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Two Weeks Low GI Meal Plan

The daily calorie count comes to roughly 1800–2000 kcal (about 7500–8500 kJ), but remember the emphasis is not on counting calories or kilojoules. Instead, focus on incorporating the principles of low-GI eating.

Each meal plan incorporates recipes that has been designed to provide at least seven servings per day of fruit and vegetables, and at least three servings of dairy foods, in line with current nutritional guidelines. The meal plans are meant as a guide, not a strict regimen, so feel free to incorporate your own favourite dishes and swap meals around. After a week or so, you should start to feel the benefits of your new way of eating – you will probably feel more energetic and be well on your way to shedding that unwanted spare tyre.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Breakfast

1 serving Fruity Bircher muesli

Tea or coffee

1 serving Fruit and nut porridge

Tea or coffee

1 Wholesome muffin

1 tub low-fat natural yogurt (200 g)

Tea or coffee

1 serving Blueberry and cranberry crunch

Tea or coffee

1 serving Strawberry yogurt smoothie

1 egg, scrambled, served with 1/2 cup spinach, mushrooms

1 slice wholegrain toast, with a little non-hydrogenated soft margarine

Snack

4 wholegrain soy-linseed crackers, sliced tomato, low-fat cream cheese

1 Five-star cookie

1 serving (a small handful) Spiced fruits, nuts and seeds

1 cup fruit salad made with apple, orange, grape and kiwifruit

1 Wholesome muffin

Lunch

1 serving Japanese miso soup

1 serving Chickpea and vegetable frittata

1 apple

Water or mineral water

1 serving Soused fresh sardine salad

1 orange or mandarin

Water or mineral water

1 serving Chickpea soup with asparagus

1 slice rye toast, with a little non-hydrogenated soft margarine

Water or mineral water

1 serving Tuscan white bean soup

1 slice soy-linseed bread

Water or mineral water

1 chicken sandwich made with 2 slices rye bread, lettuce, avocado, tomato, lean sliced skinless chicken, and dressing

Water or mineral water

Snack

1 serving High-vitality milk shake

1 serving Garlicky fresh cheese with vegetables

1 pear and a handful of walnuts

1/2 serving Sweet potato and celeriac purée

2 wholegrain crispbreads, sliced tomato and red onion

1 apple and a handful of almonds

Evening Meal

Baked whole fish with grapefruit

2 small new potatoes, 1 cup of steamed broccoli and snow peas (mangetout)

Water or mineral water, or a small glass of wine

1 serving Fragrant lamb with spinach

1/2 cup basmati rice, 1 cup steamed carrots, capsicums (peppers) and green beans

Water or mineral water, or a small glass of wine

1 serving Beef and mushroom pie

1 cup steamed snow peas (mangetout) and zucchini (courgettes)

Water or mineral water, or a small glass of wine

1 serving Chinese-style whole fish

1 cup steamed broccoli and Asian greens (such as wombok, bok choy, gai lan)

Water or mineral water, or a small glass of wine

1 serving Refried bean burritos

Water or mineral water, or a small glass of wine

Snack/ Dessert

1 serving Little custard pots

1 serving Ginger-glazed pears

1 serving Ricotta citrus soufflé

1 serving Cherry brandy clafoutis

1 serving Grilled fruit skewers

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

Breakfast

1 cup fruit salad made with apple, orange, grapes and lychees

1 boiled egg

1 slice rye toast

Tea or coffee

1 serving Cottage cheese medley

1/2 cup unsweetened orange juice

Tea or coffee

1 serving Apple-berry soufflé omelette

Tea or coffee

1 serving Mushroom and herb omelette

1 Orange and oat muesli square

1 tub low-fat natural yogurt (200 g)

Tea or coffee

Snack

1 handful of almonds and dried cranberries

1 nectarine or kiwifruit

4 wholegrain soy-linseed crackers, sliced tomato, low-fat cream cheese

1 tub low-fat natural yogurt (200 g)

1 apple and a handful of hazelnuts

Lunch

1 serving Sardine open sandwich

Water or mineral water

1 serving Zesty turkey broth

2 slices stoneground wholemeal bread with a little non-hydrogenated soft margarine

Water or mineral water

1 lean roast beef sandwich, made on 2 slices oat/barley bread with mustard, finely sliced fennel, lettuce and red onion

Water or mineral water

2 slices of rye bread with 1 small can tuna, lemon juice, sliced cucumber

1 pear

Water or mineral water

1 serving Golden lentil soup

1 slice soy-linseed bread with a little non-hydrogenated soft margarine

Water or mineral water

Snack

1 cup raw vegetable sticks

1 serving Turkish eggplant and yogurt dip

1 tub low-fat natural yoghurt (200 g) with a generous handful of stoned cherries

1 serving Corn fritters

1 handful of dried apricots and hazelnuts

1 serving Gravlax with ginger

2 wholegrain crackers

Evening Meal

1 serving One-pot Japanese chicken

Water or mineral water, or a small glass of wine

1 serving Cannellini bean burgers

1 bowl mixed green salad

Water or mineral water, or a small glass of wine

1 serving 1 bowl mixed green salad

1 serving dal with cauliflower and carrots

Water or mineral water, or a small glass of wine

1 serving Spaghetti with a chickpea sauce

1 bowl mixed green salad

Water or mineral water, or a small glass of wine

1 serving Lamb, butternut and barley stew

1 cup steamed carrots, green beans

Water or mineral water, or a small glass of wine

Snack/ Dessert

1 serving Marbled fruit fool

1/2 serving vegetable wedges

1 serving Berry and passionfruit salad

1 apple and a handful sultanas, stewed with cinnamon and nutmeg in orange juice until soft, served with 1 scoop low-fat ice cream

1 serving Strawberry yoghurt mousse

DAY 11 DAY 12 DAY 13 DAY 14

Breakfast

1 serving high-fibre breakfast cereal with 1/2 cup sliced strawberries

1 slice soy-linseed toast with low-fat cream cheese and sliced tomato

Tea or coffee

2 slices fruit bread, toasted, spread with low-fat ricotta and jam

1 slice honeydew melon

Tea or coffee

1 serving Boston baked beans

1 slice rye toast with a little non-hydrogenated soft margarine

Tea or coffee

2 slices stoneground wholemeal toast with peanut butter

1 tub low-fat natural yogurt (200 g)

Snack

1 cup fruit salad

1 slice rye toast, with low-fat cream cheese

1 serving High-vitality milkshake

1 peach or 2 apricots

Lunch

1 chicken sandwich made with two slices sourdough bread, cucumber, avocado and lettuce and lean sliced skinless chicken

Water or mineral water

1 serving Minestrone

Water or mineral water

1 serving Tabouleh with goat’s cheese

1/2 wholemeal pita bread, toasted

Water or mineral water

1 serving Avocado and prawn cup

1 slice rye bread

Water or mineral water

Snack

1 tub low-fat natural yoghurt (200 g)

1 glass low-fat flavoured milk

1 orange or mandarin

1 handful of walnuts and dried apple

Evening Meal

1 serving Tuscan-style baked polenta

1 cup mixed green salad

Water or mineral water, or a small glass of wine

1 serving Fish en papillote

Water or mineral water, or a small glass of wine

1 serving Spiced pork with sweet potatoes

1 cup steamed Asian vegetables such as wombok or bok choy

Water or mineral water, or a small glass of wine

1 serving Bean and lentil lasagne

1 bowl mixed green salad

Water or mineral water, or a small glass of wine

Snack/ Dessert

1 serving Prune and apple soufflé

1/2 serving Mixed fruit crumble

1 serving Blackberry ripple frozen yoghurt

1 serving Plums en papillote

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