Supper: My meat, mostly chicken or fish, but a steak and a pork chop too once a week each. A small potato or 2/3 cups of rice (which I will often mix with my half plate of veggies). Various vegetables. I like cauliflower, broccoli, asparagus. Remember that things like sweet potatoes and squash and peas are considered a starchy vegetable and should be included as starch, not veggie. A big salad, as mentioned above for lunch. An apple.

Night time Snack: I do have Dawn Phenomenon, which means I can wake with really high sigars in the morning. For myself, this is where I can indulge a little bit by having a more fun snack. I look for protein bars with a bit of chocolate added, can have 1 and a half no sugar added Jello cups, half a cup of no sugar added ice cream(though it is expensive, so I rarely buy), so that my liver does not kick in overnight and make access insulin for me. A lot of people, myself included sometimes, will have something like a piece of toast with peanut butter, or some crackers with the same or with a bit of tuna. I add raw veggies to this again because well....free.

I like diabeticliving online for some recipes. Also the DiabetesUK has some interesting and different ideas for meals. Check out their microwave cups, some of them are funny and yummy.

My meal plan may be too carby for you. Some diabetics do nt do well with bread or potatoes or even fruit. I think it more depends on how much of each you are taking in. A small potato sure isn't the huge amount I used to eat, so it can seem quite BLAAAH at first, but by adding things like a huge salad and higher fiber breads to your meal plan and things like that apple after supper, I find that I am seldom hungry.
Lots of luck to you and I hope I have helped you some.

My doctor says the best way to go about a meal is to fill half your plate with non-starchy vegetables. A quarter of your plate with your protein (meat or say beans. I eat a lot of fish and chicken) and a quarter plate of your starch (so a small-medium sized potato, 2/3 cup of rice, or beans). I also add a fairly big salad to my meals because most raw veggies are next to free (watch your dressing though, you can find loads of stuff with an internet search on how to make tasty, simple, low-carb dressings of your own).
A lot of diabetics find success with the Low Carb, High Fat diet. You can google that and do some research and find a lot of recipes. I do steal some of those recipes for my own meals, but have personally opted for a Mediterranean diet for myself, focusing more on vegetables and eating in moderation the other stuff included in that particular diet.

Here is a typical day for me, that works well for me.

Breakfast: 1 cup of multigrain Cheerrios, 1/2 of 1% milk, mixed with various fruit. Blue berries, raspberries, strawberries, half a banana
Or
1/2 cup prepared oatmeal with cinnamon. Low fat yogurt mixed with various fruit, see above
Or
1-2 piece of multigrain bread (depending on hunger) with peanut butter. Low fat yogurt, mixed with various fruit

Lunch: A toasted sandwich, usually with tuna or chicken breast leftovers and cucumber slices (go ahead and add lettuce, cheese, tomato, whatever you want on your sandwich), with a teaspoon of mayo. A big spinach salad with other veggies, tomato, celery, mushrooms, cabbage, peppers, cucumbers. I make my own dressing with a bit of olive oil, a splash of balsamic vinegar, dillweed and pepper. A yogurt cup OR a sugarfree pudding cup OR a protein bar (check carbs to make sure you are sitting around that 15 carb limit. A few times a week, I will make a spinach salad with cut up berries and a bit of feta cheese. I will add flax seed or walnuts or pecans to these salads quite frequently.

I'm glad to share my experience here. When I was diagnosed nearly two years ago, I rushed out to the library to find books and online to read articles. Those helped somewhat, but I also learned a lot by experimenting. The absolute core is this: get rid, as much as humanly possible, of three things: white (refined) starches, white (refined) sugars, and hydrogenated vegetable oils. It sounds simple, but it isn't. Focus on fruits, stir-fried vegetables (there are only a few vegetables that are not recommended, such as sweet corn (British: maize), and whole grains. TOTALLY eliminate all sugared beverages, and switch to aspartame-sweetened beverages (Coke Zero is my favorite :-), and to aspartame-sweetened drink enhancers (like Mio, etc.). I'm fortunate in that I work from home. For breakfast, I have a high-fiber, no- or low-white starch cereal (old-fashioned oatmeal or Cheerios, for example--watch out for the instant oatmeals--some are super-high in sugars). For lunch, whenever I can, I stir-fry a huge pile of vegetables, and also have eggs (which are fantastic), shrimp, etc. For dinner, I often stir-fry chicken, or pork, or even bacon. Read all labels at the grocery store; it's astonishing how much refined sugar, how much refined (white) starch, and how much hydrogenated vegetable oil, is in grocery store foods. The good news is that there are many, many great substitutes for favorite foods: whole-grain breads and pastas, instant brown rice, and sugar-free chocolates. I've kept my blood sugars in a great range from all this. I also exercise every day--but I had already been doing that for many years even before my diagnosis, anyway. I hope this is helpful! I'd be glad to answer any follow-up questions.

Corn is very high in carbs too.

http://www.csiro.au/en/Research/Health/CSIRO-di...

CSIRO is well respected Australian reasearch institute.