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My personal fave is the pancakes!!! I ate it for breakfast today and my 1 hr post was 111 (has to be under 130)...
My meals for the day look like this:
Breakfast - 30-45 carbs
Snack - 30 carbs
Lunch - 30-45 carbs
Dinner - 30 - 45 carbs
Key is to pair carbs with protein and or fat to prevent a sugar spike. Also try to get your carbs from whole grain sources instead of refined carbs. Also eat every 2-3 hours, keeping things consistent helps your blood sugar levels not to fluctuate too much.
These are things that work for me.
Snack ideas: 1 fruit (small apple, half banana, cup of berries) paired with cheese or peanut butter, light yogurt with 1/3 cup granola, graham crackers with peanut butter
Breakfast: whole wheat english muffin with peanut butter, whole wheat english muffin with eggs and cheese, 2 nutri grain waffles with peanut butter
Lunch: Whole wheat pita or wrap with turkey cheese and veggies paired with a side salad or a small handful of chips
Dinner: I've done really well with red potatoes so a lean meat with sauteed red potatoes (I can have about 5 small red potatoes), tacos with low carb tortillas, burgers or turkey burgers on a whole wheat bun, a whole wheat pita pizza with any toppings you want
I get my most from breakfast- eggs, meats, special bread with PB (look for "Carb Smart" or Low-carb breads)
Snacks: nuts, handful of chips, Nutrigrain bars, sugar-free popsicles and fudgsicles, 1/2 cup ice cream, crackers with pepperoni and cheese, light yogurt, etc...
Lunch: Usually a sandwich on low-carb bread with something crunchy (handful of chips or something)
Dinner: I can get away with thin crust pizza if I eat a bunch of hot wings (protein) with them... or I do a protein (chicken, steak, etc) with a veggie or salad and applesauce or a slice of low-carb garlic bread.
Oh, and I noticed that my "triggers" for high numbers are especially in the AM- I can't have fruit or sugars (like no cereal or bananas, grapes, etc). You'll learn quickly what triggers a spike for you.
I also drink a lot of sugar free sodas (I need the caffeine!) Pepsi Max, Coke Zero, Diet Sprite (can't tell the difference!)