Low GI Everyday Meal Plan

Below is a sample 7 Day menu plan showing what a week looks like with a good variety of foods and balance of nutrients. You can repeat meals, use up leftovers and incorporate alternative meals from our low GI recipe collection.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Scrambled Egg with Smoked Salmon and grainy bread

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1 small banana

Spicy Beef Noodle Lettuce Wraps

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1 small (100g) tub of low-fat fruit yoghurt

Moroccan Style Chicken with Pearl Couscous

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Frozen Berry Yoghurt

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Chia Pudding

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1 apple

Chicken Pumpkin and Quinoa Soup

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2 kiwi fruit

Rice and Veggie Pie

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3 x 10g squares of dark chocolate

Low GI Breakfast Rice Pudding

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1 Almond and Raspberry Mini Cake

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Mango Chicken And Almond On Bürgen® Rye

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Carrot & Celery Sticks with 1/3 cup hummus

Beetroot, Pumpkin and Green Bean Curry with Low GI Rice

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Berry Bombs

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Apple Bircher Muesli

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30g almonds + ½ cup blueberries

Black Bean Soup

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1 apple

Lamb Shanks with Pearl Barley and Mint

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½ cup Low GI Golden North Ice-Cream + ½ cup strawberries

Eggs in a Nest

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1 pear

Sweet Potato and Corned Beef Sandwich

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1 Almond and Raspberry Mini Cake

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Tangy Lentil Soup with Silverbeet

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3 x 10g squares of dark chocolate

Poached Egg with Avocado Salsa on Toast

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40g (2 Slices) cheddar cheese + 1 apple

Rice and Sweet Corn Salad with blueberries and pecans

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½ cup strawberries + 30g Brazil Nuts

Quinoa Risotto with beans-lemon and parsley

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Honey Roasted Pears with Chocolate Sauce

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Buckwheat Pancakes with Berries

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1 orange

Cauliflower and Celeriac Soup

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2 kiwi fruit

Pasta with Eggplant, red capsicums and currants

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Berry Sundae

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Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

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LOW GI LIVING

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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