Breakfast 1: Ham and cheese omelet (2 eggs) and add some extra coconut oil or butter to get the fat content up
Breakfast2: Egg salad (made with 2 eggs and high fat mayo, mustard, onions, spices, etc to taste) over organic baby spinach, covered in lots of olive oil and a touch of your favorite dressing or vinegar
Breakfast 3: Eggs baked in the oven with chopped tomatoes, green peppers, cheeses, sausage, and a couple of tablespoons of spaghetti sauce
Breakfast 4: Almonds or walnuts, cheeses, and 90% chocolate squares
Breakfast 5: A cold plate of veggies and cheeses and nuts (add cold meats if so desired)
Breakfast 6: Stir fried veggies with sunflower seeds.
Breakfast 7: Low carb chili (made with black soy beans) and cheese
Breakfast 8: Leftover lemon-pepper chicken with a salad.
Breakfast 9: Leftover roast beef and stir-fried asparagus.
These breakfasts will run from 3 to 10 carbs total.
Lunch 1: Green salad with lettuces, sweet peppers, tomatoes, avocado, sunflower seeds, hemp hearts, spicy pumpkin seeds, or meat of your choice - add lots of olive oils and high fat dressing
Lunch 2: Slices of real roast beef, chicken, or ham covered in butter, mayo or mustard, cheese and pickles – roll it up and enjoy a bread-less ‘sandwich”
Lunch 3: Salmon patties made from salmon, eggs, spices, and hemp hearts – make into patties, fry until golden brown and serve with a salad or chopped veggies and olive oil
Lunch 4: A cold plate of veggies and cheeses and nuts (add cold meats if so desired)
Lunch 5: A hamburger patty (or low carb veggie equivalent) on a bed of lettuce, covered in cheese, tomato, pickle, onions, etc and mayo and/or mustard
Lunch 6: Tuna, mayo, and cucumbers tossed together in a salad, server as is or over lettuce
Lunch 7: Caesar salad (without croutons) and any meat you choose (or cheese, boiled eggs, etc for a vegetarian option)
Dinner 1: Pork chops, asparagus (with butter!), cauliflower with cheese, and a salad of tomato, mozzarella cheese and basil
Dinner 2: Roast beef, salad, cauliflower “potatoes” covered in (low carb) gravy, broccoli and butter
Dinner 3: Veggies roasted in the oven with various spices, herbs, and sauces
Dinner 4: Low carb chili with cheese, add a tossed salad and cheese
Dinner 5: Fajitas rolled in romaine lettuce leaves (veggie ones can be made with sliced soy based “chicken”)
Dinner 6: Cole slaw (not made with sugar!), broiled fish, steamed collards
Dinner 7: Homemade pizza on an almond meal crust – pile on the veggies, meats, and cheeses. After it's cooked, pour olive oil all over it and sprinkle with fresh ground pepper and sea salt.
Dinner 8: Low carb spaghetti (with shirataki noodles) or low carb lasagna (made with daikon radish root) with salad
Dinner 9: Steak on the bbq, with grilled mushrooms and sweet peppers, salad, red wine
Even with choosing the highest carb meals from each section you can keep your total carb count between 25-40 a day with meals like these.