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.
|
|
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:
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
|
|
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!
|
