Example shown below based on the following:

Breakfast: #3 Meal builder (page 40 of CSIRO Low-Carb Everyday) Snack 1: Coffee + Strawberries with ginger ricotta (page 215) Lunch: #2 Crispbread builder (page 46)

Snack 2: Tea (with milk) + 40 g nuts + 2 medium apricots + 100 g low-fat natural Greek-style yoghurt

Dinner: Ginger and lime fish cakes with soy chargrilled vegetables (page 134) + 2 poached eggs with 100 g hummus

Weekly Food Checklist Level 4 - 9000 kJ Week: Date:		Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Food Refer to pages 25–27 of CSIRO Low-Carb Everyday for a full list of food choices	Example	specify type	specify type	specify type	specify type	specify type	specify type	specify type
Breads, cereals, legumes, starchy vegetables (0.5 unit)	15 g oats
Breads, cereals, legumes, starchy vegetables (1.0 unit)	3 Ryvitas
Dairy (1 unit)	200 ml almond milk
Dairy (1 unit)	ricotta + yoghurt (snack)
Dairy (1 unit)	150 ml milk (2 x beverage)
Dairy (1 unit)	100 g low-fat natural Greek-style yoghurt
Lunch protein (1 unit)	100 g tinned tuna
Dinner protein (2.5 units)	140 g red fish (+ 2 eggs)
Low-carb vegetables (1 unit)	artichoke + broccoli
Low-carb vegetables (1 unit)	1 cup tomato
Low-carb vegetables (1 unit)	1 cup rocket
Moderate or low-carb vegetables (1 unit)	sugar-snap peas
Moderate or low-carb vegetables (1 unit)	green beans
Healthy fats — 10 units (aim for at least 6 units of nuts each day)
Unit 1	20 g avocado
Unit 2	20 g avocado
Unit 3	snack page 215
Unit 4	snack page 215
Unit 5	10 g nuts
Unit 6	10 g blanched almonds
Unit 7	10 g nuts
Unit 8	10 g nuts
Unit 9	10 g nuts
Unit 10	10 g nuts
Unit 11	20 g hummus
Unit 12	20 g hummus
Unit 13	20 g hummus
Unit 14	20 g hummus
Unit 15	20 g hummus
OPTIONAL Additions from week 7
Carbohydrate extras (refer to page 18 of CSIRO Low-Carb Everyday) Max 2 serves/day
Extra 1	2 medium apricots
Extra 2	strawberries (200 g)
Other foods Max 2 serves/week
Indulgences (refer to page 27 of CSIRO Low-Carb Everyday)
Indulgence 1	150 ml red wine
Indulgence 2	20 g chocolate