Looking to shed some pounds while enjoying delicious, wholesome meals? If so, the Atlantic diet may be the perfect fit for you. This eating plan, inspired by the coastal cuisines of northern Portugal and northwest Spain, focuses on fresh, nutrient-rich foods—such as fish, produce, lean meats, whole grains, and healthy fats—that can help you achieve your weight-loss goals. To satisfy you without sacrificing flavor, I’ve curated the best Atlantic diet meal plan for weight loss.

The Atlantic diet is a variation of the Mediterranean diet. Similar to the MedDiet, the Atlantic diet emphasizes whole, minimally processed foods, with an abundance of fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. Seafood is a staple protein source, particularly fish high in omega-3 fatty acids like salmon, mackerel, and sardines. Additionally, moderate amounts of dairy, poultry, and eggs are included, while sweets and processed items are limited.

Research suggests that this way of eating can help you shed stubborn pounds, slim down your waistline, and boost your overall well-being. Because the Atlantic diet emphasizes nutrient-dense foods that are filling yet lower in calories, you can achieve a calorie deficit, which is key for weight loss. Additionally, the Atlantic diet encourages the consumption of healthy fats, particularly omega-3s from fish and monounsaturated fats from olive oil, which have been linked to improved satiety and reduced cravings.

In this article, we’ll explore the best sample Atlantic diet meal plan for weight loss, helping you make more nutritious choices and get closer to your goals.

Day 1

Breakfast: Healthy Peanut Butter and Banana Oatmeal

Oatmeal with peanut butter and banana recipe
Mitch Mandel and Thomas MacDonald

Oats are a great source of fiber, which helps keep you full and satisfied, reducing the likelihood of overeating. Bananas provide natural sweetness and are rich in potassium, which supports heart health and muscle function. Peanut butter adds healthy fats and protein, which also contribute to satiety and help maintain muscle mass during weight loss.

Lunch: Asian-Inspired Tuna Burger

Asian tuna burgers with wasabi mayo
Mitch Mandel and Thomas MacDonald

Tuna is a lean protein source that’s rich in omega-3 fatty acids, which may help reduce inflammation and support heart health.

By using ingredients like whole-grain buns and adding flavorful yet low-calorie toppings like cucumbers, greens, and a light soy sauce-based dressing, you can create a satisfying meal that is lower in calories and carbohydrates than traditional burgers.

Snack: Ranch-flavored Veggie Chips

ranch veggie air fryer chips
Carlene Thomas/Eat This, Not That!

Ranch-flavored veggie chips can be a good option for weight loss due to their lower calorie and fat content than traditional potato chips. The ranch flavoring adds a satisfying taste without the need for additional high-calorie dips.

However, portion control is still important, as excessive consumption can lead to excess calorie intake, hindering weight-loss goals.

Dinner: Instant Pot Shrimp and Broccoli

shrimp and broccoli with cauliflower rice sprinkled with sesame seeds green onions and sriracha
Kiersten Hickman/Eat This, Not That!

Shrimp is a lean protein source that helps you feel full and satisfied, which can prevent overeating. Broccoli is low in calories but high in fiber, which aids digestion and keeps you feeling full longer. Plus, this recipe is quick and easy to prepare, perfect for busy days when you need a healthy meal in a hurry!

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Day 2

Breakfast: Fiber-filled Breakfast Burrito

Healthy breakfast burritos
Mitch Mandel and Thomas MacDonald

A breakfast burrito with black beans, eggs, and chicken sausage can be great for weight loss because it’s packed with protein and fiber. Plus, this burrito is a balanced meal with carbohydrates from the beans, which provide energy, and healthy fats from the eggs and sausage. It’s a tasty, satisfying option that can keep you fueled and on track with your goals.

Lunch: Whole30 Chicken Zoodle Soup

Whole30 instant pot chicken zoodle soup
Posie Brien/Eat This, Not That!

The zucchini noodles are a fantastic low-carb alternative to traditional noodles, reducing the overall calorie and carbohydrate content of the soup. Plus, the chicken adds lean protein, which is essential for maintaining muscle mass while losing weight. The broth-based soup is also hydrating and can be packed with flavorful herbs and spices, making it a delicious and filling meal without the extra calories.

Snack: Trail Mix Popcorn

Trail mix popcorn
Jason Donnelly

Trail mix popcorn is a great snack for weight loss because it combines the fiber-rich goodness of popcorn with the protein and healthy fats found in nuts and seeds. The fiber helps keep you full, making you less likely to overeat later.

Just watch your portion sizes, as nuts and seeds can be calorie-dense.

Dinner: Grilled Swordfish with Caponata

Paleo grilled swordfish with caponata
Mitch Mandel and Thomas MacDonald

Swordfish is a lean, protein-packed fish that keeps you feeling full and satisfied. Plus, it’s low in calories and rich in nutrients like selenium and vitamin D.

Caponata, on the other hand, is a flavorful Sicilian dish made with eggplant, tomatoes, olives, and capers, offering a burst of flavor without guilt. It’s high in fiber, which aids digestion and keeps you feeling fuller for longer.

Together, they make a delicious and filling meal that supports your weight-loss goals.

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Day 3

Breakfast: Red and Green Breakfast Salad

red and green breakfast salad in bowls with eggs and oil
Waterbury Publications, Inc.

This salad is a powerhouse for weight loss!

Kale, asparagus, tomatoes, and spinach are all low in calories but packed with fiber, which helps you feel full and satisfied. These veggies are rich in vitamins, minerals, and antioxidants, supporting overall health and metabolism. In addition, quinoa adds a protein punch to keep you energized and full longer.

Lunch: Healthier Orange Chicken

bowls of homemade orange chicken with chopsticks
Brie Passano

Healthier orange chicken for weight loss is a smart choice because it swaps out deep-frying for sauteeing, reducing unhealthy fats. Using lean chicken breast instead of dark meat helps keep the dish low in calories and fat. Additionally, using whole food ingredients and reducing the amount of sauce can help control calories while still delivering that delicious orange flavor.

Snack: Raspberry Peach Smoothie

raspberry peach swirled smoothies
Waterbury Publications, Inc.

Peaches and raspberries are packed with antioxidants, which help reduce inflammation in the body. These fruits also provide fiber, which can keep you feeling full and satisfied, making it easier to manage your weight.

This smoothie also includes Greek yogurt, which adds protein to help build and repair muscles, supporting a healthy metabolism.

Dinner: Sheet Pan Vegan Sausage and Veggies

vegan sausage sheet pan
Carlene Thomas/Eat This, Not That!

Sheet pan veggies and vegan sausage are a dynamic duo for fighting inflammation and supporting weight loss.

Veggies like bell peppers, broccoli, and butternut squash are packed with antioxidants and fiber, which help reduce inflammation and keep you full longer. The vegan sausage adds a protein punch without the saturated fat found in traditional sausage, making it a heart-healthy choice.

Day 4

Breakfast: Plant-based Grain-free Breakfast Burrito

plant based breakfast burrito on white plate
Carlene Thomas/Eat This, Not That!

Fillings like black beans and plant-based “meat” offer protein, aiding in muscle repair and satiety. Avocado provides healthy fats that can reduce inflammation and support heart health. Including colorful veggies like bell peppers and onion adds vitamins, minerals, and phytonutrients that fight inflammation and boost metabolism.

Lunch: Cheesy Turkey Meatloaf Muffins

Cheesy turkey meatloaf muffins
Waterbury Publicatons, Inc.

Turkey is a lean protein source that helps build muscle, boosting metabolism. Cheese and turkey contain selenium and vitamin B12, which support a healthy immune system and reduce inflammation.

Snack: Yogurt Parfait with Granola

Vegetarian yogurt parfait
Mitch Mandel and Thomas MacDonald

Yogurt contains probiotics, which support a healthy gut microbiome, reducing inflammation. Granola provides fiber and healthy fats that keep you full and satisfied. Berries add natural sweetness and antioxidants, which help fight inflammation and support overall health.

Dinner: Spicy Tuna and Avocado Tacos

Paleo seared tuna tacos
Mitch Mandel and Thomas MacDonald

Tuna is rich in omega-3 fatty acids, which have anti-inflammatory properties and can support heart health. Avocado is full of healthy fats and fiber, which can help you feel full longer and aid digestion. The spicy kick from seasonings like chili peppers can boost metabolism and add flavor without extra calories.

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Day 5

Breakfast: Paleo Smoothie with Yogurt and Granola

paleo breakfast yogurt and granola smoothie in mason jar with granola in background
Rebecca Firkser/Eat This, Not That!

A paleo smoothie with granola can be good for weight loss because it’s packed with nutrient-dense ingredients that satisfy you.

The smoothie base, made from coconut yogurt, chia seeds, and cashew milk, provides fiber, vitamins, and minerals while keeping calories in check. Adding protein powder helps build and maintain muscle mass, which is key for a healthy metabolism. The granola adds a crunchy texture and a bit of healthy fat and fiber, making the smoothie more filling.

Lunch: Easiest Italian Tuna Melt

Healthy italian tuna melt
Mitch Mandel and Thomas MacDonald

This Italian tuna melt can be a great option for weight loss because it combines lean protein from the tuna with fiber-rich vegetables like tomatoes, all topped with a spread of flavorful pesto. The protein and fiber help keep you full and satisfied, making it easier to stick to your calorie goals. Plus, using whole-wheat bread adds complex carbs, which provide lasting energy.

Snack: Carrot Cake Energy Bites

carrot cake energy bites
Alison Lima

Carrot cake energy bites can be great for weight loss because they’re packed with fiber from carrots and oats, which helps with satiety. They also contain protein from ingredients like walnuts, which support muscle maintenance and metabolism. The natural sweetness from dates satisfies cravings without the need for added sugars.

Dinner: Vegetable Fried Rice

Vegetarian fried rice with a fried egg
Mitch Mandel and Thomas MacDonald

Veggie fried rice can be a great option for weight loss because it’s packed with fiber-rich vegetables that help you feel full and satisfied. Using brown rice instead of white adds more fiber and nutrients and keeps you fuller longer.

Day 6

Breakfast: Peanut Butter Overnight Oats

overnight oats finished with a spoon of oats on the marble counter
Kiersten Hickman/Eat This, Not That!

The oats in this recipe provide complex carbs for energy, while the protein from peanut butter helps build and repair muscles, keeping your metabolism in check. Plus, the fiber content promotes good digestion and keeps cravings at bay.

Lunch: Chicken Salad Sandwich with Olive Oil Mayo

Chicken salad sandwich with curry and raisins
Mitch Mandel and Thomas MacDonald

Chicken is a lean protein that helps keep you full and satisfied, which can prevent overeating. Second, opting for olive oil mayo instead of regular mayo cuts saturated fat and adds heart-healthy monounsaturated fats. These healthy fats can help you feel full longer and may even help your body burn more fat.

Snack: Goat Cheese Stuffed Peppadew Peppers

goat cheese stuffed Peppadew peppers
Vermont Creamery

Goat cheese and Peppadew peppers make a tasty duo that can be great for weight loss!

Goat cheese is lower in calories and fat compared to many other cheeses, making it a lighter choice that still packs a flavorful punch. Plus, it’s rich in protein, which helps keep you full and satisfied. Peppadew peppers add a sweet and spicy kick to your meal without adding many calories.

Dinner: Grilled Mahi Mahi with Salsa Verde

Grilled mahi mahi with salsa verde
Mitch Mandel and Thomas MacDonald

Mahi-mahi is a lean fish that’s packed with protein, which helps you feel full and satisfied. Grilling it keeps the dish light without adding extra calories from frying. Salsa verde adds a flavorful kick without the need for heavy sauces or dressings, keeping the dish low in fat.

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Day 7

Breakfast: Pear Cardamom Oats Smoothie

cardamom pear smoothie in glass garnished with pear
Carlene Thomas/Eat This, Not That!

The oats in this refreshing pear cardamom smoothie provide a hearty base, while the pear adds natural sweetness and a dose of vitamins and minerals. Cardamom not only adds a unique and delicious flavor but also has potential metabolism-boosting properties.

Lunch: Healthy Fig and Prosciutto Salad

Healthy fig and prosciutto salad
Mitch Mandel and Thomas MacDonald

The figs in this salad recipe provide natural sweetness and fiber, which help keep you full and satisfied. Prosciutto adds a savory touch and protein, which is important for maintaining muscle mass while losing weight. The salad also includes leafy greens, which are low in calories but high in vitamins, minerals, and antioxidants.

Snack: Dark Chocolate Dipped Bananas

Dark chocolate dipped bananas
Waterbury Publications, Inc.

Dark chocolate is rich in antioxidants, which can help reduce inflammation and improve heart health. Bananas are a great source of fiber, potassium, and vitamins, which can help support digestion and overall health. When combined, dark chocolate-dipped bananas make for a delicious and satisfying snack that can curb cravings and keep you on track.

Dinner: Butter Baked Salmon and Asparagus

keto butter baked salmon with asparagus on the side horizontal
Waterbury Publications, Inc.

Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and support heart health. It’s also a great source of protein, which can help you feel full and satisfied. Asparagus is low in calories and high in fiber, which can help keep you feeling full longer. Baking these ingredients with a bit of butter adds delicious flavor without adding too many extra calories.

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