John, your best bet is to get the Atkins book and read it. (I noticed on your introduction that you were interested in Atkins.) There are menu suggestions there, and the rules of the diet -- what you can have and what you can't. There are also recipes and some suggested menus.

Cereal (with or without water) is high in carbs, so is yogurt. It's going to be much easier if you start off right than find out, through trial and error, that some of the meals you've become attached to don't work

Here's a link to a site with two weeks of induction menus:

http://users.erols.com/dyandan/breakfast.htm


But please, the net is no substitute for the book.

Best of luck to you. You might also want to read through some of the journals for menu plans, as well as the recipes on this site. There's an orange bar across the top of the site. Click on the Low Carb Tips for some basic info about low carb that's very helpful in starting out.

Good luck to you