A sample menu includes breakfast, lunch, dinner and snacks for protein and carbohydrate days. For example, on a protein day, you can eat an omelet with greens for breakfast, baked chicken breast with broccoli for lunch, and stewed beef with mushrooms for dinner. On a carbohydrate day, breakfast may consist of oatmeal with berries, lunch of quinoa salad with vegetables, and dinner of stewed legumes with herbs.