7-Day Ketogenic Diet Menu for Atkins Induction

Fried Eggs with Salsa, Salad, and Lean Bacon
Need Help Planning Your Atkins Induction Meals?

Want to do Atkins Induction right? Don't have the skills or time to create your own personalized Induction menu? This 7-Day Ketogenic Diet Menu for Atkins Induction is a super-simple, no recipes, diet plan that will kick-start the dieting process by getting you into ketosis fast.


I'm going to be honest here.

I have never sat down and mapped out a complete ketogenic diet menu for Atkins Induction or even the Ongoing Weight Loss phase (OWL). This will be the first time that I've tried to create a full-week menu based on Atkins 2002.

When it comes to planning ketogenic meals for myself and family, I have always just shot from the hip.

At times, when I was counting calories, carbs, fats, and protein, I did have to start with dinner first and then travel backward to get a daily menu that fit into the parameters, but that was back when I needed to lower fat and reduce the number of calories in those low-carb meals.

For Atkins Induction, that degree of planning isn't necessary.

The goal of Atkins Induction isn't weight loss. 

The aim you are trying to achieve is to get yourself into the state of ketosis, and the following 7-day keto diet menu will help you get there fast.

Pinterest Image: Fried Eggs with Salsa, Bacon, Lettuce Salad


[This post contains affiliate links. If you choose to purchase something by using one of those links, I may receive a small financial compensation, at no cost to you.]


Don't Let Yourself Go Hungry



You don't count fat grams on this keto plan and you most certainly do not count calories. You should also never go hungry. If you are hungry, you need to eat more. Dr. Atkins' advice was to eat until you're satisfied. 

In fact, in the 2002 version of the Atkins Diet, Dr. Atkins clearly stated that you should never go more than 6 hours without eating something. He made it a rule.


What Atkins Induction Will Do For You

Atkins Induction lasts for 14 days. 

During that time period, you do not climb on the bathroom scale. 


You eat from the list of Acceptable Foods for Induction found in Dr. Atkins New Diet Revolution book, published in 2002. While there are newer versions, the 2002 book is still available at Amazon and used book stores. Low cabers continue to consider it the bible of low-carb dieting.

Wait to evaluate your body's response to these low-carb meals until after the 14 days have passed. 

This practice sits at the heart of why Dr. Atkins created the Induction diet, and I'm going to state it as clearly as I can because most people who start a low-carb diet don't understand the purpose of Induction:

Atkins Induction is not a weight-loss diet. It isn't the Atkins Diet. It is a method of changing your body chemistry to make it more susceptible to fat burning.



The result of doing this includes reduced hunger and cravings, an upswing in energy and well-being, and balanced blood glucose levels. This is what Atkins Induction is designed to do for you.

It works hard to get you into the state of ketosis. Once you're solidly in ketosis and you've made it through Phase 1 of the diet, THEN you can worry about carving off those pesky, excess pounds.

A typical metabolism predominantly burns glucose for fuel. Those who live the Atkins Nutritional Approach predominantly burn fatty acids for energy instead. 

A ketogenic diet will change your body chemistry -- easily and effortlessly -- IF you follow the plan. 

But that isn't always easy to do. 

A low-carb diet is a radical change from the way most people are used to eating, so if you're new to a low-carb diet or are returning to a low-carb lifestyle after a diet break, please read our Ultimate Beginner's Guide to a Low-Carb Diet before you start using the menu below. 
Common diet menus contain a ton of carbs, and you really need to understand what a low-carb diet is, and what you can eat, before you try to switch to this type of lifestyle. 

I'm hoping that the following 7-day ketogenic diet example will help you create a great Induction menu for yourself, but you won't be able to do that unless you understand the basic principles that make a low-carb diet work.

7-Day Ketogenic Diet Menu


These are only sample menus, based on what I might eat if I were to do Atkins Induction again today. 

If you don't like something, or if you have dietary restrictions that I don't have, please feel free to substitute with another low-carb food that's similar. 

For example, you might prefer to use ranch or blue cheese dressing on your salad, rather than homemade thousand island. Please do so.


Salad with Olives, Onions, Eggs, and Olives
To make a great Atkins 2002 lettuce salad,
use your favorite low-carb vegetables and dressings.


Maybe you might prefer to garnish your salad with chopped hard boiled eggs, bacon crumbles, and sliced celery rather than using the tomatoes. If you don't enjoy broccoli, pick a low-carb vegetable that you do like. 

The same goes for the meat or other protein sources. 

If you prefer chicken breast to chicken thighs, go ahead and swap out the thighs for the part of the chicken you like best. You can even swap a burger for the chicken or a piece of fish for the pork chop. 

Since meat doesn't contain any carbs, you can easily switch the meat around for something you like better.

In addition, if you don't want to make 1-minute muffins or revolution rolls, if you don't want to eat diet gelatin or drink a protein shake for breakfast, feel free to substitute other things from the acceptable foods list for Atkins Induction.

These are "sample" menus only. 


Day 1


Breakfast:

1-minute muffin, toasted
1 tablespoon butter

Lunch:

Baked chicken leg and thigh
1 cup cooked broccoli
1 tablespoon butter
diet soda

Dinner:

Large pork chop, sauteed in butter
2 cups lettuce salad with tomatoes, cucumbers, and green onions
hot tea with lemon and sugar substitute

Snack Suggestions:

2 ounces hard cheese
2 hard-boiled eggs
leftover chicken from lunch

Day 2


If you followed my 3-day Pre-Induction diet in the previous post, you will already be in ketosis, so you won't need to eat as much food on day 2 and 3. Your hunger will be greatly reduced by now, so if that's you, just trim the menus down to fit your appetite. 

If you are not in ketosis yet, day 2 and 3 will be somewhat difficult because your body will have started to run out of glycogen. If you need more food than what I have listed here, go ahead and eat larger portions of meat or other protein sources.

Alternatively, you can add more foods for variety, but choose foods that are zero or nearly zero carbs.

When your carbohydrate storage runs low, the brain begins to scream for food. Sometimes, that will be in the form of carbs like desserts and sweet snacks, and sometimes, it will just be food -- period. 

The following two days will reflect the need to eat more food. If you are already in ketosis, either because you're repeating this menu for week 2 or because you followed the Pre-Induction Diet, the only carbohydrate requirement for Induction is:

1 cup of cooked vegetables
2 cups of salad

The rest of your diet can be adjusted to fit your protein needs and fat requirement so that you're eating at a calorie deficit. Snacks are optional.

Breakfast:

2 scrambled eggs
3 slices bacon
1-minute muffin, toasted
1 tablespoon butter
1 cup warm chicken broth

Lunch:

2-cup chef salad with ham, chicken, hard-boiled eggs, bacon crumbles, and 2-ounces cheese
2 tablespoons homemade Thousand Island dressing
10 to 20 olives
diet soda

Dinner:

4 to 8-ounce cheeseburger on two 1972 Revolution rolls
mustard, sugar-free catsup, and/or mayonnaise
lettuce and tomato for the burger
assorted raw veggies with ranch-style dressing
1/2 small avocado made into guacamole and served with pork rinds

Snack Suggestions:

5-ounce can of tuna with 2 tablespoons mayonnaise
2 deviled eggs
2 slices ham luncheon meat spread with 1 ounce cream cheese each and rolled up

Day 3


Breakfast:

ham and cheese omelet (2-ounces cheese) with the rest of the avocado
1-minute muffin, toasted
1 tablespoon butter
hot tea with lemon and sugar substitute

Lunch:

Easier Hot Wings with ranch or blue-cheese dressing
2 deviled eggs
1 cup basic coleslaw
10 to 20 olives
diet soda

Dinner:

4 to 8 ounces of steak
2 cups lettuce salad with tomatoes, cucumbers, bacon crumbles, and 2-ounces cheese
2 tablespoons homemade Ranch-Style dressing
1 cup warm beef broth with a scrambled egg drizzled into it, and garnished with chives

Snack Suggestions:

1 ounce of pork rinds with 1/2 cup homemade salsa
5-ounce can tuna with 2 tablespoons mayonnaise
left over hot wings or baked chicken

Day 4


By now, you will definitely be in ketosis -- no matter which diet you started with -- so the amount of food in the menus will reflect a drop in appetite. 

If you haven't entered into ketosis for some reason, or if your body is fighting against making the switch to predominantly burning fats, you can add a variety of foods to the rest of the menus, but pick things that don't have any carbs:
  • meat
  • fish
  • poultry
  • eggs
  • broth
  • fats
These are basically free foods, especially during the first 14 days. Homemade 1-minute muffins are limited to one per day, but Dr. Atkins Revolution Rolls can be eaten more frequently, if desired.

What I usually do on Atkins Induction is cook up a lot of protein foods, such as a pork roast, turkey breast, or a 9x13 pan of chicken legs and thighs, so that there is plenty of meat on hand to snack on. 

I make sure that I have several cans of tuna in the cupboard. I hard boil at least a dozen eggs and buy a 3-lb brick of bacon ends before starting. That way, there are easy snacks available whenever I'm hungry.

Breakfast:

Chocolate Protein Shake

Lunch:

Ham and cheese sandwich made with two 1972 Revolution rolls
mayonnaise or mustard
lettuce and tomato for the sandwich, if desired
diet soda

Dinner:

6 ounces fish baked in foil packets with butter, herbs and spices
2-cup lettuce salad with tomatoes, cucumbers, and radishes
2 tablespoons homemade dressing
1 cup cooked broccoli and cauliflower, mixed
hot tea with lemon and sugar substitute

Snack Suggestions:

2 hard boiled eggs, deviled if you prefer
warm chicken broth with scrambled egg drizzled into it, and chives
diet gelatin topped with whipped cream

Day 5


Breakfast:


1-minute muffin, toased
1 tablespoon butter

Lunch:

Chicken or tuna salad with bacon crumbles, green onions, chopped celery, and spices
served in two 1972 Revolution rolls
1 ounce pork rinds with 1/2 cup homemade salsa
diet soda

Dinner:

6 ounces of sliced pork roast (cook in crock pot)
2-cup lettuce salad with tomatoes, cucumbers, green onions, radishes
2 tablespoons homemade dressing
hot tea with lemon and sugar substitute

Snack Suggestions:

2 cheese sticks
2 hard boiled eggs
diet gelatin topped with whipped cream

Day 6


Breakfast:

Chocolate protein shake

Lunch:

2-cup chef salad with tuna, cheese, hard boiled eggs, bacon crumbles, and 1/2 small avocado
2 to 3 tablespoons homemade dressing
10 to 20 olives
diet soda

Dinner:

Meatballs made with crushed pork rinds and simmered in Alfredo sauce
serve over 1 cup french-style green beans with mushrooms
2 deviled eggs

Snack Suggestions:

1 ounce pork rinds with homemade cream-cheese dip (green onions, bacon, jalapeno)
1 or 2 left over slices of pork roast
chicken broth with scrambled egg drizzled into it, and chives

Day 7


Breakfast:

2 scrambled eggs
3 slices of bacon
1-minute muffin, toasted
1 tablespoon butter
hot tea with lemon and sugar substitute

Lunch:

baked chicken leg and thigh
1 cup cold vegetable salad made with cooked vegetables and sugar-free Italian dressing
diet soda

Dinner:

6 ounces fish spread with mayo and rolled in crushed pork rinds and Parmesan cheese, then baked
1 cup coleslaw
small raw vegetable tray with ranch-style dressing

Snacks:

chicken vegetable soup
2 cheese sticks
2 slices ham luncheon meat spread with 1 ounce cream cheese each, rolled up

*This menu is only for the first week and based on the 2002 version of the diet. Atkins Induction is a full 2-week phase, so you can either repeat the menu for week two, or create your own using the same principles. 

To help you create your own menus for week two, as well as for Phase 2 (the weight-loss phase of the diet), check out our post on creating a menu from low-carb meal templates.

Additional Menu Tips and Ideas


My own meals would be far more repetitive than this varied ketogenic diet menu is. I tend to eat only a couple of different breakfast menus, and the same goes for lunches.

I would take advantage of leftovers and eat them for breakfast and snacks as well until they are gone, but I don't have a huge family to feed. There is just hubby and I, so I might have the same main dish, such as the pork roast, for two or three days in a row. 

I've been known to eat baked chicken every day for a week, ground turkey patties, meatballs, and especially hot wings for breakfast. I love them!


Chicken Strips Made with Pork Rind Flour
Did You Know:
You can make Chicken Strips using
crushed pork rinds for flour?

Chicken strips are another Induction favorite. To make them, you simply cut a chicken breast into strips, coat them in spices, dredge in a mixture of heavy cream and egg, and then coat them with crushed pork rinds and Parmesan cheese, similar to what I did with the fish in the above menu. 

The Heroin wings in our recipe archives is also great for Induction and can be made with chicken legs if you're looking for recipes that are budget-friendly.

Another easy dish is our chili-garlic chicken. To make this tasty dish, you simply take a chicken breast and cut it into bite-sized cubes. Saute the cubes in a non-stick frying pan until they are browned on all sides. Coat the cubes with a little bit of garlic-chili sauce, available in the oriental section of your local supermarket. You'll want to start with just a dab. This stuff is sugar free but hot, hot, hot, and you can easily get too much if you aren't used to eating spicy food. 

I tried this once with veggies, and honestly, didn't care for it that way. I prefer to serve this with some steamed broccoli on the side instead.

A custard made with heavy cream and a couple of eggs also makes a nice breakfast when you're sick of eggs because you can't taste them in the custard. That link will take you to 12 additional breakfast ideas, some of which like the chia pudding is also suitable for Induction.

However, there's no reason why you have to eat eggs everyday. 

Like I said, I often eat leftovers for breakfast, some type of meat and vegetable soup, or even baked chicken. I love hot wings first thing in the morning. They really wake up the taste buds. I used to make a lot of protein shakes for breakfast and snacks when I was working at the boys home because the shakes are easy and quick to make. Today, I stick mostly with some type of eggs and bacon, ham, or sausage.

A lot of low-carb dieters also eat lots of taco salad. Taco salad will really perk up those greens into something more festive.

How you design your ketogenic diet menus will depend on your lifestyle. Working from home will give you more freedom with your meals than if you need to take your lunch with you to work.

A lot of times, the trick is simply to substitute high-carb ingredients for low-carb ones. For example, in the above menu, the meatballs are simmered in a low-carb Alfredo sauce (instead of a beef gravy) and can be served over the green beans, rather than noodles or rice. 

If you choose to stay on Atkins Induction for more than 14 days, you'll want to find recipes that stay within the Induction rules and guidelines. 

The above ketogenic diet menus don't take a lot of advantage of fancy recipes. This is a simplified approach to Atkins Induction for those who are new to a low-carb diet and don't want to spend too much time in the kitchen. However, a ketogenic diet meal can be as complex or simple as you like.

Take the time to browse through our recipe archives. Our Holiday and Food page at the top of the blog contains food and ingredient posts, holiday ideas, breakfast aids, and snack ideas as well as individual recipes.

Additional Resources:

12 Low-Carb Breakfast Ideas to Make Mornings Easier
What Can I Eat on Atkins Induction?
Atkins 72 Induction Menu with Recipes
My Top 10 Ideas for Eating Low Carb on a Budget
12 Cheap Recipes for Eating Low Carb on a Budget


Comments

  1. Isnt that way too many tomatoes on the salad. I read 1 gm carbs in a small cherry tomato. You have about 15 gms there.

    ReplyDelete
  2. Anonymous,

    That's a great question. I don't eat cherry tomatoes, so I had to look them up and see. Cherry tomatoes have a little less than 1/2 net carb each. I use Italian tomatoes, which are 1-3/4 net carbs each. Hubby and I usually split one. For a regular medium tomato cut into wedges like the photo above, it's 3 net carbs. Thanks for your question.

    ReplyDelete
  3. To help you keep a healthy Paleo lunch ideas , the best alternative is to set up a lunch box for the Paleo diet.

    ReplyDelete
  4. Thanks for the link. I'll check it out.

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  5. Low carb diet plans usually contain more vegetables in form of salads and also fruits in general.

    ReplyDelete
    Replies
    1. This is a menu for Atkins Induction. Induction only allows 1 cup of vegetables and 2 cups of salad per day; no fruit at all.

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    2. Thanks! I didn't realize that... off to read about the Induction plan.... :-)

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    3. This is for the 2002 version of the diet. What the ANA recommends is much higher in vegetables.

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  6. Hi, What do you mean by "hard cheese"?

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  7. Thank you for sharing this information. I'll let you know how it works for me.

    ReplyDelete
    Replies
    1. You're welcome. I'm looking forward to hearing about your experience.

      Delete
  8. This is a great menu! Thanks so much for putting this together. I'm on day 8 of something similar but your menu is much better. May I ask, how long have you been doing Atkins and did you lose a lot of weight? I'm significantly overweight and nothing has worked for me. It is a miracle I have 8 days, back to back, with no struggle.

    ReplyDelete
    Replies
    1. I first discovered Atkins in 1975. I've been doing low carb off-and-on ever since. My last serious attempt at weight loss was in 2007 and 2008, when I first started this blog. I managed to lose over 100 pounds back then. After that, I started having a lot of health problems, and regained most of the weight due to Grave's Disease. I happen to be one of the unlucky 10 percent who have that and gain weight rather than lose. I'm in the process right now of starting over.

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    2. I became hyperthyroid as well. I was prescribed Methimazole & gained all my weight+ back. Trying again also.

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  9. Hi what can you use in place of tamatoes and cucumber. And will i be able to switch the salad dor steamed vedge. Dont like salad allot. Where can i get n list of all the allowed and not allowed food. Thanks Ella

    ReplyDelete
    Replies
    1. This particular menu is based on the 2002 Atkins Induction as found in Dr. Atkins New Diet Revolution book he published in 2002. There's an extensive list of acceptable foods for the current version of Atkins Induction at the Atkins Nutrutionals website:

      https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods

      You can replace the tomato or cucumber with any low-carb veggie you like. If you'd rather eat steamed vegetables instead of salad, you can do that too.

      The main difference between what you'll find at the above link and the above menu is that in 2002, you had to eat 2 cups of salad veggies and 1 cup cooked vegetables per day. Today's Atkins 20 version just requires you to eat 12 to 15 net carbs of vegetables. It sounds like that newer version might be a better fit for you.

      Delete
  10. I am confused with the amount of protein you are allowed I think a steak of 6oz is about all the protein that you can have a day..but eggs bacon etc..have protein also

    ReplyDelete
    Replies
    1. Atkins 2002 Induction had no restrictions on protein. Nutritional Ketosis does restrict protein, but that's a different low-carb plan. Lately, I've heard the Atkins Nutritionals company tell people to limit their protein per meal to 4 to 6 ounces, but not for the whole day. You need 0.8 grams of protein per pound of lean body mass per day, minimum, to prevent the body from burning your muscles for energy. The above is just an Induction sample menu. You have to fine-tune it to fit with your own nutritional requirements.

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  11. This is great information and menu! Thank you!

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    Replies
    1. Great info, thnx ,but has anyone eaten quest bars during induction and gone into ketosis?

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    2. I don't know anything about quest bars. Getting into Ketosis is driven by carb restriction, so it would depend on the ingredients and carb count.

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  12. I'm thinking of trying this during the weekend, but will have to make adjustments due gastric bypass surgery I had last year. Thanks for the menu idea.

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    Replies
    1. You're welcome. I haven't thought about how to adapt it for gastric bypass folks. My sister-in-law had the surgery a few years ago, but she doesn't eat low carb.

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    2. I can quickly tell when I've had too many carbs by the way I feel and the weight creeps back up. They've always been my weakness. Hopefully this will help keep the scale going in the right direction.

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  13. This comment has been removed by the author.

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  14. Today is my third day and I am only showing as 0.1 as my blood ketones and I was worried I was doing something wrong..
    I was wondering if I was maybe eating to much!
    The above menu is basically what I do eat!
    AND I love wings for breakfast :)
    AWESOME AND THANKS

    ReplyDelete
    Replies
    1. When you first start a low-carb diet, your body "uses" almost all of the ketones that the liver makes. The kidneys will get rid of any ketones that pile up in the kidneys, but mostly, for the first 3 weeks, your body uses ketones for energy. After you have adapted to the state of ketosis, the body stops using ketones for fuel, and saves them for the brain. When your body uses fats for energy, that is what causes the ketones to build up in the blood. You won't see heavy blood ketones for a few weeks.

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  15. What type of salad should I use? Can I use spinach?

    ReplyDelete
    Replies
    1. This Induction menu is based on Atkins 2002, so spinach is fine.

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  16. Too much using artificial sweeteners. This is about health, they are not healthy.

    ReplyDelete
    Replies
    1. Then leave them out if you don't want to use them. The menu is adaptable to fit with whatever you believe is healthy for you.

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  17. HI Vickie! I'm so glad I found your blog. I'm a first-time low-carber, and just started induction a week and a half ago. It was difficult the first few days, but I started feeling better and fuller quickly. I love your menu plan, that is going to make my life a LOT easier, thanks so much! I'm dying to try your revolution rolls and 1 minute muffins to add a little more variety to my eggy breakfasts (those are the hardest). Thanks!

    ReplyDelete
    Replies
    1. You're welcome. Glad you found us. If you have any questions, don't hesitate to ask!

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  18. Hi Vickie, i started keto 3 weeks ago and fell off the wagon yesterday. That time of the month. I ate soo many cookies and bread and cake and ice cream, i was soo hungry i just couldn't control it. What do i do?? I need help. This is my first time on keto and i also cant drink enough water. I can only drink about half a gallon a day. Pls help

    ReplyDelete
    Replies
    1. Once the brain figures out that carbs are around, your hunger will go through the roof. The best thing to do is just get right back on the diet. Many women up their protein and fat during that week, such as eating a lot of tuna salad, to help them knuckle through the cravings. It's odd that it happened 3 weeks in, but not totally unheard of. Calcium level drops that week and you're probably used to treating yourself during that time?

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    2. Yes. What do i do about the water problem, i dont drink diet soda or any kind of soda period or zero calorie energy drinks. I only add crystal light to my water or just drink it plain but i only am able to drink half a gallon. Is that going to stall my weight loss? Thank you

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    3. Sorry. Dr. Atkins recommended drinking a minimum of 64 ounces a day. That's half a gallon. So, you should be okay.

      While others have discovered that they need to drink more, it's a personal thing I've found. How much you need depends on how much weight you have to lose. I used to drink three 32-ounce glasses a day, in 2007, but I was over 100 pounds overweight back then. Today, I'm just shy of being 50 pounds overweight, due to health issues, and find that I'm more comfortable drinking half a gallon a day.

      Delete
  19. Atkins Diet Plan Pdf And Atkins Diet Plan Free Review http://guntursapta.com/atkins-diet-plan-pdf-and-atkins-diet-plan-free-review.html

    ReplyDelete
  20. What an amazing display for valuable information. I must appreciate the writer. Keep adding more such wonderful information. low carb diet plan is the need of the hour as it can help fight obesity easily.

    ReplyDelete
  21. Hello, I cant eat salad greens do to digestive issues, what can I sub with?

    ReplyDelete
    Replies
    1. Use any vegetables that agree with you, and just make sure that you don't go over 20 carbs a day for the first 2 weeks.

      Delete

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