Examples of low carb meals and snacks...
Breakfast - egg with pan sauted/steamed vegetables cooked in butter (from grass-fed cows) and a side of frozen, organic berries. I have three variations that I enjoy:
Butter, slice of onion, 1/4 red and 1/4 green pepper, sliced, and 2 mushrooms, sliced, steamed in pan with lid, low heat. Add layer of fresh spinach leaves, steam for 1-2 more minutes. Add 1 (or more) fork whipped egg. Put lid back on and steam until egg is cooked, perhaps 2 minutes. Fold in half with spatula, fold in half again, serve with side of berries.
Butter and slice of onion, steamed in pan with lid, low heat. Add layer of fresh spinach leaves, steam for 1-2 more minutes. Add 1 (or more) fork whipped egg then 1 ounce of thinly sliced or grated swiss cheese on one half. Put lid back on and steam until egg is cooked, perhaps 2 minutes. Fold in half with spatula, fold in half again, serve with side of berries.
Butter, three sliced mushrooms, steamed in pan with lid, low heat. Add layer of fresh spinach leaves, steam for 1-2 more minutes. Add 1 (or more) fork whipped egg and 4 cherry or grape tomatoes, quartered. Put lid back on and steam until egg is cooked, perhaps 2 minutes. Add 1 tablespoon feta cheese. Fold in half with spatula, fold in half again, serve with side of berries.
A fast breakfast for me is bacon and a fried egg cooked in the bacon fat with added butter.
For special occasions, I might add a side of sliced cauliflower and/or brussel sprouts sauted/steamed in butter. I lightly caramelize on one side, then flip and steam a bit more. Delicious.
Snacks/Treats:
An ounce of raw nuts
Fresh vegetables - celery or green and red pepper or zucchini (courgette), with full fat, plain greek yogurt (Fage is a good brand; add a little dill, if you prefer) - or pesto
A spoonful of peanut butter, the kind with no additives other than salt that you have to stir then store in the refrigerator.
A thin slice of ham, cream cheese, and a long slice of a dill pickle rolled.
Green olives with pimentos removed.
Half an avocado, eat with a spoon.
Heavy cream, 2 ounces, whipped with a hand mixer, then add 4 drops Stevita liquid extract. Whip to mix, add berries and raw nuts.
A fresh lemon, halved and reamed into a tall glass. Spoon out seeds, add 4 drops of Stevita liquid extract, and 3 parts or 7 parts water with ice, stir.
A square of 70%+ cocao, dark chocolate.
A glass of red wine with or following dinner.
Lunch - a big bowl of mixed spring greens topped with half an avocado, diced, an ounce of raw walnuts or raw pecans, 2 ounces of sliced chicken (that I cook a head of time), and my favorite vinaigrette. If I don't have any chicken, I'll make a tuna salad - (tuna, mayonnaise made with whole eggs and avocado oil, and 6-8 sweet pickles diced, referred to as "bread and butter pickles" in the US). Another options is bacon or ham (but I try not to eat cured meats).
Vinaigrette - 2 parts extra virgin olive oil, 1 part red wine vinegar, spices, salt, and pepper, (recipe if requested).
A fast lunch for me is pre-cooked chicken or beef patty and a side of fresh or steamed vegetables. I've been known to run out the door with a handful of raw nuts and a carrot.
Dinner: Typically meat, poultry, fish, or seafood with a big side of steamed vegetables, often a mix, sometimes with chopped onion, sliced jalapeno peppers, and/or sliced mushrooms added. After the vegetables are cooked, I add butter, organic, unrefined, virgin coconut oil, or a mix of both, sometimes spices, salt and pepper. I also love to make fresh pesto and often serve it on cooked spaghetti squash or yellow squash, cubed then steamed, topped with freshly grated parmesan, and a side of chicken pan fried in butter. My low carb version of taco salad is ground beef with gluten-free taco seasoning, lots of fresh cilantro, cherry or grape tomatoes, quartered, green onion, sliced, avocado, diced, cheddar cheese, grated, a tablespoon of black beans, and topped with sour cream, instead of dressing. We make meals in the crock pot too, soups in the winter.
I try to buy meat, poultry, and eggs that are organic and pasture raised. I also look for pasture raised, grass fed beef, cheese, cream and butter; organic pork; and wild fish and seafood. Humanely raised pork has been the hardest to find, but its so much better than CAFO pork, healthier too. Grass fed beef has significantly more omega 3 fatty acids than conventually raised beef. I also buy organic produce because there are studies suggesting that Persistent Organic Pollutants (POPs) such as pesticides and herbicides and heavy metals may be causing chronic health conditions such as diabetes and damaging the mircobiome.
Bernstein teaches to "eat to your meter". You'll likely find that everything spikes your blood glucose levels in the beginning, but every couple of days, it will get a little bit better. Try to figure out over time how each food affects your blood glucose. Again, while it takes some people only a week to get their blood glucose levels down, it took me a full month to stabilize my blood glucose levels.
Foods you don't tolerate well initially may become more tolerable with time. In the summer, I'd make salads with spring mix leafy greens, a slice of raw, purple cabbage, an inch and a half of carrot, julienned, a couple of cherry tomatoes quartered, topped with a plain vinaigrette. It did spike me, but because it was so healthy, I ate it anyway. I tolerate it well now. I strive for excellence, not perfection.
My first blood glucose reading, late afternoon was 282 mg/dL. Today it's more like 125 mg/dL. Since I added digestive enzymes, it's now more like 105 to 110 mg/dL. Last A1c was 5.4%, first was 9.9% I started the diet 15 months ago. I don't take medication because I have type 2 diabetes. It's been a worthwhile journey.
Good luck!