I have included several low carbohydrate recipes which I have developed over the years. Remember, breakfast is the most important meal of the day. You should eat within one hour after getting up BEFORE coffee or tea. If you drink coffee or tea before eating, your blood sugar will swing. This causes a release of cortisol, which will make you gain weight in your middle. If eating food in the morning is too much, I suggest a protein shake with a handful of nuts. You will need a mid morning snack such as a protein bar, nuts, or cheese, to keep your blood sugar stable until lunch. Lunch and dinner are also important to maintain your blood sugar. Consider portion control by using smaller plates, and keeping space between each food.