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

EVENING CHEF

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