My menu plan usually consists of something like this:
2 slices Sara Lee 45 cal bread (don't know the carb count off top of my head) topped with egg white, handful of cheddar cheese and turkey bacon, oh and a bit of jam
large bowl of unflavored non fat Greek yogurt (Oikos or the like, i think it's roughly 9 carbs?) topped with about 7 large strawberries, a small handful of mixed almonds and walnuts
usually Whey protein low carb shake with maybe 1/2 banana at the most ~OR~ 1 HB egg with a small boiled sweet potato (carb count is lower with boiled)
Huge bowl of mixed greens lettuce topped with "rainbow slaw" which is a mixture of julienned brocolli, cauliflower, carrots, red cabbage, 1/2 avocado, grilled chicken breast, 1/2 can plain sliced beets
1 cup unsweetened almond milk, stevia, 2 T. dark unsweetened cocoa and 2 or 3 T. dairy vanilla sugar free sweetener.