Hello Roy, welcome to the forum. I am only diagnosed Type 2 for three months and am approx the same height and weight as you so I understand a bit how you are feeling. As others have said a test meter and strips are vital as it is the only way you can find out which foods raise your blood sugars a lot and which don't. I got a meter less than two weeks ago and fruit, as others have said, is the most surprising thing that makes my blood sugars very high, except berries. Potatoes, rice, pasta and bread are big culprits for me too. Have a look at the threads called 'what did you eat today?', ' Lunchbox Ideas', 'Packed Lunches' and 'Low Carb Recipes'. You could make your own trail mix by mixing your favourite nuts and seeds together and put it in a ziplock bag for easy portability. Slices of cold meat, peeled hard boiled eggs, small tins of fish with ring top pull lids and coleslaw (full fat) are all portable. Consider doing a big batch cook on one of your days off and make use of your freezer so that you have plenty of eating options on working days. Little tubs of sugar free jelly are good if, like me, you have a sweet tooth. Good luck and keep in touch with us here.