By Laura Dolson and About.com Health's Disease and Condition content is reviewed by Medical Review Board.Breakfast
- 2 Low-Carb Pancakes with
- ¼ cup Three Berry Syrup or Sugar-Free Maple Syrup
- If you don’t have the berries on your pancakes, add 1/2 cup raspberries, ¾ cup tomato juice, or other serving of fruit or vegetables
Lunch
- Tuna made with, for example, Tuna Walnut Salad on Flax Meal Focaccia Bread. If you use different low-carb bread, adjust fiber. Also, since regular bread has much less (healthy) fat (and calories), add nuts, avocado, or other fat source to the meal.
- 2 lettuce leaves on the sandwich
- Recommended, but optional, depending on carb needs: Add raw veggies. For example, 9 medium baby carrots would bring the carb count up to 40 for the day, and add 2 grams of fiber.
Snack
- 2 hard-boiled eggs
- 1 medium dill pickle (3 ¾” long)
Dinner
- Grilled or Broiled Salmon, for example Grilled Dilled Salmon
- Large serving of vegetables, for example, half of this recipe for Old World Cabbage and Peppers
- Dessert: One small peach cut up in a dish with 2 Tablespoons heavy cream drizzled on top
Nutritional Analysis: This menu provides 34 grams effective carbohydrate plus 29 grams fiber, 93 grams protein, and 1,650 calories.
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, change amounts of carbohydrate foods, for example, by adding more vegetables. All menus "essentially" have 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. My analysis of the nutrients other than carbs does not include optional foods on menu.
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Source: Reverse Diet Solution
Come back Diet Menu - Reverse Diet Site
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