Gold Member Badge


  • You're all caught up!

Induction Meal Plans and Grocery Lists

author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Induction Meal Plans and Grocery Lists
A note pad that reads "protein diet" on it laying next to raw meat and a tape measure. Photo Credit: designer491/iStock/Getty Images

Induction is Phase 1 of the Atkins low-carbohydrate diet for weight loss, and it lasts for at least two weeks. Before you start the diet, plan out your meals and make a grocery list so that you can get everything you need for success, and so that you do not buy forbidden foods. Consult your doctor before beginning any weight loss plan.

Video of the Day

Meal Plan

Atkins provides an interactive meal-planning tool at its website, and you can choose from among various options for each meal or snack on the two-week plan. Each day includes three meals and two snacks. For example, you might have a day that includes an omelet for breakfast, tomato for snack, caesar salad for lunch, crab and avocado salad for snack and chicken with vegetables for dinner.

Proteins and Fats

Your grocery list for Induction should include plenty of low-carb foods. Carbohydrate-free options include meats, such as beef and pork; poultry, such as chicken and turkey; fish, such as salmon and trout; eggs; and some shellfish, such as shrimp. Your list should include pure fats, which are also carbohydrate-free. Examples include oils and butter. Certain high-fat foods, such as heavy cream for your coffee or tea, are allowed in moderation. Other high-fat foods, such as nuts and nut butters, are not yet allowed in induction.


When writing a grocery list for your Induction diet, remember to include non-starchy vegetables, which will provide the majority of your carbs per day. You'll want to buy salad vegetables, such as lettuce, spinach, cucumber, radishes, sprouts and tomatoes. You also purchase vegetables for cooking, such as broccoli, onions, cauliflower, cabbage, zucchini and asparagus. Fresh herbs, such as dill, oregano, sage and basil, can add flavor to your food. Your list should not include starchy vegetables, such as corn, beets, carrots or winter squash.

Other Foods

If you do not want to limit yourself to drinking plain water, your Induction grocery list can include coffee, tea, diet soda and flavored seltzer water. You may want to purchase low-carbohydrate condiments, such as packets of non-nutritive sweeteners, bacon bits or sour cream. During Phase 1 of Atkins, you can eat certain Atkins Advantage and Atkins Day Break bars and ready-to-drink shakes, but only those that claim to be suitable for Phase 1. These low-carbohydrate products can help satisfy cravings for sweet foods; they are available online and at some grocery stores.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media