Low carb,very flavorful lunch

So today I decided that I am getting tired of tuna fish with pickles,celery, and laugh cow cheese wedge, wrapped in a kale leaf.  While is tasty, it is getting old to have it too often.  So todayforlunch I triedsoemthign new:

one small to medium size boneless,skinless chicken breast, cubed
1/2 medium onion,sliced
2 TBS virgin coconut oil
1-2cloves garlic,chopped
1 1/2 tsp chili powder
herbs and spices (I used some oregano and some dried parsely)
salt and pepper
1/4 to 1/2 cup water

In a small frying pan, I heated coconut oil,then sliced the onions (you can chop them if you prefer), and caramelized them in the heated oil.  I chopped 2 medium cloves of garlic and added it ot the pan to raost with the caramelized onions.  I cubed a boneless,skinless chicken breast,and added it to the pan, tossing with the onions and garlic,and let the outside surfaces sear.  After the chicken browned on the surface, I added  the chili powder, salt, pepper, herbs and spices as desired. Then I reduced heat and added 1/4 to 1/2 cup of warm water to simmer,which de-glazed the pan while the chicken cooked and to steam cook the chicken and blend the flavors. I let it simmer for about 10-15 minutes, until the water had cooked out, with occasional stirring.

I completed the meal with some steamed broccoli on the side and a large glass of water.  A great, tasty, protien rich, low-carb lunch.

Protein counts, low carb focus

As I am trying to drastically reduce the amount of carbohydrates in my diet (less than 70-grams a day is the goal), due to the diabetes, I am finding that I am taking in a LOT of fat in place of the carbs, which is not such a good thing.  Not only does fat have more than twice as many calories gram for gram, but too much fat in a diet is not good either.  So, I know increasing protein would be the best way to go, and I have found that I am not that savvy on lower fat, higher protein choices.  So, I have been looking in a variety of places, such as about.com's low carb diets, healthaliciousness,  and an eHow article on vegetarian protien, and have made the following spreadsheet to help me plan my menus, which may help others who are looking for high protein  low carb eating plans.

So, here are some basics:

• In general, 1 oz meat or fish is approximately 7 grams of Protein, so one serving of 3-4 oz (the size of an average person's palm approximately) would have around 20-30 grams of protein.
• Obviously, leaner meats have high protein per ounce, fatty meats have lower
• Most Plant based protein sources also contain carbohydrates in fairly high amounts, though good for you in many ways, if you are watching carbs, be aware of carbhydrate amounts aside plant proteins

		Grams of:	Grams of:	Grams of:
Beef		Protein	Carbohydrates	Fat	Calories
Ground Beef, 93% lean	4 oz	24.0	0.0	8.0	170.0
Ground Beef, regular	4 oz	18.8	0.0	30.1	351.5
Steak, Porterhouse	6 oz	36.2	0.0	12.2	265.4
Steak, T-bone	6 oz	40.9	0.0	29.4	438.8
Steak, round cut	6 oz	38.8	0.0	6.6	224.5
Steak, flank	per ounce	5.8	0.0	2.1	43.7
Chicken
Chicken breast, with skin	3.5 oz	30.0	0.0	13.4	249.4
Chicken breast, without skin	3.5 oz	26.8	0.0	3.2	142.9
Chicken thigh	3.5 oz	13.9	0.0	3.9	119.0
Drumstick	average size	12.8	0.0	2.1	73.8
Wing	average size	7.2	0.0	1.2	50.2
Chicken meat, cooked	3.5 oz	27.1	0.0	4.1	153.0
Fish
Most fish fillets or steaks	4 oz	30.7	0.0	1.9	148.6
Most fish, cooked	3 oz	22.0	0.0	3.8	126.7
Tuna, can in water	5 oz	36.2	0.0	1.2	164.4
Pork
Pork chop	3 oz	23.4	0.0	7.7	169.2
Pork loin or tenderloin	3 oz	25.0	0.0	7.0	171.0
Ham, Lean (5%)	3.5 oz	19.4	0.0	5.0	131.0
Ham, regular (11%)	3.5 oz	17.6	0.0	10.6	182.0
Ground pork	1 oz raw	4.8	0.0	6.0	74.6
Ground pork	3 oz cooked	21.8	0.0	17.7	252.5
Bacon	1 slice	3.6	0.0	3.1	43.3
Canadian style bacon (back bacon)	1 slice	5.6	0.3	2.0	43.0
Eggs and Dairy
Egg	1 large	6.3	0.4	4.8	72.0
Milk, whole	1 cup	7.9	11.0	7.9	146.4
Milk, 2%	1 cup	9.7	13.4	4.6	137.0
Milk, 1%	1 cup	8.2	12.2	2.4	102.0
Milk, Skim	1 cup	8.3	12.2	0.2	83.0
Cottage cheese, 2%	½ cup	13.4	4.1	2.8	97.0
Yogurt, plain, lowfat	1 cup	12.9	17.2	3.8	154.4
Greek Yogurt, plain, lowfat	1 cup	22.0	11.0	5.0	150.0
Soft cheeses (Mozzarella, Brie,Camembert)	per ounce	6.0	0.1	7.8	94.7
Medium cheeses (Cheddar, Swiss)	per ounce	7.2	0.4	9.4	114.0
Hard cheeses (Parmesan)	per ounce	10.0	0.9	7.3	111.1
Beans (including soy)
Tofu, soft 1/2" cubes	1 cup	16.2	4.5	9.2	151.3
Tofu, firm	1 oz	2.7	0.6	1.4	23.3
Soy milk	1 cup	6.0	8.0	3.5	90.0
Most beans (black, pinto, lentils, etc…)	1/2 cup	7.0	21.9	0.4	117.1
Soy beans	½ cup cooked	13.3	13.3	4.0	153.3
Split peas	½ cup cooked	8.2	8.1	0.4	115.6
winged beans	1/2 cup	27.0	38.0	14.9	372.2
Baby Lima Beans	1/2 cup	6.0	17.5	0.3	94.5
Green Peas	1 cup	8.6	25.0	0.4	134.4
Succotash (corn and Limas)	1cup	6.6	35.6	1.2	160.7
Nuts and Seeds
Peanut butter	2 Tablespoons	8.1	6.2	16.3	189.8
Almonds	¼ cup	7.5	7.6	17.5	204.1
Peanuts	¼ cup	8.6	7.9	18.1	213.5
Cashews	¼ cup	5.2	11.2	15.9	196.6
Pecans	¼ cup	2.7	4.1	21.4	205.6
Sunflower seeds	¼ cup	6.2	7.7	15.9	186.2
Pumpkin seeds	¼ cup	3.0	8.6	3.1	71.4
Flax seeds	¼ cup	7.0	12.3	12.0	177.0
Vegetables
Cabbage	1 cup chopped	1.3	4.8	0.2	22.3
Broccoli, raw	1 cup chopped	2.6	4.6	0.3	24.6
Kale	1 cup chopped	2.5	7.3	0.5	36.4
Cauliflower	1 cup chopped	2.0	5.2	0.2	25.0
Spinach	1 cup chopped	0.9	1.1	0.1	6.9
Mushrooms, white	1 cup chopped	2.2	2.3	0.2	15.4
Mushrooms, portabella	3.5 oz	2.5	5.1	0.2	26.0
Sun Dried Tomatoes	1 cup	7.6	30.1	1.6	139.3
Bean Spouts	1 cup chopped	3.2	6.2	0.2	31.0
Winged Bean leaves	50 grams	2.9	7.1	0.6	37.0
Lentil Sprouts	1 cup	7.0	17.0	0.0	82.0
Garlic	1/2 cup	4.3	22.5	0.3	101.3
Dried Seaweed (Sushi Nori)	4 sheets	4.0	4.0	0.0	32.0
Grape Leaves	2 cups	1.6	4.8	0.6	26.0
Copyright 2013 Life in Transformation http://80poundsin80days.blogspot.com If anyone would like me to email a PDF or Excel copy of this spread sheet to you to help with your menu planning, please let me know in the comments.