The Insulin-Resistance Diet
by Cheryle R. Hart M.D., Mary Kay Grossman R.D.
(if you look for this on Amazon.com, it's $11.96 and worth every penny.

Basic program is based on link and balance. For every carb you eat (preferably high fiber) you balance with one protein. You can eat two carbs and at least 2 proteins every 3 or 4 hours.

1 carb = 15 grams/1 protein = 7 grams

you can eat lean protein and veggies basically any time you want. But never more than 30 grams of carbs at any one sitting and not again for 3 hours. I'm making it sound confusing, but it's very clear in the book. Lots of info, examples, menus, recipes. They encourage you to eat well balanced meals, lots of variety. Basically I just make sure what I eat has no more than 30 grams of carbs, and if I want more I can have it in 3 hours. I find that I fill up easily on 2 carbs and 2 proteins, and quite often just eat protein and veggies. Helps curb my cravings for sweets too!!!

Any way good luck, hope this helped.