VBW

Sorry, I'm not going to give you permission for bars/shakes. You really wouldn't like the reaction and the loss of control! Just up the portions of nuts/seeds/jerky if they are completely replacing a meal.

You can always have cheeseburgers without the bun, fried chicken without the skin, broiled chicken breast sandwich without the bun, salad w/o carrot shreds, meat sandwiches w/o the bread. Avoid prepared tuna/chicken salads with mayonnaise as they often contain sugars and bread crumbs to extend them. At luncheon meetings where cold cut platters or sandwiches are offerred, I often make a sort of salad using lettuce, tomatoes, sandwich meats topped with a mayonnaise and mustard mixture.

Use your imagination and ingenuity! Remember, eat until you're satisfied. Your health and control of your appetite and insulin levels should be your primary concern.