What goes on a Low-Carb Plate?

The Principle here is to eat whole, unprocessed foods from these groups: Quality Protein, Non-Starchy Vegetables, Real Carbohydrates (fruit, limited starchy veggies) and Healthy Fat.

That is the principle. The method is to carefully choose these foods. Hopefully you will do some research and come up with your own specifics. This chart illustrate MY low-carb plate. It is shown as an example. You can choose to follow it or some similar version of it. Or you can devise one that is different. Just make sure to make conscious choices.

Not being one to enjoy measuring and counting things I tried to make this as simple as possible. When I am planning a meal I mentally divide the plate in half.

One half contains the protein. Include the fat that comes with the protein. Meat does not have to be lean. Dairy should be full fat. (I usually choose plain whole milk yogurt). Wild cold water fish have Omega 3 fats.

The other half of the plate is for the carbohydrates. The bulk of the carbs should come from non-starchy vegetables - especially leafy greens. Be sure to include a variety of different colors when you choose your vegetables.

A smaller portion of the carbohydrates may come from a little fruit or small portions of starchy vegetables (like sweet potato, yam, parsnip, winter squash, etc. but NEVER white potatoes). Butter can be added to any of the vegetables. A homemade salad dressing can be added to any of the vegetables you choose to eat as a salad.

A liquid is shown off to the side of the plate. However, consuming it with the meal could dilute digestive juices so it is best enjoyed between meals. Choices are: filtered water, herbal tea or lemon water (juice of 1/2 lemon in a glass of filtered water with a bit of stevia). I usually drink my lemon water first thing in the morning and then wait 20 minutes for the rest of my breakfast.