May be easier if you give us an idea what you currently eat and we can provide feedback. Are you looking for a low carb diet or is there anything specific you want included/not included ?
OK thanks, so is it the bloating that concerns you or BG levels ? Mash,pasta etc is very high carb and, depending what fruit you eat for lunch, can be high in ( natural ) sugars.
I usually have oats for breakfast or an omelette, wholemeal sandwich for lunch and evening meal is usually fish or chicken. I am not low carb but I try to keep them to a minimum so I try to bulk meals up with sale or coleslaw or similar rather than potato or rice. I eat quite a lot of carrot & swede mash which is a great substitute.
Breakfast.......porridge made with half water/milk with pumpkin seeds, linseeds and sunflower seeds with blueberries added and 3 heaped spoonfuls of natural bio yogurt.
Lunch: Chunky beef & vegetable soup, slice of rye bread and a medium size banana.
Dinner: Will be chicken kiev, boiled potatoes, broccoli, carrots, spinach and peas.