Last updated on March 28th, 2017
Following up on my post “What is a low carb diet?” I’m presenting here a typical day of low carbing. The day was a Saturday.
Breakfast (6:30 a.m.)
Most days, I’m an early riser. The sun comes up, and I’m right there with it.
- no-filler salmon patty (leftover)
- two eggs scrambled with butter
- two mugs of coffee, each with two teaspoons of half-and-half
- one multi-vitamin for men
Morning Snack (10:00 a.m.)
Having this mid-morning snack was a-typical. Often I make it to lunch without a snack. I ate this one because Anita and I were planning an expedition to Costco, and figured to be gone at least three hours. Costco on a Saturday provides plenty of free snacks to shoppers, but you can’t count on anything low-carb. So I ate a bite before we left as a precaution.
- one hard-boiled egg
Lunch (1:30 p.m.)
We were home at 1:15, and I threw together this salad in less than 10 minutes. Anita fixed something else for herself which seemed to involve cooking and that did not involve any fish. She hates fish.
- four ounces of chunk-light tuna (canned) on four big lettuce leaves with one ounce of shredded sharp-cheddar cheese, one ounce of chopped red onions and two tablespoons of mayonnaise.
- one mug of coffee, with two teaspoons of half-and-half.
Afternoon Snack (3:30 p.m.)
Most afternoons, I do eat a small snack. This day it came from the Costco purchases we’d just lugged home. The stick had 110 calories and zero net carbs.
- one Oberto Classics Beef Pepperoni Stick.
Dinner (7:30 p.m.)
I was on my own for dinner. In the old days, I’d have gone out to eat or brought home a Subway foot-long. Instead, I went to the grocery store and found a half-pound of ground chuck in the reduced meats bin. My dinner wasn’t an artistic masterpiece, perhaps, but it was satisfying.
- eight ounces of pan-broiled ground chuck, with mustard.
- one and a quarter cups of steamed fresh broccoli.
- four small strawberries and 12 blueberries
Night Snack (10:00 p.m.)
I usually do eat a snack at night, which is probably a mistake and more a habit than a need. But it is a small snack compared to the peanut-butter-and-jelly sandwiches with a large glass of skimmed milk that I used to have, usually a few minutes before bed.
- 20 almonds. roasted and salted.
I stayed up until my family came home, about 11:30 p.m., which was late for me. (By “stayed up” I mean I dozed lightly in the recliner in front of the TV.)
For the day, I calculate I ate 2,040 calories, 34g total carbs, and 11g fiber; my net carbs were 23g. About 64% of my calories came from fat, 30% from protein and 6% from carbohydrate. That’s a bit light on carbs. Many days I get 8-9% of my calories from carbohydrates — perhaps an additional serving of low-carb veggies somewhere in the day. Still, I’d say this day was as typical as a single day can be.