Low GI Diet Menu Ideas

A healthy low GI diet does not have to equate to big spending and hard work. The switch from high GI choices to low GI ones is more often than not the same spend and more taste! Here are some meal ideas that will start you on your way. Download a sample weekly meal plan here.

 

MONDAY


BREAKFAST

• Bürgen® toast with avocado, sliced tomato and black pepperbread_fruit250

• Fresh citrus fruit or a small juice

LUNCH

• Minestrone soup with a crusty wholegrain bread roll

• Low-fat yoghurt and berries

DINNER

• Deep sea bream fillets with semi-dried tomato marinade

• SunRice® Low GI white or brown rice, green bean, rocket and baby tomato salad


TUESDAY


BREAKFAST

• Morning Sun™ natural muesli topped with low-fat yoghurt and sliced ladyfinger banana or berries

• Apple juice

LUNCH

• A mixed Mediterranean salad of lettuce, tomato, cucumber, capsicum, olives and sprouts with balsamic dressing served with chunky oven-baked Carisma™ potato wedges and guacamole

• A bunch of grapes

DINNER

• Grilled fish fillet or basted chicken breast served with sweet potato, Carisma™ potato and garlic mash, spinach and snow peas

 

WEDNESDAY


BREAKFAST

• Semolina and low-fat milk flavoured with honey and vanilla

• Plate of fresh fruit: strawberries, pears, apples, nectarines, rockmelon

• Nestle Low-fat hot chocolate or glass of Milo with low-fat milk

LUNCH

• Sardines on toast with Tip Top® 9 Grain bread served with lettuce, sliced cucumber, shredded carrot and beetroot, and sprouts

DINNER

• Vegetable, tofu and noodle stir-fry

• Rhubarb with wildflower honey and strawberries topped with natural yoghurt and a sprinkle of toasted walnuts

 

THURSDAY


BREAKFAST

• 2 Poached eggs with slow roasted tomatoes and authentic sourdough toast

• Fresh grapefruit or juice

LUNCH

• Toasted Helga’s Lower Carb bread with a slice of roast beef, hummus and tabbouli

• Sliced kiwi fruit and lady finger banana

DINNER

• Pork fillet with roasted pears and SunRice® Low GI Doongara rice served with steamed carrot and zucchini or other fresh vegetables

 

FRIDAY


BREAKFAST

• Sautéed mushrooms, shallots and parsley served on Burgen® toast

• Tomato juice

LUNCH

• Sourdough rye with smoked salmon and light cream cheese and capers

• Fresh fruit or a small fruit juice (150ml)

DINNER

• Lasagne or Baked bolognese with a green salad

• Peaches and 98% Fat free vanilla ice-cream

 

SATURDAY


BREAKFAST

• Tip Top® 9 Grain toast with peanut butter

• Orange juice

LUNCH

• Salmon omelette with a Burgen® bread and salad greens

DINNER

• Pilaf with butter bean, capsicum and prawns

• Diced nectarine and ladyfinger banana topped with low-fat fruit yoghurt and a sprinkle of toasted almonds

 

SUNDAY


BREAKFAST

Natural Muesli with low-fat milk or yoghurt and fresh or canned fruit

LUNCH

• Char-grilled vegetables and beans with pasta and a mixed green salad with olive oil vinaigrette

• Fresh fruit

DINNER

• Lean honey and oregano lamb roast, served with char-grilled garlic Carisma™ potatoes and sweet potato and fresh steamed greens or seasonal roasted veggies.

• Apple and ginger crumble

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