Dr. Ahmed Here is a 1200 Kcal Atkins diet meal menu prepared by our Nutritionist.
Atkin’s diet focuses primarily on a low-carb diet with proteins replacing the carbs to provide energy.
In terms of carb intake, Atkins’ diet is similar to the Keto diet as both diet plans focus on a low-carb diet.
However, the keto diet replaces fats as a source of energy while Atkins’s diet replaces carbs with proteins.
Here is a comparison of the Atkins diet and the keto diet:
Atkin’s Diet Vs Keto Diet:
Approach:
- Atkin’s diet: Focuses on a low-carb, high-protein diet.
- Keto diet: Focuses on a low-carb, high-fat approach to induce ketosis.
Phases:
- Atkin’s diet: It has four phases: Induction, Balancing, Pre-Maintenance, and Lifetime Maintenance.
- Keto diet: No distinct phases; a constant state of low-carb, high-fat intake.
Carb Intake:
- Atkin’s diet: Varies by phase; starts very low (20-25g/day) in the Induction phase and increases gradually.
- Keto diet: Typically kept very low (20-50g/day) to maintain ketosis.
Protein Intake:
- Atkin’s diet: Moderate to high; varies by phase but generally allows more protein than Keto.
- Keto diet: Moderate; protein intake is controlled to avoid gluconeogenesis, which could hinder ketosis.
Fat Intake:
- Atkin’s diet: Initially high, but decreases as carbs are reintroduced in later phases.
- Keto diet: High; fat is the primary source of energy.
Primary Goal:
- Atkin’s diet: Weight loss and long-term weight management.
- Keto diet: Inducing and maintaining ketosis for weight loss, mental clarity, and potential therapeutic benefits.
Allowed Foods:
- Atkin’s diet: Meat, fish, eggs, low-carb vegetables, dairy, nuts, and seeds.
- Keto diet: Meat, fatty fish, eggs, high-fat dairy, low-carb vegetables, nuts, and seeds.
Restricted Foods:
- Atkin’s diet: High-carb foods like grains, sugar, and starchy vegetables, with restrictions relaxing in later phases.
- Keto diet: High-carb foods, including most fruits, grains, and sugar.
Health Benefits:
- Atkin’s diet: Weight loss, blood sugar control, and cardiovascular health.
- Keto diet: Weight loss, improved insulin sensitivity, mental clarity, and potential neurological benefits.
Sustainability:
- Atkin’s diet: More flexible, especially in later phases when more carbs are allowed.
- Keto diet: This can be challenging to maintain due to strict carb restrictions.
Side Effects:
- Atkin’s diet: Possible initial side effects include “Atkins flu,” constipation, and bad breath.
- Keto diet: Common side effects include “Keto flu,” electrolyte imbalances, and constipation.
Long-Term Impact:
- Atkin’s diet: Can be sustained with adjustments to carb intake over time.
- Keto diet: Long-term safety is still debated, especially concerning heart health.
1200 calories Atkin’s Diet Meal Plan With Carbs, Proteins, and Calorie Counting
Day 01 | Food | Carbs (21 g) | Protein (95 g) | Calories (1235) |
| Breakfast | Omelette with cheese, bell peppers, and onion | 6 | 14 | 320 |
| Snack | Greek yogurt (150g) | 5 | 17 | 150 |
| Lunch | Grilled chicken (100g) salad with mixed greens, olive oil, and blue cheese crumbles | 5 | 30 | 385 |
| Snack | Lemon tea | 0 | 0g | 0 |
| Dinner | Salmon with roasted asparagus and a dollop of butter | 5 | 34 | 380 |
Day 02 | Food | Carbs (28.5) | Protein (97) | Calories (1195) |
| Breakfast | Greek yogurt with berries and a sprinkle of nuts | 15 | 20 | 300 |
| Snack | Hard-boiled egg | 0.5 | 4 | 95 |
| Lunch | Tuna salad with celery and a sprinkle of cheese | 5 | 30 | 300 |
| Snack | Greek yogurt (100g) | 3 | 13 | 100 |
| Dinner | Pork chops with sautéed spinach | 5 | 30 | 400 |
Day 03 | Food | Carbs (32) | Protein (98) | Calories (1220) |
| Breakfast | Three eggs, 1/4 avocado, two slices bacon, salt, and pepper | 5 | 25 | 350 |
| Snack | Sliced deli meat (2-3 slices) | 1 | 12 | 100 |
| Lunch | Cottage cheese with mixed berries and a sprinkle of chia seeds | 15 | 25 | 350 |
| Snack | 14 almonds | 6 | 6 | 100 |
| Dinner | Chicken stir-fry with cauliflower rice | 5 | 30 | 320 |
Day 04 | Food | Carbs (27) | Protein (97) | Calories (1200) |
| Breakfast | 1 cup Greek yogurt, 1/4 cup mixed berries, | 10 | 20 | 300 |
| Snack | Celery Sticks with Peanut Butter (1 stalk, 1 tbsp PB) | 4 | 5 | 90 |
| Lunch | Smoked salmon (3 oz) with cream cheese (1 oz) and cucumber slices | 3 | 20 | 310 |
| Snack | Greek yogurt (150g) | 5 | 17 | 150 |
| Dinner | Pork chops with zucchini noodles | 5 | 35 | 350 |
Day 05 | Food | Carbs (13) | Protein (97) | Calories (1210) |
| Breakfast | Two eggs, 1/4 cup sausage, 1/2 cup spinach, salt, pepper | 3 | 28 | 380 |
| Snack | Green tea | 0 | 0 | 0 |
| Lunch | Shrimp scampi with zucchini noodles | 5 | 25 | 380 |
| Snack | Beef Jerky (1 oz) | 0 | 9 | 100 |
| Dinner | Grilled salmon with roasted asparagus | 5 | 35 | 350 |
Day 06 | Food | Carbs (32) | Protein (88) | Calories (1180) |
| Breakfast | One slice whole-grain bread (check carb count), 1/4 avocado, 2 oz smoked salmon, 1 tbsp cream cheese | 15 | 15 | 350 |
| Snack | Bell pepper slices with guacamole | 2 | 5 | 70 |
| Lunch | Chicken Caesar salad with grilled chicken and low-carb croutons | 10 | 30 | 350 |
| Snack | Pork rinds | 0 | 8 | 90 |
| Dinner | Beef and broccoli stir-fry | 5 | 30 | 320 |
Day 07 | Food | Carbs (39) | Protein (75) | Calories (1180) |
| Breakfast | Two eggs, two slices of bacon, low-carb bread (optional), and cheese (optional) | 25 | 3 | 370 |
| Snack | Deviled eggs (2 halves) | 1 | 5 | 80 |
| Lunch | Salmon with roasted asparagus and a side salad | 5 | 35 | 380 |
| Snack | Cucumber slices with cream cheese | 3 | 2 | 50 |
| Dinner | Tuna salad with celery sticks | 5 | 30 | 300 |
- 97% Pure Berberine Powder – High-purity, plant-derived extract with a rich yellow color. Carefully processed and lab-tes…
- Naturally Bitter Taste – Berberine has a strong, naturally bitter flavor. Best enjoyed when mixed with smoothies, tea, c…
- 100g in Resealable Foil Pouch – Packaged in a premium aluminum pouch to protect from moisture and light, keeping the pow…
$23.90
- 5 Delicious Flavors: Freeze-Dried Mango, Freeze-Dried Blueberry, Freeze-Dried Orange, Freeze-Dried Dragon Fruit & Freeze…
- Pure and Natural Ingredients: Our fruit powders are made without synthetic pesticides, GMOs, or harmful chemicals. Each …
- Health Benefits: Our carefully selected fruits are packed with antioxidants, vitamins, fiber, and digestive enzymes to s…
$29.99
- 🌿 4 Tangy Citrus Flavors in One Pack: Enjoy a delicious variety of Orange, Lime, Lemon, and Kiwi powder – 5 sachets of e…
- 💧Easy to Mix & Refreshing: Just add to water, smoothies, sparkling drinks, or tea for a vibrant citrus kick. Dissolves i…
- 🛡️Rich in Vitamin C & Antioxidants: Made from real fruit powders, this mix offers a natural source of vitamin C to suppo…
$29.99
- VARIETY PACK – Includes 5 delicious organic berry powder flavors: Freeze-Dried Goji Berry, Freeze-Dried Strawberry, Free…
- PURE INGREDIENTS – Made with 100% natural, freeze-dried berries and absolutely no added sugar, artificial ingredients, o…
- CONVENIENT PACKAGING – Contains 20 pre-portioned 5g packets (100g total), eliminating the need for measuring and ensurin…
$29.99
