I agree with Irish - it's easier for you to post the details of your menu to be looked at by others, rather than us try to come up with a menu for you. And Susan has made many excellent points for you to consider.
I just wanted to chime in about Fitday. While Fitday is not required to be successful, I find it to be a vaulable tool. Because Fitday seems difficult at first, I have put together some tips for those who are new to it. I apologize to those who have seen me post this before... so many new people come to the board everyday, though, that I just want to put it out there every now and then when it may help.
Here it is:
Fitday Stuff:
If you haven't gotten Fitday to count fiber for you, this is how you do it: On the left side of the page, is a place that you can click on to set a nutrition goal. Go there, and set a fiber goal... that is done by setting a minimum and maximum daily fiber amount. It doesn't matter which numbers you plug in... I have my minimum set as 1 and my maximum as 50... the numbers there aren't important. I just put them in, to get Fitday to count for me. After doing this, the fiber grams will show with the other totals for carbs, protein, fat. Just subtract the fiber grams from the carb grams, and you have your net carbs.
Fitday sometimes frustrates me... so much so, that I have most of my foods entered as custom foods. Even a lot of veggies! It's a pain to have to sort through so many possibilities to find something that should be simple. So if I can't find something easy, I find info that I do like somewhere else and enter is as a custom food. I've gotten a lot of my info from that Spreadsheet I just posted about, and some from
www.calorieking.com, among others. I also sat down with my laptop in the kitchen and entered info from every jar, can, box, label, of anything that I ever use. Yep, a big pain in the butt to do that, but after it's done, it really makes Fitday easier to use.
Another thing that makes Fitday easier - when there is a recipe for something that you use a lot, you can enter the whole recipe as a custom food. This what I do to enter a completed recipe into Fitday: go to a day that has no other food entered (you can go into the next day's log). Enter all of the ingredients, and write down the total number of calories, fat, carbs, fiber, and protein on paper. You can then delete those foods, so you can go back to having a clean slate for that day. Next, go into custom foods and create a new food using the information you wrote down. It really does save a lot of time for me to be able to just click on "MUP" now, instead of having to enter the pumpkin, cream cheese, ground cinnamon, ground allspice, and almonds each time that I had it for breakfast.
Of course, you are not required to use Fitday... you can easily keep count of your net veggie carbs on paper. I'll provide the links again to the places on the internet that you can use. Here we go:
The first link (Nutritional Spreadsheet) is a fantastic resourse that is found in the FAQ forum on this board. It lists each food, how much of that food equals 1 cup (in weight), the nutrition facts, and in which rung the food is allowed. I've printed this list and use it all of the time.
Calorie King is a great site for nutrition facts.
Nutrition Data has nutrition facts.