You can plan your daily menu by using the following as a guide:
Breakfast Meat or other protein source (usually eggs) Fat source —This may already be in your protein; for example, eggs have fat in it. But if your protein source is “lean,” add some fat in the form of butter, cream or cheese. Low-carbohydrate vegetable (if desired)—This can be in omelet.
Lunch Meat or other protein source Fat source – If your protein is “lean,” add some fat, in the form of butter, salad dressing, cheese, cream, or avocado. 1 to 1 ½ cups of salad greens or cooked greens ½ to 1 cup of vegetables
Snack Low-carbohydrate snack that has protein and/or fat.
Dinner Meat or other protein source Fat source—If your protein is “lean,” add some fat in the butter, salad dressing, cheese, cream, or avocado. 1 to 1½ cups of salad greens or cooked greens ½ to 1 cup of vegetables
A typical day may look like this:
Breakfast Eggs or meat
Lunch Grilled chicken on top of salad greens and other vegetables, chopped eggs, and salad dressing
Snack 1 ounce of nuts and a cheese stick
Dinner Burger patty or steak Green salad with other acceptable vegetables and salad dressing Green beans with butter
ALWAYS READ NUTRITION FACTS LABEL ON EACH PRODUCT: Start by checking the nutrition facts.
Look at serving size, total carbohydrate, and fiber.
Use total carbohydrate content only.
No need to worry—at this point—about calories or fat.
Effective carbohydrate count of vegetables should be 5 grams or less.
Effective carbohydrate count of meat or condiments should be 1 gram or less.
Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.
Sugar by any other name is still sugar! All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, cane juice, fruit-juice concentrate, corn sweetener.
