Breakfast
- Breakfast Burrito: 2 eggs scrambled in 2 teaspoons oil or butter, 1 oz ham, 1 low carb tortilla (these vary, but one popular brand has 5 grams of usable carbohydrate and 7 grams fiber)
- Cantaloupe Wedge: 1/8 of medium melon
Lunch
- A large salad, with, for example, 6 cups chopped romaine lettuce, 1/3 cup raw mushrooms, ½ cup chopped red pepper, ¼ cup shredded carrot, and ¼ cup chopped broccoli
- 4 oz cooked chicken meat
- 2 Tablespoons sugar-free Italian-type dressing
Snack
- 1/2 cup cottage cheese
- ½ cup sugar-free canned peaches, such as “Carb Clever” or rinse peaches canned in juice very well.
Dinner
- Unstuffed Cabbage
- Optional low carb dessert, if you have carbs left (some, like the low carb brownies, are just one carb each)
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. 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.
