The following suggestions are to give you an idea of possible food choices that meet the guidelines of the recommended diet plan.  For a more extensive menu, I recommend you check into www.myfoodwiththought.com.  They offer customized planners while providing complete recipes (or prepared meals) based on your particular dietary needs and your food preferences.  A one-week free trial of their service is included as a bonus with the purchase of my E-Book, "Training Your Brain For Weight Loss".

Sample Menus:


Breakfasts:  For all of the following, recommended beverages are 1 cup of coffee or tea, or 8 to 12 ounces of water, or a small glass of milk (preferably organic).  Juices are NOT recommended, as they are a concentrated source of sugar.

1 to 2 eggs, cooked in a small amount of coconut oil, olive oil, or butter.
cup fresh or previously frozen berries (no added sugar)
1 apple

Or

2 egg omelette (or scrambled eggs) with your choice of spinach, onion, tomato, salsa, mushrooms, cheese, natural ham, natural turkey, and/or natural sausage, try different combinations for variety.

Or
to 1 cup of plain (unsweetened) yogurt with 1 to 2 cup of fresh or previously frozen berries (unsweetened) and 1 to 2  cup of raw or roasted unsalted seeds and/or nuts.
1 apple, plain or sliced and spread with peanut or other nut butter.

Or

3 to 4 ounce breakfast steak or natural ham slice.
1 apple, pear, or other piece of fresh fruit.
1 cup of raw or roasted unsalted seeds and/or nuts.

Or

1 cup of cottage cheese with 1 cup sliced fresh fruit.
1 cup of raw or roasted unsalted seeds and/or nuts.
1 apple sliced and spread with peanut or other nut butter.

Or

1 apple sliced and spread with brie cheese.
1 egg cooked in small amount of coconut oil, olive oil, or butter
1 cup of fresh berries

Or

1 to 2 hard boiled eggs.
1 cup of plain yogurt with 1 cup of sliced fresh fruit.
1 apple

Or

1 cup of plain yogurt mixed with 1 cup of milk (whole or low-fat) and 1 cup of berries or other fruit blended with 1 cup of ice for a smoothie (low-sugar whey or soy protein powder can be added if desired). 


Lunches:  The recommended beverages to accompany these selections would be water, tea, or coffee (with minimal sweeteners).

3 to 6 ounces of canned tuna or salmon mixed with a tablespoon of mayonnaise, plain yogurt, or sour cream, with lemon or lime juice and salt to taste.
1 to 2 cups of cut raw vegetables (cucumbers, carrots, zucchini, broccoli, cauliflower, mushrooms, etc.) plain, with lemon juice,  or dipped in hummus, tahini, or peanut butter.
1 apple, plain or sliced and spread with peanut butter.
1 cup of raw or roasted nuts and/or seeds.

Or

Lettuce, spinach, or mixed-greens salad with your choice of vegetables (tomato, cucumber, carrots, sprouts, broccoli, jicama, beets, radishes, etc.), with bottled salad dressing, oil and vinegar, or dressing made of a mixture of plain yogurt or sour cream with salsa. 
Your choice of 1 to 2 hard boiled eggs,  3 to 6 ounces of tuna or salmon as prepared above, or 3 to 4 ounces of cooked to taste beef, pork, chicken, or "natural" processed meat "cold cuts" served over salad. 
Salads are a good option for lunches that can be made ahead of time and they allow for considerable variety. 

Or

3 to 4 ounce hamburger patty with 1 to 2 cups grilled onions, mushrooms, and/or peppers, with or without cheese, with fresh lettuce and tomato.
1 apple or other piece of fruit.

Or

Stir fry with 3 to 4 ounces of chicken breast mixed with your choice of vegetables (broccoli, onion, snow peas, bean sprouts, carrots, bok choy, cauliflower, etc.), cooked with 1 to 2 tablespoons coconut or olive oil, salt and spices (garlic, curry powder, cayenne, or any other herbs/spices you enjoy), or small amount of soy sauce to taste.

Or 

3 to 4 ounces of sushi-grade sliced fresh raw tuna, salmon, or other fish, seasoned to taste with salt, lemon or lime juice, soy sauce, hot sauce, or any other seasoning you enjoy.  Fresh sliced cucumber with salt and lemon juice and fresh sliced tomato seasoned with salt and pepper to taste. 
1 apple sliced and spread with peanut or other nut butter. 

Or

1 to 2 hard boiled eggs.
Fresh raw vegetables (carrots, broccoli, cucumber, cauliflower, mushrooms) dipped in hummus, tahini, or peanut butter.
1 cup of raw or roasted unsalted nuts and/or seeds.

Or

1 tomato cut into slices about 1 inch thick baked or heated in microwave with sliced or shredded cheese on top (heat just until cheese is melted).
Celery and/or carrot sticks spread with peanut butter or cream cheese.
1 apple or other piece of fresh fruit.



Dinners:  The recommended beverages to accompany these selections would be water, tea, or coffee (with minimal sweeteners).

Taco salad made with fresh greens, diced tomatoes, diced bell peppers, and diced onions with shredded cheese and ground meat crumbles (about half pound per serving) cooked with salt, garlic, chili powder, cayenne, and/or any other desired spices.  Top with mixture of 1 cup sour cream (low fat or regular) mixed with 1 cup of salsa. 

Or

Grilled, baked, or broiled 3 to 4 ounce chicken breast seasoned to taste served with 1 to 2 cups of lightly steamed vegetables of your choice (broccoli, cauliflower, green beans, carrots, etc.).  Vegetables can be seasoned and/or lightly buttered. 

Or

Brown 1 pound of ground beef (crumbled) in a skillet with 1 to 2 table spoons of coconut or olive oil and seasoning to taste (salt, garlic, etc.).  Once beef is browned, add sliced onions, mushrooms, bell peppers, zucchini, and/or any other vegetables (for a total of 2 to 3 cups of cut vegetables) to pan with browned beef and stir fry until lightly cooked (still crunchy).  Makes approximately 4 servings.  Can be served with side salad and/or with fresh fruit for dessert.

Or

Place fresh fish filets (about 4 ounces of fish per serving) in a plastic bag and add a couple of tablespoons of olive oil and a couple of tablespoons of lemon or lime juice (use about equal amounts of oil and juice in quantities sufficient to thoroughly coat fish).  Seal and then shake bag and flip filets around in bag with fingers until the fish is coated with the oil and juice mixture.  Place in non-stick skillet on medium heat, salt filets lightly and then cover skillet.  Cooking time will vary with thickness of filets, so check every few minutes until fish is cooked through (use a knife to slice into the thickest part of the filet).  Remove from heat and serve with side salad and/or fresh fruit.

Or

Sprinkle lime juice on steaks (about 4 ounces per serving) and then rub with salt, garlic, chili powder, and any other spices you like.  Grill or broil steak until done to your preference.  Can be served with side salad, or grilled vegetables.  If grilling vegetables, onion, tomato, green pepper, mushrooms, etc. can be skewered and placed directly on grill.  Zucchini sliced lengthwise in � inch slices can also be placed directly on most grills or on the warming rack that is above the main grilling surface (have tongs handy to manipulate the slices on the grill).  Another option is to wrap sliced vegetables in foil or grilling pouches with a little bit of oil and place on main grill or warming rack.

Or

Chicken fajita lettuce wraps:  Grill or stir-fry 1 pound of chicken breast and cut into slices.  Place some strips of chicken onto center of a lettuce leaf (romaine, green leaf, etc.) with diced tomatoes, onions, and/or other vegetables.  Add salsa, low fat sour cream, cheese, and/or salad dressing per your preference and fold the lettuce leaf around the mixture and enjoy. 

Or

Low-carb chicken parmigiana:  Cook whole chicken breast in a small amount of olive oil in a skillet over medium heat, and sprinkle with garlic powder and a small amount of salt.  When chicken is cooked-through, coat the top with tomato paste and then sliced or shredded mozzarella cheese.  Reduce heat to low and cover.  Check every few minutes until cheese is melted then remove from heat and serve.  Goes well with salad with oil and vinegar or Italian dressing.  May also be served with sauteed fresh spinach:  to prepare, thoroughly wash 4 to 5 cups of spinach leaves and set aside.  In a skillet on medium heat, add 2 tablespoons of olive oil and a tablespoon of lemon juice.  Add spinach, and sprinkle lightly with garlic powder and salt and cover skillet.  Check frequently, and as spinach wilts, stir frequently to mix it with oil and lemon juice.  When fully wilted and mixed, you may add additional salt, garlic, or lemon juice to taste if desired.  Serve warm.