Average or common American meal/diet contains more than 50% carbohydrate (approximately 65%). This is true for most part of the world. Because most of the staple food we eat is generally grain/cereal, which have high carbohydrate content, very low fat and moderate protein it them. It is therefore not easy to supplement high carb staple diet with low carb diet foods.
If you plan to eat low carb (carbohydrate) diet you should know the basics, that is what foods to avoid (as they have high carbohydrate content) and what foods to eat, which contain low carbohydrate.
High carb foods to avoid, if you plan to eat low carb diet are:
Sugar, high fructose syrups, cereals and grains (especially wheat, which contain high gluten), artificial sweeteners, highly processed foods etc.
Foods to eat if you plan to have low carb diet are:
Meat, fish, eggs, vegetables, nuts, seeds, vegetables, certain fruits, vegetable fats, dairy products (especially high fat dairy products), non-gluten cereals etc.
Low carb diet plan:
Breakfast: read low carb diet breakfast here.
Low carb lunch plan:
Low carb lunch should contain meat (red meat or white meat such as poultry or approximately 150-200 grams), vegetables (sufficient to fill stomach) preferably prepared in vegetables oil such as sunflower oil or olive oil, non gluten grain such as rice (cooked rice of approximately 50 grams of uncooked rice), low carbohydrate fruits (approximately 100 gram) and 50-100 grams of high fat yogurt
Low carb diet dinner:
Low carbohydrate dinner should contain eggs (one or two) boiled or omelet, approximately 50-75 grams of fish and vegetables.
In between meals, you can have tea and coffee (black coffee), preferably with no sugar or very little sugar. Avoid sweetened carbonated soft drinks. Avoid diet cola too.
It is better not to eat more than three meals (breakfast, lunch and dinner) a day. If you feel hungry in between you can eat, nuts, baby carrots, yogurt, some fruits, boiled egg etc.