Breakfast=
5 oz meat/eggs
2 small carbs
Lunch=
5 oz meat/eggs
1 small carb
Snack=
2 oz nuts or cheese or a combination of themOR
1 fruit helping (1/4 apple, 1/2 cup blackberries, 3/4 c fresh strawberries) and 2 TBS peanut butter
Supper=
5 oz meat/eggs
3 small carbs
What is a small carb?
Veggies
Any lettuce
1/2 c green beans
2 c raw broccoli (1 c cooked)
1 carrot (1/2 c cooked)
1/2 cucumber (medium sized)
1 c green beans cooked
2 c mushrooms raw
3/4 c mushrooms cooked
1/3 c green peas
1/2 c summer squash or zuchini cooked
1 raw tomato
Fruit
1/4 med apple
1/4 c applesauce
1/2 c blackberries
1/2 c cantaloupe
1/2 c currants
1/3 c grapes
1/2 orange
1/2 peach
1/4 c pineapple (raw)
3/4 c strawberries
1/2 tangerine
1/2 c watermelon
Your menu is very easy to remember. I like it.
Here is what really works for me:
Breakfast:
1. One Omega 3 egg + one egg portion of egg whites scrambled with 1/2 oz mozzarella cheese
2. 2-3oz wild salmon or 1 Han’s sausage (0 carbs)
3. 10 blackberries
4. Coffee w/cream
Lunch (the same every day):
1. Romaine lettuce and spinach
2. 1 oz feta cheese
3. Tuna in water (one can)
4. 1/2 tbsp greek olive oil
5. Jell-o (no carb variety)
Supper:
1. 4-6oz beef/lamb/chicken/fish – grilled or broiled
2. Chicken or beef broth (home made) with Shirataki noodles (tofu noodels, very low carb and low cal)or with 5 leaafes of bok-choy
3. Very small grren salad
4. Green tea
I try to have a couple of snacks a day but pretty often need
only one. My favorites are:celery stick stuffed with salmon and cream cheese; assortment of Italian cold cuts and mozarella di Buffalo; 85% Lindt chocolate; LifeWay kefir (1/4 cup is only 1.5 carbs, great with fresh berries.
SSo, my idea is to have it rather simple by make a big deal (so to speak) out of every meal.