Menu #12 - High-Protein Low-Carb Menu

This menu would work for almost any low-carb plan, including Phase Two of the South Beach Diet (use nonfat cottage cheese in that case). It has 32 grams effective carbohydrate, 23 grams fiber, and all vitamins and minerals except calcium and vitamin D (and it's a little low on iron for premenopausal women ).

Breakfast

• 3 eggs, any style
• 1 or 2 servings mixed vegetables (I use leftovers from previous night) to go with eggs in any way you want, for example Mediterranean Vegetables

Lunch

• Large salad with 6 oz protein, for example Green Salad with Chicken and Strawberries (with 2 oz extra chicken) and Strawberry Vinaigrette Dressing.

Snack

• 1/2 cup regular cottage cheese (can substitute ricotta for one more gram of carbonydrate)
• 1 medium wedge of cantaloupe
• 2 Tbls flax seed meal

Dinner

• 6 oz salmon, grilled, broiled, or baked (analysis was with wild salmon)
• 2 cups of non-starchy vegetables, for example 1 serving Garlic Green Beans with Pine Nuts and 1 cup broccoli (can mix in with green beans)
• Optional dessert not counted in analysis

Nutritional Analysis: This menu provides 32 grams effective carbohydrate plus 23 grams fiber, 103 grams protein, and 1604 calories.

Note: Calories can be varied by adding and subtracting protein and fat (if you get hungry, add more calories), or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods.