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SpanishA 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.
Low GI Everyday Meal Plan
BREAKFAST
• Bürgen® toast with avocado, sliced tomato and black pepper
• 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® Doongara™ Low GI white or brown rice, green bean, rocket and baby tomato salad
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
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
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
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
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
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