I usually eat 2 scrambled eggs with some onion in them and cheese, along with 2 pcs of bacon for breakfast. OR.. 1 cup of cottage cheese with 1/2 cup blueberries. OR 2 low-carb tortillas (from Amazon) 4 carbs each, with melted Mexican cheese. Lunch.. (I made some potato salad using cauliflower instead of potatoes)have a cup of that with a polish dog for lunch, or 2 cups of salad with a sprinkle of taco meat.(cooked up hamburger with taco mix in it, keep it in the frig to put on salads or on lo carb tortillas). Dinner.. meat, poultry or fish of some kind with small salad or green beans. I also bought some Collegen Protein powder.. 18gr protein peer scoop.. put it in my water bottle (once a day) along with some PURE lemon or raspberry powder to flavor it. My water jug is 17oz.. I drink 3 jugs or more a day.