Hey Prana. Well, we'll just make this really easy cuz it doesn't have to be difficult. You'll want to take in a minimum of 140 grams of protein per day divided amongst your six meals. That shouldn't be too difficult for you. I know that you will tend to eat the leaner choices in protein such as chicken, tuna, egg whites and salmon so we'll definitely want to supplement with a couple tablespoons of Udo's Oil in there which will give you 30g of good fat. I wouldn't suggest keeping your carbs too low hun. If you want to be cautious with how many carbs your taking in, eat your complex carbs earlier in the day. (eg oatmeal with your eggs in the morning, and maybe a potato or rice in the afternoon)
You may also want to keep a serving of oats in your preworkout meal as well. Then for the rest of the day, stick to salads and grilled veggies.(except your post workout shake, use dextrose in that)

Congratulations on giving up atkins