Atkins Diet Food List: What to Eat in Each Phase (UK Guide)
On the Atkins diet you build meals around meat, fish, eggs, cheese, butter, oils and low-carb vegetables such as leafy greens, broccoli and courgette. Nuts, seeds and berries come back in phase 2, and starchy vegetables, fruit, pulses and whole grains in phase 3. Sugar, white bread, pasta and sugary drinks stay off the list.
At a glance
- 20gnet carbs a day in phase 1 (induction)
- 12–15gof those from foundation vegetables
- 4phases in the classic Atkins plan
- 2.4gcarbs per 100g in standard mayonnaise
On this page
Looking for a clear list of what you can eat on the Atkins diet? This guide covers all four phases of the classic plan, with UK carb figures per 100g, a sample phase 1 menu and a shopping list. If you're weighing Atkins up against keto, paleo, or Whole30, it also explains how Atkins and keto differ.
Bread, wraps and porridge are usually the hardest things to give up. Our guide to whether you can eat wraps on keto compares the carbs in UK wraps. See our Keto Bread & Low-Carb Wraps and Keto Porridge, and check the carbs per serving on each product page against your phase.
What is the Atkins diet?
The Atkins diet is a low-carbohydrate eating plan devised by the American cardiologist Dr Robert Atkins and popularised by his 1972 book Dr Atkins' Diet Revolution. It limits carbohydrate and puts no strict limit on protein and fat. The classic version, sometimes called Atkins 20, starts with about 20g of net carbs a day and then adds carbs back in stages.
At around 20g of net carbs a day, most people are eating in a similar way to a ketogenic diet approach. The difference is that Atkins is designed to move on to more carbs, while keto usually stays low.
Atkins Nutritionals now lists three plans on its website: KickStart at about 20g of net carbs a day, which it calls "the original Atkins", Flex at about 40g, and a third plan at about 100g, which it lists as Atkins 100. This guide follows the classic four-phase plan, which is what most food lists refer to.
Net carbs on UK and US labels
Atkins counts net carbs rather than total carbohydrate. In the US, where Atkins started, net carbs are worked out as total carbohydrate minus fibre and sugar alcohols. UK labels are different: the carbohydrate figure already excludes fibre, so the only thing to take off is polyols (sugar alcohols) if a product contains them. For more on fibre, see our guide to fibre's role in low-carb diets.
Atkins vs keto: the main differences
| Aspect | Atkins (classic) | Ketogenic diet |
|---|---|---|
| Starting carbs | About 20g net carbs a day in phase 1 | Usually 20–50g a day |
| Over time | Carbs rise in steps through four phases | Carbs usually stay low |
| Protein | No set limit | Moderate |
| Fat | Eaten freely, no set ratio | Main source of energy, often 70–80% of calories |
| End point | Find the carb level that suits you long term | Stay in ketosis |
Atkins phases from Mayo Clinic and Atkins Nutritionals. Keto ranges from the British Dietetic Association and Harvard T.H. Chan School of Public Health.
For a wider comparison, read our guide on keto vs Atkins vs other low-carb diets.
The four phases of Atkins
Each phase adds more foods. Atkins ties the move from one phase to the next to each person's own goals, so the timings below are a guide to how the plan is set out rather than fixed dates.
| Phase | Net carbs a day | What's added |
|---|---|---|
| 1. Induction | About 20g (12–15g from foundation vegetables) | Meat, fish, eggs, cheese, fats and foundation vegetables, for at least two weeks |
| 2. Balancing | Rises by 5g a week: 25g, then 30g, and so on | More vegetables, berries, nuts and seeds, and some dairy such as yoghurt and cottage cheese |
| 3. Fine-tuning (pre-maintenance) | Rises in about 10g steps a week | Fruit, starchy vegetables, pulses and whole grains |
| 4. Lifetime maintenance | Your own level; Atkins gives a typical range of 40–120g | The foods from phase 3, eaten in amounts that suit you |
Sources: Atkins Nutritionals ("The rules of Induction", "Getting started", Atkins 20 plan) and Mayo Clinic.
Phase 1: induction
Phase 1 is the strictest stage. You eat about 20g of net carbs a day, with 12–15g of that coming from foundation vegetables such as leafy greens, broccoli, asparagus, celery, cucumber, green beans and peppers. Protein comes from meat, fish, shellfish, poultry, eggs and cheese, and oils and fats aren't limited. Fruit, bread, pasta, grains, starchy vegetables, nuts and seeds, and dairy other than cheese, cream and butter are left out, and Mayo Clinic adds alcohol to that list. Atkins says to stay in this phase for at least two weeks.
Some people get headaches or feel tired in the first week or two of cutting carbs, often called keto flu. Our guide to electrolyte balance explains the roles of sodium, potassium and magnesium.
Phase 2: balancing
In phase 2 you keep eating 12–15g of net carbs from foundation vegetables and add 5g of net carbs a week, from 20g to 25g, then 30g, and so on. Foods that come back include more vegetables, berries such as raspberries and strawberries, nuts and seeds, and some dairy such as plain yoghurt and cottage cheese.
If you'd like to bake, nut and seed flours keep carbs low. See our guides to almond flour and coconut flour.
Phase 3: fine-tuning
Phase 3 adds about 10g of net carbs a week. Lentils and other pulses, fruit other than berries, starchy vegetables and whole grains come back in small portions. Atkins calls the carb level you settle on your "personal carb balance".
Phase 4: lifetime maintenance
Phase 4 is the long-term way of eating, at the carb level you found in phase 3. Atkins says this is typically between 40g and 120g of net carbs a day, depending on factors such as age and activity. If you want easy breakfasts and bakes that fit your carb allowance, try our keto baking mixes and low-carb porridge.
Atkins diet food list: what to eat
Carbohydrate figures below are per 100g from CoFID 2021, the UK government's food composition data. As on UK labels, carbohydrate excludes fibre, so the figures are comparable with net carbs.
Protein: meat, poultry, fish and eggs (all phases)
Plain meat, poultry, fish, shellfish and eggs have little or no carbohydrate, so they're on the list from the start.
- Meat: beef, lamb, pork, bacon, gammon and venison. Plain beef mince has 0g of carbs per 100g.
- Poultry: chicken, turkey and duck.
- Fish and shellfish: salmon, mackerel, sardines, cod, haddock, tuna, prawns, crab and mussels.
- Eggs: carbohydrate is listed as a trace.
- Processed meats: sausages, ham and deli meats can contain rusk, starch or sugar. Ham is about 1g of carbs per 100g, and sweet-cure bacon about 1.6g, so check the label.
For more on protein, read about protein intake on keto and whey protein supplementation.
Foundation vegetables (phase 1 onwards)
| Vegetable | Carbs per 100g |
|---|---|
| Mushrooms, white, raw | 0.3g |
| Cucumber, raw | 1.2g |
| Lettuce, raw | 1.4g |
| Celery, raw | 1.4g |
| Spinach, raw | 1.6g |
| Avocado (Hass), flesh | 1.8g |
| Asparagus, raw | 2.0g |
| Courgette, raw | 2.3g |
| Green pepper, raw | 2.6g |
| Broccoli, boiled | 2.8g |
| Cauliflower, boiled | 3.5g |
| Green beans, boiled | 4.0g |
Source: CoFID 2021 (GOV.UK). Carbohydrate excludes fibre.
Read more about broccoli, cauliflower and avocados on a low-carb diet.
Fats and oils (all phases)
- Cooking fats: olive oil, rapeseed oil, avocado oil, coconut oil, butter (0.6g carbs per 100g) and ghee.
- Animal fats: lard, beef dripping and duck fat.
- Other: mayonnaise (standard retail mayonnaise is about 2.4g of carbs per 100g, but reduced-fat versions are about 8.2g), cream cheese and double cream.
For more detail, see our articles on coconut oil, MCT oil and butter on keto.
Dairy
Hard cheese is close to carb-free (Cheddar is 0.1g per 100g), and double cream is about 1.7g per 100g, so both feature from phase 1. Milk and yoghurt contain lactose, a milk sugar, so they come in later. Plain Greek-style yoghurt is about 4.8g of carbs per 100g.
- Phase 1: hard cheeses such as Cheddar and Parmesan, soft cheeses such as brie and camembert, cream cheese, double cream, butter and ghee.
- Phase 2 onwards: plain full-fat Greek yoghurt, cottage cheese, ricotta and soured cream.
For more on dairy, read is cheese keto-friendly and using double cream on keto.
Nuts and seeds (phase 2 onwards)
| Nut or seed | Carbs per 100g |
|---|---|
| Walnuts | 3.3g |
| Macadamia nuts, salted | 4.8g |
| Almonds | 5.3g |
| Pecans | 5.8g |
| Pumpkin seeds | 15.2g |
| Sunflower seeds | 18.6g |
Source: CoFID 2021 (GOV.UK). A typical handful is about 30g.
Learn more about flaxseeds and chia seeds.
Drinks and sweeteners
- All phases: water, sparkling water, black coffee or coffee with cream, and unsweetened tea, including green and herbal teas.
- Sweeteners: Stevia, Erythritol and sucralose are common choices. Monk fruit is sold in the UK as monk fruit decoction; see our monk fruit sweeteners.
- Alcohol: Mayo Clinic lists alcohol among the foods left out in phase 1. In later phases, spirits contain only a trace of carbs and dry white wine about 0.6g per 100g, while beer, cider, sweet wines and cocktails are higher. The UK Chief Medical Officers advise drinking no more than 14 units a week, spread over several days.
Explore our selection of keto-friendly sweeteners for drinks and recipes.
Foods to limit or avoid
These are most restricted in phase 1 and come back gradually, if at all, in later phases.
Sugar and refined carbohydrates (all phases)
- Sugar, brown sugar, honey, maple syrup and agave syrup.
- Sweets and chocolate bars, apart from chocolate with no added sugar.
- Cakes, biscuits, pastries and doughnuts.
- White bread (about 49g of carbs per 100g), bagels, rolls and crackers.
- White rice, pasta and couscous.
- Most breakfast cereals, and sugary drinks such as fizzy drinks, juice and energy drinks.
For low-carb baking, try our keto cake and brownie mixes.
Fruit (berries from phase 2, most others from phase 3)
Berries are the lowest-carb fruit, so they come back first: raspberries are about 5.1g of carbs per 100g, strawberries 6.1g and blueberries 9.1g. Melon (cantaloupe is about 4.2g) can follow in small portions. Bananas (about 20.3g per 100g), grapes, mango, pineapple, dried fruit and fruit juice are much higher. Our guide to bananas on keto explains why.
Starchy vegetables (phase 3 onwards, small portions)
| Vegetable | Carbs per 100g |
|---|---|
| Carrots, boiled | 6.0g |
| Beetroot, raw | 7.6g |
| Sweetcorn kernels, boiled | 9.5g |
| Peas, boiled | 10.0g |
| Potatoes, boiled | 17.5g |
| Sweet potato, baked | 27.9g |
Source: CoFID 2021 (GOV.UK).
Learn more about potatoes, sweet potatoes and carrots on keto.
Pulses and grains (phase 3 onwards, if they suit you)
- Pulses: boiled green or brown lentils are about 14.5g of carbs per 100g, and boiled red lentils about 16.9g. Chickpeas and beans are similar.
- Grains: boiled brown rice is about 29.2g per 100g, porridge made with water about 8.8g, and wholemeal bread about 42.0g.
"Low-fat" and processed foods
Low-fat dressings, yoghurts and ready meals often contain added sugar or starch to replace the fat. Read the carbohydrate figure on the label rather than relying on "low fat" or "diet" on the front of the pack.
Vegetarian and vegan Atkins
Atkins is usually built around meat and fish, but it can be adapted.
- Vegetarian: eggs and cheese are on the list from phase 1, and tofu is low in carbs (steamed tofu is about 0.7g per 100g). Greek yoghurt joins in phase 2.
- Vegan: tofu, tempeh and pea or soya protein powders, with avocado, olive oil and coconut cream for fat. Nuts and seeds join from phase 2, and seitan (made from wheat gluten) and pulses later.
| Meal | Sample vegetarian day (phase 1) |
|---|---|
| Breakfast | Three-egg omelette with Cheddar, spinach and mushrooms, cooked in butter |
| Lunch | Large salad with feta, olives, cucumber and an olive oil dressing |
| Snack | Celery sticks with cream cheese |
| Dinner | Grilled tofu with roasted broccoli and cauliflower in butter |
For plant-based ideas, see our complete guide to vegan keto.
Phase 1 menu and shopping list
Plan proteins first, add two or three foundation vegetables to each meal, and cook with butter or olive oil. Batch cooking at the weekend and washing and chopping vegetables in advance make the week easier.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Scrambled eggs with cheese | Grilled chicken salad | Beef stir-fry with broccoli |
| Tuesday | Vegetable omelette | Tuna mayonnaise in lettuce wraps | Pork chops with asparagus |
| Wednesday | Bacon and eggs | Leftover pork with salad | Salmon with roasted cauliflower |
| Thursday | Cheese and vegetable frittata | Chicken Caesar salad, no croutons | Bunless beef burgers with green beans |
| Friday | Eggs Benedict without the muffin | Leftover burger with salad | Garlic prawns with courgette ribbons |
For a stricter keto version with three sample days, see our sample keto meal plan.
Atkins shopping list (grocery list)
- Protein: chicken thighs and breasts, beef mince, salmon or mackerel, eggs, and bacon or sausages with no added sugar (check the label).
- Vegetables: salad leaves, spinach, kale, broccoli, cauliflower, courgettes, cucumber, asparagus and green beans.
- Fats and dairy: butter or ghee, olive oil, hard cheese, cream cheese and double cream.
- Cupboard: salt, pepper, herbs and spices, mustard, hot sauce, cider vinegar, stock cubes and sweeteners with no added sugar.
- Snacks: cheese, celery with cream cheese, olives, hard-boiled eggs and sliced ham in phase 1, with nuts and seeds from phase 2.
Browse our complete keto product range, including essential ingredients. Our low-carb wraps and bread make packed lunches simpler.
Eating out on Atkins
- Skip the bread basket and ask for extra vegetables or salad instead of chips, rice or pasta.
- Ask how dishes are made: grilled rather than breaded, and sauces and dressings on the side.
- Steakhouse or grill: steak with butter and a side salad.
- Seafood: grilled fish with lemon and vegetables.
- Mexican: fajita fillings without the tortillas, with guacamole.
- Italian: chicken or veal dishes without the pasta, and Caesar salad without croutons.
- Chinese or Thai: lettuce wraps, grilled meats and stir-fries, asking for no sugar in the sauce.
- Breakfast: eggs, bacon, sausages and mushrooms, without toast or hash browns.
Before you start
Speak to your GP, diabetes nurse or a registered dietitian before you make big changes to your diet. This is especially important if you have diabetes and take insulin or other medicines that can cause hypos, or take SGLT2 inhibitors, as your medication may need to change. The same goes if you're pregnant, breastfeeding or have a history of eating disorders.
Mayo Clinic notes that Atkins recommends talking to your doctor before you start if you take diuretics, insulin or diabetes tablets, that people with severe kidney disease shouldn't follow the diet, and that its stricter early phases aren't suitable during pregnancy or breastfeeding.
Low-carb eating changes how much fibre you get from bread and cereals, so include plenty of vegetables, nuts and seeds. Some people add psyllium husk powder. For more on blood fats, we've written about keto and cholesterol and triglycerides on ketogenic diets.
For practical help with the first couple of weeks, read our article on keto flu. We also sell a keto electrolytes range.
Key takeaways
- Four phases. The classic plan starts at about 20g of net carbs a day and adds carbs back in steps.
- Phase 1 basics. Meat, fish, eggs, cheese, fats and 12–15g of net carbs from foundation vegetables.
- Later phases. Nuts, seeds and berries come back in phase 2, then starchy vegetables, fruit, pulses and grains in phase 3.
- Read labels. On UK labels, carbohydrate already excludes fibre.
- Common slip-ups. Hidden sugar in sauces and processed meats, and adding carbs back too fast. See 5 common keto mistakes and how to fix them.
Frequently asked questions
What can you eat on the Atkins diet?
Meat, poultry, fish, shellfish, eggs, cheese, butter, cream, oils and low-carb vegetables such as leafy greens, broccoli, courgette and peppers are on the list from phase 1. Nuts, seeds and berries return in phase 2, and starchy vegetables, more fruit, pulses and whole grains in phase 3, in small portions.
What can you eat in Atkins phase 1 (induction)?
Phase 1 allows about 20g of net carbs a day, with 12–15g from foundation vegetables such as salad leaves, spinach, broccoli, asparagus, celery and cucumber. You eat meat, fish, eggs and cheese, and fats aren't limited. Nuts, most fruit, bread, pasta, grains, sugary foods and alcohol are left out.
Is mayonnaise allowed on Atkins?
Yes, full-fat mayonnaise is on most Atkins food lists. Standard retail mayonnaise has about 2.4g of carbs per 100g in CoFID data, while reduced-fat versions are higher, at about 8.2g, because they replace some of the oil. Check the label for added sugar, especially in flavoured mayonnaise.
Can I eat bread on the Atkins diet?
Ordinary bread is left out of the early phases because it's high in carbs: white bread is about 49g per 100g and wholemeal about 42g. Small portions of wholegrain bread can come back in phase 3. Low-carb loaves are an alternative; our Low Carb Keto Bread has 2.3g of net carbs per slice.
How long is Atkins phase 1?
Atkins says to stay in phase 1 (induction) for at least two weeks. How long you stay after that is up to you, because Atkins ties the move to phase 2 to each person's own goals, and some people start at phase 2 instead. Phase 2 then adds 5g of net carbs a week.
More from Groovy Keto
- Low-carb baking mixes: cakes, brownies and bread alternatives.
- Keto porridge: oat-free breakfasts.
- Essential ingredients: almond flour, coconut flour and more.
- Electrolyte supplements: our range of electrolyte products.
- Sweeteners with no added sugar: erythritol and stevia.
- Carb Swap Bread Bundle Box: bread, wraps and pizza bases in one box.
- Keto-friendly products: the full range.
- Low-carb recipes and meal ideas, our pros and cons of keto diets and the complete keto articles library.
Sources
- GOV.UK. Composition of Foods Integrated Dataset (CoFID) 2021. Carbohydrate per 100g for all foods in this guide; carbohydrate excludes fibre.
- Atkins Nutritionals. The rules of Induction, Getting started, the Atkins 20 plan and current diet plans. Phase carb levels, foods by phase and plan names.
- Mayo Clinic. Atkins Diet: What's behind the claims? Summary of the four phases and phase 1 foods.
- British Dietetic Association. Low carb diets food fact sheet. Carb range for very low-carb (ketogenic) diets.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: ketogenic diet. Typical fat share on keto.
- UK Chief Medical Officers. Low risk drinking guidelines.
- Further reading: the low-carb guides at Diet Doctor.
- Groovy Keto product pages. Net carbs, serving sizes, contents and allergens, checked 21 October 2026.
