EVENING CHEF Shopping List & Menu Plan RECOMMENDED SHOPPING LIST Vegetables Baby spinach (1 bag) Broccoli (1 crown) Brussels sprouts (1 pint) Cauliflower (1 crown) Cherry tomatoes (1 pint) Cucumber (1) Dill pickle spear (1) Green beans (1/4 lb) Green bell pepper (1) Hass Avocados (2) Marinated artichoke hearts (1 small jar) Mixed greens (2 bags) Onion (1) Radishes (1 bunch) Tomatoes (2) Zucchini (1) Meats and Proteins Chicken breast (12 oz) Ground beef (5 oz) Lamb chop (5 oz) Pork tenderloin (6 oz) Salmon (6 oz) Steak (5 oz) Cheese and Dairy Cheddar cheese (1 oz) Butter (8 oz) *Dressings Toss salad with any low-carb dressing. Dressings should have 1g or fewer net carbs per serving. Here are some suggestions: • Marie’s Caesar Dressing • Marie’s Creamy Ranch Dressing • Marie’s Chunky Blue Cheese Dressing • Drew’s Shiitake Ginger Dressing Or make your own! Recipes start on page 12 of the Recipe Booklet! Page numbers in the bottom left corner of the meal box reference matching recipes in the Recipe Booklet Net Carbs 5g Net Carbs 2g Net Carbs 2g Net Carbs 9.4g Net Carbs 5g Atkins Frozen Bacon Scramble Atkins Cranberry Almond Bar Atkins Frozen Crustless Chicken Pot Pie Pan-fried Lamb Chop with Broccoli and a Salad 5 oz lamb chop ¾ cup broccoli 1 Tbsp butter 2 cups mixed greens 2 marinated artichoke heart pieces 2 Tbsp creamy Italian dressing* MONDAY Total Net Carbs: 23.4g Net Carbs 6g Net Carbs 1g Net Carbs 3g Net Carbs 9.2g Net Carbs 5g Atkins Frozen Farmhouse-Style Sausage Scramble Atkins Lemon Bar Atkins Frozen Chicken and Broccoli Alfredo TUESDAY Total Net Carbs: 24.2g Net Carbs 5g Net Carbs 3g Net Carbs 1g Net Carbs 9.7g Net Carbs 6g Atkins Strawberry Shake Atkins Lemon Bar Atkins Frozen Beef Teriyaki Stir-Fry WEDNESDAY Total Net Carbs: 24.7g Net Carbs 6g Net Carbs 2g Net Carbs 3g Net Carbs 7.4g Net Carbs 5g Atkins French Vanilla Shake Atkins Caramel Double Chocolate Crunch Bar Atkins Dark Chocolate Royale Shake THURSDAY Total Net Carbs: 23.4g Net Carbs 5g Net Carbs 4g Net Carbs 1g Net Carbs 10.2g Net Carbs 5g Atkins Frozen Chicken and Broccoli Alfredo FRIDAY Total Net Carbs: 25.2g Atkins Café Caramel Shake Net Carbs 5g Net Carbs 2g Net Carbs 1g Net Carbs 10.5g Net Carbs 6g Atkins Frozen Crustless Chicken Pot Pie Atkins Frozen Beef Teriyaki Stir-Fry SUNDAY Total Net Carbs: 24.5g Net Carbs 6g Net Carbs 2g Net Carbs 3g Net Carbs 9.6g Net Carbs 6g SATURDAY Total Net Carbs: 26.6g Atkins Frozen Farmhouse-Style Sausage Scramble Atkins Frozen Roasted Turkey with Garlic Mashed Cauliflower BREAKFAST SNACK LUNCH SNACK DINNER Chicken Breast over Steamed Spinach and a Salad 6 oz chicken breast 1 cup baby spinach 1 Tbsp butter 2 cups mixed greens ½ cup cucumber ½ Hass avocado ½ tomato 2 Tbsp creamy Italian dressing* Chicken, Brussels Sprouts and Baby Spinach Salad 6 oz chicken breast 1 cup Brussels sprouts 1 Tbsp herb-flavored oil* 2 cups baby spinach 2 marinated artichoke heart pieces 2 Tbsp creamy Italian dressing* Pork Tenderloin and Zucchini Topped with Hollandaise Sauce and a Salad 6 oz pork tenderloin ½ zucchini 2 Tbsp Hollandaise sauce 2 cups mixed greens 1 tomato ½ Hass avocado 2 Tbsp creamy Italian dressing* Grilled Salmon with Herb-buttered Cauliflower and a Salad 6 oz salmon 1 cup cauliflower 1 Tbsp herb-butter blend* 2 cups mixed greens ½ Hass avocado 2 Tbsp creamy Italian dressing* Steak with Green Beans and Blue Cheese Salad 5 oz steak 1 cup green beans 1 Tbsp butter 2 cups mixed greens ½ cup cucumber 5 radishes 2 Tbsp blue cheese dressing* Cheddar Onion Burger and Wilted Spinach Salad 5 oz ground beef 1 oz Cheddar cheese 1 Tbsp onion 2 cups baby spinach ½ Hass avocado ¼ cup green bell pepper 1 dill pickle spear 5 cherry tomatoes 2 Tbsp hot bacon vinaigrette* Atkins Frozen Bacon Scramble Atkins Frozen Bacon Scramble Atkins Frozen Bacon Scramble Atkins Frozen Farmhouse-Style Sausage Scramble Atkins White Chocolate Macadamia Nut Bar Atkins Cranberry Almond Bar Atkins Strawberry Shake Atkins Milk Chocolate Delight Shake Atkins Lemon Bar Atkins French Vanilla Shake on pg 10 on pg 11 on pg 9 on pg 9 on pg 12 on pg 10 on pg 11 Craving something sweet? Enjoy 1 Atkins Endulge treat for dessert! Find at shop.atkins.com or at your local retailer. Remember, Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols