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WELCOME TOATKINS HOW IT WORKSHIGH CARBWhen you eat too many carbsyour body immediately uses them for energy instead ofaccessing your fat stores. And what you don’t use, thebody stores as more fat.INCREASED:FAT STORAGE HUNGER CRAVINGS UP & DOWN SUGAR LEVELSBURN SUGAR/STORE FATLOW CARBWhen you eat fewer carbsLESS:FAT STORAGE HUNGER CRAVINGSyour body begins to rely on fat as its primary fuel source! STEADY SUGAR LEVELSBURN FAT/LOSE WEIGHTON ATKINS: Your body burns fat ratherthan carbohydrates. You have much more energy. Cravings for sugar and carbsvirtually disappear.CHOOSE YOURPLAN ANDGET STARTEDAtkins 20 Atkins 40 40 lbsLess thanlbsto loseor more to loseWaist of over:3 5" for women40" for men40You prefer more variety butstill want to burn fat for fuelDiabetic orPre-diabeticPregnant or Breastfeeding*See Page 3See Page 7*Consult your doctor before starting any diet plan.

ATKINS 20 This plan is the Classic Atkins Diet that has been successful over the past 40years. Use the Acceptable Foods diagram below to help with effective weight lossin each phase. For more in-depth information on each phase, go to atkins.com. PHASEACCEPTABLE FOODS20-25gdaily net carbs1PHASE25-50gdaily net carbs2PHASE50-80gdaily net carbs3PHASE80-100gdaily net carbs4FOUNDATION VEGETABLES, PROTEINS,HEALTHY FATS AND MOST CHEESESNUTS OR SEEDSBERRIES, CHERRIES OR MELONWHOLE MILK, GREEK YOGURT,RICOTTA OR COTTAGE CHEESELEGUMESTOMATO JUICEADDITIONAL FRUITSSTARCHY VEGETABLESWHOLE GRAINSPhase 1: Jump start your weightloss with 20g daily net carbs(net carbs carbs - fiber - sugaralcohols) for the first two weeks.Then move to Phase 2: Increase your daily netcarbs in 5g increments weekly aslong as you keep losing weight.You may find that you need tostay at a lower carb level if yourweight loss begins to stall with theincreases. When you are within 10lbs of your goal weight move to Phase 3: Increase your daily netcarbs in 10g increments weeklyuntil you reach your goal weight. Ifyour weight loss stalls, drop backby 10g net carbs. When you’veachieved your goal weight, move to Phase 4: Stay within the carbrange that allows you to notgain or lose additional weight.Congratulations, you are living alow-carb lifestyle!

ATKINS 20 Notes:Standard Menu PlanSNACKBREAKFASTMONDAYAtkins FrozenFarmhouse-StyleSausage ScrambleLUNCHSNACKDINNER QUICK-START GUIDE4 oz smoked salmon2 tbsp cream cheese½ cup cucumber,cut into coinsNet Carbs 5g FV 2.1gNet Carbs 2.8g FV 1.7g1 stalk celery2 tbsp cream cheeseAtkins Peanut ButterProtein Wafer CrispNet Carbs 2.2g FV 1g5TUESDAYWEDNESDAYAtkins Frozen Ham &Cheese Omelet½ hass avocadoNet Carbs 5.3g FV 1.3g2 stalks celery1 tbsp ranch dressingTHURSDAY4 oz ground beef (10%)1 tbspolive RaspberryoilAtkins½ cup choppedgreenChia Barbell pepper2 tbsp chopped onion¼ cup shredded CheddarNet Carbs 3g FV 2.6gAtkins Milk ChocolateDelight ShakeFRIDAYAtkins FrozenBacon ScrambleNet Carbs 4.8g FV 0.8g1/2 m edium zucchini,cut into sticks1 oz provolone cheeseSATURDAYSUNDAY1 small tomato½ hass avocado4 oz prosciutto2 tbsp hollandaise sauce2 cups baby spinach1 tbsp olive oil2 eggs½ medium bell pepper¼ cup shredded montereyjack cheeseNet Carbs 3.9g FV 3.8gNet Carbs 6.2g FV 5.3gAtkins CaféCaramel ShakeNet Carbs 3g FV 0gNet Carbs 2.3g FV 2gNet Carbs 2g FV 0gNet Carbs 2.6g FV 1.4gNet Carbs 2g FV 0gAtkins Frozen Chicken& Broccoli Alfredo1 cup mixed greens2 large radishes2 tbsp ranch dressing4 oz ground beef (10%)1 oz cheddar cheese1 small tomato½ hass avocado3 butterhead lettuce leavesAtkins Frozen CrustlessChicken Pot Pie1 cup steamed greenbeans1 tsp butter6 oz turkey cutlets2 cups baby spinach½ hass avocado2 tbsp creamyitalian dressing4 oz tuna1½ stalks celery½ cup chopped redbell pepper2 tbsp mayonnaiseNet Carbs 6.6g FV 6.5gNet Carbs 7g FV 3.6gNet Carbs 4.3g FV 4gNet Carbs 7.9g FV 4.7gNet Carbs 4.2g FV 4gAtkins PlusChocolate Shake1 small tomato1 oz cheddar cheeseAtkins CreamyVanilla Shake½ cup sliced cucumber1 oz monterey jack cheeseNet Carbs 2g FV 0gNet Carbs 2.8g FV 2.5gNet Carbs 2g FV 0gNet Carbs 3.4g FV 3.3g6 oz rotisserie chicken1 cup baby spinach¼ cup sliced cucumber½ hass avocado2 tbsp sherry vinaigrette6 oz sirloin steak2 cups broccoli andcauliflower, roastedwith 2 tbsp olive oil6 oz lamb chops1 tbsp butter2 cups mixed greens3 marinated artichokehearts2 tbsp bluecheese dressingNet Carbs 5.8g FV 4.9gNet Carbs 6.7g FV 6.7gTotal Net Carbs: 21.6gFoundation Vegetables: 14.5gTotal Net Carbs: 23.3gFoundation Vegetables: 14.5g6 oz fillet of salmon2 cups mixed greens1 small tomato2 tbsp sherry vinaigrette½ hass avocado2 tbsp ranch dressingNet Carbs 2.2g FV 1.3gAtkins FrozenBeef MerlotNet Carbs 4.5g FV 4.5gNet Carbs 6g FV 2gAtkins CaramelChocolate Nut Roll Bar1 celery stalk2 oz cheddar cheeseNet Carbs 1g FV 0gNet Carbs 3g FV 0gNet Carbs 1.7g FV 1g6 oz fillet of whitefish1 cups baby spinach2 tbsp ranch dressingAtkins Frozen BeefTeriyaki Stir-Fry½ cup steamedbrussel sprouts1 tbsp butterAtkins FrozenChili Con Carne2 cups mixed greens2 tbsp creamyitalian dressingNet Carbs 7.9g FV 7gNet Carbs 2.1g FV 1.4gNet Carbs 9.5g FV 5.5gNet Carbs 6.2g FV 4.1gNet Carbs 4.1g FV 4gTotal Net Carbs: 21.8gFoundation Vegetables: 14.3gTotal Net Carbs: 18.4gFoundation Vegetables: 12gTotal Net Carbs: 23.1gFoundation Vegetables: 11.7gTotal Net Carbs: 20.6gFoundation Vegetables: 12.4gTotal Net Carbs: 20.2gFoundation Vegetables: 13.6gGo to Atkins.com for more recipes!AtkinsStrawberry Shake6 oz chicken breast1 cup broccoli1 tbsp olive oil1 tbsp tamari sauceEnjoy Atkins Endulge treats for dessert if Net Carb consumptionallows!QUICK-START GUIDE 6

ATKINS 40 This plan is a simpler way to follow a low-carb lifestyle.No phases, just a daily budget of 40g net carbs to track!Each day, you'll enjoy a wide variety of delicious and filling foods.Allocate 40g net carbs throughout the day as follows.3 MEALS PER DAY10gNET CARBS40g NET CARBS PER DAY 15g net carbs from foundation vegetables. 3, 4-6 oz servings of protein per day 2-4 servings of healthy fats (ex: olive oil, avocado, etc) 8 or more glasses of water2 SNACKS PER DAY10gNET CARBS10g5gNET CARBSNET CARBS5gNET CARBSOccasionally you can bump up a meal to 15g of Net Carbs.FOUNDATION VEGETABLES15g6-8 SERVINGSNETCARBS Consume alcohol in moderation but watch out for hiddensugars and try to abstain the first two weeks!PROTEINYour 25g daily net carbs available after the foundation vegetables can beused on anything from the acceptable foods lists of all 4 phases. Be sureto spend your carbs wisely – spread the carbs out throughout the day forvariety and to avoid blood sugar spikes from higher carb foods.0g3 SERVINGS (4-6 oz. per serving)NETCARBSADDED FATS0g3 SERVINGS (1 tbsp each)NETCARBSOTHER CARBOHYDRATES3-5 SERVINGS (5 net carbs per serving)25gNETCARBSWhen you're 10lbs from yourgoal weight add 10g of net carbsper week from the list.For more in-depth information on Atkins 40, go to atkins.com.When your goal weight is achievedyou can expand your list of acceptablecarbs. Refer to our carb counter tomake sure you stay on track!

ATKINS 40 Notes:Standard Menu NESDAYTHURSDAYFRIDAYSATURDAYSUNDAYAtkins FrozenBacon Scramble½ hass avocado¼ cup chopped green bellpepper2 eggs½ hass avocado1 oz pepper jack cheese4 tbsp salsa cruda1 smalltomatoAtkinsRaspberry2 oz turkeyChiasausageBar¼ cup refried beans¼ cup shredded cheddarAtkins Frozen Ham& Cheese Omelet2 pieces bacon1 small tomato½ cup greek yogurt½ cup raspberries24 whole almondsAtkins FrozenFarmhouse-StyleSausage Scramble2 tbsp salsa crudaNet Carbs 6.6g FV 5.7gNet Carbs 5.3g FV 1.7gNet Carbs 5.1g FV 4.3gNet Carbs 9.7g FV 2.5gNet Carbs 6.7g FV 4.7gNet Carbs 11.1g FV 0gNet Carbs 5.8g FV 2.9g¼ cup sliced cucumbers¼ cup black bean dipAtkins Sweet & Salty HoneyAlmond Vanilla Crunch Bites12 whole almonds2 stalks celery2 tbsp almond butterAtkins PlusChocolate ShakeAtkins Peanut Butter ProteinWafer Crisp BarAtkins CaramelChocolate Nut Roll Bar1 small tomato½ cup cottage cheeseNet Carbs 4.8g FV .8gNet Carbs 3.1g FV 0gNet Carbs 4.7g FV 2gNet Carbs 2g FV 0gNet Carbs 4g FV 0gNet Carbs 3g FV 0gNet Carbs 6.5g FV 2.5g6 oz fillet of salmon1/3 cup wild rice1 cup mixed greens¼ cup sliced cucumber¼ cup sliced mushrooms2 tbsp sherry vinaigrette6 oz grilled chicken1 tbsp herb-flavored oil2 cups mixed greens1 medium tomato5 large radishes2 tbsp caesar dressingAtkins Frozen Stone FiredPepperoni Pizza2 cups mixed greens2 tbsp creamy italiandressingAtkins Frozen Italian-StylePasta Bake½ cup brussels sprouts1 tbsp butter6 oz turkey cutlets½ medium bakedsweet potato1 tbsp butter1 cup mixed greens2 tbsp creamyitalian dressing4 oz tuna1 stalk celery½ cup chopped redbell pepper2 tbsp mayonnaise3 butterhead lettuceleavesAtkins Frozen RoastedTurkey with GarlicMashed Cauliflower2 cups mixed greens2 tbsp ranch dressingNet Carbs 12.2g FV 3.2gNet Carbs 12.8g FV 11.7gNet Carbs 16g FV 5gNet Carbs 11.5g FV 5.5gNet Carbs 13.9g FV 4gNet Carbs 4.5g FV 4.5gNet Carbs 10.7g FV 5.6gAtkins Strawberry Shake½ small banana½ cup blueberries½ cup greek yogurtAtkins White ChocolateMacadamia Nut Bar½ cup sliced cucumber2 tbsp hummusAtkins CreamyVanilla Shake2 cups ice cubes3 tsp instant coffee3 tbsp heavy cream1 cup raw broccoliflorets¼ cup hummusAtkins CreamyChocolate Shake2 strawberriesNet Carbs 12.2g FV 0gNet Carbs 14g FV 0gNet Carbs 4g FV 0gNet Carbs 6.4g FV 1.6gNet Carbs 4.5g FV 0gNet Carbs 6.4g FV 1.6gNet Carbs 2g FV 0g6 oz fillet of whitefish2 cups broccoli andcauliflower, roastedwith 1 tbsp olive oil6 oz grilled chicken½ medium green bellpepper, sliced2 tbsp chopped onion1 oz shredded cheddar1 flatout lightoriginal wrap6 oz fillet of whitefish¼ cup cooked quinoa½ cup green beans1 tbsp butterAtkins FrozenChili Con Carne2 cups baby spinach½ cup sliced red bell pepper¼ cup sliced cucumbers2 tbsp sherry vinaigretteAtkins FrozenBeef Merlot2 cups shreddedromaine lettuce2 small tomatoes½ hass avocado2 tbsp caesar dressing6 oz chicken¾ cup stir-fry vegetables1 tbsp olive oil1 tbsp tamari sauce¼ cup brown riceNet Carbs 6.7g FV 6.7gNet Carbs 9.7g FV 3.3gNet Carbs 11.5g FV 2.9gNet Carbs 10.4g FV 6.5gNet Carbs 14.2g FV 10.8gNet Carbs 13.1g FV 2gTotal Net Carbs: 39.5gFoundation Vegetables: 14.6gTotal Net Carbs: 41.1gFoundation Vegetables: 12g2 small tomatoes1 tbsp olive oil2 eggs2 oz turkey sausageAtkins Frozen Chicken &Broccoli Alfredo1 cup mixed greens2 tbsp creamy italiandressingNet Carbs 6g FV 3.3gTotal Net Carbs: 41.8gFoundation Vegetables: 13gTotal Net Carbs: 41.9gFoundation Vegetables: 22.6gGo to Atkins.com for more recipes!Total Net Carbs: 39.5gFoundation Vegetables: 15.2gTotal Net Carbs: 39.2gFoundation Vegetables: 16.9gTotal Net Carbs: 42.1gFoundation Vegetables: 13gEnjoy Atkins Endulge treats for dessert if Net Carb consumption allows!