Daily Guidelines
- Keep carbs under 75g per day
- No bread, pasta, rice, or crackers
- No sugar, milk, or cream
- No sodas — not even diet. Flavored seltzer (0g carbs) is OK
- No candy, cookies, or sauces with added sugar
- Use mustard, olive muffalata, or homemade oil + vinegar dressing
- Avoid pork and minimize beef
- Use pickled ginger for flavor
Turkey egg sandwich — 3g carbs
Homemade Egg Muffins — 5g each
Egg Frittata — Costco & BJ’s
Chicken Sausages — 0g carbs
Prepared Chicken — Blackened or Oven-Roasted
Cheese Chips — Costco
Lilly’s Chocolate — Stevia Sweetened
Example Daily Menu
Breakfast (~15g)
- 1x Turkey sausage egg sandwich (3g)
- 1x Egg frittata (6g)
- OR Homemade egg muffin (5g)
- 6x Chicken or turkey sausages (0g)
- 1/2 cup low sugar Greek yogurt (5g)
- 1 tsp olive muffalata (0g)
Lunch
- Salad with olive muffalata
- Meat options: Hamburger, Turkey Burger, Hot Dog, Chicken Sausages
- Or 1/3 pack of turkey slices, tuna/chicken salad with mayo, celery & carrot
- No bread or crackers
Snacks
- Nuts, 3x Lilly’s chocolate chips (1g)
- If blood sugar is good: 1/4 square Ghirardelli chocolate (1–2g)
- Jerky: turkey or beef, no added carbs (check flavors)
- 5x Parmesan cheese chips (2g)
Dinner (~10g)
- Salmon, mushrooms, and broccoli with mozzarella
- 2x Meats (e.g., burger, turkey burger, hot dog, chicken sausages)