Reverse Diet Solution - Low Carb Menu #10 (High Fiber, High Nutrition, High Protein, Low Carb)

By Laura Dolson and About.com Health's Disease and Condition content is reviewed by Medical Review Board.

This low carb, high protein menu has 50 grams of usable carbohydrate plus 33 grams of fiber and all essential vitamins and minerals.

Breakfast

• 1 cup plain, strained yogurt with cultures
• 1 medium peach (2 ½ inch) (can substitute a cup of sliced strawberries or 1 cup raspberries)
• 3 Tablespoons flax seed meal

Lunch

• Tomato Stuffed with Salmon Salad: Scoop seeds out of a large (3 inch) tomato, and stuff with salmon salad, made with, for example, 4 oz of canned salmon, 1 Tablespoon regular mayonnaise, 2 Tablespoons minced celery, and seasonings to taste
• Cabbage Salad: 1 cup shredded red cabbage mixed with ½ cup shredded carrot and dressed with 1 Tablespoon oil and vinegar dressing. (Can substitute Low Carb Cole Slaw.)

Snack

• 1/3 cup hummus
• 1 small red pepper, cut in strips

Dinner

• Beef Fajitas
• Refried Beans) (made with black soy beans – if your diet allows, you can use canned refried beans
• ¼ avocado or Guacamole
• Green salad made with 3 cups chopped (or small-leafed) greens and 1 Tablespoon oil and vinegar dressing

Nutritional Analysis: This menu provides 50 grams effective carbohydrate plus 33 grams fiber, 99 grams protein, and 1672 calories. This menu contains at least the minimum requirements of all essential nutrients including Vitamin D and calcium.

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.

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Source: Reverse Diet Solution

Come back Diet Menu - Reverse Diet Site