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List of Low Carb Foods for Atkins 20® Phase 2

Welcome to freedom, variety and finding your personal carb balance. Combine the foods listed below with all the options listed on the Phase 1 Acceptable Foods List to keep working towards your weight loss goals. So enjoy, keep your eye on the end goal and welcome to Phase 2.

During Phase 2, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track during weight loss.

Dairy
 Serving SizeNet Carbs
Mozzarella cheese5 ounces3.0
Yogurt, Greek, Plain, unsweetened, whole milk1/2 cup or 4 ounces3.5
Ricotta cheese1/2 cup3.8
Cottage cheese 2%1/2 cup4.1
Heavy cream3/4 cup4.8
Yogurt, Plain, Unsweetened, whole milk1/2 cup or 4 ounces5.5
Nuts & Seeds (and their butters)
 Serving SizeNet Carbs
Brazil nuts6 nuts1.4
Macadamias10 nuts1.4
Hulled sunflower seeds2 TBSP1.5
Walnuts12 nuts1.7
Almonds24 nuts2.2
Pistachios2 TBSP3.0
Peanuts2 TBSP3.8
Pecans2 TBSP3.8
Cashews2 TBSP5.1
Fruits
 Serving SizeNet Carbs
Blackberries (fresh)1/4 cup1.6
Raspberries (fresh)1/4 cup1.7
Cranberries (fresh)1/4 cup1.9
Strawberries, sliced (fresh)1/4 cup2.4
Cantaloupe, cubes1/4 cup2.9
Honeydew, cubes1/4 cup3.5
Gooseberries (fresh)1/4 cup3.9
Boysenberries (fresh)1/4 cup4.5
Blueberries (fresh)1/4 cup4.5
Juices
 Serving SizeNet Carbs
Lemon juice2 TBSP2.0
Lime juice2 TBSP2.4
Tomato juice4 ounces4.0
Legumes (cooked/canned)
 Serving SizeNet Carbs
Lentils1/4 cup4
Kidney Beans1/4 cup5.9
Lima Beans1/4 cup6.1
Pinto Beans1/4 cup6.1
Black Beans1/4 cup6.5
Navy Beans1/4 cup10.1
Great Northern Beans1/4 cup10.6
Chickpeas1/4 cup10.9

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and go – just note the serving size, and subtract fiber from total carbs to get Net Carbs. Learn more about net carbs and how to calculate them here.

And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.

FAQs

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Have more low carb questions? We've got the answers!

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FAQs

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »
Free Tools

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