Our Honest Atkins Diet Plan Review - Does It Really Work?

Are you trying to lose weight using the Atkins method, but are finding the whole process too daunting? Do the limits worry you, and you can’t ever be too sure if you’re following them?

If that’s the case, the Atkins food delivery service might be what you need. They have a wide variety of frozen meals to choose from, all appropriate to the different stages of their diet. But, is the service any good? Are their meals safe?

This Atkins review will go over their service and help you understand what’s involved, what options they provide, as well as any benefits and drawbacks their food delivery might have.

In the end, you should know everything you need about them and whether they’re right for you.

What is Atkins Diet Meal Delivery?

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It is a meal delivery service that can help you get the most out of the Atkins diet. As the diet itself is quite restrictive, especially in the early stages, it can be difficult to judge whether you’re getting enough nutrients and if you’re eating enough carbs.

That’s where their foodservice comes in. They offer three distinct packages which should cover your daily needs for the whole week. Each shipment includes the meals themselves, along with any snacks you might need.

That way, you don’t have to worry about the ingredients and amounts of carbohydrates in your food. That in itself makes the whole process much more manageable.

How Does It Work?

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The diet itself is straightforward – by limiting the number of carbs in your food, you’re forcing your body to burn fat to fuel your daily needs. In practice, it can be difficult to pull off. You’re only allowed a set amount of carbs, and it can be difficult to assess how much is enough.

If, however, you opt for one of their subscription plans, you’ll be getting weekly packages that contain all of your daily meals, as well as the snacks between them. And, every meal is balanced to provide enough nutrients to fulfill your daily needs.

Along with the food and shakes, you’ll get their guide to which ingredients are safe, and which you should avoid, along with their recipe booklet and carb counter.

Features of the Atkins Diet

High Fiber

While the diet itself doesn’t alter the amount of fiber you need to ingest, you should make sure that you’re getting enough, anyway. It is an easy way to make yourself feel fuller and it can help you reduce your weight. And, at the same time, it will keep your digestion moving.

Apart from fruits and veggies, you can find fiber in nuts and seeds, as well as whole grains.

Healthy Fats

As with many other low-carb diets, the Atkins diet requires that you increase the amount of fat in your food. It is, after all, your primary source of energy while you’re on the diet.

You should, however, focus on healthy fats, that is, anything other than trans fats. You’ll usually get the best results if you use unsaturated fats, which can help keep your overall health and energy up. You can find the exact types and amounts on their website and in the materials included.

Lean Protein

Even though this isn’t a high-protein diet, the amount you ingest is still increased. The recommendation is generally in the range between four and six ounces per day, and that number shouldn’t change between phases, either. The exact amount largely depends on your sex and height.

Those amounts should boost your metabolic rates while keeping you sated until the next meal, which should also help reduce the cravings.


While it can’t heal the condition, if you stick to this diet, even at the maintenance level, the chances that diabetes will develop are greatly diminished. And if you already have this condition, the diet can help manage the symptoms.

It does this by reducing the amount of glucose and insulin in your blood, which can, in the long run, also help maintain your overall health.


The chief way this diet limits the number of calories is by lowering the number of carbohydrates you’re allowed to eat per day. The exact limit depends on the type and phase, but it can be anywhere between 20 and 100 grams of carbs each day.

That means, you’ll need to avoid food rich in complex carbohydrates, as those are the biggest contributors to the overall amount.

Great for Weight Loss

The Atkins diet has been conceived as a method of weight loss (follow for more meal delivery services), and it is effective at that. The exact amount of lost weight will vary according to many factors, but it should be primarily determined by the caloric limit. That limit varies by the type of diet and phase.

In general, the loss should be more pronounced in the first phase, after which it should slow down to a more consistent rate.

Tasty Meals

While taste can be a matter of preference, this diet should have plenty of delicious options for you to eat. There are also plenty of tasty meats, fruits, and veggies you’re allowed to eat, so you’ll always have plenty of choices.

If, however, you have a sweet tooth, you could find the food lacking. Most sweet-tasting food is loaded with carbs, which means that you’ll need to avoid it.
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Versions and Food Offered in the Atkins Diet Delivery

Atkins 20

This is the most restrictive version of the diet. It limits the number of carbs you can consume in a day to only 20 grams. Those also need to come from a limited set of vegetables they call foundation veggies.

That means, during the most restrictive phases of the diet, you’ll be avoiding any complex carbohydrates, sugars, fruits, grains, or any starchy vegetables such as carrots or potatoes. After the initial period, these limits do get a bit more relaxed.

It is divided into four stages, with the first being the most limiting, and the last being a phase that is meant to last the rest of your life.

The duration of the individual phases largely depends on your starting weight and the number of pounds you need to shed. If that number is lower, you might even start at a later phase.

The exact guide to what is allowed and what you should avoid is included in the package.

Phase 1

The first phase will usually see the most dramatic loss of weight. As you’ve limited the daily intake of carbs to only 20 grams, your body will need to compensate to bridge the gap in energy, which will force it to start burning fat.

The meals will usually contain meat, fish, or eggs as the source of protein, accompanied by so-called foundation veggies as the main source of carbs. That includes mainly vegetables that don’t contain any starches, so you’ll steer clear of potatoes and carrots at this stage.

This phase can last two weeks or more, depending on the number of pounds you need to shed.

Phase 2

In this phase, you’ll start to slowly bring in more carb sources, but the limit should stay the same. You’ll see a bigger variety of food – where you were allowed only foundation veggies and protein in the previous stage, now you can also bring in some legumes, nuts, seeds, and berries.

That should, in itself, bring more variety to the meals. While you’re generally still avoiding whole grains and starchy veggies such as potatoes and carrots, you’ll see plenty of delicious meals returning to your diet.

You’ll generally stay in this stage until you’re about 10 pounds away from your goal, and if you don’t need to lose that much, you might even start here.

Phase 3

This part will prepare you for the maintenance regime you’ll have to embrace for the rest of your life. The number of carbs can safely be increased by a bit, and you’re allowed more choice in vegetables and sources of protein.

Here, you’ll also start eating products made from whole grains, a greater variety of fruits, as well as the return of starchy vegetables. The amount of carbs is still limited, however, and you’re mostly trying to find the right amount you can eat while maintaining your weight.

Once you reach your target weight and sustain it for a month, you’ll transition into the next stage.

Phase 4

By the time you reach this phase, you’ll know how many grams of carbs you can eat and keep your weight steady, and you’ll need to abide by that restriction. For most people, that will range anywhere between 40 and 120 grams of carbs. If you’re active, you can probably go even higher.

In this stage, you will still need to avoid anything containing high amounts of complex carbohydrates. That means, no white bread, pizza, spaghetti, or anything sweet. Whole grains are acceptable, though, as are fruits, berries, and even some artificial sweeteners.

Ideally, this regime should last for the rest of your life.

Atkins 40

This is a less restrictive version of their diet. It is meant for those that don’t have that much extra weight or are looking to lose them slower. It starts by limiting your carbs to 40 grams per day and keeping it steady as long as you’re losing weight.

As opposed to Atkins 20, in this regime, you’ll be allowed to eat a greater variety of fruits and veggies from the start. That also includes starchy vegetables. It also includes whole grains, berries, nuts, and seeds, so you should see plenty of variety.

This diet is actually more similar to the third phase of Atkins 20, with some other restrictions loosened, as well.

Atkins 100

If you’re already at a healthy weight level and are looking to maintain it, this diet might be right for you. It includes a daily dose of 100 grams of carbohydrates, which should be more than enough for most people.

As with the previous version, you can eat most food. That includes fruits, vegetables, as well as whole grains, nuts, and seeds. You’ll still be avoiding anything made from grains, but other than that, anything is allowed.

As such, it is mostly similar to the fourth phase of Atkins 20. It is still flexible enough to provide you as few or as many carbs as you’d like.

Atkins Meals and Recipes to Expect

As we’ve shown, which meals will be included in the package largely depends on the phase you’re in and the type of diet you chose.

Their store offers a wide variety of frozen food which you can order outside of their subscription, all appropriate for various stages of the diet. You don’t even need to subscribe; you can simply order whichever meal seems delicious, and they will deliver it.

The meal plans that they offer, on the other hand, don’t include any ingredients with which you’re supposed to make the meals. Instead, they contain, depending on the package, a combination of frozen meals, snacks, shakes, and meal bars.

If you opt for a subscription, they’ll keep sending these weekly packages, and these should cover all of your daily meals. That way, you’ll get all the nutrients you need.
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Pros and Cons of the Atkins Food Delivery


  • No subscription needed – you can simply choose the meals you want and order them. If, however, you want a subscription, they have that option, too.
  • Variety of tasty meals – their menu includes, at all times, at least 80 items to choose from, and you’ll always have enough options regardless of your phase or chosen diet.
  • Easier to follow the plan – when you have all of your daily meals and snacks ready, it can be easier to stay true to your program. You’ll always know exactly what to eat.
  • Affordable – the average price per meal is quite low when compared to other similar services. With their solution, you’ll also be losing weight using a proven and tested system.


  • Limited customization options – when you’re using their subscription service, most of the time, you’re stuck with the items they choose for you.
  • No support for more people – each of their packages only contains a meal for one. If you’re looking for something that can feed two or a family, their service might not be right for you.

Atkins Diet and Weight Loss

Like any low-carb regime, the Atkins diet is moderately effective at weight loss. The amount lost will, as we’ve already mentioned, largely depend on the phase you’re in, with later stages having slower progress. That rate will also depend on how strictly you adhere to the limits.

A 2007 study that compared the Atkins diet to other similar solutions found that it had the highest rate of weight loss. The primary explanation behind that is the diet’s simplicity – all you need to do is cut processed carbs out, and you’ll lose the extra weight.

With the introduction of meal delivery services, adhering to the strict limits has become even easier.

Atkins Cost and Pricing

Their meal kits range from $74.99 for the cheapest option to $97.99. All of them include 14 meals in each package, alongside the snacks, meal snacks, and shakes. Together, they should be enough to cover most of your week.

The cheapest option allows you to add extra meals if you want, at a fixed price of $4.99 per meal, but it doesn’t include their guide, recipes, and carb counter, so if you’d like to use those, you might need to buy a more expensive option.

All of those other bonuses, however, are available only in the first package, so you could always switch to a less restricting and cheaper subscription after the first week.

Meals kits

Easy Peasy Meal Kit
Evening Chef Meal Kit
Frozen Foodie Meal Kit




Harvest Trail Bars
Meal Bars


$7.19 – $8.89




$6.29 per box
See Atkins Plans and Pricing

Atkins Customer Support

Their customer support system is quite comprehensive – they provide you with plenty of tools to make the diet work for you. You’ll have access to their carb counter and weight management tools, and their FAQ section is quite comprehensive.

If, however, you can’t find the answers there, you can contact their nutritionist using a simple form, or you can ask your general questions on the dedicated section. They even have a user forum which could prove helpful.

Whichever method you use, you’re sure to find your answers quickly and efficiently. That way, you can make your dieting process even more pleasant.

Frequently Asked Questions

Does it work?

Yes, like all low-carb diets, the Atkins regime is an effective way to lose weight. The amount you’ll lose and the rate will depend on your starting point and the ideal weight you’re aiming for, as well as the strictness with which you approach the daily carb limits.

The speed with which you’ll be losing weight will be most pronounced in the first phase, after which it will slow down and stabilize at a more consistent rate. If, however, you only have several extra pounds, you can opt for one of their more relaxed options such as Atkins 40 or 100.

Is it good for people with health conditions?

It largely depends on the condition. The general rule is, if you have a chronic medical condition, you should consult your doctor before dramatically changing your diet. That way, you’ll know whether the diet is a good idea, as well as any potential side effects that you can encounter.

The diet itself, however, should be agreeable with some conditions such as diabetes. If you have heart problems, though, the amount of fat could prove to be too much of a strain.

Is it healthy?

As it is designed by a doctor to provide healthy and steady weight loss, it should do so without risking your long-term health. When done correctly, you should still be getting all the vitamins and minerals you need. That’s where their food delivery can help, as well. Most of the meals they offer are carefully balanced to provide you with all the nutrients you need.

Is exercise needed?

While regular exercise can help with weight loss, it is not a required component of this diet. It is, after all, made to make you lose the extra pounds without the need for significant lifestyle changes. However, if you decide to also do some exercises, it will become even more effective.

Final Thoughts

The Atkins meal delivery service has its quirks, but generally, the quality of their food is at a higher level even if you don’t opt for their subscription. It could make the whole dieting process much more manageable, and it should provide you with plenty of varied food.

If, however, you choose to subscribe to one of their meal kits, you’ll find a detailed plan to follow, and all the meals, snacks, and shakes will be included. That can, in itself, make the whole diet much easier to manage – all you need to do is follow the instructions, and the extra pounds will melt away.

Whichever option you choose, if you’re on the Atkins diet, their meal delivery service could be invaluable.
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