Simple Meal Formula
Use a protein centerpiece, add one or two non-starchy vegetables, choose a fat or simple sauce, and skip the starch.
Default Meals
Steak, chicken, pork, or fish + vegetables
2-8g net carbs, depending on vegetables and sauce
The simplest dinner formula: protein plus broccoli, asparagus, zucchini, spinach, or salad.
- Watch marinades.
- Use butter, olive oil, or simple pan sauces when they fit.
Taco bowl without shell, rice, or beans
4-10g net carbs, depending on toppings
Use meat, lettuce, cheese, sour cream, guacamole, salsa in moderation, and no shell.
- Skip rice, beans, chips, corn, and sweet sauces.
- Use salsa sparingly until verified.
Wings without breading or sugary sauce
Unknown until restaurant or package is verified
Plain, dry rub, buffalo, or garlic butter styles may fit, but breading and sauces change everything.
- Ask if wings are breaded.
- Avoid BBQ, honey, teriyaki, and sweet chili sauces unless verified.
Burger without bun
2-8g net carbs, depending on toppings
Works at home or out: patty, cheese, lettuce, pickles, mustard or mayo, and no bun.
- Skip ketchup unless measured.
- Pair with salad or low-carb vegetables.