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

• 2 (or 3) eggs cooked as you like them
• 2 slices Canadian bacon
• 6 medium asparagus spears
• 1 cup strawberries, fresh or frozen

Lunch

2 cups Low Carb Cole Slaw mixed with
• 1 cup cooked chicken
• 1/3 cup chopped apple
• 1/4 cup chopped pecans

Snack (morning, afternoon, or evening)

• 1/2 cup plain, strained yogurt with cultures (see Yogurt Info), flavored with sugar-free syrup such as Da Vinci’s
• 1 ½ Tablespoon flax seed meal

Dinner

• 4 oz lean beef such as London Broil
• 1 cup mushrooms, sautéed in olive oil
• Simply Scrumptious Spinach, OR spinach salad made with 3 cups spinach and olive oil dressing OR another cup of cole slaw

Nutritional Analysis 40 grams effective carbohydrate, plus 20 grams fiber, 127 grams protein, and about 1700 calories. To lower carb count for very low carb diet phases, or make appropriate for South Beach Phase One, eliminate fruit, which subtracts 13 grams effective carbohydrate and 4 grams fiber.

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 a lower carb option. My analysis of the nutrients other than carbs does not include this option.