Hey there!
For me, a big concern was fiber while keeping away from un-approved carbs during phase 1. So I ate a lot of lentil soup.
1/2 a large onion, diced
3-4 stalks celery, diced
2 tbsp olive oil
2 tsp salt.
(heat oil, sweat celery/onion with salt for about 6 minutes 'til translucent. In phase 2, add 2-3 non-baby carrots, diced.)
Then add:
2 quarts chicken broth (veggie if you're a vegetarian)
1 15 oz can of diced tomatoes (don't drain)
1 lb lentils (picked and rinsed)
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp ground pepper
1/4 tsp cayenne
(spice to your taste. Omit the cayenne if you don't like heat. Personally, I don't even measure this stuff, and probably put in 2-3x that amount.)
Bring to a boil uncovered, then turn to low and simmer (lid on, but cracked a little. I wedge a spoon under there) for 40-45 minutes, stirring once in a while.
About 175 calories per cup, 12g fiber, 11g protein, 26g carbs, and 3g fat.
Makes a lot, so freeze what you don't think you'll eat within about 5 days. It freezes and thaws really well.