carbolightplan.org
Simple Procedures
A few helpful things to keep in mind
Strategies
Lunch
- Plan ahead for at least 1 week
- Make a one-week menu for dinners
- Maintain a supply of breakfast foods
- Make a grocery shopping list every week and shop
- Prepare large salads without dressing to last for several meals. Dress only as you use it.
- Use leftover meats, cheeses, tofu, nuts to add to salads for lunch
- Include snacks in your plan: nuts, seeds, cheeses, chicharrones, hard-boiled eggs, raw vegetables
- Handle foods only once if possible
- Chop herbs when you bring them home: they can be frozen.
- Chop onions and mushrooms for the week at one time (can be stored refrigerated or frozen)
- Juice lemons and limes for the week at one time (can be stored refrigerated or frozen)
- Prepare extra food where possible to freeze for a future quick meal.
Breakfast
A protein source is essential:
Eggs, cheese, yogurt, bacon, sausages, nut flour biscuits or muffins.
Plus fruits, nuts and vegetables: berries, melon, tomatoes, cucumber plus less-processed grains
• A protein is best but can be a smaller amount if you consume a high protein breakfast and dinner
• Leftovers are great
• Salad with protein: meat, cheese, tofu, eggs, nuts.
• Lettuce sandwich: sliced meat wrapped in lettuce.
• Cheese wrapped in meat
• Breakfast foods are fine as well
Avoid
- Most processed food: check the ingredients list and don’t buy foods with odd ingredients.
- Sugar: use sugar substitutes if necessary or natural sweeteners like honey or maple syrup.
- Processed bread: use bread substitutes or less processed grains without preservatives.
- Pasta: use vegetables or noodles made from lentils, almond flour, beans, chickpeas, or wheat with no more than two ingredients.
- Candy: substitute desserts from the Carbolight Menu, or occasional dark chocolate.
- Sweetened and carbonated beverages: water is best, wine with dinner is fine.
- Limit high-carb fruits: apples, oranges, pears, bananas.
- Limit high-carb vegetables: potatoes, yams, winter squash, peas, corn.