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A Day in the Life: What to Eat While on Weight-Loss Medications

Colette-Heimowitz

Written by Colette Heimowitz, M.Sc. on January 25, 2024.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition

 

January 25, 2024

With Atkins, every bite counts.

If you take weight loss medications, Atkins’ low carb lifestyle may support your results. Weight loss medications do come with side effects for some individuals, such as decreased appetite, lack of key nutrients from a low-calorie diet, and loss of muscle mass from not consuming enough protein, which is why it is so important to make every bite count. And that’s where Atkins’ low carb lifestyle comes in.

What’s in Atkins’ One-Day Meal Plan While on Weight Loss Meds?

About 30 percent of this meal plan is protein, which will help you maintain valuable muscle mass. You get 24 grams of fiber (more than the average American), which may help manage any potential digestive side effects like constipation. Healthy, monounsaturated fats give your meals and snacks satisfying flavor, and this entire trifecta of macronutrients ensures you’re getting the nutrition your body needs.

While your meals and snacks may be smaller, these are still big on fresh, satisfying flavors. You’ll find two easy-to-prepare lunch and dinner recipes for salad and soup, a soft-baked Atkins energy bar and a creamy Atkins shake. You’ll love the crisp veggies, sweet (but low-sugar) fruit and protein-rich salmon and chicken in this meal plan.

Breakfast

Atkins Blueberry Soft Baked Energy Bar

Morning Snack

Lunch

Mediterranean Zucchini Noodles with Eggplant]

Afternoon Snack

Atkins Creamy Cinnamon Swirl Shake

Dinner

Butternut Squash Soup

Daily Totals

Net Carbs: 46g | Protein: 100g | Fat: 81g | Fiber: 24g | Calories: 1398

<H3> A Day in the Life on Weight Loss Meds: Atkins Grocery List

Produce:

  • Butternut squash
  • Cantaloupe
  • Eggplant
  • Fresh basil
  • Fresh garlic
  • Grape tomatoes
  • Onion
  • Yellow summer squash
  • Zucchini

Meat and dairy:

  • Eggs
  • Greek yogurt, plain whole milk
  • Heavy cream
  • Parmesan cheese, grated.
  • Rotisserie chicken
  • Salmon
  • Sour cream

Atkins products:

  • Atkins Blueberry Soft Baked Energy Bar
  • Atkins Creamy Cinnamon Swirl Shake

Pantry:

  • Almond flour
  • Avocado oil
  • Black pepper
  • Chicken broth
  • Crushed red pepper flakes.
  • Garlic powder
  • Italian seasoning
  • Olive oil
  • Pine nuts
  • Pumpkin pie spice
  • Pumpkin seeds
  • Salt

Other:

  • Capers
  • Kalamata olives
  • Tomato paste
  • Sun-dried tomatoes
  • White wine, sauvignon

More Low Carb and Low Sugar Recipes for Your Weight Loss Journey

If this one-day meal plan has your mouth watering, you can check out hundreds more Atkins low carb and low sugar recipes.

Colette-Heimowitz

Author

Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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