The toast, sandwich and evening meals are all potentially quite carby. You say you have half the rice or potatos you used to have, but how much is that? You probably get quite high readings after the bread - lots of us here eat Burgen soya and linseed bread; it's lower in carbs and low GI. You really need to start testing after your meals. If your readings are higher than 7.8 MAX two hours after eating, you need to cut down the carbs in that meal. That will tell you how much bread, pasta, rice, potatos etc you can eat. If you don't get a meter from the doctor, and most people don't, the cheapest option is to buy the SDcodefree from Amazon or ebay, Cheap to buy, and the testing strips are the cheapest by far,