½ cup high fiber-low carb cereal, such as All-Bran with extra fiber
1/3 cup milk
1/8 medium melon, such as cantaloupe
1 oz almonds - either slivered on cereal, or whole - can save as a mid-morning snack if preferred

Lunch

Throw It Together Salad: Bag of salad greens - about 6.5 oz or 4 cups, tossed together with half a sliced avocado, 2 Tablespoons sunflower seeds, 3.5 oz of whatever protein you like (I used deli turkey for the analysis, but egg, beef, chicken, fish, or tofu would be fine), and 2 Tablespoons sugar-free Italian dressing

Snack

Swiss and Ham Roll-Up:1 oz sliced ham and 1 oz sliced Swiss cheese, with sugar-free mustard if desired, rolled around a medium dill pickle or sugar-free sweet pickle

Dinner

Basil Chicken with Vegetables
Dessert: ½ cup ricotta cheese with desired flavorings, such as Sugar-Free Flavored Syrups, coffee and sweetener, unsweetened cocoa and sweetener (check carbs), or berries.
Nutritional Analysis: This menu provides 49 grams effective carbohydrate plus 36 grams fiber, 101 grams protein, and 1569 calories.

It contains at least the minimum requirements of all essential vitamins and minerals except Vitamin D.

Note: Calories can be varied by adding and subtracting protein and fat (if you get hungry, add more calories), or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods.