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

• Hot Peanut Butter Flax Cereal
• 1/2 grapefruit (about 3 and ¾ inches in diameter) OR one medium peach

Lunch

• 3 hard-boiled eggs
• 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
• 2 Tablespoons of low carb commercial or homemade blue cheese dressing
• Optional: Sprinkle with Spicy Sweet Pecans

Snack

• 1 oz string cheese

Dinner

• Grilled Chicken, such as Chinese Five Spice Chicken
• 1 cup broccoli, such as Asian Broccoli Stir Fry
• 1 cup strawberries, dipped in
• ¼ cup sugar-free chocolate sauce (ganache)

Nutritional Analysis: This menu provides 43 grams effective carbohydrate plus 30 grams fiber, 88 grams protein, and 1570 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. 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.