If you need ideas about how to integrate BTex eating into daily practice, consider the following recommendations.
Eggs and bacon
Leftovers from last night’s dinner
Coffee with cream
A can of mackerel and boiled eggs
Poached eggs with mayonnaise or butter
Avocado, salmon, and cream cheese roll-ups
Boiled eggs mashed with butter, chopped chives, salt, and pepper
A piece of brie cheese and some ham or salami
Mascarpone cheese with walnuts (and maybe a small handful of berries)
Lunch and Dinner
Meat, fish, or chicken dishes with vegetables and a rich butter or cheese sauce are satisfying meals. If you feel that you may miss the presence of potatoes, try a creative alternative, such as mashed cauliflower. Stews, soups, and casseroles made with the listed allowed foods are also hearty and satisfying.
You can cook most recipes in cookbooks if you avoid carbohydrate-rich ingredients. It’s often a good idea to add some fat (e.g. butter, cream) to ensure that you will feel satiated when you are finished eating.
Be sure to drink water with your meals, and remember that once in a while, a glass of wine is just fine.
When you eat a low-carbohydrate diet with more fat and a bit more protein, you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many people who try this system do well on two or three meals a day. However, if you do need a snack, consider the following.
Rolled up cheese or ham with a vegetable (consider spreading butter on the cheese)
Nuts (great replacement for potato chips when watching TV)
A piece of cheese
A hard boiled eggs
Some canned salmon in tomato sauce
Chicharrones/Pork rinds (available in Latin grocers)
If you always get hungry between meals you probably do not eat enough fat. Don’t be afraid of fat. Eat more fat until you are satisfied.
Dining Out or with Friends
Eating in restaurants is usually not a big problem. You can ask your server to switch potatoes or French fries for a salad or different vegetables. Ask for some extra butter! Kebab can be decent fast food (but not the pita bread!). In hamburger chains, the cheeseburgers (lose the bun) are usually the best option. Naturally, avoid any soft drinks and fries. Ask for bacon and sautéed mushrooms. Use lettuce as your bun. Drink water.
Mexican restaurants have many options as well—beef, chicken, and shrimp fajitas are a great choice. Skip the tortillas or rice, but keep the onions, peppers, cheese, sour cream, salsa, and guacamole!
If you are going to an event where you are not sure what will be served, you can eat some low-carb food at home before you leave. Nuts and string cheese are common choices for "emergency food" options when no low-carb foods are available. However, if you eat strictly on a regular basis, it is less of a problem to make a few exceptions when you are eating out.