Colette's Blog

A Day in the Life: Atkins 20


Written by Colette Heimowitz, M.Sc. on January 11, 2024.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition

January 11, 2024

Your guide to a day of satisfying low carb meals and snacks.

Are you ready for a fresh start full of opportunities to enhance your health and well-being? A low carb lifestyle may be the trick to helping you achieve your goals. If you’re curious what a day of eating low carb looks like without compromising on taste or satisfaction, this one-day meal plan is packed with delicious, fulfilling recipes and snacks. It is designed to keep you energized and satisfied and is perfect if you want to jumpstart your low carb journey or if you are looking to mix up your existing routine.

What’s in The Atkins 20 One-Day Meal Plan?

With Atkins 20, you eat 20 grams of Net Carbs a day. You will see results as you lose fat while maintaining muscle, controlling your appetite and cravings, plus enjoying stable energy and blood sugar levels.

These meals are inspired by a low carb version of the Mediterranean Diet, which includes eggs, poultry and salmon as protein sources and olive oil—over half the fat this day comes from heart-healthy monounsaturated fats like olive oil and avocadoes.

 You’ll eat almost 4 cups of vegetables, meeting men’s recommended daily vegetable intakes and exceeding the recommendations for women. All these vegetables not only bring flavor and texture, but they also provide an impressive array of vitamins and minerals.

A very important aspect of this meal plan day is that there is hardly any added sugar. While the average American consumes 17 grams of sugar daily, this meal plan has zero. None of the drinks included are sweetened, and the two Atkins snacks have negligible added sugar. Meanwhile, you can still enjoy the natural sweetness of bell peppers, cherry tomatoes and the gentle tanginess of cheese. And all without the blood sugar swings triggered by added sugar.

Lastly, while the average American adult consumes 17 grams of fiber per day, far short of the recommended 21 to 38 grams per day, this plan provides 25 grams. Because fiber plays an important role in digestion and has been associated with heart health, metabolic health, healthy weight and longevity, many health organizations have emphasized that Americans need more fiber. The amount of fiber in this day hits the sweet spot for supporting overall health and well-being.

A Day in the Life: Atkins 20

Imagine starting your day with creamy eggs scrambled with veggies and tangy feta cheese. Keep your morning going strong while indulging in caramel protein coffee as a snack. Satisfy your hunger at lunch with each bite of savory salmon and vegetable-filled nori. Your perfect afternoon snack is a crunchy, sweet chocolate chip granola bar. The grand finale for dinner is a plate of crispy, flavorful veggies and warm, tender chicken topped with a perfectly tangy dressing.

Sound too good to be true? This is a day in the life of Atkins 20.

In this one-day meal plan, you will find three recipes, each taking only 35 minutes to prepare, plus a deliciously creamy Atkins shake and a crispy and sweet Atkins bar. Vibrant, crisp vegetables, varied protein sources, and healthy fats for a satiating and nutritionally complete day to help you feel your best.


Keto Mediterranean “Add an Egg” Scramble

Morning Snack

Atkins Creamy Caramel Shake


Keto Salmon Cauliflower Rice Bowl

Afternoon Snack

Atkins Chocolate Chip Granola Bar


Warm Chicken and Radish Salad with Wilted Romaine

Daily Totals

Net Carbs: 22g | Protein: 112g | Fat: 109g | Fiber: 25g | Foundation Vegetables: 14g | Calories: 1691

Atkins 20 One-Day Meal Plan Grocery List


  • Avocado
  • Baby spinach
  • Cherry tomatoes
  • Fresh garlic
  • Frozen riced cauliflower
  • Radishes
  • Red bell pepper
  • Red onion
  • Romaine lettuce
  • Scallions/ green onions
  • Yellow bell pepper

Meat and Dairy:

  • Cooked salmon
  • Eggs
  • Feta cheese
  • Raw chicken breast

Atkins Products:

  • Atkins Chocolate Chip Granola Bar
  • Atkins Creamy Caramel Shake


  • Dijon mustard
  • Dried oregano
  • Red wine vinegar
  • Large green olives
  • Olive oil & olive oil spray
  • Mayonnaise
  • Tamari soy sauce
  • Sriracha
  • Sucralose-based sweetener


  • Herbal tea
  • Roasted sesame seaweed snack
  • Sparkling water

If this one-day meal plan has gotten your mouth watering, check out the 11 one- to two-week meal plans, with grocery lists, available for free at  



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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