Sample Low-Carb, High-Protein Diet Menu

Nutrition Information:

1,500-1,600 calories
46% carbohydrates
22% protein
30% fat

Yogurt fruit crunch with:

Low fat yogurt (8 oz. or 1 cup)
Sliced fresh fruit: banana, strawberries, blueberries (1/2 cup)
Low fat cereal (3/4 cup)
Orange juice fortified with calcium (6 oz.)

Vegetable soup (1 cup)
Spinach salad with:

Fresh spinach (1 cup)
One hard-boiled egg
Sliced, grilled chicken breast (3 oz.)
Shredded carrots (1/2 cup)
Sliced mushrooms (1/2 cup)
Dried cranberries (2 tablespoons)
Crumbled feta cheese (1 tablespoons)
Chopped almonds (1 tablespoons)
Low calorie dressing (2 tablespoons)
Whole grain crackers (4 to 6)
Sparkling water with lemon

Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup w/ 2
tablespoons dressing)
One whole-grain roll
Iced tea (unsweetened)

One cup skim milk and 1/2 cup berries blended with ice to make a shake.

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