Here's my current diet plan that I've been following more or less since July 2016.
Morning: Tea - Chamomile/ Jasmine/ Indian Masala Chai - with some milk with no sugar.
Breakfast: (around 8:30 AM) 2 Egg Omlette with a lot of vegetables - Tomatoes, Green Pepper, Cilantro, Cheese, Onion, Mushrooms, Spinach etc. I experiment with different Cheese options - Feta Cheese, Shredded 3 Cheese etc.
I usually don't eat any bread or fruits or milk at all in the morning.
Before lunch : Chamomile Tea with no milk. You can use Half & Half as it is extremely low in carbs.
Lunch: Salads - There are many options at pretty much any restaurant or grocery stores- just minimize sweet dressings. If you are buying packaged salads from grocery store -make sure to read the amount of Carbohydrate in them.
Post Lunch: Any teas/ coffees with no milk. I also have String Cheese Sticks 3-4 a few times a week. String Cheese serve two purposes -
1. They have about 7-8 gms of protein per stick: It's hard on Low Carb diet to get sufficient amount of protein to stay healthy. So this is a good way to get necessary protein.
2. Helps you satisfy the afternoon hunger / craving to eat something.
Dinner: I fill my plate with entrees avoiding those vegetables with high carbohydrate - e.g. potatoes, corn, taro etc. I have carbs in form of bread or rice. However I make sure I don't take more than 1 bread or a small cup of rice. I pace myself in finish the bread or rice to make sure it lasts till I finish my entrees. That way I don't have craving for more bread/rice.
Drinks: I don't drink any juices. Juices are loaded with sugar. I enjoy alcohol in moderation. Whiskies have Zero Carbs so as long as you don't sweeten them, they don't hurt your LCHF diet. Red and White wines have 2-4 carbs each, and if you like wines, you can keep enjoying them.
Deserts/Cookies/Sweet Treats: I'd always loved sweet treats - ice creams, chocolate chip cookies, indian sweets and other desserts. I still enjoy them but the big difference is I have them in moderation. I don't try to force myself not to have them completely. My experience has been that if you are too hard on yourself, you may be able to follow the diet for some time. However ultimately, you will not be able to sustain it. Your goal is to have a lifestyle change where you enjoy things that you like while getting to a good health.
Fruits: Think of fruits as nature's desserts. Most fruits have lot of sugars and have very high carbohydrate content. So either minimize fruits or have them in moderation. You can get most of the nutrition that fruits offer from vegetables.
