Low Glycemic Index



Nutritional Details


This meal plan contains delicious recipes made from ingredients that score low (below 55) on the glycemic index. Eating low GI foods are associated with more energy, less hunger, less cravings, and better management of diabetes.


Monday

Health Rating

Breakfast

Raspberry Almond Overnight Oats
8 h 10 min
Raspberry Almond Overnight Oats

Lunch

Chipotle Burrito Bowl
1 h
Chipotle Burrito Bowl

Dinner

Trout with Garlic Lemon Butter Herb Sauce
30 min
Trout with Garlic Lemon Butter Herb Sauce
Kale and Cabbage Slaw
20 min
Kale and Cabbage Slaw
Crispy Sweet Potato Fries
40 min
Crispy Sweet Potato Fries
Vitamin C Salad with Lemon Ginger Dressing
15 min
Vitamin C Salad with Lemon Ginger Dressing

Tuesday

Health Rating

Breakfast

Balanced Green Smoothie
5 min
Balanced Green Smoothie

Lunch

Kale and Cabbage Slaw
20 min
Kale and Cabbage Slaw
Saucy Puerto Rican Beans & Potatoes
50 min
Saucy Puerto Rican Beans & Potatoes

Dinner

Steamed Garlicy Rapini
11 min
Steamed Garlicy Rapini
Pork Chops with Apple Grape Chutney
35 min
Pork Chops with Apple Grape Chutney
Herbed Spaghetti Squash With Angel Hair Pasta
1 h 10 min
Herbed Spaghetti Squash With Angel Hair Pasta

Wednesday

Health Rating

Breakfast

Raspberry Almond Overnight Oats
8 h 10 min
Raspberry Almond Overnight Oats

Lunch

Chipotle Burrito Bowl
1 h
Chipotle Burrito Bowl

Dinner

Trout with Garlic Lemon Butter Herb Sauce
30 min
Trout with Garlic Lemon Butter Herb Sauce
Steamed Garlicy Rapini
11 min
Steamed Garlicy Rapini
Herbed Spaghetti Squash With Angel Hair Pasta
1 h 10 min
Herbed Spaghetti Squash With Angel Hair Pasta

Thursday

Health Rating

Breakfast

Balanced Green Smoothie
5 min
Balanced Green Smoothie

Lunch

Kale and Cabbage Slaw
20 min
Kale and Cabbage Slaw
Saucy Puerto Rican Beans & Potatoes
50 min
Saucy Puerto Rican Beans & Potatoes

Dinner

Trout with Garlic Lemon Butter Herb Sauce
30 min
Trout with Garlic Lemon Butter Herb Sauce
Crispy Sweet Potato Fries
40 min
Crispy Sweet Potato Fries
Steamed Garlicy Rapini
11 min
Steamed Garlicy Rapini

Friday

Health Rating

Breakfast

Raspberry Almond Overnight Oats
8 h 10 min
Raspberry Almond Overnight Oats

Lunch

Kale and Cabbage Slaw
20 min
Kale and Cabbage Slaw
Chipotle Burrito Bowl
1 h
Chipotle Burrito Bowl

Dinner

Crispy Sweet Potato Fries
40 min
Crispy Sweet Potato Fries
Vitamin C Salad with Lemon Ginger Dressing
15 min
Vitamin C Salad with Lemon Ginger Dressing
Pork Chops with Apple Grape Chutney
35 min
Pork Chops with Apple Grape Chutney

Saturday

Health Rating

Breakfast

My Go-to Eggs & Greens
15 min
My Go-to Eggs & Greens

Whole wheat bagel

1 medium bagel (9-10cm dia)

Lunch

Pork Chops with Apple Grape Chutney
35 min
Pork Chops with Apple Grape Chutney
Herbed Spaghetti Squash With Angel Hair Pasta
1 h 10 min
Herbed Spaghetti Squash With Angel Hair Pasta

Dinner

Vitamin C Salad with Lemon Ginger Dressing
15 min
Vitamin C Salad with Lemon Ginger Dressing
From Scratch Thin Crust Pizza Dough (NO Yeast!)
33 min
From Scratch Thin Crust Pizza Dough (NO Yeast!)
Herb Potato, Asparagus, & Smoked Oyster Pizza
1 h 15 min
Herb Potato, Asparagus, & Smoked Oyster Pizza

Sunday

Health Rating

Breakfast

My Go-to Eggs & Greens
15 min
My Go-to Eggs & Greens

Whole wheat bagel

1 medium bagel (9-10cm dia)

Lunch

Saucy Puerto Rican Beans & Potatoes
50 min
Saucy Puerto Rican Beans & Potatoes

Dinner

Vitamin C Salad with Lemon Ginger Dressing
15 min
Vitamin C Salad with Lemon Ginger Dressing
From Scratch Thin Crust Pizza Dough (NO Yeast!)
33 min
From Scratch Thin Crust Pizza Dough (NO Yeast!)
Herb Potato, Asparagus, & Smoked Oyster Pizza
1 h 15 min
Herb Potato, Asparagus, & Smoked Oyster Pizza


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada