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Meal Plan #1 Everyday Low GI

This classic meal plan includes whole grain breads, meats, dairy, vegetables and fruits. Meal plans are designed as a guide to get you started and help you stay on track. Once you’re comfortable, start to substitute in your own favourite low GI dishes to keep things fresh.

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BREAKFAST

  • 9 grain toast with peanut butter
  • small glass of orange juice

LUNCH

  • minestrone soup with wholegrain roll

DINNER

  • grilled fish
  • low carb potato* and garlic mash
  • spinach and snow peas

SNACK

  • low fat yogurt with handful of nuts and berries

*low carb potatoes such as Carisma potatoes or CarbSmart potatoes offer a low GI rating of 55, compared to the average potato at over 70 on the Glycemic Index.

BREAKFAST

  • avo-toast. Whole grain toast (skip the butter), avocado, sliced tomato and a dash of pepper.

LUNCH

  • chicken and veggie wraps. whole grain wrap stuffed with lettuce, red pepper strips, cucumber strips and grilled chicken. drizzle with a little peanut sauce or chilli sauce.

DINNER

  • baked lean pork cutlet with sliced pears on top.
  • low GI rice
  • steamed carrots and zucchini

SNACK

  • SoLo Gi peanut caramel sea salt bar

BREAKFAST

  • yogurt honey breakfast bowl. unsweetened plain low fat yogurt with a tsp drizzle of honey for taste and a handful of berries on top

LUNCH

  • Caesar wedge salad with chicken

DINNER

  • lasagna. use wholewheat noodles or zucchini slices for best option.
  • side green salad with vinaigrette

SNACK

  • apple peanut butter bites

BREAKFAST

  • breakfast shake

LUNCH

  • citrus chicken salad

DINNER

  • garlic chilli prawns with baby bok choy

SNACK

  • 2 thick slices of fresh pineapple

BREAKFAST

  • veggie omlet

LUNCH

  • zucchini noodles and grilled chicken breast

DINNER

  • vegetarian pizza and side salad

SNACK

  • lemon sorbet

BREAKFAST

  • low GI pancakes with fresh fruit

LUNCH

  • spring vegetable penne

DINNER

  • chicken stuffed zucchini

SNACK

  • chocolate peanut butter balls

BREAKFAST

  • oatmeal muffin

LUNCH

  • chicken salad

DINNER

  • chilli

SNACK

  • cucumber tuna boats

*This content is under review by our SoLo Registered Dieticians. Please review any meal plans and recipes with your own personal nutritionist and do not make dietary decisions wholly based on the content of the SoLo Nutrition website. 

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