Hi Joe,
My menu is pretty simple
B- coffee with 2 tbs of coconut milk, 1 tbs coconut oil, and 0.5 tbs sugar free syrup. When I have time I make an omelet with 2 eggs and a little cheese or have a muffin fritata which I make once for several days.
L- salad with homemade dressing and a tin of sardine or tuna.
D- meat or fish rwith veggies.
S- fatbomb ( homemade) or one oz of macadamia nuts.
Total of net carbs 15-20, calories 1200-1500
Record everything in my fitness pal.com

Workout - water walking 1 hour 5-6 times/week
Pilate's 1 hour 2-3 times/week just started hurts like hell
Circuit training 30 minutes 1- 2 times/week

Started June 18th- lost 13 lbs, 95 lbs to go