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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.
Scrambled Egg with Smoked Salmon and grainy bread
SERVES:
2
PREP TIME:
10 minutes
COOK TIME:
8 minutes
1 small banana
1 small (100g) tub of low-fat fruit yoghurt
Moroccan Style Chicken with Pearl Couscous
SERVES:
4
PREP TIME:
10 minutes
COOK TIME:
30 minutes
1 apple
2 kiwi fruit
3 x 10g squares of dark chocolate
Carrot & Celery Sticks with 1/3 cup hummus
Beetroot, Pumpkin and Green Bean Curry with Low GI Rice
SERVES:
6
PREP TIME:
25 minutes
COOK TIME:
45 minutes
30g almonds + ½ cup blueberries
1 apple
½ cup Low GI Golden North Ice-Cream + ½ cup strawberries
1 pear
3 x 10g squares of dark chocolate
40g (2 Slices) cheddar cheese + 1 apple
Rice and Sweet Corn Salad with blueberries and pecans
SERVES:
6
PREP TIME:
25 minutes
COOK TIME:
45 minutes
½ cup strawberries + 30g Brazil Nuts
Quinoa Risotto with beans-lemon and parsley
SERVES:
4
PREP TIME:
15 minutes
COOK TIME:
35 minutes
Honey Roasted Pears with Chocolate Sauce
SERVES:
4
PREP TIME:
20 minutes
COOK TIME:
30 minutes
1 orange
2 kiwi fruit
Pasta with Eggplant, red capsicums and currants
SERVES:
4
PREP TIME:
5 minutes
COOK TIME:
30 minutes
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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Why follow a low GI diet?
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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!