Daily Menu

Daily Menu January 6th, 2008

I was ravenous when I first set my feet on the floor, so while I read the Sunday paper I ate:

2 cups plain yogurt, with vanilla extract and Splenda stirred in
About 1/2 peach worth of frozen unsweetened peach slices, diced up
1/4 cup All-Bran

All of this makes a seriously tasty yogurt parfait. Next time, though, I'll buy the All-Bran with Extra Fiber (known around here as Super Colon Blow, a gag from an old Saturday Night Live bit) -- it has more fiber and less usable carbs than the regular All-Bran.

Later, when That Nice Boy I Married got up, I made:

Apple-Walnut Pancakes, a new recipe. They worked out beautifully, and will go in The Glycemic Load Cookbook.

Here's the pancake recipe. Notice that one pancake has 20 grams of protein, almost as much as three eggs:

Apple-Walnut Pancakes

1/2 cup flax seed meal
3/4 cup vanilla whey protein powder
1/4 cup splenda
1 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
2 small granny Smith apples
1 1/2 cups milk (you could use half water, half cream)
2 eggs
3 tablespoons butter, melted
1/2 teaspoon blackstrap molasses
1/2 cup chopped walnuts

In a mixing bowl, measure all your dry ingredients, and stir them together.

Quarter your apples, cut the cores out, and whack each quarter in two. Using your food processor with the S-blade in place, chop one of the apples pretty fine. Now add the second apple, and contiue chopping till *that* one is chopped fairly fine, and the first one is even finer! (If you don't have a food processor, you could dice one apple quite small, and grate the other. But that's a lot of work before breakfast.)

Measure your milk. Stir the eggs, melted butter, and molasses into it.

At this juncture, put your biggest skillet or griddle over medium-high heat. I use my humongo-sized nonstick skillet. If you don't have a non-stick surface, give the sucker a coating of non-stick cooking spray.

Now dump the wet stuff into the dry stuff, and whisk just until you're sure there are no pockets of dry stuff left.

Whisk in the apples and the walnuts.

When your skillet or griddle is hot, scoop the batter with a 1/3 cup measure. Cook like any pancakes. Serve with butter. If you like, you can sprinkle a little cinnamon-and-Splenda on top, but it's really not essential.

Stash any leftovers in the fridge to warm up on weekday mornings!

- - - - - - - - - - - - - - - - - - -

10 pancakes, each with: 242 Calories; 14g Fat (50.5% calories from fat); 20g Protein; 12g Carbohydrate; 5g Dietary Fiber

Lunch: Five stuffed egg halves. I made new stuffed eggs, and they were marvelous, so I just scarfed a bunch while I was making 'em.


Raw Almonds
Raw Walnuts
Sugar-free dark chocolate

Dinner: Chicken-Asparagus Salad. Another new recipe for the book, also yummy. I love it when everything I cook in a day works out!

Sparkling water
Dry red wine (are you noticing a certain similarity in this part of my menus?)

Daily totals: 2214 Calories; 129g Fat ; 124g Protein; 77g Carbohydrate; 29g Dietary Fiber

These figures assume that plain yogurt does not have the commonly listed 12 grams of carb per cup, but rather only 4. There are 12 grams of carb in a cup of milk, but most of that lactose is converted to lactic acid by the yogurt bacteria -- which is why yogurt is tangy.

Share this


I tried the apple-walnut pancakes yesterday and they are delish!!!! So yummy I couldn't help but eat 2 of them! Thanks for all your hard work.


All My Hard Work

When I'm nearing a deadline, it is hard work, and when I was a best-selling Arthur, flying all over the country doing publicity, it was downright grueling. But most of the time I hang out at home with my dogs and putter around the kitchen. Then I come online and talk to my friends.

Nice work, if you can get it. :-)

Glad you're back

So glad you're back. I've been missing a good source for new recipes and support. So many of the sites I used originally (started on Atkins in 1999) have vanished or are inactive. I found them invaluable when I was working on losing (lost 130 lbs) and they are still important to maintaining. I know your blog will be wonderful for new low-carbers and hope the word gets out.

Like someone else asked, I'm curious about your daily carb level. Don't know if the 77 carbs you mentioned were averge, high or low for you. For myself, I try to stay at under 60 carbs a day, often way under, and most of those from veggies and cheese.

Daily Carb Load

77 is about my upper limit, though you'll notice that 29 grams of that was fiber.

Truth to tell, I don't keep close track during the day. I've been doing this so long, I just figure I can eat all the meat, poultry, fish, eggs, cheese, and low carb veggies I want. I eat moderate quantities of other stuff -- fruit, yogurt, bran cereal, fiber crackers, nuts, and the like -- but don't measure, except now that I'm keeping track for the blog.

If my jeans feel tight, I'm a little more careful for a few days. When I'm writing a cookbook, I get a few more carbs because I'm testing recipes, and most anything you do to basic naked protein adds at least a little carb -- and often calories as well. I often follow turning in a manuscript with a couple of weeks of near-induction levels, partly to get off the "book weight," and partly because it's a relief to not cook anything interesting.

I've been wearing the same jeans for five years, so my weight is pretty stable (and I need a bigger clothing budget.)

Daily Carb Limit

I don't have a hard and fast daily carb limit, but I do know that it creeps up when I'm working on a cookbook. My recipes are low carb, but nearly everything has more carbs than plain fried eggs or a simple broiled chop, you know? I generally bump up about a half a size by the time I turn in a cookbook, too -- a couple of week's induction takes care of it.

You'll notice that 29 of those 77 carbs were fiber, for a daily net carb total of 48. (And MasterCook still tells me that I only got 26% of the carbs I'm "supposed" to get!)

Welcome back!

Hi Dana,
I am so glad you are back. Really missed you. I understand what you have gone through. I had to take over my Mothers care when she has a series of small strokes. They robbed her of her music which hurt her terribly. She pased in 1995 and I still miss her. Dr. Laura once said that when you really need your Mom or Dad, just listen inside. They are always with us and you will hear their wisdom.
I would love to be one of your taster/testers in the future. Both my husband and I are low carbers and I am always looking for ways to make tasty things he will like that are low carb. Especially mexican food.
Take care and again, welcome back.

Parent's wisdom

I find myself quoting my mother often. My most-quoted bit of Mom-wisdom? "Fair is for games." Yeah, life's not fair. You know why? Fair is for games.

And my brother, sister and I refer to getting up in people's faces to get decent service as "Channeling Dad." (Dad's headstone will be supplied by the Navy, since he was an officer. We get to choose one line of text; we've been considering "Let me talk to your supervisor.")


Welcome back!! Your daily menus are very interesting, but I am jealous of your daily carb allowance. If I eat much more than 25 carbs per day, I start gaining weight. I'm sure this is from the long "low fat" period I subscribed to during the 80s and 90s. Even though I have to watch my intake now, it's worth it not to feel that bone-deep tiredness from eating the wrong foods.

Carb Fatigue

Boy, do I remember that. Back in the '80s I took evening classes. Back then -- when I was eating low fat with lots of grains and potatoes and such -- I'd be nearly dead from about 5-8 every evening. Took a lot of caffeine to make it through the early part of chemistry class. By the time lab rolled around, I'd be fine. Then I'd go home and try to sleep with all that caffeine in me!

So happy to see you


I am glad you are back. I have missed you. I was one of your recipe testers and hope you will be writing a new book soon. I look forward to testing. How about a smaller book just for breakfast. My favorite meal.
Take care of yourself and stay well.

Glad to see a women eating a nice size breakfast.

I love your breakfast. It's healthy and hearty and balanced and carb conscious but not carb-hating. It is the fitting breakfast of health. You Rock!

p.s. I tried those dixie dinner nutlettes again and they are starting to grow on me.. Go figure.

Glad you're back!

Hi Dana,

Glad to have you back! I need the motivation now more than ever.

Best wishes,


All Bran

Sometimes I use Extra Fiber All Bran but discovered that Fiber One cereal by General Mills has 14 gm fiber per 1/2 cup and tastes better!



Dana, I don't like All-Bran because it's got such a lot of high fructose corn syrup in it. You might look for a product called Smart Bran by Nature's Path. It's delicious and has fewer carbs. My husband loves some in his yogurt.

How happy am I that you're

How happy am I that you're blogging! I do a Saturday Stirrings segment on my site, and feature your recipes all the time. LOVE your cookbooks. LOVE them. I'll be back.

Fiddledeedee @ It Coulda Been Worse


Dearest Dana,
Yes I'm noticing, and as I sip my glass of burgundy I raise a toast to you!

Life is NOT a dress rehearsal, enjoy it!

Dry Red Wine

I only drink it for the antioxidants, really. That's why I eat the dark chocolate, too.

Isn't eating healthy a drag?

dry red wine

yes, the things we do to be healthy!

Life is NOT a dress rehearsal, enjoy it!

Good to see you Dana

Glad to see you back I have so been wondering what
has happened to you? How is your health?

How many carbs do you allow youself per day?
I am diabetic now and do Dr. Bernstein's at about
30 grams per day. Probably more as I don't count, but
keep a sharp eye on what I am ingesting.

I'm down 65 lbs. with 12 more to go to satisfy doctor
requirements. I am happier on LC now than in former
years when Atkins first came out. Many more products
and choices. Here's to your good health.


You've Been Missed

Oh, ((((Dana))) - what a life test you've been through. So glad you're still in there fighting the fight and not curled up with a blanket over your head. This new format is going to re-energize me and I'm certain a lot of other people, too. Thanks for continuing to search, learn and share - you're making it easier to be healthy.

Keeping on keeping on

It has been rough, no question. And I'll admit to the extra glass of wine now and then. (The night after my sister and I put Mom in the home against her will, I looked at her -- still shaking -- over my wine glass, and quoted Proverbs: "Give wine to him who is downhearted, and strong drink to those who mourn.") And one particularly bad night, I asked TNBIM to take me to the grocery store -- I didn't feel up to driving -- for Edy's sugar-free ice cream. Which I ate out of the carton. (Though nowhere near all of it. Just a cup or so.)

But for the very most part, I have not junked out. Not that I'm particularly virtuous. I've just learned, through years and years of experience, that adversity is easier if I don't abuse my body. I think of stable blood sugar as the bedrock I can stand on in an emotional flood, while a blood sugar roller-coaster would be like trying to deal with a riptide while standing on shifting sand.

Eating well is something concrete I can do to make myself feel better when the world is crumbling around me. So I do what I can do, then take a deep breath and try to face the stuff I can't change.

Walking helps, too. And dogs. And cats. And ferrets.

And That Nice Boy I Married.