1/4 cup / 1/2 cup

Peas

5 / 10 *

1/4 small potato / 1/2 small potato

Potato (baked, 1/2 small)

5 / 10 *

1/2 cup / 1 cup

Rutabaga

5 / 10 *

1/4 medium potato / 1/2 medium potato

Sweet potato (baked, 1/2 med)

Net Carbs

New Serving Size

* Be sure to check manufacturer's food labels for most current NC count. Individual brands may vary. These are rounded NC values.

5 / 10 *

2 TBSP / 1/4 cup

Barley, cooked

5 / 10 *

2 TBSP / 1/4 cup

Brown rice, cooked

5 / 10 *

2-1/2 TBSP / 1/3 cup

Coconut flour

5 / 10 *

2-1/2 TBSP / 1/3 cup

Cous Cous, cooked

5 / 10 *

2-1/2 TBSP / 1/3 cup

Grits, cooked

5 / 10 *

2 TBSP / 1/4 cup

Millet, cooked

5 / 10 *

2 TBSP / 4 TBSP

Oat bran (raw)

5 / 10 *

2 TBSP / 1/4 cup

Oatmeal (steel cut, dry)

5 / 10 *

1 TBSP / 2 TBSP

Polenta, dry

5 / 10 *

2-1/2 TBSP / 1/3 cup

Quinoa, cooked

5 / 10 *

6 TBSP / 3/4 cup

Wheat bran (raw)

5 / 10 *

2 TBSP / 1/4 cup

Wheat germ

5 / 10 *

2-1/2 TBSP / 1/3 cup

Whole wheat pasta, cooked

5 / 10 *

1/2 slice / 1 slice

Whole wheat bread (1 slice)

Net Carbs

New Serving Size

* Be sure to check manufacturer's food labels for most current NC count.

3

shop.atkins.com

Atkins Bars & Shakes

5-7

shop.atkins.com

Atkins Frozen Meals

19

shop.atkins.com

Atkins Penne

3

dixiediner.com

Low-carb hot cereal

7

brancrispbread.com

Bran crispbread

4

netrition.com

Andre's Carbo-save Cracker Bread

4

netrition.com

Bella Vita Pasta Sauce

0

davincigourmet.com

Sugar-Free Syrups

3-6

missionmenus.com

Mission Low-carb Wraps

1

vitacost.com

Yummy Snack Chips

2-4

breyers.com

Breyers Carb-smart Ice Cream

13

edys.com

Edy's Slow Churned – no sugar added

2

netrition.com

Great Low-carb Rolls

1

netrition.com

Great Low-carb Bread

0

bobsredmill.com

Flax Meal

3

bobsredmill.com

Almond Meal

Net Carbs

New Serving Size

0

1 oz

Bourbon

0

1 oz

Vodka

0

1 oz

Rum

0

1 oz

Scotch

2-3

1 oz

Champagne

2

3.5 oz

White Wine

2.5

12 oz

Low carb beer

2.6

3.5 oz

Red Wine

5.6

12 oz

Light beer

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Atkins 40 Sample Menu

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