Breakfast

*One slice brown bread or 1/4 khobus or 1/2 cup bran flakes.
*One egg or 30g low fat cheese or 2 Tbsp.low fat Labnah.
*1/4 cup skimmed milk(tea or coffee).
*salad
*1 tsp.oil or 8 small olives or 1 tsp.Margarine or 1 tsp.butter.
SNACK

*One fruit.
*One slice brown bread or 1/4 khobus or 4 crackers.
*30g low fat cheese or 2 tbsp.low fat labnah.
LUNCH

*One cup rice or 3/4 khobus or 1 1/2 cup macaroni.
*90g meat or fish or chicken.
*3/4 cup cooked vegetables.
*salad
*1 cup skimmed milk(tea or coffee).
*3 tsp.vegetable oil(for salad and cooking)
SNACK
*1/4 cup skimmed milk(tea or coffee).
*4 crackers or 1 fruit.
DINNER

* 2 slices brown bread or 1/2 khobus or 2/3 cup rice or 1 cup macaroni or 2 small boiled potatoes.
*90g of meat or fish or chicken.
*3/4 cup cooked vegetables.
*salad
*one fruit.
SNACK

*one cup skimmed milk(tea or coffee)
*4 cracker.

*3 Egg /week.
*Butter=once/week.

if you do this your sugar will be normal,inshallah :)