By Carleton Rivers, MS, RD, LD

Breakfast

• 2 scrambled eggs with shredded cheddar cheese and bacon or sausage (0 grams of carbs)
• 2 eggs cooked over-easy with 2 Tbsp. salsa, sliced avocado with a side of two sausage links (5 grams of carbs)
• 2 egg omelet with sautéed onions, bell pepper, broccoli, shredded cheddar cheese, and cooked bacon (7 grams of carbs)
• Sausage sautéed with onions, bell pepper, and zucchini, topped with cream cheese and wrapped in a low carb tortilla - add eggs for a larger appetite (25 grams of carbs)
• 1 piece of whole wheat toast with a spoonful of peanut butter spread on top (25 grams of carbs)
• 1 cup of plain Greek yogurt topped with 4 sliced strawberries, sliced almonds, and a sprinkle of no-calorie sweetener like Splenda or Stevia (15 grams of carbs)
• 5 slices of peeled cucumber topped with cream cheese and smoked salmon (5 grams of carbs)
• Roll-up: deli meat wrapped around cheese squares and veggies like cucumber, carrots, and lettuce (amount of carb grams dependent on what deli meat you use)
• 1/4 cup dry plain oatmeal cooked and topped with shredded cheddar cheese and 2 slices of bacon crumbled (15 grams of carbohydrates)

Lunch or Dinner

• Canned salmon (without skin and bones) mixed with chopped onions and celery, and 2 Tbsp. regular mayonnaise served over a plate of romaine lettuce (<5 grams of carbs)
  • Can replace salmon with grilled chicken, canned tuna, boiled shrimp, or hard boiled eggs
  • Add one slice of whole wheat toast (20 grams of carbs)
• Grilled chicken salad: 1 plate full of spinach leaves, feta cheese, 5 olives, walnuts and a drizzle of olive oil and balsamic vinegar topped with grilled or rotisserie chicken (5 grams of carbs)
• 1 hamburger patty with a slice of cheddar cheese, lettuce, a slice of tomato, pickles, mayonnaise and mustard - no hamburger bun (8 grams of carbs)
• Ground beef in a low carb tortilla topped with shredded cheddar cheese, black olives, sautéed vegetables, sour cream or plain Greek yogurt, and sliced avocado (12 grams of carbs)
• Cobb Salad: 1 plate full of dark leafy green lettuce, shredded cheddar cheese, chopped hardboiled egg, chopped tomatoes, avocado, deli meat, and bacon (amount of carb grams dependent on what deli meat you use)
• Grilled steak, chicken, or fish with sautéed veggies (bell peppers, onions, garlic, kale, spinach, tomatoes, carrots, broccoli) (amount of carb grams dependent on what veggies you use)

Snack

• 1 stick string cheese (1 gram of carb)
• 1 hardboiled egg (1 gram of carb)
• 5 slices of peeled cucumber topped with cream cheese and smoked salmon (5 grams of carbs)
• Sliced bell pepper with cream cheese or stuff 3 mini bell peppers with cream cheese, top with shredded cheddar cheese and cook in oven until brown (12 grams of carbs)
• 2 celery sticks with 2 Tbsp. of blue cheese (4 grams of carbs) or pimiento cheese (2 grams of carbs)
• Handful of almonds or any other type of nut you like (5 grams of carbs)
• 1/2 cup whole milk ricotta cheese with 1/4 cup raspberries (8 grams of carbs) or 1/2 cup part skim milk ricotta cheese with 1/4 cup raspberries (10 grams of carbs)
• 1 cup of cottage cheese topped with 2 tablespoons of salsa (10 grams of carbs)
• Roll-up: deli meat wrapped around cheese squares and veggies like cucumber, carrots, and lettuce (amount of carb grams dependent on what deli meat you use)