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

• 3 eggs with ½ cup cooked spinach and 1 cup sliced raw mushrooms, sautéed (in omelet or scrambled together)
• 1 small slice cantaloupe (about 1/8 small melon)
• 1 Apple Flax Muffin (or could save muffin for lunch)

Lunch

• 3 cups chopped romaine or other dark green lettuce
• Tuna Walnut Salad

Snack

• Another Apple Flax Muffin with a nice cup of tea

Dinner

• Lasagna in a Bowl
• Green salad with low carb dressing

Nutritional Analysis Total 35 grams effective carbohydrate plus 23 grams fiber. To lower carbs, swap spaghetti squash (8 grams carb) out for a different pasta alternative at dinner. Menu also contains 98 grams of protein and about 1500-1600 calories depending on salad dressing and extra fat used in cooking eggs.

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. In menus where lower carb options are presented, my analysis of the nutrients other than carbs does not include this option.