ATLAS DIET
Your Complete Meal Reference Guide
Every meal below keeps you lean, fuelled and in ketosis — combining the best of keto, Mediterranean and carnivore principles. High protein, healthy fats, green vegetables. Zero compromise.
High Protein
Healthy Fats
Green Veg
Zero Alcohol
In Ketosis
Healthy Fats
Green Veg
Zero Alcohol
In Ketosis
🌅
Breakfast
- 1Scrambled eggs & smoked salmonDrizzle of olive oil, cracked black pepper
- 2Avocado & poached eggsSea salt, chilli flakes, squeeze of lemon
- 3Greek spinach omeletteFeta, spinach, olives, olive oil
- 4Full-fat Greek yogurt & walnutsSmall handful of blueberries
- 5Smoked mackerel & cucumberLemon, olive oil, fresh dill
- 6Back bacon & eggsWilted spinach, no toast needed
- 7Boiled eggs & avocadoSea salt, olive oil, black pepper
☀️
Lunch
- 1Grilled chicken & avocado saladCucumber, olive oil and lemon dressing
- 2Tuna niçoise bowlBoiled egg, green beans, olives, olive oil
- 3Classic Greek saladFeta, cucumber, olives — add grilled chicken
- 4Sardines & green saladOlive oil, lemon, capers
- 5Prawn & avocado bowlBaby spinach, olive oil, garlic
- 6Smoked salmon & cream cheeseCucumber ribbons, capers, cracked pepper
- 7Chicken & broccoli bowlGarlic, olive oil, lemon, chilli
🌙
Dinner
- 1Grilled salmon & greensSteamed broccoli, asparagus, olive oil
- 2Chicken thighs & courgetteRoasted with garlic and olive oil, wilted spinach
- 3Sirloin steak & saladGreen salad, olive oil dressing, mustard
- 4Baked cod & green beansLemon, olive oil, garlic, fresh herbs
- 5Lamb chops & roasted vegCourgette, aubergine, peppers, olive oil
- 6King prawn & courgette noodlesGarlic, olive oil, chilli, lemon
- 7Mackerel & wilted spinachBoiled eggs, olive oil, cracked pepper
- 8Coconut chicken curryCoconut cream, spinach, cauliflower rice
⚡
Snacks
- 1Boiled eggsSea salt, black pepper — simple and perfect
- 2Walnuts or almondsSmall handful only — calorie dense
- 3OlivesGreen or black, in olive oil
- 4Cucumber & cream cheeseSmoked salmon strips optional
- 5Hard cheese cubesCheddar, gouda or parmesan
- 6Sliced turkey or chickenPlain, no sauces
- 7Avocado with sea saltHalved, eaten straight from the skin
💧
Drinks
Still water — aim for 2–3 litres daily
Sparkling water
Black coffee
Coffee with a splash of double cream, no sugar
Green tea
Herbal teas — peppermint, chamomile
Bone broth
Alcohol — all types
Fruit juices — hidden sugars
Fizzy drinks & sodas
Energy drinks
Milky lattes with sugar syrups
⚡ ATLAS Tips
Olive oil is your best friend — use it generously on everything.
Hungry between meals? Add more protein at your last meal — don’t snack from habit.
If it’s green and grew in the ground, you can almost certainly eat it.
Oily fish (salmon, mackerel, sardines) 3× a week protects your heart.
Ketosis is broken by sugar, not fat. Read labels — sugar hides everywhere.
Water first. Always. Think you’re hungry? Drink a glass and wait ten minutes.
Lean, clean & in ketosis — atlasdiet.org