11 My Typical Daily Food Diary...

Breakfast
½ cup full fat unsweetened coconut milk with 1 cup of coffee
2 tbsp. half and half with 2nd cup of coffee
1 tbsp. omega-3 fish oil

Lunch Salad
2 oz. spring mix
3 oz. chicken thigh (1/2 cup) or other protein 
2 tbsp. shredded cheddar cheese
2 tbsp. walnut pieces
½ medium avocado
6 Oven Baked Parm Crisps
1 tbsp. Marzetti Simply 60 Red Wine Italian Dressing
2 tbsp. extra virgin sesame oil or avocado oil

[Occasional Additions to Salad]:
7 green olives
1 mini pepper
6 black olives
2 strips bacon

[Substitute Protein for chicken in salad]:
3 oz. shrimp
2 oz. roast turkey breast and 1 hard-boiled egg
4 oz. grass fed beef tenderloin
1/2 can wild caught tuna (mixed with a tbsp. of Vegenaise)
1/2 can wild caught salmon (mixed with a tbsp. of Vegenaise)

Dinner = Meat + Vegetable + Fat
(all organic, grass-fed, free-range, or wild caught)

Meats:
4 oz. beef
4 oz. chicken or turkey
3 oz. lamb
5 oz. wild-caught salmon or other fish
3 oz. shrimp or crab
1 large Italian chicken or pork sausage link
half rack pork ribs

Vegetables:
4 oz. broccoli
4 oz. Brussel sprouts
1 cup green beans
10 oz. spiral zucchini
¾ cup riced cauliflower
12 spears asparagus
5 oz. cooked spinach
4 oz. sugar snap peas

Fats:
1 tbsp. butter, ghee, or healthy oil

Other:
5 oz. of dry red wine 3 or 4 times per week
No sugar added sauces and melted cheese (to make dinner delicious)

Snacks
2 Brazil nuts daily
½ cup of mixed nuts a few times per week
No-sugar-added vanilla ice cream with 3 oz. of blueberries and Reddi Whip a few times  per week

Other Meals:
- all kinds of pizzas made with low-carb pizza crust  
- tacos salad with everything thrown in, topped with salsa and sour cream
- pasta dishes made with zucchini noodles, Sherataki noodles, spaghetti squash, or -kohlrabi noodles
- riced cauliflower risotto (as a side dish)
- barbecued chicken or ribs made with Ray's no sugar added barbecue sauce
- cheese folios as wraps for sausage or burgers

Note:  We dine out a few times a week.
Here are our modifications at restaurants:
- No bread
- No noticeable flour
- No breading
- No croutons
- No pasta
- Very little rice (an occasional sushi roll)
- No sweet dressing
- No syrups
- No dessert
- No sweet drinks

Joe eats larger portions than me.  He also will eat an occasional small potato.

We occasionally will have a scoop of real ice cream at the ice cream shop.

Occasionally, Joe will have a small piece of dessert or higher carb snack with company.

I usually stick with low carb items.  If I do not, I quickly start to gain wait and feel spacy.

Click here for information on healthy fats:

https://www.dietdoctor.com/low-carb/fat ​