Low Carb Menu #6

South-Beach Compatible

broccoli cheese frittata
Broccoli Cheese Frittata. Alison Miksch/Getty Images

This menu is designed to be compatible with Phase One of the South Beach Diet, but works on almost any low-carb plan. It can be varied easily to accommodate other low carb plans. It is a little lower in calories than most of my menus. If you get hungry, add an extra roast beef wrap at lunch, more oil in preparing the eggs and dinner greens.

Breakfast

  • Broccoli-Cheese Frittata, made with ½ cup cooked broccoli and 1/3 c low fat cheese per serving – or make and omelet with the ingredients, or just scramble them all together. If doing it as part of a frittata, I counted 1 teaspoon olive oil – you would probably add more oil and calories if cooking the ingredients separately (which is fine, it just affects my analysis of the menu).
  • 2 slices Canadian bacon - can be chopped up as part of the egg dish if you want

Lunch

  • Rainbow Bean Soup – make Rainbow Soup, adding a can of black soy beans
  • 2 Roast Beef Wraps, made with 2 slices lean roast beef, 2 lettuce leaves, 1 T mayo, and ½ cup roasted red peppers (not packed in sugar, or rinsed). Can substitute low carb ketchup for the peppers, for 1 less gram carb and less nutrients.

Snack

  • 15 whole almonds

Dinner

  • Chicken Marsala
  • 1 cup cooked greens, such as spinach, made by sautéing with 1 clove garlic and 1 T olive oil
  • Optional Dessert: Sugar-free gelatin
Nutritional Analysis: 30 grams effective carbohydrate, plus 22 grams fiber, 110 grams protein, and 1400 calories. Note:Calories can be varied by adding and subtracting protein and fat (if you get hungry, add calories), 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.
“Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have a lower carb option. My analysis of the nutrients other than carbs does not include this option.

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