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EVENING CHEF Shopping List & Menu PlanRECOMMENDED 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)
*DressingsToss 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 DressingOr 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
EVENING CHEF
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 broccoli1 Tbsp butter
2 cups mixed greens 2 marinated artichoke
heart pieces2 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
Cauli�ower
BREA
KFA
STSN
ACK
LUN
CH
SNA
CK
DIN
NER
Chicken Breast over Steamed Spinach and a Salad6 oz chicken breast1 cup baby spinach
1 Tbsp butter 2 cups mixed greens
½ cup cucumber½ Hass avocado
½ tomato2 Tbsp creamy Italian
dressing*
Chicken, Brussels Sprouts and Baby Spinach Salad6 oz chicken breast
1 cup Brussels sprouts1 Tbsp herb-�avored oil*
2 cups baby spinach 2 marinated artichoke heart
pieces2 Tbsp creamy Italian
dressing*
Pork Tenderloin and Zucchini Topped with Hollandaise
Sauce and a Salad6 oz pork tenderloin
½ zucchini2 Tbsp Hollandaise sauce
2 cups mixed greens 1 tomato
½ Hass avocado 2 Tbsp creamy Italian
dressing*
Grilled Salmon with Herb-buttered Cauli�ower
and a Salad6 oz salmon
1 cup cauli�ower1 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 cucumber5 radishes
2 Tbsp blue cheese dressing*
Cheddar Onion Burger and Wilted Spinach Salad
5 oz ground beef 1 oz Cheddar cheese
1 Tbsp onion2 cups baby spinach
½ Hass avocado ¼ cup green bell pepper
1 dill pickle spear5 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