High protein, low carb, poultry-and-seafood-forward, dairy-inclusive, vegetable-heavy, and realistic for someone who does not want cooking to become a second job.
After 15 years, I want to give low carb a try again. Back then, I was eating bacon and burgers without buns.
But this time, I want to do it better and more sustainably.
Attempt 1:
- Chicken, eggs, fish, seafood. Keep this diversity
- Icelandic yoghurt, unsweetened dairy.
- Sometimes redmeat.
- Some lentils
Some heuristics
- Black coffee in the morning
- Yoghurt is great at work.
- Salad bowl, low carb.
- Salmon, eggs, chicken thighs, olive oil, avocado.
The goal is simple: improve glucose, insulin, blood pressure, hunger, and weight while eating in a way I can actually sustain.
I am lazy about food. I eat out often. I do not want elaborate recipes or constant meal prep. I also do not feel particularly good eating much red meat, so this plan is built mostly around chicken, seafood, eggs, dairy, and vegetables.
The basic formula
Most meals should contain:
A large serving of protein + vegetables + one source of fat
Examples:
- Chicken + broccoli + olive oil
- Salmon + asparagus
- Shrimp + zucchini
- Eggs + spinach + feta
- Greek yogurt + berries + chia seeds
- Chicken salad with avocado and dressing
Proteins I will actually eat
Main staples
- Chicken breast
- Chicken thighs
- Rotisserie chicken
- Turkey
- Eggs
- Salmon
- Shrimp
- Tuna
- Sardines
- White fish
- Greek yogurt
- Cottage cheese
- Protein shakes when convenient
Chicken is the default. Fish and seafood provide variety. Eggs and dairy cover breakfast, snacks, and meals when I do not want to cook.
Red meat is optional and infrequent.
Vegetables
I am not going to obsess over the small amount of carbohydrate in vegetables.
Easy options:
- Bagged salad
- Spinach
- Romaine
- Broccoli
- Cauliflower
- Cucumbers
- Zucchini
- Green beans
- Peppers
- Mushrooms
- Cabbage
- Asparagus
- Tomatoes
- Frozen mixed vegetables without sugary sauces
Frozen vegetables count. Pre-cut vegetables count. Convenience is more important than pretending I will suddenly become a chef.
Dairy
Dairy stays.
My main choices:
- Greek yogurt
- Cottage cheese
- Milk in measured amounts
- Feta
- Mozzarella
- Parmesan
- Cheese sticks
- Sour cream occasionally
- Heavy cream occasionally
Milk contains carbohydrates, so I will count it rather than ban it.
Cheese is a useful ingredient, not an unlimited snack.
Fats
I am not trying to eat as much fat as possible. I am trying to eat enough fat to make meals satisfying.
Main choices:
- Olive oil
- Avocado
- Avocado oil
- Salmon and other fatty fish
- Walnuts
- Pecans
- Macadamia nuts
- Chia seeds
- Flax seeds
- Mayonnaise
- Salad dressing without much added sugar
Butter and cream are allowed, but they do not need to become the foundation of every meal.
Fruit
Keep it simple:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Lemon
- Lime
- Avocado
- Tomatoes
Berries are a portioned food, usually added to yogurt rather than eaten by the giant bowl.
Drinks
- Water
- Sparkling water
- Seltzer with lime
- Black coffee
- Coffee with some milk
- Unsweetened tea
- Unsweetened almond milk
- Protein shakes
- Diet soda occasionally
Alcohol should be rare, especially during the first few weeks. Even low-carb alcohol can interfere with sleep, appetite, blood pressure, and food decisions.
My easiest restaurant orders
Cava or similar Mediterranean bowls
- Greens
- Double chicken
- Cucumbers
- Tomatoes
- Feta
- Tzatziki
- Skhug
- A reasonable amount of dressing
- No rice or pita
- Small lentil or hummus portion only when intentionally included
Chipotle
- Salad base
- Double chicken
- Fajita vegetables
- Salsa
- Cheese
- Guacamole
- Sour cream if wanted
- No rice or tortilla
- Beans depending on the carbohydrate target
Salad places
- Greens
- Double chicken, turkey, salmon, tuna, or eggs
- Lots of vegetables
- Feta or Parmesan
- Avocado
- Dressing
- No croutons, bread, or sugary toppings
Other easy orders
- Chicken kebabs with salad
- Salmon with vegetables
- Shrimp with vegetables
- Omelet with cheese and vegetables
- Bunless turkey burger
- Sashimi
- Rotisserie chicken with salad
- Chicken wings without sugary sauce
Freezer basics
My freezer should prevent bad decisions after a long workday.
Keep stocked:
- Frozen chicken
- Frozen salmon
- Frozen shrimp
- Turkey burgers
- Frozen broccoli
- Frozen cauliflower
- Frozen spinach
- Frozen green beans
- Frozen berries
- A few prepared low-carb meals
The emergency meal is:
Frozen protein + frozen vegetables + olive oil, butter, dressing, or sauce
Convenience foods
These are tools, not the foundation:
- Low-carb wraps
- Low-carb bread
- Quest chips
- Protein bars
- Parmesan crisps
- Cheese sticks
- Deli turkey
- Protein shakes
They can help during busy periods, but I do not want to rebuild my old snack diet using keto-branded substitutes.
Foods most likely to cause problems
Even when technically low carb:
- Large amounts of cheese
- Nuts eaten directly from the bag
- Nut butter eaten from the jar
- Heavy cream in everything
- Excessive butter and oil
- Bacon and processed meats
- Keto desserts
- Low-carb bars and chips
- Restaurant dressings poured without thought
Low carb does not make calories disappear.
My basic rules
- Start meals with protein.
- Keep chicken, eggs, fish, yogurt, and vegetables readily available.
- Remove routine bread, rice, pasta, fries, sweets, granola, and sugary drinks.
- Measure milk, nuts, cheese, cream, and dressings.
- Use fat for flavor and satisfaction, not as a target.
- Avoid grazing between meals.
- Do not combine low carb with extreme fasting immediately.
- After an off-plan meal, return to normal at the next meal.
- Do not punish overeating with a prolonged fast.
- Make the diet easy enough to continue on a stressful Wednesday.
The Rolex Life 
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