What Can You Eat on Atkins?

Updated April 17, 2017

The principle of the Atkins Diet is that most people don't eat the right foods, and not in the right quantities. This diet recommends cutting out most carbohydrates, and eating more protein and certain fats, according to Atkins Diet Advisor.

Meats, Poultry, Seafood and Eggs

You can eat as much as you like of these, but go easy on the organ meats and lunch meats.


You're allowed 85.1 to 113gr of blue cheese, Cheddar, cream cheese, goat cheese, Gouda, mozzarella or Swiss cheese daily. Once the two-week induction or starting period is over, you can introduce a limited amount of farmer's cheese and cottage cheese.

Salad Vegetables

Have 3 cups of any of the following vegetables per day. Do not use sugary dressings; instead, use vinegar and oil.

Arugula, bok choy, celery, chicory, chives, cucumbers, endive, escarole, fennel, lettuce, mushrooms, parsley, peppers, radicchio, radishes, sorrel, sprouts.

Other Vegetables

There are many vegetables not allowed on the diet because of their high starch content, but you can eat from the following list:

Artichokes, bamboo shoots, beet greens, broccoli, brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, eggplant, kale, kohlrabi, leeks, pumpkin, rhubarb, sauerkraut, scallions, spaghetti squash, spinach, runner beans, summer squash, tomatoes, turnips, water chestnuts, wax beans and zucchini.

Seasonings, Oils and Sweeteners

Use seasonings without sugar.

Canola, olive, sesame, soybean, sunflower oils are all allowed. Butter is also, but margarine is not permitted due to its high trans fat content.

Splenda and saccharine are permitted.

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About the Author

Karen Lovell started writing professionally in 2009. She specializes in diet, nutrition and exercise along with the information technology, hospitality and catering industries. Her work has appeared in various online publications. Lovell holds a Bachelor of Arts in creative writing and English from Greenwich University.