@howardrlewis
I just Googled up Dr. Attia and there's a lot I agree with and maybe a few quibbles like the aspirin, and he seems to count calories rather than carbs.

For breakfast I start with one hardboiled egg (make six at a time to last six days), an organic oatmeal concoction with strawberries, coconut, chocolate, Ceylon cinnamon, and nuts - that I'll bet I could sell on the boulevard, then a small salad with olive oil based dressing. Maybe 40 carbs in all. Cup of green tea, or sometimes an herbal tea with licorice. I recited this to my PCP who also does some nutrition, and I tend to agree with her 95%, and she said one egg is not enough protein. LOL. I agree, but I get more protein later in the day. Every ingredient I use has some nutritional role. She didn't like the coconut (just a pinch of shredded), but the whole topic of fats is very complex and coconut's short-chain saturated fats I count as helpful or at least harmless. There is just a LOT to say about fats. And the chocolate (under 1 ounce) I have found has no detrimental effects on my BG readings, and I've seen this mentioned by others, and some of its benefits are in being "good" fats.

Lunch and dinner are more general for me, I just count the carbs, keep under 75 and preferably under 60, sometimes just a chicken salad, other times a burger and salad, try to avoid fries at all times (although I can sneak them in sometimes without the BG going crazy). I mostly avoid beef and milk fat, they both seem to raise my BG readings, I presume via insulin resistance rather than carbs, it's those fats again.

If I eat carbs I try to do the "resistant starch" thing where you make pasta ahead of time, put it in the refrigerator overnight, and then eat it cold the next day. The taste is fine with me and the impact on your BG is cut in half or better. I've even found some restaurant foods and packaged cookies that must have some similar history because they repeatedly do not raise BG readings. It was my breaking the guidelines, you'd think, of the lunch deal at the local pizza kitchen - 7-inch pizza and smashed pea and barley soup, and some bread with EVOO dip, that was an amazing discovery, my pre-dinner reading was 20 points LOWER than normal! I credit the EVOO for lowering, but even the pizza and soup must also be in resistant starch modes! That's when I started making a point of EVOO at home every day.

Hope that helps!