1/4 cup fresh or thawed frozen blueberries on cereal
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
1/4 cup whole almonds
Grilled or Pan-fried Steak (5 oz raw)
1 cup green beans, prepared as you like them
Nutritional Analysis: Total 26 grams effective carbohydrate plus 32 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.