Low-Carb Menu #1 : (Breakfast/ Lunch/Dinner), if you need ideas what to eat/make -here is a yummy low carb list for you! Enjoy!
Breakfast
- Hot Peanut Butter Flax Cereal :
INGREDIENTS
- 1/4 C flax seed meal
- 1/2 C boiling water
- 2 T peanut butter
- 1/4 t cinnamon
PREPARATION
Note that a half recipe would be 2 T flax meal, 1/4 C water, and 1 T peanut butter.
1) Pour boiling water over flax seed meal and stir well.
2) Stir in peanut butter and cinnamon.
3) Let thicken for 1 to 2 minutes. Eat.
- 1/4 cup fresh or thawed frozen blueberries on cereal
Lunch
- Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing
Snack
- 1/4 cup whole almonds
Dinner
- Grilled or Pan-fried Steak (5 oz raw)
- 1 cup green beans, prepared as you like them
- 1 cup Mushroom and Peppers with Wine and Herbs
Nutritional Analysis: Total 26 grams effective carbohydrate plus 32 grams fiber. For Atkins Induction, leave off the Mushrooms and Pepper dish at dinner, and the total carb is slightly less than 20 grams of carb plus 29 grams fiber. Menu also contains 95 grams of protein and about 1500 calories.
Note: Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially 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. In menus where lower carb options are presented, my analysis of the nutrients other than carbs does not include this option.
