This page provides information on how to structure your day when you are ready to plan your own meals.

How to put together meals

  • How much fat is too much?

  • What carbs should I eat?

  • What about fruit?

  • Which vegetables are good to eat and how much is in a serving?

  • The list of questions goes on and on.

Remember, you are eating within a window, so if two meals work for you, that’s fine.

The ideas below are guidelines on how to structure your day when you are ready to plan your own meals.


Meal One

If you enjoy coffee make a coconut coffee (1 cup coffee (or tea) +1 tbsp coconut oil + 1 tbsp collagen powder blended for 5 to 10 seconds). 

Regarding what to eat, choose a protein and a fat to start.  Then, you can round out your meal with leafy green vegetables.  Do not use starchy vegetables.

You could make and egg and egg white scramble with avocado with a side of leafy greens to round out the meal. You are getting fat from both the avocado & eggs and protein from the eggs and egg whites. You can also get fat from ghee or coconut oil (used to cook your eggs or added to your coffee/tea). You could also dress your greens with olive oil) as well as chia seeds. 

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Meal Two

Again, you want to choose a protein and a fat once again and adding lots of vegetables. 

An example would be a can of tuna (protein) with avocado mayo (fat) over greens (vegetables) and any herbs or seasoning.  Another option would be a big green salad (vegetables) with nuts (fat), meat (protein), olives (fat), other vegetables (steamed broccoli for example) and olive oil (fat) with balsamic for a dressing.

Don't stress over the timing, when you start to get hungry, eat!!   Everyone runs on a slightly different schedule.   It is also important to listen to your body and not eat for the sake of eating.


Meal Three

It may seem counterintuitive, but dinner is the best meal to include your higher carbohydrate items if you have not met your carb requirements for the day. Carbohydrates play a factor in leptin (the feeling full hormone) production, and by ending our day with them, we can produce more leptin overnight and not be ravenous in the morning.  Insulin sensitivity also seems to be highest at night which means we can eat moderate amounts of carbohydrates without the huge spike in insulin a morning carbohydrate fest would give us.

For Meal Three, I suggest choosing your protein and having a fair size portion (e.g., 5 oz of turkey).  I would use fat in the cooking process in the form of oil or butter/ghee.  Then I would add in my non-starchy vegetables (like salad greens, broccoli, asparagus, cauliflower, etc. THEN I would add a little starchy vegetables like sweet potatoes, peas, or squash, etc. 

Example Foods

Proteins (protein counts/macros)

  • Protein powder (20 grams of protein per serving)

  • Eggs (1whole=7gP, 5gF)

  • Egg whites (1 cup=26g, .5gF, 1gC)

Meat (4-6 oz) (protein counts/macros)

  • Beef, ground, extra lean (4 oz = 16gP, 32gF, 0C )

  • Flank Steak (4oz=32g)

  • Beef, tenderloin, steak, trimmed of fat (4oz=29g)

  • Turkey breast / white meat (6 oz = 29g)

  • Chicken breast / white meat (4 oz = 31g)

  • Extra lean ground turkey (4oz=31g)

Fish & Seafood (protein counts/macros)

  • Salmon (4 oz =23g)

  • Halibut, Cod or Sole - broiled (6 oz = 32 g2)

  • (stay away from Tilapia)

Fats & Oils (Fat counts/Macros)

  • Extra virgin olive, sesame, coconut, grape seed, walnut & avocado oils (1 tbsp=14g)

  • Almond butter, no sugar (2 tbsp = 14g)

  • Avocado (100g=22g)

  • Almonds, unsalted (1 oz/23 almonds=14g)

  • Chia seeds (2tbsp = 8 g)

  • Brazil nuts (1oz/6 nuts =19g)

  • Walnuts (1oz/14 halves = 18g)

  • Hummus (3 tbsp = 3.87 g)

  • To make vinaigrette for salads, mix 1-2 tablespoons of an approved oil with apple cider vinegar.


To help you feel full, load up on greens! You’ll get the benefit of vitamins and fibre. 

Carb counts/macros:

  • Arugula (1cup = 2g)

  • Lettuce - avoid iceberg (1 cup = 2g)

  • Celery (1 cup = 3 g)

  • Asparagus (1 cup = 8 g)

  • Bok Choy (1 cup = 2g)

  • Kale (1 cup = 7g)

  • Collard Greens (1 cup = 11g)

  • Tomatoes (1 cup = 6g)

  • Cucumber (1 cup = 4g)

  • Cauliflower (1 cup = 5g)

  • Beans, , green (1 cup = 10g)

  • Broccoli (1 cup = 6 g)

  • Cabbage (1 cup = 5g)

  • Onions (1/2 cup = 6g)

  • Radishes (1 cup = 4g)

  • Green/Red peppers (1 cup = 9g carbs)

  • Spinach (1 cup = 7 g)

  • Zucchini (1 cup = 4g)

  • Mushrooms (1 cup = 2 g)

  • Beets (1 cup = 13g)

  • Spaghetti Squash (1 cup = 10g)

  • Brussel sprouts (1 cup = 12 g)

Low carb snack ideas

  • Tomatoes and Avocado

  • cherry tomatoes and nuts

  • 1/2 cup berries and 1 oz nuts

  • asparagus wrapped in lean turkey

  • 1 oz nuts, 1/2 cup apple slices

  • boiled egg

  • tuna on celery sticks

  • almond butter and celery

  • stuffed mushrooms

  • tuna in romaine wrap

  • cucumber in ranch dip (look for quality dip or make your own)

  • tuna on cucumber slices

  • veggies and dip

  • celery and cream cheese (watch the amount)

  • protein powder and almond milk

  • dark chocolate (1 once)

  • egg white cups with veggies

Carbohydrate Ideas

  • Sweet Potato (1 cup = 42g)

  • Potato (1 cup = 28g)

  • Apple (1 med = 25g)

  • Blueberries, fresh or frozen (1 cup = 21g)

  • Pear (1 med = 27g)

  • Orange (1 small = 12g)

  • Strawberries (1 cup halves = 12g))

  • Banana (1 small = 23g)

  • Goji Berries (2 tablespoons = 10g)

  • Blackberries, fresh or frozen (1 cup = 15.7g)

  • Cherries, fresh or frozen (1 cup = 22g)

  • Raspberries (1 cup = 14.7g)