Download this free low GI diet and print. This free low GI daily meal planner comes in interchangeable parts, choose only one line item per day
Breakfasts:
* One serving of oats porridge with skimmed milk
* Cup of baked beans served on wholegrain toast, cup of tea with honey and skimmed milk
* Cup of low gi muesli with 4 desert spoons of yogurt, glass of natural or fresh squeezed orange juice
* Scrambled eggs (2 eggs and skim milk) diced fresh tomato with one slice of wholegrain toast
* Poached egg (1) with 2 slices of wholewheat toast and half cup of fried button mushrooms cup of tea with skim milk and teaspoon of honey
* 2 slices of wholewheat toast with low-fat cottage cheese, whole fresh tomato sliced and cup of tea with honey and skimmed milk
* Cup of button mushrooms fried in table spoon of olive oil, slice of wholegrain toast and glass of fresh squeezed orange juice
Mid morning Snack:
* One fresh orange
* One Apple
* One Pear
* Half cup strawberries
* One whole fresh tomato
* Small pack unsalted peanuts
* Two dried apricots
* Two raw carrots
Lunch
* Mix in salad: a Cup of butter beans mixed with portion of canned tuna, 1/2 tomato, sliced onion and parsley with tablespoon of olive oil
* Avocado salad, large avocado, sliced, lettuce, tomato and cucumber
* 2 slices wholegrain bead, slice of roast beef, pickles sliced, dijon mustard, 2 slices tomato and lettuce
* Cup of soup, low GI, check food label, slice of wholegrain toast broken into soup
small cherry tomatoes, spring onions and green salad leaves, 1/2 serving canned tuna (brine)
* Chicken salad, 1/3 cup cooked wholemeal pasta, 1/3 cup beans, two slices sun-dried tomatoes, lettuce, 1/2 of one chicken breast thin slices, 1 tablespoon balsamic vinegar
* 2 slices wholegrain bead, filled with 1/2 avocado (sliced), 1/3 can tuna (brine), grated carrots, tomato and lettuce
Mid Afternoon Snack:
* One fresh orange
* One Apple
* One Pear
* Half cup strawberries
* One whole fresh tomato
* Small pack unsalted peanuts
* Two dried apricots
* Two raw carrots
Dinner
* 3 grilled lamb chops (no fat), 1/2 cup long grain white rice, serving steamed green beans, serving steamed carrots
* 2 slices breast roast chicken (no skin, whitemeat) 1/3 cup brown rice, 1/2 cup green beans, half cup baked pumpkin
* Grilled hake fillet served on half cup brown lentils boiled in fish stock, 1/3 sweetcorn and 1/3 cup broccoli
* Omelette, filled with boiled spinach and 30g low fat feta cheese with salad (Chopped tomato, onion, cucumber and lettuce)
* Curry and rice, 150g extra lean mince, 1/2 cup baked beans, 2tsp curry (Fry one chopped onion, add curry, then fry mince add to curry mix) serve 1/2 cup rice and green salad
* Hamburger, 2 slices wholegrain bead, 2 grilled beef patties, Whole sliced tomato, lettuce and 1/3 onion sliced with green salad
* 150g beef sausage, Cabbage and carrot boiled in beef stock and drained, 1/3 cup sweetcorn kernels, 1/3 cup green beans fried with onions and pepper and one small baked sweet potato
* 140g (three slices) Roast beef (no fat), 1/2 cup brown rice, steamed carrots, spinach, 2x new (baby) potatoes
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