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Low GI Mediterranean Meal Plan

Everyone knows that Mediterranean diets are a healthy, delicious and more sustainable way of eating. They can also be low GI. Give this weekly meal plan a try:

• Half a bowl of rolled oats with a sliced lady finger banana and low fat milk. A slice of grainy toast (eg. Bürgen® ) with unsaturated margarine.meddiet300

• A couple of oatmeal biscuits

MORNING SNACK

• A couple of oatmeal biscuits

LUNCH

• Two slices of grainy bread (eg. Bürgen®) filled with tuna, lettuce and mayonnaise.

• A serving of fresh or canned fruit (eg. Coles).

DINNER

• A large bowl of steaming, thick Minestrone Soup served with crusty Italian bread and a salad with vinaigrette dressing

NIGHT SNACK

• A small handful of dried fruit and nuts.(try Coles brand)

BREAKFAST

• Top a couple of slices of raisin loaf (eg. Burgen) with low fat ricotta cheese and a finely sliced pear.

• Finish with a skim milk latte.

LUNCH

• A baked bean toasted sandwich (spray the sandwich maker with cooking spray) and a cup of fresh pineapple chunks

AFTERNOON SNACK

• A mixed nut bar.

DINNER

• Barbecued Beef Kebabs with SunRice Low GI white or brown rice and a side salad or plenty of steamed vegetables.

NIGHT SNACK

• Lemon Sorbet

BREAKFAST

• A bowl of porridge with a tablespoon of sultanas and low fat milk. Serve with a glass of fruit juice

LUNCH

• Two slices of grainy bread (eg. Burgen) spread with avocado, topped with grated beetroot, grated carrot and lettuce. Follow with a piece of fresh fruit (apple, pear, grapes) and water.

AFTERNOON SNACK

• A tub of low fat yoghurt

DINNER

• Quick Vegetarian Pizza and a side salad.

NIGHT SNACK

• A small handful (30 g) of almonds and a glass of fruit juice.

BREAKFAST

• Toast 2 slices of grainy bread (eg. Burgen) and top with a smear of avocado, sliced tomato and black pepper.

• Add a piece of fresh fruit (eg. grapes or pears) and a drink.

MORNING SNACK

• 30 g almonds

LUNCH

• Try a bowl of lentil and vegetable soup with flatbread, or pita bread.

AFTERNOON SNACK

• An orange

DINNER

• Salmon Cakes served with a medley of baby corn, snow peas, sliced carrots and spring onions. Drizzle with sweet chilli sauce, if desired.

NIGHT SNACK

•  Low fat ice-cream in a cone.

BREAKFAST

• Top a couple of slices of grainy toast (eg. Burgen) with baked beans and a poached egg.

• Add a small glass of fruit juice or a fresh grapefruit.

LUNCH

• Two slices of sourdough rye bread, smear of light cream cheese, sliced smoked salmon and a side salad.

AFTERNOON SNACK

• A slice of raisin toast (eg. Burgen) with a scrape of margarine.

DINNER

• Easy Creamy Pasta with tomato topping and a side salad.

NIGHT SNACK

•  2 thick slices of fresh pineapple

BREAKFAST

• Half a Cup of muesli (eg. Morning Sun®) with low fat milk, low fat berry yoghurt and a handful of strawberries.

LUNCH

• A pita bread filled with felafel, hommous, tomato, lettuce, tabbouli and chilli sauce.

AFTERNOON SNACK

• Small bunch of grapes.

DINNER

• Moroccan Lamb and Spicy Rice with plenty of steamed vegetables.

NIGHT SNACK

•  2 fresh plums or a pear.

BREAKFAST

• A bowl of fresh fruit salad topped with 100 g low fat fruit yoghurt and a toasted fruit muffin with a scrape of margarine.

LUNCH

• An easy omelette served with a couple of slices of grainy bread.

AFTERNOON SNACK

• A lady finger banana.

DINNER

• Pan-fry or barbecue a fish cutlet drizzled with a little olive oil, lemon juice, salt and pepper. Serve with 1 medium sized GiLICIOUS potato and plenty of steamed seasonal vegetables.

NIGHT SNACK

•  A glass of fruit juice and a small scoop of walnuts (or pecans).

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