If you don't mind nuts I recommend blending a few Brazil nuts, a teaspoon of Rock Salt, half teaspoon of Lemon juice some Cacao together. This should be used as your pain killer.
Brazil nuts are packed with selenium which will help you sleep.
Rock Salt will help you keep your electrolyte level up.
Lemon juice will help you burn fat and has little carb (don't over do it through else your get acid reflux).
Cacao (Not Cocao) will increase your blood flow, lower blood pressure and gives a nice chocolatey taste.
If your feeling lazy I recommend getting some Alpro Roasted unsweetened Almond Milk or some ASDA unsweetened Almond Milk. All the other brands have Maltodextrin in which you need to avoid like the plague.
I also recommend you follow Bulkbikers advice. He is a diabetes.co.uk veteran and knows his stuff.