Like "Both Ray and Jaybee have great advice for you. Our site it filled with all kinds of great recipes and ideas. Just type in what you want to make and the nutritional values should be there to help you make a decision. I keep good foods posted on my frige with the carbs next to it, calories and some other things. That is what I tend to ususally have on hand. Just keep a log of what you are doing, specially in the beginning, as it will show you patterns and bumps to avoid."