WIXLIB

QUICK-STARTGUIDE

WELCOMETO ATKINS HOW IT WORKSWHEN 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.WHEN YOU EAT FEWER CARBSyour body begins to rely on fatas its primary fuel source!Low Cal/High CarbUP & DOWNSUGARLEVELSINCREASED: FAT STORAGE HUNGER CRAVINGSBURN SUGAR/STORE FATLow CarbLESS: FAT STORAGE HUNGER CRAVINGSSTEADYSUGARLEVELSBURN FAT/LOSE WEIGHTON ATKINS: Your body burns fat rather thancarbohydrates You have much more energy Cravings for sugar and carbsvirtually disappear“Today’s Atkins focuses on foods that arerich in healthy protein and low in carbsand sugar. It’s a simple approach thattastes delicious and is a real way to live.”– Rob Lowe1 QUICK-START GUIDE

GET STARTEDCHOOSE YOUR PLAN 40lbs Less thanor more to lose40lbsto loseWaist of over:35” for women40” for menPregnantorbreastfeeding*Diabetic orPre-diabeticSee Page 3See Page 7* Consult your doctor beforestarting any diet planAll content, including all text and images, are owned and copyrighted by Atkins Nutritionals, Inc. ("Atkins").All trademarks and logos are either registered or unregistered trademarks of Atkins.QUICK-START GUIDE 2

ATKINS 20 This plan is the Classic Atkins Diet that has been successful overthe past 40 years. Use the Acceptable Foods diagram below tohelp with effective weight loss in each phase. For more in-depthinformation on each phase, go to atkins.com 3 QUICK-START GUIDE

Phase 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 youweight loss begins to stall with theincreases. When you are within10 lbs of your goal weight moveto Phase 3: Increase your dailynet carbs in 10g incrementsweekly until you reach your goalweight. If your weight loss stalls,drop back by 10g net carbs.When you’ve achieved your goalweight, move to Phase 4: Stay within the carbrange that allows you to notgain or lose additional weight.Congratulations, you are living alow-carb lifestyle!QUICK-START GUIDE 4

G o to ATKINS.COM for moreplans or to customize your own!ATKINS 20 Standard Meal PlanBREAKFASTSNACKMONDAYTUESDAYWEDNESDAYAtkins FrozenFarmhouse-StyleSausage Scramble5 oz ground beef1 Tbsp olive oil½ cup chopped greenbell pepper¼ cup chopped onion½ cup shredded cheddar1 tsp olive oil¼ cup chopped onion2 large eggs¼ cup shredded CheddarNet Carbs 6g FV 2.1gNet Carbs 6g FV 6gNet Carbs 5.4g FV 3.1gAtkins Milk ChocolateDelight ShakeAtkins FrenchVanilla ShakeNet Carbs 2g FV 0gNet Carbs 1g FV 0gAtkins ChocolateChip Granola BarAtkins FrozenBeef Teriyaki Stir-Fr1 small zucchini1½ oz CheddarLUNCHNet Carbs 3.2g FV 2.6gAtkins Frozen CrustlessChicken Pot-Pie1 cup mixed greens2 Tbsp Creamy Italian DressingN2TN¼2 TbNet Carbs 6.6g FV 3.6gNet Carbs 3g FV 0gNet Carbs 6g FV 3gAtkins StrawberryShake1 cup sliced green bell pepper2 Tbsp Ranch DressingAtkins CoconutAlmond Delight BarNet Carbs 1g FV 0gNet Carbs 3.7g FV 2.7gNet Carbs 2g FV 0g6 oz chicken breast1 cup broccoli florets2 Tbsp Hollandaise Sauce2 cups mixed greens2 Tbsp Creamy Italian DressingAtkins Frozen Chicken &Broccoli Alfredo6 oz fillet of whitefish2 cups broccoli florets1 Tbsp Herb-Butter Blend½ Hass avocado2 Tbsp Italian DressingNeDINNERATKINS 20 SNACKStandard Menu Plan20Week 11½ cups mixed greens2 Tbsp Creamy Italian DressingNet Carbs 4.7g FV 4.3gNet Carbs 7.2g FV 4gNet Carbs 7.9g FV 7.1gTotal Net Carbs: 21.5gFoundation Vegetables: 12.6gTotal Net Carbs: 21.9gFoundation Vegetables: 12.7gTotal Net Carbs: 22.3gFoundation Vegetables: 13.2gEnjoy ATKINS ENDULGE TREATS for dessert if Net Carb consumption allows!5 QUICK-START GUIDENNFoun

Notes:Week 1argTHURSDAYFRIDAYAtkins RaspberryChia Bar½ medium red bell pepper1 Tbsp olive oil2 cups baby spinach2 large eggs2 Tbsp heavy cream¼ cup shredded MontereyJack CheeseNet Carbs 3g FV 0gNet Carbs 7g FV 5.3gNet Carbs 3.5g FV 3.3gNet Carbs 5g FV 0.4g½ cup choppedred bell pepper2 Tbsp Greek VinaigretteAtkins CaféCaramel Shake5 cherry tomatoes2 oz fresh mozzarella cheese1 Tbsp olive oil1 Tbsp fresh basilAtkins CranberryAlmond BarNet Carbs 3.8g FV 3gNet Carbs 2g FV 0gNet Carbs 2.3g FV 2.3gNet Carbs 2g FV 0g2 cups chopped spinach1 tsp olive oil1 small tomato1 oz Monterey Jack CheeseSUNDAYAtkins FrozenBacon Scramble1 slice bacon6 oz chicken breast1 cup mixed greens½ medium tomato½ Hass avocado¼ cup diced MontereyJack Cheese2 Tbsp Blue Cheese DressingAtkins ChocolatePeanut Butter BarNet Carbs 5.7g FV 4.6gNet Carbs 2g FV 0gNet Carbs 7g FV 2gNet Carbs 7.2g FV 7.2g2 celery stalks2 oz Cheddar¾ cup sliced cucumber2 Tbsp Greek VinaigretteAtkins Harvest TrailDark Chocolate Sea SaltCaramel BarAtkins FrenchVanilla ShakeNet Carbs 2.7g FV 2gNet Carbs 3.3g FV 3gNet Carbs 4g FV 0gNet Carbs 1g FV 0gAtkins FrozenChili Con Carne1 cup broccoli florets1 Tbsp olive oil7 oz bone-in pork chop½ cup cauliflower florets1 cup mixed greens½ Hass avocado2 Tbsp Sherry Vinaigrette6 oz ground beef1 Tbsp crumbledblue cheese1 medium zucchini1 Tbsp olive oil½ Hass avocado½ inch slice tomatoNet Carbs 8.6g FV 3.7gNet Carbs 4.6g FV 4.2gNet Carbs 6.5g FV 6.3gTotal Net Carbs: 21.4gFoundation Vegetables: 11.8gTotal Net Carbs: 21.7gFoundation Vegetables: 13.9gdAtkins FrozenOrange ChickengNet Carbs 7g FV 3.9g2.3g3.2gSATURDAYTotal Net Carbs: 22.2gFoundation Vegetables: 13.5gTotal Net Carbs: 22.9gFoundation Vegetables: 12gAtkins FrozenChicken Margherita4 oz canned tuna2 Tbsp mayonnaise½ cup chopped snap peas¼ cup choppedred bell pepper1 medium tomatoEnjoy ATKINS ENDULGE TREATS for dessert if Net Carb consumption allows!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!TM7 QUICK-START GUIDE

Daily: Each day you will eat 40g net carbs 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 water Consume alcohol in moderation but watch out for hidden sugarsand try to abstain the first two weeks!Your 25g daily net carbs available after the foundation vegetables can beused on whatever foods you like throughout the day. Be sure to spend yourcarbs wisely – spread the carbs out throughout the day for variety and toavoid blood sugar spikes from high carb foods.Once you’re 10 lbs from your goal weight,add 10g of daily net carbs each week!For more in-depth information on Atkins 40, go to atkins.comQUICK-START GUIDE 8

G o to ATKINS.COM for moreplans or to customize your own!BREAKFASTSNACKLUNCHWeek 1MONDAYTUESDAYWEDNESDAYAtkins FrozenFarmhouse-StyleSausage Scramble½ cup cooked oatmeal2 pieces bacon¼ cup choppedred bell pepper2 eggs½ Hass avocado1 oz pepper jack cheese4 Tbsp Salsa CrudaNet Carbs 6g FV 2.1gNet Carbs 12.4g FV 0gNet Carbs 5.8g FV 4.1g1/3 cup fresh pineapple chunks½ cup cottage cheeseAtkins DarkChocolate Decadence BarAtkins Dark ChocolateRoyale Shake½2¼7Ne ₃ bananaNet Carbs 10.6g FV 0gNet Carbs 3g FV 0g6 oz fillet of salmon¼ cup wild rice2 cups mixed greens¼ cup sliced cucumbers¼ cup sliced mushrooms2 Tbsp Sherry VinaigretteAtkins FrozenOrange Chicken2 cups mixed greens5 large radishes½ Hass avocado2 Tbsp Creamy Italian DressingNet Carbs 13.4g FV 5gNet Carbs 12g FV 8.7gNet Carbs 11g FV 4.6gAtkins StrawberryShake½ cup raspberries½ cup Greek yogurtAtkins CaramelChocolate Nut Roll BarNet Carbs 1g FV 0gNet Carbs 7.9g FV 0gNet Carbs 3g FV 0g6 oz steak2 cups broccoli andcauliflower, roastedwith 1 Tbsp olive oilAtkins Frozen CrustlessChicken Pot Pie½ cup chopped zucchiniNet Carbs 9.4g FV 6.1gNet Carbs 4.8g FV 4.8gNet Carbs 7.8g FV 5.1gTotal Net Carbs: 40.4gFoundation Vegetables: 13.2gTotal Net Carbs: 40.1gFoundation Vegetables: 13.5gTotal Net Carbs: 39.8gFoundation Vegetables: 13.8gNet Carbs 12.2g FV 0gN5 oz hamburger1 oz Cheddar1 medium tomato½ Hass avocado1 Flatout Original Light WrapNeDINNERATKINS 40 SNACKStandard Menu Plan40ATKINS 40 Standard Meal PlanAtkins Frozen Chicken &Broccoli Alfredo2 cups baby spinach½ Hass avocado2 Tbsp Creamy Italian DressingEnjoy ATKINS ENDULGE TREATS for dessert if Net Carb consumption allows!9 QUICK-START GUIDEN6¼NeFoun

Notes:Week 1eTHURSDAY5 oz ground beef1 Tbsp olive oil½ cup chopped greenbell pepper2 Tbsp chopped onion¼ cup shred Cheddar7-inch low-carb tortillaFRIDAYSATURDAYAtkins FrozenBacon Scramble4 oz turkey sausage1 medium tomato1 slice whole grain toastNet Carbs 15.3g FV 3.3gNet Carbs 6g FV 2.1gAtkins Dark ChocolateAlmond Coconut Crunch BarAtkins MochaLatte ShakegNet Carbs 7.1g FV 3.7gNet Carbs 5g FV 0.4geAtkins Lemon Bar½ cubed cantaloupe2 oz prosciuttograpNet Carbs 3g FV 0gAtkins FrozenChili Con Carne½ cup steamedBrussels sprouts1 Tbsp butterSUNDAYAtkins FrozenFarmhouse-StyleSausage Scramble3 large strawberriesNet Carbs 5.9g FV 0gNet Carbs 3g FV 0gNet Carbs 6g FV 0gAtkins FrozenSwedish Meatballs½ cup sliced cucumber5 black olives10 cherry tomatoes2 cups arugula2 Tbsp FreshRaspberry Vinaigrette4 oz tuna1 stalk celery1/3 cup chopped red bell pepper2 Tbsp mayonnaise2 Romaine lettuce leavesAtkins Frozen ItalianStyle Pasta Bake2 cups mixed greens1 small tomato2 Tbsp Blue Cheese DressinggNet Carbs 9.3g FV 4.4gNet Carbs 14.1g FV 10.6gNet Carbs 3.7g FV 3.7gNet Carbs 13.9g FV 7.4gr1 medium carrot¼ cup hummusAtkins FrenchVanilla ShakeAtkins CaféCaramel Shake1 stalk celery1 slice CheddarNet Carbs 9.1g FV 0gNet Carbs 1g FV 0gNet Carbs 2g FV 0gNet Carbs 1.4g FV 1g7 oz bone-in pork chop½ small baked potato1 Tbsp butter1 cup mixed greens2 Tbsp Creamy Italian DressingAtkins FrozenBeef Merlotni6 oz fillet of whitefish¼ cup cooked quinoa1 cup green beans1 Tbsp butter½ cup steamed broccoli½ small corn on the cob1 Tbsp butter6 oz chicken¾ cup stir-fry vegetables1 Tbsp olive oil1 Tbsp tamari sauce¼ cup brown ricegNet Carbs 12.9g FV 4.3gNet Carbs 14.7g FV 1.3gNet Carbs 16g FV 5gNet Carbs 14.5g FV 3gTotal Net Carbs: 41.4gFoundation Vegetables: 12.4gTotal Net Carbs: 40.7gFoundation Vegetables: 12.3gTotal Net Carbs: 40.0gFoundation Vegetables: 12.0gTotal Net Carbs: 41.8gFoundation Vegetables: 13.5gs9.8g3.8gEnjoy ATKINS ENDULGE TREATS for dessert if Net Carb consumption allows!QUICK-START GUIDE 10

ATKINS MADE EASIER TOOLS TO HELP YOU FINDYOUR HAPPY WEIGHTAll you need to reach your goals is FREEon the Atkins Mobile App & Atkins.com.Food Search helps you find nutritionalinfo for grocery items, restaurant meals, andAtkins-friendly recipes and products. Searchby keyword for any of these items and trackthem instantly!Progress Tracker to track your weight lossto date and the proximity to yourgoal weight.Meal Tracker allows you to track net carbsconsumed daily based on your specific AtkinsPlan. Includes popular brands and restaurantdishes and a breakdown of fat, protein andfoundation veggies.Activity Tracker allows you to synch yourdevice and incorporate steps into yourdaily goals.Food Lists & Recipes will help youdiscover all the delicious foods acceptable ineach Phase and Plan. Plus, recipes making iteasy to find and fix low-carb meals.atkins.comGET IT NOW FOR FREE!11 QUICK-START GUIDEAvailable for iPhone, iPad and Android!GET IT ON