Seven-day GI meal plan

A simple week-long diet plan, with what to eat at every meal

Read our complete guide to the GI diet here

DAY 1
Breakfast
Large bowlful traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange.
Lunch
1 portion canned, drained butter beans mixed with flaked tuna canned in brine, sliced tomato, red onion and parsley, all tossed in a little olive oil vinaigrette; 1 slice pumpernickel bread.
Snack
1 pear and a handful of pumpkin seeds.
Evening meal
1 medium portion mixed seafood (from chilled or frozen counter) stir-fried in a little olive oil with 1 chopped red chilli, chopped parsley and 1 crushed clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf side salad.

DAY 2
Breakfast
1 large portion of low-fat bio yogurt mixed with 1 chopped apple and several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with 1tsp runny honey drizzled over.
Lunch
1 portion Stand-by Soup (see recipe, below); 1 slice of stoneground wholemeal bread; 2 plums.
Snack
Reduced-fat hummus on 1 dark rye crispbread.
Evening meal
1 large portion of grilled halibut, cod or other white fish steak, topped with 1tbsp ready-made chilli tomato sauce, served with petit pois, new potatoes and grilled tomato halves.

DAY 3
Breakfast
1 poached Comice pear served with 1 large portion of low-fat natural fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.
Lunch
1 medium portion Brie, cherry tomatoes, spring onions and green salad leaves tossed in 1tbsp of olive oil vinaigrette; 2 unsweetened rough oatcakes.
Snack
A handful of plain peanuts or cashew nuts.
Evening meal
1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little groundnut oil, served on 1 medium portion of brown basmati rice or buckwheat.

DAY 4
Breakfast
1 medium portion of oat-based muesli (some brands of muesli contain wheat flakes) served with chopped canteloupe melon, blueberries and skimmed milk.
Lunch
1 medium portion of baked beans in tomato sauce on 1 large slice of wholegrain toast; 1 orange.
Snack
1 individual tub low-fat fruit fromage frais.
Evening meal
1 portion Warming Winter Casserole (see recipe over page) served with 1 medium portion of bulgur wheat.

DAY 5
Breakfast
Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful porridge made with skimmed milk.
Lunch
1 large bowlful New Covent Garden or similar fresh chilled vegetable and bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.
Snack
1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.
Evening meal
1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter, served with broccoli, green beans and a medium portion of new potatoes.

DAY 6
Breakfast
1 portion poached apple and blackberry flavoured with cinnamon; 1 large portion diet fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.
Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 small pack plain peanuts.
Evening meal
1 medium portion ready-made falafel patties, served with a large stir-fry of sliced red peppers, red onion, tomato and courgette cooked in a little olive oil, on a medium portion of bulgur wheat.

DAY 7
Breakfast
2 medium eggs, scrambled in a little skimmed milk, with chopped fresh tomato, served on 1 medium slice stoneground wholemeal toast spread with a little low-fat spread.
Lunch
1 portion of ready-made guacamole (avocado dip), served with crudités and a wholemeal pitta, sliced; 1 low-fat diet fruit yogurt.
Snack
1 large apple.
Evening meal
Medium portion very lean roast beef, served with 1 medium sweet potato, sliced, brushed with a little olive oil and roasted until golden and tender; a large portion cabbage or kale, peas, pan juices and a little horseradish sauce.

9 golden rules for success

Eat three meals and one snack daily Never skip breakfast and make all meals about the same size. Good snacks include olives, nuts (50g a day), plain popcorn, crudités with a low-fat sour cream or hummus dip, individual pot low-fat fruit yogurt or fromage frais.
Always ask for wholemeal or wholegrain bread when buying sandwiches and discard the top slice. Vegetable soups with low-GI beans or lentils, and pasta and bean salads with low-fat dressing are good lunchtime options.
When eating out avoid pastry/bread-based nibbles and choose olives or nuts instead. Aim for vegetables to take up 50% of your plate, meat or fish 25%, and rice, pasta or potatoes 25%.   
Remember to choose wholegrain bread over white; basmati over short grain rice; boiled new potatoes over baked or mashed; bulgur wheat over couscous.
Opt for whole fruit rather than juice - the GI is lower and your body also has to work harder to break it down.
Treat yourself. If you do need a boost - particularly in the middle of the afternoon - choose two or three squares of dark chocolate such as Green & Blacks, which has a high cocoa-solid content and is lower in sugar and fat than regular chocolate. Other treats include a low-fat ice cream, a small packet of low-fat crisps/corn chips, or a glass of wine.
Keep serving sizes realistic (100g for meat and fish, 40g pasta, 50g rice) and fill up on vegetables and salad.
Don't forget to check the fat content of food Only carbs are measured on the GI index, so keeping your fat and calorie intake low is just as important as eating foods with a low GI.
Think balance It's the overall GI effect of each meal that's important, not the individual rating of each food. If you're really craving a high-GI food, go ahead, but balance it with plenty of low-GI foods, such as vegetables, pulses and fruits.

Read our complete guide to the GI diet here

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