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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.

Low GI Everyday Meal Plan

Scrambled Egg with Smoked Salmon and grainy bread

Serves

SERVES:

2

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

8 minutes

Scrambled eggs with smoked salmon

1 small banana

Banana

Spicy Beef Noodle Lettuce Wraps

Serves

SERVES:

1

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

10 minutes

Spicy Beef & Noodle Lettuce Wraps

1 small (100g) tub of low-fat fruit yoghurt

Yoghurt

Moroccan Style Chicken with Pearl Couscous

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

30 minutes

Moroccan style chicken with Pearl Couscous

Frozen Berry Yoghurt

Serves

SERVES:

10

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

7 hours (chill)

Frozen berry yoghurt

Chia Pudding

Serves

SERVES:

2

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

Overnight

Chia Pudding

1 apple

Green Apple

Chicken Pumpkin and Quinoa Soup

Serves

SERVES:

6

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

30 minutes

Chicken and pumpkin soup with quinoa

2 kiwi fruit

Kiwi fruit

Rice and Veggie Pie

Serves

SERVES:

6

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

1 hour

Pastry-free rice and veggie pie

3 x 10g squares of dark chocolate

dark chocolate

Low GI Breakfast Rice Pudding

Serves

SERVES:

6

Prep

PREP TIME:

35 minutes

Cook

COOK TIME:

20 minutes

Low GI breakfast rice

1 Almond and Raspberry Mini Cake

Serves

SERVES:

24

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

18 minutes

Almond and Raspberry mini cakes

Mango Chicken And Almond On Bürgen® Rye

Serves

SERVES:

2

Prep

PREP TIME:

5 minutes

Cook

COOK TIME:

Nil

Mango Chicken and Almond on Bürgen® Rye

Carrot & Celery Sticks with 1/3 cup hummus

Hummus Carrot and Celery

Beetroot, Pumpkin and Green Bean Curry with Low GI Rice

Serves

SERVES:

6

Prep

PREP TIME:

25 minutes

Cook

COOK TIME:

45 minutes

Beetroot, pumpkin and green bean curry with rice

Berry Bombs

Serves

SERVES:

8

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

5 minutes

Berry bombs

Apple Bircher Muesli

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

Nil

Apple Bircher Muesli

30g almonds + ½ cup blueberries

Almonds and Blueberries

Black Bean Soup

Serves

SERVES:

6

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

3 1/2 hours

Black bean soup

1 apple

Green Apple

Lamb Shanks with Pearl Barley and Mint

Serves

SERVES:

6

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

2 hours

Lamb shanks with barley, garden peas and mint

½ cup Low GI Golden North Ice-Cream + ½ cup strawberries

Ice cream Strawberries

Eggs in a Nest

Serves

SERVES:

2

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

20 minutes

Eggs in nests

1 pear

Pear

Sweet Potato and Corned Beef Sandwich

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

10 minutes

Sweet potato & corned beef sandwich

1 Almond and Raspberry Mini Cake

Serves

SERVES:

24

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

18 minutes

Almond and Raspberry mini cakes

Tangy Lentil Soup with Silverbeet

Serves

SERVES:

8

Prep

PREP TIME:

20 minutes

Cook

COOK TIME:

45 minutes

Tangy lentil soup with silverbeet and zucchini

3 x 10g squares of dark chocolate

dark chocolate

Poached Egg with Avocado Salsa on Toast

Serves

SERVES:

2

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

Nil

Breakfast toast with egg and avocado salsa on Bürgen® Soy-Lin®

40g (2 Slices) cheddar cheese + 1 apple

Apple Cheese

Rice and Sweet Corn Salad with blueberries and pecans

Serves

SERVES:

6

Prep

PREP TIME:

25 minutes

Cook

COOK TIME:

45 minutes

Rice and sweetcorn salad with blueberries and pecans

½ cup strawberries + 30g Brazil Nuts

Strawberries and Brazil nuts

Quinoa Risotto with beans-lemon and parsley

Serves

SERVES:

4

Prep

PREP TIME:

15 minutes

Cook

COOK TIME:

35 minutes

Quinoa risotto with beans, lemon & parmesan

Honey Roasted Pears with Chocolate Sauce

Serves

SERVES:

4

Prep

PREP TIME:

20 minutes

Cook

COOK TIME:

30 minutes

Honey-roasted pears with chocolate fudge sauce and pecan sprinkle

Buckwheat Pancakes with Berries

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

15 minutes

Buckwheat pancakes with berries

1 orange

Orange

Cauliflower and Celeriac Soup

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

30 minutes

Cauliflower and celeriac soup

2 kiwi fruit

Kiwi fruit

Pasta with Eggplant, red capsicums and currants

Serves

SERVES:

4

Prep

PREP TIME:

5 minutes

Cook

COOK TIME:

30 minutes

Pasta sauce with eggplant, red Capsicum and currants

Berry Sundae

Serves

SERVES:

4

Prep

PREP TIME:

10 minutes

Cook

COOK TIME:

Nil

Berry sundae

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