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.
