Like "OK here is the rough menu that I follow I have discontinued eating bread of any kind (biscuits, buns, tortillas cornbread, ect) I eat a low carb high protein menu. For breakfast I eat 2 hard boiled eggs and a small serving of fruit. (usually 1/4 or 1/2 C depending on the carb yield of the fruit. My usual is 1 small clementine orange. But if I am out of the clementines I also eat mostly berries as they are lower on the glycemic index than many other fruits. I stay away from bananas as they are quite high in carbs and also are not good for me due to my kidney issues. Too much potassium. (Really what you can have is more determined by how your metabolism reacts to certain foods or drinks. (At the end of this I will add how I determine MY body's reaction to a certain food or drink. Since we are all different what may spike me may not spike you and vice versa. ) BACK To the Menu: For lunch, I generally grill (on a Geo Foreman grill) a boneless skinless chicken breast. I add to that NON or LOW starch vegetables. Green Beans, Broccoli, Calulflower, "California Blend" mix, or stir fry, or Zucchini, or yellow squash. I haven't developed a taste for brussels sprouts yet, but that is OK too, I think, I choose one of my usual fruit choices (from the breakfast menu) (Your taste buds and your meter will be your guide there) For the evening meal I usually eat a grilled (same method) hamburg pattie (85/15%). I add to that one of the Veggie choices from the lunch menu and one of the fruit choices from the Breakfast menu. I usually pick out veggies or fruits I have not had already that day. For variety I sometimes Roast a turkey breast in the oven and serve it in the place of one of the protein selections. Likewise I either make or heat up frozen meatballs and use them in place of one of the protein selections also. I could also use baked fish, but I haven't yet gotten brave enough to cook it. This is about as far as I have gone in pulling together a menu. If it seems boring, it may be for you, (I know my bride would not like it -- but she was a "foodie") but I do quite well on what I have chosen. you are looking for carb charts. They're ok for general use (the same with the Glycemic index), but to tailor your food to what works best for YOUR specific metabolism, you would be wise to let your meter tell you how a particluar food or drink is metabolized by YOUR body. This is what I do: What I do is to for me is tp take a BG reading before I test a food. That is my "baseline" reading. I determine what a "serving" of a particular food is using either foodpicker.org (http://foodpicker.org/) or nutrition data.com (http://nutritiondata.self.com/) or ( http://www.bellaonline.com/subjects/4486.asp ) eat a recommended portion of that food. Then 2 hrs lafter my first bite I take a "postpramdial" reading. That will tell me how much that particular portion of food has raised my BG levels over my baseline readings. If it raises my BG less than 50 pts, I may eat that portion without much trouble. If it raises my BG over 50 then I need decide whether it is too much over 50 or not and I may want to retest it with a lower portion size. If it is closer to a 100 pts raise then I usually decide to avoid that food altogether. I then put a page in my 3 ring binder with that food on it, and record the baseline, the portion conumed and the postprandial results, and my decisions made, whether to retest with a lower portion, and then results of that test, or if I decided to avoid that food altogether. I do that so I remember what I've tested and what my decisions were, so I don't have to test again needlessly. That way I have my very own book of what works for ME and my metabllism specifically. I pray I have been clear in my presentation and that you understand this. If you have questions I am happy to entertain them Blessings to you and yours James "