I found it hard to introduce carbs for OWL. I needed to increase carbs to 25 and increase fiber to stay regular. Visualization helps me. I hope it will help you too.

Breakfast:

1/2 cp strawberries or blueberries
1/4 cp heavy cream poured over berries (or else 1/2 cp whole milk cottage cheese)
7 whole walnuts (or 1 oz favorite nuts)
1/2 avocado

Lunch:

7 oz chicken breast
1 thick slice cheese (1 oz)
1/2 avocado

Snack:
1/2 apple
4 slices lunchmeats (turkey, roast beef, etc.)

Dinner:
7 oz swordfish (or favorite fish or beef)
1/2 cup broccoli
1 cup mixed green salad with vinegar and oil
2 thick slices tomato
1 thick slice cheese (1 oz)

Calories for day: 1680
Carbs 42, Fiber 18 so actual net carbs for Atkins: 24 carbs