From Laura Dolson,
Your Guide to Low Carb Diets.
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Breakfast

• 1 cup plain, strained yogurt with cultures (see Yogurt Info)
• 1/2 cup raspberries, fresh or frozen
• 3 T sliced almonds

Lunch

• Turkey Sandwich using 1 serving Flax Meal Focaccia Bread or other low carb bread, 3 oz turkey, 1 T mayonnaise, 1 large lettuce leaf, and ¼ cup alfalfa sprouts. If substituting other bread, note differences in carbs and fiber.
• 8 spears cooked asparagus marinated in sugar-free Italian dressing

Snack

• 1 large celery stalk
• 2 Tablespoons peanut butter

Dinner

• Creamy Southwest Chicken
• Refried Beans (made with black soy beans)
• One cup (or more) of salad greens with low carb dressing

Nutritional Analysis: This menu contains 30 grams effective carbohydrate, plus 25 grams fiber, 113 grams protein, and 1650 calories.

Note: Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have an ultra-low carb option (such as would be appropriate for Atkins Induction phase). My analysis of the nutrients other than carbs does not include this option.