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Veggies are excellent prepared on the grill

Carb Check Diet - Day 1 Menu

By Mike Thayer

A good diet needs a good start, so start off your day with some solid protein!


  • 1/4 pound of pork sausage
  • 1 Tbsp olive oil
  • 1/4 cup chopped onion
  • 1 egg, slightly scrambled
  • Two slices of American cheese

You can either brown up the sausage in patty form in one pan while you cook up the onion and eggs in another, top each with cheese.....  Or you can crumble up the sausage and combine it with the onion and eggs for a one skillet breakfast, topped with cheese.  It's up to you! 

This breakfast delivers about 28 grams of protein and less than 5 grams in carbs.  That's good body fuel!

Snack:  You get to eat between meals with this diet!  Pace it to about 3 hours between eats.  Did you have breakfast at 6am?  Have a snack at 9am.  Then there's lunch at 12pm, a snack at 3pm, dinner at 6pm.

  • 5-6 cherry tomatoes
  • 2 ounces of Colby Jack cheese (2 slices)
  • a drizzle of olive oil

This snack delivers about 13 grams of protein and 5 grams in carbs.   So the cumulative total, the breakfast and this snack, is 41 grams of protein and 10 grams in carbs.


  • 6 ounce chicken breast
  • 1/2 an avocado, sliced
  • 1/4 cup Colby Jack cheese, shredded
  • 2 Tablespoons Ranch dressing

It's a dose of YUM!  With this lunch, your body receives 52 grams of delicious protein and just 9 grams in carbs.  The cumulative meal/snack total is now at 93 grams of protein and 19 grams in carbs.


  • Red Bell pepper, sliced
  • 2 Tablespoons Ranch dressing

A nice tide-you-over-until-dinner snack, it provides you with about 2 grams in protein and 7 grams in carbs.  Cumulative Total:  95 protein grams and 26 carb grams.


  • 6 ounce boneless pork chop
  • 1 slice of bacon, crumbled
  • 1/2 an avocado, sliced
  • 2 cups fresh spinach, slightly wilted
  • 1 Tablespoon Italian dressing

This is another does of YUM!  This dinner provides your body with 59 grams of protein and 12 grams in carbs.  So what's your total for the day?  Your protein intake was 154 grams and your carb intake was 38 grams.

This was an excellent start on the diet and tasty too!



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