Atkins Diet Food List: Know What To Include And Avoid

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The key to success remains in that one must have at least 3 meals and 2 snacks a day. One should not also go without food for a maximum of 3 to 4 hours. One should be firmly determined not to be tempted to take non-compliant foods. This article aims to give you a comprehensive Atkins diet food list that you can follow as a guide.

Atkins diet food list for shopping

One should make a diet plan based on these foods.


Meat is not a culprit in the Atkins diet plan. Protein plays a vital role in the weight loss program by protecting the lean muscles. Organically-raised free-range meat is an excellent constituent of this diet. One may have anything from Bacon, Beef, Chicken, Ham, Lamb, Pork, Veal, and Venison. One should also try to avoid processed meats as they contain preservatives.


Other than being rich in protein and healthy fats, fishes are also a good source of minerals like Calcium, Iron, Potassium, Vitamin D, and Vitamin B2. One may include Cod, Flounder, Herring, Salmon, Sardine, Tuna, Trout, etc in the diet.


Shellfishes are also acceptable in the Atkins diet food list. They contain healthy fats, Omega3 fatty acids, protein, and several minerals like Copper, Iron, Magnesium, and Zinc. Clams, Crabs, Lobsters, Mussels, Oysters, shrimps, squids, etc could be a part of the diet plan.


Contrary to some dieting regimen, eggs are a pride inclusion in the Atkins diet. They are packed with a lot of antioxidants, minerals, protein, and vitamins. Eggs also contain Choline, a nutrient that supports that support metabolism. This is also delicious in every form and cheap source of high-quality protein.


Atkins Diet Food List: Know What To Include And Avoid

Asparagus, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumber, Lettuce, Kale, Onion, Spinach, Tomatoes, etc are a great inclusion. Being low in carbohydrates and rich in nutrients, they are the vegetable superstars of this diet plan.


You can also include fruits in different phases of the Atkins diet plan. Fruits like Avocados, Cantaloupe, Cherries, Strawberries, etc are included in the Atkins diet food list.

Full-fat dairy

Butter, Cottage cheese, Whipped cream, and full-fat yogurt are also great for the Atkins diet plan.

Nuts & Seeds

Nuts and seeds are delicious. Combining protein, fat, carbohydrate, anti-oxidants, and minerals, Almonds, Macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, etc form a great component of the Atkins diet in the advanced stages.

Healthy fats

Fats are a great source of energy. They are delicious, help to feel full and further regulate blood sugar. This is why they are included in the Atkins diet. Olive oil, Canola oil, Coconut fat, etc are a great component of the plan.

Foods to avoid

Heavy restrictions are imposed on foods in the induction phase of the Atkins diet. The following foods are non-compliant to the Atkins diet food list. One should, therefore, avoid these.

  • Soft Drinks: These are packed full of sugar and hence to be avoided. And, for the same reason, you should also avoid taking sweetened beverages, fruit juices, cookies, cakes, candies, ice creams.
  • White Bread: Make sure that you do not have a piece of them in the refrigerator. No matter if it is a hot dog, hamburger, or a piece of regular sliced bread; these are full of carbohydrates and must be avoided.
  • Pasta: This is also rich in carbohydrates and, therefore, does not go with the Atkins diet plan, especially in the initial stages. You may take wheat pasta when you are in phase four.
  • Alcoholic Beverages: Say no to these especially in the initial stages.
  • Nuts & seeds: Although these are rich in fat and protein, they also boost high carbohydrates and, as such, to be avoided in the initial stages.

Other than these, high-carb fruits & vegetables, starches like potatoes, legumes like lentils, beans, and vegetable oils including Soybean, corn, cottonseed oil, etc. are to be avoided.

Typical sample menu

Living on the Atkins diet plan has dual advantages. One need not eat less or starve and still achieve considerable weight loss. No matter if you cook your food or prefer to live on grab-and-go, there is a meal plan to suit your lifestyle.

However, to be successful, one must eat enough protein. One should pick only those carbohydrates that are rich in fibers and include healthy fats.

The following sample menu will give you some inspiration.


The target should be to have 22 grams of net carbs only. Fill red bell pepper rings with eggs and Mozzarella. Add half cup of cooked oatmeal and one-fourth cup of blueberries. This will give you a nice breakfast.

Morning Snack

Your aim should be to have 8 grams of net carbs only. Taking 4 ounces of Greek Yogurt with 5 large strawberries will make a good morning snack to stay full.


You can have a Beef Burger with Feta and Tomatoes. This can also include whole wheat buns, mixed greens, chickpeas, Greek Vinaigrette, etc to make it relishing. This will give you 32 grams of net carbs.

Afternoon Snack

It can contain two tablespoons of Hummus and a Carrot cut into slices. This will be equivalent to 9 grams of net carbs.


Make it delicious using blackens salmon, cucumber relish, and cauliflower. Also add half-cup of wild rice, one cup of mixed salad greens, half cup of chopped red bell pepper slices, and finish with garlic ranch dressing. This will give you 27 grams of net carbs.


Have one Atkins Endulge Caramel Nut Chew Bar. This is equivalent to 2 grams of net carbs.

Summing up

Atkins diet works well as a weight loss regimen. Many gourmet recipes follow the Atkins diet food list. However, one should take a doctor’s help before considering a radical change in bodyweight.

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