Atkins Meal Delivery Review

UPDATED Jun. 2019
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If you have ever dieted before, you have probably heard of the Atkins diet, the original low-carb weight loss system developed by the now famous cardiologist Dr. Robert Atkins. This popular diet promises to help you forget about cravings, lose weight quickly, and live and eat more healthily.

Half a century has passed since its inception and it is still one of the top solutions for getting and staying slim. Its fans include celebrities like Kim Kardashian, Sharon Osbourne, and Renée Zellweger.

Dieters who want to give it a try have a variety of pre-packaged foods and resources at their disposal, along with constant support from Atkins professionals and other individuals who follow the program. In this Atkins Meal Delivery review, we will help you discover whether this diet can help you achieve your weight and wellness goals. Furthermore, we will introduce you to Atkins meal plans and weight loss products that are now available for purchase both online and in stores.

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What Is Atkins

The Atkins diet is a doctor-designed low-carb weight loss program that aims to help you reset your metabolism and start burning fat instead of carbs.  It has been one of the leading dieting solutions since 1972, boasting millions of satisfied users.

Unlike many other diets, Atkins does not focus on counting calories. It was developed to promote weight loss in individuals whose bodies have troubles processing carbohydrates efficiently. Therefore, instead of calories, it counts grams of carbs ingested. The amount of carbs you can consume on the program depends on how much weight you wish to lose.

The diet is not a one-size-fits-all solution, but it is designed to suit the needs of everyone who wants to eat and live healthily. It is available in 3 variations, including Atkins 20, Atkins 40, and Atkins 100.

Atkins 20 is the standard Atkins program created for individuals who need to lose 40+ pounds. Atkins 40 is best suited for dieters who want to shed up to 40 pounds. Finally, Atkins 100 is a weight maintenance program for people who are happy with the way they look and feel and wish to avoid weight gain.

Although the diet is designed to be easy to follow, it does require you to eat mindfully, choose your groceries wisely, and have 5-6 meals and snacks per day. Since the modern busy lifestyle often leaves little room for cooking and meal planning, the creator of the diet recognized the need for a simpler, less time-consuming way to follow the program.

In 1989, Dr. Atkins founded Atkins Nutritionals, a company specializing in pre-packaged low-carb foods perfect for dieters who want to follow his program. Nowadays, these pre-packaged foods are readily available worldwide, from the US and Canada to the Middle East.

Atkins For Weight Loss

In this segment of our Atkins Meal Delivery review, we will provide the crucial information that you need to know in order to decide whether Atkins is the right choice for you. In the following paragraphs, you can discover whether and why the Atkins diet is effective, what your days would look like on the program, and what kind of impact Atkins could have on your health.

Does The Atkins Diet Work

The Atkins diet has been clinically tested numerous times. Most studies conducted so far show that it yields significant short-term and long-term weight loss results. Its effectiveness is further evidenced by the numerous success stories of its users.

The average weight loss on the Atkins diet is estimated at 1-2 pounds per week. However, the results vary immensely. The most rapid weight loss should occur in the first weeks on the program. You can expect the number of pounds lost weekly to gradually decrease as you get closer to your goal weight. According to user reports, the total weight loss can exceed 200 pounds.

The amount of weight you can lose on the diet depends on a number of factors. These factors include your initial weight, metabolism, activity levels, age, sex, and adherence to the program. The general rule is that individuals who have many pounds to shed tend to lose weight faster during the first weeks. More visible results are also observed in individuals with faster metabolism as well as men in comparison to women.

It is important to note that although exercising can lead to more substantial weight loss, it is not mandatory. On the other hand, following the diet strictly is a prerequisite for success.

As stated earlier in this Atkins Meal Delivery review, you do not have to count calories on the Atkins diet. However, you should try to stick to a reasonable daily count, which is 1,500 – 1,800 calories for women and 1,800 – 2,200 calories for men.

Why Does Atkins Work

Simply put, the Atkins diet leads to weight loss because it propels the body to start using fat as its primary energy source. It reduces the daily carbohydrate intake and increases fat consumption, leaving the body with no other choice but to burn fat.

Essentially, the idea behind Atkins is that a significant decrease in carb and sugar consumption can reverse weight gain and fat accumulation. This idea is based on the scientific fact that the human body is built to run on 2 types of fuels. These fuels are sugar and fat.

Using sugar as the primary energy source is the body’s default setting. This is because human bodies can store nearly unlimited amounts of fat, but the reverse is true for sugar. Therefore, due to limited storage capacity, sugar is used up first.

When a person consumes plenty of carbs, which convert into sugar during digestion, there is no need to use fat as fuel. Consequently, fat is stored in the body, which leads to weight gain. Atkins aims to turn matters around by limiting the amount of carbs consumed on a daily basis. With lowered sugar supplies, the body is reprogramed to start burning fat for energy.

In addition to changing the body’s default fuel setting, the Atkins diet promotes weight loss by encouraging healthy eating. This means that empty calories are eliminated from the diet and meals are enjoyed frequently and in reasonable portions.

Finally, we would like to point out 2 more reasons why Atkins has helped so many people reach their goal weight. Namely, this effective diet leads to visible results rather quickly and removes hunger from the equation. It allows you to stay full all day long while shedding pounds at the same time, which has a motivational effect that can help you stick to your decision to get slim.

Your Journey With The Atkins Diet

Before in this Atkins Meal Delivery review, we mentioned that you do not have to exercise to lose weight with Atkins, although moderate and regular activity can help you enhance your results. Another habit that can help you shed pounds more efficiently and healthily is drinking plenty of water. However, what matters most are the modifications you introduce into your diet.

What you get to eat on the Atkins diet depends on the version of the program you choose. That is, it depends on whether you opt for Atkins 20, Atkins 40 or Atkins 100. What 20, 40, and 100 stand for is the number of grams of carbs you can consume per day as you get started with the program. For all versions, Atkins provides lists of approved foods, which we will explore later on in this Atkins Meal Delivery review.

Here is what your journey would look like with each version of the Atkins diet.

Atkins 20

If you decide on Atkins 20, you get to go through a 4-phase program. You can eat 5 times a day. Your daily menu includes breakfast, lunch, dinner, and 2 snacks in between meals. Your selection of carbs is mostly limited to low-carb veg and high-fat, low-carb dairy. As mentioned previously in this Atkins Meal Delivery review, this version of the program is best suited for people who want to lose more than 40 pounds, as well as diabetics.

In the first phase of Atkins 20, you limit your carb intake to 20 grams of net carbs per day. The phase can last for just a few weeks or until you are within 15 pounds of your goal weight.

In the second phase, you start gradually adding carbs back to your diet in 5-gram increments. The second phase lasts until you are within 10 pounds of your goal weight. Before you enter Phase 3, you can increase your daily carb intake to 30-80 grams of net carbs.

During Phase 3, you keep on increasing your carb intake in 5-10-gram increments. By the end of Phase 3, you can expect to eat 80-100 grams of net carbs per day. Phase 3 ends once you reach your goal weight.

Phase 4 of Atkins 20 is also known as Lifetime Maintenance. It lasts for as long as you want to stay slim. In this phase, you continue eating all the previously approved foods and enjoy a variety of whole grains, fruit, and other healthy foods that should be consumed in moderation.

Atkins 40

Atkins 40 is the less restrictive version of the program that can work well for you if you want to lose up to 40 pounds. It is suitable for women who are pregnant or breastfeeding. Like Atkins 20, it lets you eat 5 times a day. Apart from 3 daily meals, you get to enjoy 1 snack after breakfast and 1 snack between lunch and dinner. About 1/3 of your daily carbs come from non-starchy veggies and the rest come from fruit, nuts, and whole grains.

When you first get started with Atkins 40, you get to consume 40 grams of net carbs per day. You should not increase your carb intake until you are within 10 pounds of your goal weight. Afterward, you can start adding carbs back to your diet in 10-gram increments. Once you reach your goal weight, you continue adding carbs back into your diet and maintain your weight loss while enjoying virtually all foods.

Atkins 100

With Atkins 100, you can keep the extra pounds off and enjoy a healthy, well-balanced diet. This version of the program is a good choice for new or expectant moms. It includes 100 grams of net carbs per day, at least a fifth of which come from veg. Other sources of carbs include nuts, fruit, and whole grains. You can eat virtually all kinds of food, but you should try to keep your intake of sugar and refined carbs to a minimum.

Unlike with other versions of the program, with Atkins 100, you can eat 6 times a day. In addition to breakfast, lunch, dinner, and 2 snacks in between meals, you can enjoy a light dessert after dinner.

Since Atkins 100 is a weight maintenance program, it is not time-limited. You can follow it for as long as it works for you.

Atkins 20 Food List – Phase 1

The time has come to discover what you can eat as you get started with Atkins 20, the strictest version of the diet. Here is an extensive list of foods you can enjoy during Phase 1 of the program.

Low-Carb Vegetables

Low-carb veggies are your main source of carbs and fiber during Phase 1 of Atkins 20.  They should provide about 12 to 15 grams of your daily net carbs. In other words, you should eat several servings of these veggies per day, with the exact amounts depending on the veg you choose. One serving of low-carb veg can be:

  • ½ cup of alfalfa sprouts (0 grams of net carbs);
  • ½ cup of raw chicory greens (0.1 gram of net carbs);
  • ½ cup of raw endive (0.1 gram of net carbs);
  • ½ cup of raw escarole (0.1 gram of net carbs);
  • 5 green olives (0.1 gram of net carbs);
  • ½ cup of raw watercress (0.1 gram of net carbs);
  • ½ cup of raw arugula (0.2 grams of net carbs);
  • 1 raw radish (0.2 grams of net carbs);
  • ½ cup of raw spinach (0.2 grams of net carbs);
  • ½ cup of cooked bok choy (0.4 grams of net carbs);
  • 1/2 cup of raw lettuce (0.5 grams of net carbs);
  • 1/2 cup of cooked turnip greens (0.6 grams of net carbs);
  • 1 heart of palm (0.7 grams of net carbs);
  • 5 black olives (0.7 grams of net carbs);
  • 1/2 cup of raw radicchio (0.7 grams of net carbs);
  • 1/2 cup of raw button mushrooms (0.8 grams of net carbs);
  • 1 marinated artichoke (1 gram of net carbs);
  • 1 stalk of raw celery (1 gram of net carbs);
  • 1/2 cup of cooked collard greens (1 gram of net carbs);
  • 1 dill pickle (1 gram of net carbs);
  • 1/2 cup of cooked broccoli rabe (1.2 grams of net carbs);
  • 1/2 cup of drained sauerkraut (1.2 grams of net carbs);
  • 1/2 of avocado fruit (1.3 grams of net carbs);
  • 1/2 cup of grated raw daikon radish (1.4 grams of net carbs);
  • 2 tablespoons of chopped raw red or white onion (1.5 grams of net carbs);
  • 1/2 cup of cooked zucchini (1.5 grams of net carbs);
  • 1/2 cup of sliced raw cucumber (1.6 grams of net carbs);
  • 1/2 cup of cooked cauliflower (1.7 grams of net carbs);
  • 1/2 cup of cooked beet greens (1.8 grams of net carbs);
  • 1/2 cup of cooked broccoli (1.8 grams of net carbs);
  • 1/2 cup of raw fennel (1.8 grams of net carbs);
  • 1/2 cup of cooked okra (1.8 grams of net carbs);
  • 1/2 cup of raw rhubarb (1.8 grams of net carbs);
  • 1/2 cup of cooked Swiss chard (1.8 grams of net carbs);
  • 6 stalks of cooked asparagus (1.9 grams of net carbs);
  • 3 cooked broccolini (1.9 grams of net carbs);
  • 1/2 cup of chopped raw green bell pepper (2.2 grams of net carbs);
  • 1/2 cup of raw mung bean sprouts (2.2 grams of net carbs);
  • 1/2 cup of cooked eggplant (2.3 grams of net carbs);
  • 1/2 cup of cooked kale (2.4 grams of net carbs);
  • 1/2 cup of chopped raw scallions (2.4 grams of net carbs);
  • 1/2 cup of cooked turnip (2.4 grams of net carbs);
  • 1 small tomato (2.5 grams of net carbs);
  • 1/2 cup of raw jicama (2.6 grams of net carbs);
  • 1 cooked Portobello mushroom (2.6 grams of net carbs);
  • 1/2 cup of cooked yellow squash (2.6 grams of net carbs);
  • 1/2 cup of cooked cabbage (2.7 grams of net carbs);
  • 1/2 cup of cooked green beans (2.9 grams of net carbs);
  • 1/2 cup of chopped raw red bell pepper (3 grams of net carbs);
  • 2 tablespoons of cooked leeks (3.4 grams of net carbs);
  • 2 tablespoons of chopped raw shallots (3.4 grams of net carbs);
  • 1/2 cup of cooked Brussels sprouts (3.5 grams of net carbs);
  • 1/2 cup of cooked spaghetti squash (4 grams of net carbs);
  • 10 cherry tomatoes (4.6 grams of net carbs);
  • 1/2 cup of cooked kohlrabi (4.6 grams of net carbs);
  • 1/2 cup of cooked, mashed pumpkin (4.7 grams of net carbs);
  • 2 tablespoons of minced raw garlic (5.3 grams of net carbs);
  • 1/2 cup of cooked snow peas (5.4 grams of net carbs);
  • 1/2 cup of cooked tomato (8.6 grams of net carbs).

Meat

Phase 1 of Atkins 20 lets you enjoy 3 servings of meat per day, each amounting to about 4 to 6 ounces. You can enjoy various kinds of meat, but be sure to avoid deli meat with added nitrates and sugar. You can enjoy:

  • Sugar-free bacon;
  • Beef;
  • Sugar-free ham;
  • Lamb;
  • Pork;
  • Veal;
  • Venison.

Poultry

Like red meat, poultry can be enjoyed every day. You can have 3 servings of poultry per day, 4-6 ounces per serving. You can opt for:

  • Cornish hen;
  • Chicken;
  • Duck;
  • Goose;
  • Ostrich;
  • Pheasant;
  • Quail;
  • Turkey.

Fish

Fish is another good source of proteins, vitamins, and minerals during Phase 1 of Atkins 20. One serving of fish equals 4-6 ounces. You can eat 1 serving of fish a couple of times a week and these are the approved choices:

  • Flounder;
  • Herring;
  • Salmon;
  • Sardines;
  • Sole;
  • Tuna;
  • Trout;
  • Cod;
  • Halibut.

Shellfish

Shellfish is rich in healthy fats and minerals, which is why it is an excellent choice if you want to improve your health as you are getting slim. You can have a 4-6-ounce serving of shellfish a day. Due to their higher carb content, your daily dose of oysters or mussels should be limited to 4 ounces. Here are the shellfish options at your disposal:

  • Clams;
  • Crab meat;
  • Mussels;
  • Oysters;
  • Shrimps;
  • Squid;
  • Lobster.

Eggs

When it comes to eggs, we have great news. You can enjoy them without any particular limitations during your first weeks on the Atkins 20 program. However, keep in mind that eggs do contain carbs, so do not go overboard. One hardboiled egg has 0.5 grams of net carbs, so eating too many could impede your weight loss. You can choose the style that works for you and opt for:

  • Deviled eggs;
  • Fried eggs;
  • Hard-boiled eggs;
  • Omelets;
  • Poached eggs;
  • Scrambled eggs;
  • Soft-boiled eggs.

Fats & Oils

Since you do not have to stick to lean protein and you can enjoy fatty meat cuts whenever you wish, you should not add too much extra fat or oil to your meals. Your daily dose should be limited to 2-4 tablespoons. You should focus on cold-pressed oils if possible and make sure you do not expose your oil of choice to the highest temperatures while cooking. You can use:

  • Butter;
  • Sugar-free mayonnaise;
  • Olive oil;
  • Canola oil;
  • Walnut oil;
  • Soybean oil;
  • Grape seed oil;
  • Sesame oil;
  • Sunflower oil;
  • Safflower oil.

Cheese

You can enjoy cheese in moderation, which means 3 to 4 ounces per day. The reason for this limitation is that cheese contains carbs. Therefore, you should be careful when choosing since you do not want to exceed the recommended daily carb intake. Here is a list of options that count as 1 serving of cheese, complete with the amount of carbs they contain:

  • 1 tablespoon of grated parmesan (0.2 grams of net carbs);
  • 1 ounce of chevre goat cheese (0.3 grams of net carbs);
  • 2 tablespoons of bleu cheese (0.4 grams of net carbs);
  • 1 ounce of cheddar (0.4 grams of net carbs);
  • 1 ounce of gouda (0.6 grams of net carbs);
  • 1 ounce of whole-milk mozzarella (0.6 grams of net carbs);
  • 2 tablespoons of whipped cream cheese (0.8 grams of net carbs);
  • 1-ounce chunk of parmesan (0.9 grams of net carbs);
  • 1 ounce of Swiss cheese (1 gram of net carbs);
  • 1 ounce of feta cheese (1.2 grams of net carbs).

Salad Garnishes

To make your veggies tastier, you can top them with various extras and garnishes. You just need to keep an eye on the carb count, like with all other foods. You can use the following salad garnishes:

  • 3 slices of bacon, crumbled (0 grams of net carbs);
  • 1 hardboiled egg (0.5 grams of net carbs);
  • ½ cup of sautéed mushrooms (1 gram of net carbs);
  • 2 tablespoons of sour cream (1.2 grams of net carbs);
  • Grated cheese (any of the options in the Cheese list).

Salad Dressings

You can use salad dressings, as long as they do not contain added sugar or more than 3 grams of net carbs per serving. Your serving of salad dressing can be:

  • 1 tablespoon of red wine vinegar (0 grams of net carbs);
  • 2 tablespoons of Caesar dressing (1 gram of net carbs);
  • 2 tablespoons of ranch dressing (1.4 grams of net carbs);
  • 2 tablespoons of lemon juice (2 grams of net carbs);
  • 2 tablespoons of bleu cheese (2.3 grams of net carbs);
  • 2 tablespoons of lime juice (2.4 grams of net carbs);
  • 1 tablespoon of balsamic vinegar (2.7 grams of net carbs);
  • 2 tablespoons of creamy Italian dressing (2 grams of net carbs).

Herbs & Spices

Herbs and spices are amazing when you want to boost the flavor of your meals and they are mostly low in carbs. However, some options may add nearly 1 gram of net carbs to your daily count, so choose wisely. It is further important to pick sugar-free spices when purchasing packaged products. Your serving of herbs and spices can be:

  • 1 tablespoon of basil (0 grams of net carbs);
  • 1 tablespoon of cayenne pepper (0 grams of net carbs);
  • 1 tablespoon of cilantro (0 grams of net carbs);
  • 1 tablespoon of dill (0 grams of net carbs);
  • 1 tablespoon of oregano (0 grams of net carbs);
  • 1 tablespoon of tarragon (0 grams of net carbs);
  • 1 tablespoon of parsley (0.1 gram of net carbs);
  • 1 tablespoon of fresh or dehydrated chives (0.1 grams of net carbs);
  • 1 tablespoon of grated fresh ginger (0.8 grams of net carbs);
  • 1 tablespoon of dried rosemary (0.8 grams of net carbs);
  • 1 teaspoon of ground sage (0.8 grams of net carbs);
  • 1 teaspoon of black pepper (0.9 grams of net carbs);
  • 1 clove of garlic (0.9 grams of net carbs).

Beverages

Phase 1 of Atkins 20 requires you to drink 64+ ounces of water per day and avoid sugary drinks. You should not drink any alcoholic drinks during the first 2 weeks on the diet. On the other hand, you can enjoy a variety of sugar-free beverages and you are encouraged to drink them in large quantities. You can opt for:

  • Sugar-free clear broth or bouillon;
  • Club soda;
  • Heavy or light cream;
  • Decaffeinated coffee and tea;
  • 1-2 cups of caffeinated coffee and tea;
  • Diet soda;
  • Calorie-free flavored seltzer;
  • Sugar-free, barley-free herb tea;
  • Unflavored soy or almond milk
  • Filtered, mineral, spring or tap water.

 Artificial Sweeteners

If you want to sweeten up your drinks, you can use artificial sweeteners. However, the upper daily limit is 3 packets a day. For reference, 1 packet contains 1 gram of net carbs. You can use:

  • Sucralose;
  • Saccharine;
  • Stevia.

Atkins 20 Food List – Phase 2

Phase 2 is the time when you start adding more good carbs to your diet. These include dairy, nuts, seeds, legumes, and fruit and fruit juices. In the first week of Phase 2, you can enjoy 5 extra grams of net carbs per day in comparison to Phase 1, which translates to 25 grams of net carbs a day. In each subsequent week, you can increase your daily net carb count by 5 grams. In addition to the foods allowed during Phase 1, here is what you can enjoy during Phase 2 of Atkins 20.

Dairy

In Phase 1, you were allowed to use cream, sour cream, and hard and full-fat cheeses. Now your list of approved dairy grows to include yogurt, cottage cheese, and other dairy products that were probably regularly featured on your menu before dieting. A serving of dairy in Phase 2 can include:

  • 5 ounces of mozzarella cheese (3 grams of net carbs);
  • 4 ounces of plain, unsweetened, whole-milk Greek yogurt (3.5 grams of net carbs);
  • ½ cup of ricotta cheese (3.8 grams of net carbs);
  • ½ cup of 2% cottage cheese (4.1 grams of net carbs);
  • ¾ cup of heavy cream (4.8 grams of net carbs);
  • 4 ounces of plain, unsweetened, whole-milk yogurt (5.5 grams of net carbs).

Nuts & Seeds

Nuts and seeds can be rather high in carbs, so you have to enjoy them in small portions. Your serving of nuts or seeds can be:

  • 6 Brazil nuts (1.4 grams of net carbs);
  • 10 macadamia nuts (1.4 grams of net carbs);
  • 2 tablespoons of hulled sunflower seeds (1.5 grams of net carbs);
  • 12 walnuts (1.7 grams of net carbs);
  • 24 almonds (2.2 grams of net carbs);
  • 2 tablespoons of pistachios (3 grams of net carbs);
  • 2 tablespoons of peanuts (3.8 grams of net carbs);
  • 2 tablespoons of pecans (3.8 grams of net carbs);
  • 2 tablespoons of cashews (5.1 grams of net carbs).

Fruit

During Phase 2 of Atkins 20, your choice of fruit is mostly limited to fresh berries. One serving of fruit is equal to ¼ cup. You can enjoy:

  • Blackberries (1.6 grams of net carbs);
  • Raspberries (1.7 grams of net carbs);
  • Cranberries (1.9 grams of net carbs);
  • Sliced strawberries (2.4 grams of net carbs);
  • Cantaloupe cubes (2.9 grams of net carbs);
  • Honeydew cubes (3.5 grams of net carbs);
  • Gooseberries (3.9 grams of net carbs);
  • Boysenberries (4.5 grams of net carbs);
  • Blueberries (4.5 grams of net carbs).

Fruit Juices

Unfortunately, the selection of juices allowed during Phase 2 of Atkins 20 is more than limited. These are the options that count as 1 serving of fruit juice:

  • 2 tablespoons of lemon juice (2 grams of net carbs);
  • 2 tablespoons of lime juice (2.4 grams of net carbs);
  • 4 ounces of tomato juice (4 grams of net carbs).

Legumes

Finally, we come to filling legumes that you can enjoy either cooked or canned. One serving of legumes amounts to ¼ cup. For your serving of legumes, you can choose:

  • Lentils (4 grams of net carbs);
  • Kidney beans (5.9 grams of net carbs);
  • Lima or pinto beans (6.1 grams of net carbs);
  • Black beans (6.5 grams of net carbs);
  • Navy beans (10.1 grams of net carbs);
  • Great northern beans (10.6 grams of net carbs);
  • Chickpeas (10.9 grams of net carbs).

Atkins 20 Food List – Phase 3

It is time for the third phase of the program. In this phase, your menu expands to include starchy veg, more fruit, and grains. Of course, you still get to enjoy all the approved foods from Phase 1 and Phase 2, plus the following extras.

Starchy Vegetables

During phase 3, you enjoy your starchy veg cooked and served in reasonable portions. A serving of starchy veg can contain:

  • 1 medium carrot, sliced (4.1 grams of net carbs);
  • ½ cup of cubed rutabaga (5.9 grams of net carbs);
  • ½ cup of sliced beets (6.8 grams of net carbs);
  • ½ cup of peas (7 grams of net carbs);
  • ½ cup of acorn squash (7.6 grams of net carbs);
  • ½ cup of butternut squash (8.5 grams of net carbs);
  • ½ medium sweet potato, baked (9.9 grams of net carbs);
  • ½ cup of sliced parsnips (10.2 grams of net carbs);
  • ½ small potato, baked (13.1 grams of net carbs);
  • ½ cup of corn (14.9 grams of net carbs).

Fruit

If you love fruit, you are sure to love Phase 3 of Atkins 20 because the list of approved fruit grows significantly in this phase. For your serving of fruit, you can pick:

  • ½ cup of shredded fresh coconut (2.5 grams of net carbs);
  • 1 fresh fig (4.5 grams of net carbs);
  • ¼ cup of cherries (5.3 grams of net carbs);
  • ½ cup of watermelon cubes (5.5 grams of net carbs);
  • ¼ cup of pomegranate seeds (6.4 grams of net carbs);
  • ½ cup of papaya pieces (6.6 grams of net carbs);
  • 1 medium plum (6.6 grams of net carbs);
  • ½ cup of guava (7.4 grams of net carbs);
  • ½ apple (7.9 grams of net carbs);
  • 1 clementine (7.6 grams of net carbs);
  • 1 kiwi (8.1 grams of net carbs);
  • ½ grapefruit (8.9 grams of net carbs);
  • 3 medium apricots (9.6 grams of net carbs);
  • ½ cup of fresh pineapple (9.7 grams of net carbs);
  • 1 small peach (10.5 grams of net carbs);
  • ½ cup of mango (11.1 grams of net carbs);
  • ½ cup of red grapes (13 grams of net carbs);
  • 1 navel orange (14.5 grams of net carbs);
  • 3 fresh dates (15.8 grams of net carbs);
  • 1 small banana (20.4 grams of net carbs);
  • 1 medium pear (21 grams of net carbs).

Grains

Like starchy veg, grains are enjoyed cooked, with 1 or 2 exceptions. A serving of grain can contain:

  • 2 tablespoons of raw wheat bran (1.6 grams of net carbs);
  • 2 tablespoons of wheat germ (4.9 grams of net carbs);
  • 2 tablespoons of raw oat bran (6.0 grams of net carbs);
  • ¼ cup of cooked quinoa (8.6 grams of net carbs);
  • 1 slice of whole-wheat bread (10 grams of net carbs);
  • ¼ cup of dry, steel-cut oatmeal (11.5 grams of net carbs);
  • 2 tablespoons of dry polenta (12.5 grams of net carbs);
  • ½ cup of cooked grits (15.2 grams of net carbs);
  • ½ cup of cooked whole-wheat pasta (16.6 grams of net carbs);
  • 1/3 cup of dry rolled oatmeal (19 grams of net carbs);
  • ½ cup of cooked barley (19.2 grams of net carbs);
  • ½ cup of cooked millet (19.5 grams of net carbs);
  • ½ cup of cooked brown rice (21.2 grams of net carbs).

Atkins 20 Food List – Phase 4

The food list for Phase 4 is the same as for Phase 3. In other words, as you maintain your weight, you get to enjoy all the foods approved for all 3 previous phases, including healthy grains, fruit, and starchy veg. Preferably, you should not choose foods outside the food lists in order to avoid potential weight gain.

Atkins 40 Food List

Foods approved for the Atkins 40 program include low-carb vegetables, animal proteins, healthy fats, and other carbs. By other carbs, Atkins means nuts and seeds, cheese and other dairy, legumes, fruit, starchy vegetables, whole grains, low-carb products, and alcohol. The daily limit for other carbs is 3-5 servings.

Here are the foods and beverages that fall into the abovementioned categories.

Low-Carb Vegetables

Low-carb vegetables, also known as the Foundation Vegetables, include non-starchy veg that should make up one-third of all carbs you consume on the Atkins 40 program. You can enjoy 6-8 servings of such veggies per day. As far as the list goes, these are the exact same low-carb veggies you get to enjoy with Atkins 20, starting from Phase 1.

Animal Proteins

As far as animal proteins go, you get to enjoy 3 servings of satisfying proteins per day and each serving should amount to 4-6 ounces. Your options include:

  • Fish;
  • Shellfish;
  • Chicken;
  • Turkey;
  • Duck;
  • Pheasant;
  • Red meats like beef, buffalo, lamb, elk, and venison;
  • Pork;
  • Sugar-free, low-nitrate bacon, sausage, and deli meat;
  • Eggs.

Healthy Fats

Healthy fats mostly include oils that you can enjoy in limited quantities. Your daily meals can contain 2-4 servings (tablespoons) of any of the following:

  • Olive oil;
  • Canola oil;
  • Coconut oil;
  • Flaxseed oil;
  • High-oleic safflower oil;
  • Sesame oil;
  • Grapeseed oil;
  • Butter;
  • Mayonnaise;
  • Sugar-free salad dressings.

Nuts & Seeds

Like stated earlier in this Atkins Meal Delivery review, nuts and seeds count as non-veg carbs that you can enjoy on the Atkins 40 program. All approved nuts and seeds contain about 5 grams of net carbs per serving. A single serving of nuts and seeds can include:

  • ½ cup of almonds;
  • ¼ cup of almond butter;
  • ¾ cup of Brazil nuts;
  • 2 tablespoons of cashews;
  • 1 tablespoon of cashew butter;
  • 1 cup of unsweetened coconut;
  • ½ cup of hazelnuts or macadamia nuts;
  • 3 tablespoons of peanuts or peanut butter;
  • 1 cup of pecans;
  • ½ cup of pine nuts;
  • 3 tablespoons of pistachios;
  • ½ cup of pumpkin seeds;
  • ¼ cup of sesame seeds;
  • 3 tablespoons of soy nuts;
  • ½ cup of sunflower seeds;
  • ¾ cup of walnuts.

Cheese & Other Dairy

Cheese lovers have nothing to fear on Atkins 40 since they can enjoy virtually all of their favorites. There are nearly 30 approved cheese and dairy options, each more delicious than the other. For 1 serving of cheese or other dairy products, you can choose 1 of the following:

  • 1 ounce of Havarti (0 grams of net carbs);
  • 1 ounce of brie (0.1 grams of net carbs);
  • 1 tablespoon of grated parmesan (0.2 grams of net carbs);
  • 1 ounce of chevre goat cheese (0.3 grams of net carbs);
  • 2 tablespoons of bleu cheese (0.4 grams of net carbs);
  • 1 ounce of cheddar (0.4 grams of net carbs);
  • 1 ounce of gouda (0.6 grams of net carbs);
  • 1 ounce of whole-milk mozzarella (0.6 grams of net carbs);
  • 1 ounce of Colby cheese (0.7 grams of net carbs);
  • 1-ounce chunk of parmesan (0.9 grams of net carbs);
  • 1 cup of unsweetened, plain almond or coconut milk (1 gram of net carbs);
  • 1 wedge of laughing cow cheese (1 gram of net carbs);
  • 1 ounce of Romano cheese (1 gram of net carbs);
  • 1 ounce of string cheese (1 gram of net carbs);
  • ¼ cup of whole-milk ricotta (2 grams of net carbs);
  • 1 ounce of feta or Jarlsberg cheese (1.2 grams of net carbs);
  • 1 ounce of Swiss cheese (1.5 grams of net carbs);
  • 1 cup of unsweetened, plain soymilk (2 grams of net carbs);
  • ½ cup of buttermilk (5 grams of net carbs);
  • 5 tablespoons of full-fat, plain cream cheese (5 grams of net carbs);
  • ½ cup of cottage cheese or unsweetened, plain Greek yogurt (5 grams of net carbs);
  • 1 cup of half and half (5 grams of net carbs);
  • ¾ cup of heavy cream or sour cream (5 grams of net carbs);
  • ½ cup of whole milk (5 grams of net carbs).

Legumes

When enjoying legumes, you can have 5 to 10 grams of net carbs per serving. You can choose from a dozen tasty options. A serving of legumes can include:

  • 2 tablespoons or ¼ cup of chickpeas or great northern beans;
  • 3 tablespoons of ½ cup of black beans, black-eyed peas, cannellini, kidney beans, lima beans, pinto beans or split peas;
  • 5 tablespoons or 2/3 cup of plain hummus or white soybeans;
  • 10 tablespoons or 1 ¼ cup of edamame.

Fruit

Atkins 40 lets you enjoy all kinds of fruit, from apple to watermelon. A serving of fruit always contains 5-10 grams of net carbs. For 1 serving of fruit, you can choose:

  • 1/3 or 2/3 apple;
  • 1 ½ or 3 apricots;
  • ¾ cup or 1 ½ cup of blackberries;
  • ¼ or ½ banana;
  • ¼ cup or ½ cup of blueberries;
  • ¾ cup or 1 ½ cup of boysenberries;
  • ½ cup or 1 cup of cantaloupe;
  • 2/3 or 1 1/3 clementine;
  • 2/3 cup or 1 1/3 cup of cranberries;
  • 3-6 tablespoons of cherries;
  • 1-2 cups of coconut;
  • 1 date;
  • ¾ or 1 ½ fig;
  • 1/3 cup or 2/3 cup of gooseberries;
  • ¼ or ½ grapefruit;
  • 3-6 tablespoons of grapes;
  • 1/3 cup or 2/3 cup of guava or honeydew;
  • 2/3 or 1 1/3 kiwi;
  • 5-10 tablespoons of lemon juice;
  • 4 ½ to 9 tablespoons of lime juice;
  • ¼ cup or ½ cup of mango;
  • ½ or 1 orange or peach;
  • ¼ or ½ pear;
  • ¼ cup or ½ cup of pineapple;
  • ¾ or 1 ½ plum;
  • ¾ tablespoon or 1 ½ tablespoon of raisins;
  • ¾ cup or 1 ½ cup of raspberries;
  • 1 ½ cup or 3 cups of rhubarb;
  • ½ cup or 1 cup of strawberries or watermelon.

Starchy Vegetables

Starchy vegetables are enjoyed in servings that contain 5 to 10 grams of net carbs. Your serving can be 1 of the following:

  • ¼ cup to ½ cup of acorn squash;
  • ¼ cup to ½ cup of beets;
  • 1/3 or 2/3 cup of butternut squash;
  • ½ cup to 1 cup of sliced carrots;
  • ¼ cup to ½ cup of corn;
  • ¼ cup to ½ cup of parsnips;
  • ¼ cup to ½ cup of peas;
  • ¼ or ½ small potato;
  • ½ cup or 1 cup of rutabaga;
  • ¼ or ½ baked sweet potato.

Whole Grains

The whole grains that you can eat on the Atkins 40 program are mostly the same ones you can start enjoying in Phase 3 of Atkins 20. However, Atkins 40 allows you to consume them in portions of different sizes and its list of approved whole grains includes 2 extra items. All items on the list contain 5-10 grams of net carbs per serving.

A serving of whole grains on Atkins 40 can contain:

  • 6 tablespoons or ¾ cup of raw wheat bran;
  • 2 tablespoons or ¼ cup of wheat germ;
  • 2-4 tablespoons cup of raw oat bran;
  • 2 ½ tablespoons or 1/3 cup of cooked quinoa;
  • ½ slice or 1 slice of whole-wheat bread;
  • 2 tablespoons or ¼ cup of dry, steel-cut oatmeal;
  • 1-2 tablespoons of dry polenta;
  • 2 ½ tablespoons or 1/3 cup of cooked grits;
  • 2 ½ tablespoons or 1/3 cup of cooked whole-wheat pasta;
  • 2 tablespoons or ¼ cup of cooked barley;
  • 2 tablespoons or ¼ cup of cooked millet;
  • 2 tablespoons or ¼ cup of cooked brown rice;
  • 2 ½ tablespoons or 1/3 cup of coconut flour;
  • 2 ½ tablespoons or 1/3 cup of cooked couscous.

Low-Carb Products

Low-carb products include pre-packaged goods that you can purchase in stores and the Atkins online shop. Essentially, you should choose foods that are natural, healthy, and sufficiently low in carbohydrates to fit your daily carb limit. Examples include:

  • Atkins bars and shakes (3 grams of net carbs per serving);
  • Atkins frozen meals (5-7 grams of net carbs per serving);
  • Atkins penne (19 grams of net carbs per serving).

Alcohol

As always, alcohol should be enjoyed in moderation. Keep in mind that alcoholic drinks count toward your daily limit for other carbs (3-5 servings). Your serving of alcohol can be:

  • 1 ounce of bourbon, vodka, rum or scotch (0 grams of net carbs);
  • 1 ounce of champagne (2-3 grams of net carbs);
  • 5 ounces of white wine (2 grams of net carbs);
  • 12 ounces of low-carb beer (2.5 grams of net carbs);
  • 5 ounces of red wine (2.6 grams of net carbs);
  • 12 ounces of light beer (5.6 grams of net carbs).

Atkins 100 Food List

If you liked the foods approved for the Atkins 40 program, you are sure to enjoy maintaining your weight with Atkins 100. The same vast range of fruit, veg, fats, proteins, and other carbs that you can enjoy with Atkins 40 are allowed on the Atkins 100 program. You just get to start the program with 100 grams of net carbs per day and stay slim with minimum limitations on what and how much you can eat.

Is Atkins Healthy

The Atkins diet is designed to help you lose weight without jeopardizing your health. According to its creator, it can help prevent, manage or solve health problems like metabolic syndrome, high blood pressure, diabetes, and cardiovascular diseases.

Although there have been claims that the Atkins diet can cause heart problems, these claims have not been substantiated. What is more, they are often based on the risks associated with a high intake of animal proteins and lowered intake of carbs. The truth is that the Atkins diet is not as high in proteins as it is in healthy fat. On top of that, it allows you to gradually increase your carb intake instead of forcing you to say goodbye to carbs altogether. It is further worth reiterating that it was designed by a world-renowned cardiologist.

In an effort to support healthy weight loss, the Atkins diet focuses on good-for-you foods like leafy veg and good fats and it eliminates bad choices like overly processed foods and refined carbs. It encourages you to add vitamins and supplements to your diet to make sure your body is properly nourished.

Based on the evidence available, the Atkins diet does not have any major side effects. Temporary issues caused by a switch to a low-carb diet like Atkins can include nausea, fatigue, headache, dizziness, constipation, diarrhea, weakness, and bad breath. You should consult your doctor if you experience such issues for prolonged periods of time.

The program is suitable for most dieters, with only a few exceptions. According to Atkins professionals, the use of medications like insulin, diuretics or oral diabetes medications requires consultations with a medical professional prior to dieting. Individuals who should not follow the Atkins diet include those suffering from severe kidney disease. Women who are pregnant or nursing should choose the adequate version of the diet in consultation with their doctor.

How Atkins Meal Delivery Works

Atkins is a weight loss meal delivery program in which you can enroll free of charge. You can choose between Atkins 20, Atkins 40, and Atkins 100 meal plans. To get started, you just need to complete the free registration on the official Atkins site.

As a registered user, you receive meal plans, shopping lists, and weight loss tools and resources that can help you reach your weight and fitness goals. The tools and resources available include 1,600+ recipes, the Atkins carb counter, a digital weight loss tracker, and the free Atkins weight loss app that can help you keep track of your progress.

Atkins Meal Delivery product

You can prepare your meals on your own using the provided recipes and guidelines or you can rely on Atkins to provide the recommended meals and snacks. You can choose from nearly 100 Atkins diet products, including frozen meals (breakfasts, lunches, and dinners), shakes, bars, and snacks. As mentioned previously in this Atkins Meal Delivery review, the products are available in the Atkins online shop as well as numerous stores around the world.

It is important to emphasize that there are no subscription fees and you can order Atkins products whenever you want, as often as you wish, with no minimum or maximum order values. In case you prefer receiving Atkins products regularly, you can subscribe to auto-delivery and receive shipments at the desired frequency. By opting for auto-delivery, you get to save cash on every order. You can skip or delay shipments or cancel your subscription at any time.

Atkins Meals And Recipes

Atkins Meal Delivery meal options
Diabetes
Vegan
Vegetarian

In the previous section of this Atkins Meal Delivery review, we mentioned that as an Atkins dieter, you have plenty of tasty, pre-packaged options at your disposal. The company’s online shop features more than 80 tasty items at all times.

You can choose from about two dozen frozen breakfasts, lunches, dinners, and frozen pizzas, most of which are suitable for Phase 1 of Atkins 20. These include delicious dishes like stone fired pepperoni pizza and three meat pizza, bacon scramble, beef stew, meat lasagna, roasted turkey with garlic mashed cauliflower, beef teriyaki stir-fry, and much more. Although the portions are not large, the meals are satisfying and feel like guilty pleasures.

Atkins Meal Delivery frozen pizzas

To supplement your meals or get the necessary energy while on the go, you can get some bars, shakes, and treats that can also satisfy your sweet tooth. There are over 30 bars on offer, including meal bars, snack bars, and harvest trail bars. Slightly less numerous are shakes and treats, with about a dozen of each in the store.

Atkins Meal Delivery has decided to mostly stick to classic flavors, offering chocolate, vanilla, chocolate banana, café caramel, mocha latte, and strawberry shakes and choco-nutty and caramel bars and treats.

The company also offers meal kits, but do not expect to get ingredients and recipes. These kits actually include ready-made frozen meals, bars, and shakes, all in a nice bundle that can provide all the nutrition you need throughout the day. The kits at your disposal include Easy Peasy, Evening Chef, and Frozen Foodie.

The Easy Peasy kit includes 14 frozen meals, 7 meal bars, and 7 shakes. The Evening Chef kit features 14 frozen meals, 7 snack bars, and 7 shakes. The Frozen Foodie kit exclusively contains 14 frozen meals. All kits come with a free guide including meal plans and shopping lists, the Atkins carb counter, a recipe booklet, the Atkins Made Easy book, and free online and phone support.

While many of the items in the Atkins store are suitable for vegans and vegetarians, there are not too many allergen-free options. Regardless of your dietary restrictions, you have to carefully read through the ingredient list for every product since the items are not categorized by special diets. This is a flaw we could not overlook.

For those times when you want to cook on your own, Atkins has prepared over 1,600 recipes for any time of the day. The cookbook contains everything from scrumptious breakfast, entrée, dinner, appetizer, and side dish recipes to snack, dessert, and beverage ideas. The recipes are quick and simple and many of them take mere minutes to make. You even get useful how-to videos that take the guesswork out of cooking.

Atkins Meal Delivery farmhouse style sausage scramble

How Much Does Atkins Meal Delivery Cost

With Atkins Meal Delivery, the cost of your shipment depends on the number and type of items you choose. All products are individually priced. The prices of meals start at about $2.50 per serving and bars, shakes, and treats are even more affordable.

If you are interested in Atkins meal kits, you can get the Easy Peasy Meal Kit for $97.99, the Evening Chef Meal Kit for $89.99 or the Frozen Foodie Meal Kit for $69.99. All kits come with free shipping and include 28 servings.

ATKINS MEAL KITS

Frozen meals cannot be purchased online; they can only be found at stores. The prices significantly vary across stores.

Snack bars and harvest trail bars usually cost $6.89 per 5-count box. Meal bars are a bit more expensive, coming at a price of $8.89 per 5-count box. Shakes cost $7.19 – $8.89 per 4-count box, $13.49 per 8-count box, and $13.98 per 10.2-oz. canister.

Treats normally cost $6.29 per box, with boxes containing 5, 10 or 15 pieces, depending on treat type. Apart from individual boxes of snacks, shakes, and treats, you can also purchase bundles, value packs, and variety packs, all of which allow you to save a couple of bucks on your order.

Shipping costs for deliveries within the US vary depending on order value and location. Within the contiguous US, all orders over $99 come with free standard shipping while orders below that value come with shipping fees ranging from $6.95 to $11.95 (a higher order value equals a higher shipping fee). Deliveries to Alaska and Hawaii come with an additional $12 fee.

As mentioned previously in this Atkins Meal Delivery review, there are no subscription fees to worry about and you can order commitment-free, as frequently as you wish. There is no minimum order.

If you decide to get an auto-delivery subscription, you can receive deliveries once every 1, 2, 3, 4 or 6 weeks or every 1, 2, 3 or 6 months. As a thank-you for being a regular customer, you get 8% off every order and free shipping on orders over $50 (extra charges for Alaska and Hawaii deliveries apply).

In case you want to opt for a meal kit subscription, you can choose between weekly and monthly deliveries. A meal kit subscription brings you a 5% discount on your orders.

Atkins meal kits
Easy Peasy Meal KitEvening Chef Meal KitFrozen Foodie Meal Kit
$97.99$89.99$69.99
Snack
Harvest trail barsMeal barsShakes
$6.89$8.89 $7.19 – $8.89
Treats
$6.29 per box

Where Does Atkins Deliver

Atkins products are available in all 50 US states. You can buy them at a local store or order online. If you prefer online shopping, you can handpick the desired items from the Atkins online store and have them delivered to any address within the US.

If you opt for in-store purchases, you can make use of the handy store locator on the official Atkins site. The locator can help you find one or multiple stores nearby that sell the exact Atkins products you are looking for.

Due to their overwhelming popularity, Atkins products are not only sold in the US but are also available for purchase in many countries and regions around the world, including Canada, Columbia, Mexico, Venezuela, Belgium, Finland, France, Germany, the Netherlands, Norway, Portugal, Spain, Sweden, the UK, Australia, New Zealand, South Africa, and the Middle East. However, home delivery is not an option in all countries and customers usually need to turn to local stores that hold Atkins products.

Atkins Pros & Cons

To make sure Atkins meets all your standards and expectations, it is important to know its biggest advantages and disadvantages. With a short overview of its pros and cons, you can easily decide if Atkins is the right meal delivery service for you.

Pros
  • Free weight loss meal plans, tools, and resources
  • Tasty diet meals, meal kits, bars, shakes, and treats
  • Suitable for diabetics, vegans, and vegetarians
  • Commitment-free ordering
  • Free shipping on larger orders
  • Nice discounts with auto delivery
  • Available nationwide

Cons

  • Not allergy-friendly

Sample Dishes

With Atkins, you get delicious meals prepared by pro chefs at affordable prices. To find out what kinds of delights you will receive in your delivery, we have chosen a couple of sample dishes that accurately represents its offer and can help you decide if it is the right service for you.

Bottom Line

Atkins has long been one of the most popular diets worldwide. It offers all the support and resources you need to reach your weight goals and everything except for food is available for free. The food products are rather numerous and affordable, even though they are not designed with many dietary restrictions in mind. Still, the program has proved to induce healthy weight loss and it is suitable for diabetics, vegetarians, and vegans.

If you are looking for a safer, easier, science-based way to lose weight by cutting down on carbs, Atkins is a weight loss program worth considering.

Atkins Meal Delivery FAQ

Where to buy Atkins frozen meals?

The Atkins online store allows you to buy Atkins frozen meals within pre-made and customizable meal kits available for online purchase with free shipping. Individual frozen meals can only be bought in stores. To find a store near you, you can use the store locator on the Atkins website.

Where can I find nutritional information for Atkins frozen meals?

A single serving of Atkins frozen meals normally contains 260-420 calories, 4-11 grams of net carbs, 16-33 grams of protein, 1-6 grams of sugar, and 0-18 grams of fiber. You can view the nutritional information for all frozen meals on the Atkins website as well as on the product packaging.

Are Atkins frozen meals healthy?

All Atkins products have low carb content, high protein content, and zero trans fats. Atkins provides budget-friendly meals that can help you lose weight in a healthy way. However, the ingredients used in the frozen meals are not of the highest quality.

Should I try Atkins frozen meals for diabetics?

According to the 2019 Standards of Medical Care in Diabetes released by the American Diabetes Association, a low-carb diet is effective in improving many measures of risk for diabetes. All Atkins products, including frozen meals, are based on the company’s original low-carb diet plan that is suitable for pre-diabetics and diabetics.

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* All the prices on this website are subject to change without notice. While we put a great deal of effort into making sure that all the prices are accurate, one or more products may have outdated prices. Please visit the specific product’s official website for exact prices.
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