Can you give an exact menu for what I should eat on a high carb meal day?
Stick to the high protein days with one high carb day every 4th day.
Try this: 1 can coconut milk, 1/4 cup granulated tapioca, 1 tbs honey, dash salt. Cook and stir occasionally until done, 12-15 minutes. Stir in a beaten egg in the last few minutes. Then slice up half a banana. Done. You’ll be full before eating it all. You could use berries just as well, or other fruit. This is probably a bit high in fat for a “textbook” carb load, but it works for most.
Griddle scones: 1/3 cup tapioca flour, 1/3 cup coconut flour, 1 egg, 1 tsp baking powder, spices or herbs to taste or chopped scallions, and a little olive oil. Use milk, kefir, coconut milk, or water to get a thickish consistency. Chicken broth would work too. Heat butter or lard in a skillet, spoon out scone-sized blobs, lower heat to med-low, put a lid on. Turn after a few minutes. Cook until done. This is an amount for one meal for most.
You may also have a serving of vegetables such as broccoli, or other vege on the list. These simple meals taste sensational when eaten after 4 days of low-carb. A person could use rice, or rice flour. Rice is not paleo of course. But in the spirit the 80% rule, it would not be too bad once a week.
I usually recommend eating 4 to 6 oz portions of meat (protein). Start the day with high-quality bacon or sausage, eggs, in addition to a serving of veg and 1/2 fruit. You don’t have to avoid fatty meats – enjoy them. Try to mix up types: pork, lamb, beef, bison, or poultry, seafood.
Use olive oil on salads.
Continue to walk daily for the first 3 weeks. Get busy doing yard work and soon I want you to climb hills and ride a bike, then in another month I’ll teach you how to lift weights. I can get you to lose about 20 lbs. in time for that reunion.