Lunch is also a time for a protein such as meat. eggs, soy, cheese, nuts, and fruits. Select vegetables, proteins, and fruits. When eating out, this is how you should order: "I'll take the chicken sandwich. I'm refraining from bread, so please substitute extra lettuce and tomatoes." when you go through the line, leave the fries and soda and order water, juice or herbal tea, when possible order lemon with your water, send the bread basket back and substitute a side salad (take it home for tomorrow's lunch). substitute extra steamed vegetables for the rice pilaf, baked potato, or corn which would raise your insulin level significantly at this time of day.
Have fruit, whipped cream, and nuts for dessert. This is guaranteed to keep you on track.
Remember to have fun with your combinations, and don't skip meals, that invites trouble.