The Low Carb Luxury Newsletter: 
Volume III / Number 16: August 30, 2002: Page 2
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From Lora's Desk
Over the last few weeks, we have received an inordinate amount of requests for one or two weeks' worth of "Sample Menus," mostly from those new to low carb and just starting out. There are several reasons we haven't done that up till now:
  • Everyone's tastes are different and the chances of you wanting to eat exactly what one of US chose to eat each day is pretty slim.
  • Many of us are on different plans and what might be appropriate for one, might not be for another.
  • Listed menus often depend on specific cooking styles or specific brands in order to achieve the exact carb counts indicated.
Since my personal schedule is such that my "menus" are too sporadic for most peoples' lifestyle, I will share with you here a 2-Week Menu that my son, Stuart, put together as he documented his food choices over 14 days. During that time, he does a modified Atkins plan, and generally hase between 20 and 40 carbs per day, with the average being 30 grams. He's taken off for fiber, and counts "effective" carb grams. Also, during this week, he made an effort to have exactly three meals (and occasionally a snack as well,) so that this menu could be followed with a degree of success. If you want to use it as a guide, remember, you can mix-and-match things within a day (swap lunch with dinner, etc.,) but you can't "save" things for the next day or move a meal from one day to the next and expect the same carb counts for the day.

He drinks diet soda (Splenda sweetened only,) Iced Tea, or Ice Water with each meal, so he doesn't list a drink choice at each meal.

Soups, Desserts, and some other meals are made from recipes at the site and are made in larger batches and kept as servings for meals through a 1 or 2 week period. (See recipe references in listings.)

He made a point of eating well during this period (no meal skipping; no skimping) and used many recipes that can be found at this site to keep it easy.

Two Week Menu


WEEK ONE

      DAY 1

BREAKFAST:
  • 2 Eggs, Scrambled w/Cheddar Cheese
  • 3 Strips Crisp Bacon
  • 1 1/8-Wedge Cantaloupe
LUNCH:
  • Tuna Salad (mayo, tuna, Splenda-sweetened pickle relish)
    on one La Tortilla Low Carb Tortilla
  • Mushroom Soup
SNACK:
  • Hard Boiled Egg
DINNER:
  • Rotisserie Chicken (from grocery deli - no sugar added)
  • 1/2 cup Green Beans with butter and bacon
  • Tossed Salad with Ranch Dressing (no sugar added)
TOTAL CARBS FOR THE DAY: 22.5



      DAY 2

BREAKFAST:
LUNCH:
  • Cheeseburger
  • 1/2 cup diced strawberries with cream
DINNER:
SNACK:
TOTAL CARBS FOR THE DAY: 31



      DAY 3

BREAKFAST:
  • 4 Waffles with zero carb syrup
    (I make the waffles up in batches on weekends and keep them in
    Ziploc bags to reheat)
  • 3 strips bacon
LUNCH:
  • Sliced Roast Beef from the deli
  • Thin aged swiss cheese - 3 slices
SNACK:
DINNER:
  • 2 Slices Pepperoni Pizza with Cheese and Mushrooms
    (Crust made with Keto Pizza Crust Mix)
  • New York Style Cheesecake Cheesecake (see recipe reference above)
    with DaVinci Cherry Syrup
TOTAL CARBS FOR THE DAY: 29.5



      DAY 4

BREAKFAST:
  • Hot bowl of "not/Cereal" (Expert Foods) made with 2 tablespoons
    ground walnuts, sprinkle of Brown Sugar Twin and Splenda, plus 1/2 cup cream
LUNCH:
  • 1 Slice Eggnog Quick Bread toasted with cream cheese
    (This bread freezes great and can be frozen in single baggies to toast
    one at a time.)
  • Bowl Vegetable Beef Soup
SNACK:
  • 10 Keto Chips dipped in Newman's Own Salsa
DINNER:
TOTAL CARBS FOR THE DAY: 31



      DAY 5

BREAKFAST:
  • 2 fried eggs (basted with butter)
  • 2 slices Canadian bacon
LUNCH:
  • Chef Salad with turkey, ham, bacon strips with Blue Cheese Dressing
DINNER:
  • Salmon Patties with no sugar Tartar Sauce
  • Cole Slaw
  • 1/2 cup diced strawberries with cream
SNACK:
TOTAL CARBS FOR THE DAY: 27



      DAY 6

BREAKFAST:
  • 2 Waffles (see recipe referenced above) spread with cream cheese and butter, sprinkled with Splenda and pecan pieces. Topped with a drizzle of DaVinci Caramel syrup.
LUNCH:
  • Turkey Burger with a little grilled onion and melted swiss
  • Sliced Tomatoes with Ranch dressing (no sugar added)
SNACK:
  • Dish of Keto Chocolate Ice Cream with whipped cream
DINNER:
  • Grilled filet of sole with lemon butter
  • Baked Spinach (1/2 cup serving)
  • 1 cup cubes of cantaloupe
TOTAL CARBS FOR THE DAY: 30



      DAY 7

BREAKFAST:
  • 1/2 cup Cottage Cheese mixed with 1 teaspoon Keto Pineapple Preserves
LUNCH:
  • Chicken Salad
  • Low Carb Chef Crackers (8 crackers)
SNACK:
  • Sugarfree cherry gelatin with whipped cream
DINNER:
TOTAL CARBS FOR THE DAY: 38


WEEK TWO

      DAY 8

BREAKFAST:
  • Atkins Ready To Drink Vanilla Shake
  • 1 Low Carb Bran Muffin with cream cheese
LUNCH:
  • Chicken Wings (buttered, Bar-B-Q'ed, Fried)
  • 1/2 cup Cole Slaw (see recipe referenced above)
SNACK:
  • Pineapple Protein Bar (see recipe referenced above)
DINNER:
TOTAL CARBS FOR THE DAY: 26



      DAY 9

BREAKFAST:
  • 1 slice toasted Irene's Spicy Vegetable Bread
  • 2 poached eggs
  • 4 thin fresh Peach slices
LUNCH:
  • Grilled Chicken Salad (Wendy's)
SNACK:
  • 1 bag "Just The Cheese" Snacks (Nacho)
DINNER:
TOTAL CARBS FOR THE DAY: 40



      DAY 10

BREAKFAST:
  • 4 Waffles (see recipe referenced above) with zero carb syrup
  • 3 strips bacon
LUNCH:
SNACK:
DINNER:
TOTAL CARBS FOR THE DAY: 24



      DAY 11

BREAKFAST:
  • 2-Egg Cheese Omelette
  • 2 Sausage Patties
LUNCH:
  • Bacon Cheeseburger
  • 1/2 cup Buttered Green Beans
  • Cheese Chips
SNACK:
  • Sugarfree lemon-lime gelatin
DINNER:
TOTAL CARBS FOR THE DAY: 22



      DAY 12

BREAKFAST:
LUNCH:
  • Chicken Salad w/Cheese Chips
DINNER:
  • 2 Grilled Pork Chops
  • 1/2 cup Bar-B-Que Beans
  • Spinach Salad with bacon dressing
SNACK:
TOTAL CARBS FOR THE DAY: 29.5



      DAY 13

BREAKFAST:
  • Atkins Ready to Drink Strawberry Shake
LUNCH:
SNACK:
DINNER:
TOTAL CARBS FOR THE DAY: 23



      DAY 14

BREAKFAST:
  • Keto Crisp Cereal with Half-n-Half
  • 2 Sausage Patties
LUNCH:
  • Grilled Chicken Salad (Wendy's)
SNACK:
  • Nutty Fudge Bar (see recipe referenced above)
DINNER:
  • Pizza at Pizza Parlor (ate meat and cheese toppings only - 4 slices)
  • New York Style Cheesecake Cheesecake (see recipe reference above)
    with DaVinci Cherry Syrup
TOTAL CARBS FOR THE DAY: 37


As you can see, he ate well (and was a happy camper) for these two weeks and kept within his carb limits while still having three scrumptious meals a day plus a snack. And he wasn't short on desserts or rich foods either. By the way, during this 14-day period, he lost 4 pounds. ;)

Our thanks to Stuart for sharing this with us. If you'd like to share your menu plan as well (or any other tips,) remember, we'd love to hear from you!

                                                                             Lora




Greenbeanz

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Order them now!



And if you haven't tried the new Low Carb Enchantment Cookies yet, you are in for a treat! Each cookie is 2 grams net carbs. A package of 8 cookies sells for $7.99, but they are on special this week for
$6.99.
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                                                 Greenbeanz
                                                 925-244-1000

                                   18080 San Ramon Valley Blvd #104
                                             San Ramon, Ca 94583
                                        http://www.greenbeanz.com






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