Tutorial :Low Carb Sample Menus (John Harun Mwau , Harun Mwau)

Tutorial :Low Carb Sample Menus (John Harun Mwau , Harun Mwau) www.facebook.com Low Carb Sample Menus Breakfast • Hot Peanut Butter Flax Cereal • 1/4 cup fresh or thawed frozen blueberries on cereal Lunch • Salad made with 4 cups chopped romaine or other dark green lettuce (ie not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing Snack • 1/4 cup whole almonds Dinner • Grilled or Pan-fried Steak (5 oz raw) • 1 cup green beans, prepared as you like them • 1 cup Mushroom and Peppers with Wine and Herbs Nutritional Analysis: Total 26 grams effective carbohydrate plus 32 grams fiber. For Atkins Induction, leave off the Mushrooms and Pepper dish at dinner, and the total carb is slightly less than 20 grams of carb plus 29 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. “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. In menus where lower carb options are presented, my analysis of the nutrients other than carbs does not include this option. Breakfast • 3 eggs with ½ cup cooked spinach and 1 cup sliced raw
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