<<Disclaimer: Verify this information before applying it to your situation.>> I suggest that if you have time you join one of the groups at yahoogroups like glutenfreekitchen or GFCFrecipes. There is a wealth of information in the archives of both. I might also suggest you look at places like www.newdiet.com which has some awesome recipes (mine included - grin). If you are wondering what you can eat out, I suggest you have some business size cards made which outline your dietary restrictions and them have your server show them to the cook at the restaurant. That will help them understand the need for strict portion sizes as well as no gluten in your meals. We made our own at home. Some thoughts though, if you can order a la carte: Side salad with low fat dressing (about 2 cups if made from "free" vegetables) 1/2 cup brown/wild rice mixture (like pilaf) 2 - 3 oz of broiled chicken breast, skin removed, no breading=20 1/2 c of peas, beans, carrots, beats or other "sweet vegetable" dairy products if you take them or save them for afternoon snack, like small yogurt with a small fruit sliced into it. A chicken wrap (made with a corn tortilla) with a side salad as above. Make sure the wrap is the smaller kind, not the largest one, and that the meat is limited to the 2 - 3 oz you should take at your meal. Load the wrap with free vegetables like green and red pepper, onion, a few black or green olives, raw tomato, cucumber and sprouts. Taco in a hard shell corn taco with a restricted serving of meat, correct amount of cheese, lots of lettuce (romaine has more nutrients than iceberg) and a small bit of salsa if you like. Free vegetables in the form of salad is always good as a side dish to give extra fibre and to make you feel fuller. Gluten-free soups with a side salad, a chicken breast (2 - 3 oz) or a meat patty (make sure it is pure beef with no wheat crumbs added as filler) or a small steak. Occassionally a Happy Meal at McD's, skip the bun and cheese on the burger. See if they will give you lettuce and tomato instead. Make sure though, that they have a dedicated fryer for their french fries. McD's is a major sponsor of the Canadian Celiac Society so they are supposed to be knowledgable about some of the needs of the Celiac. Company policy is to have separate fryers for french fries than what they use for breaded products. HTH BL ****************************** * v'col netivotcha shalom * ******************************