7 Day Low Glycemic Diet Meal Plan (PDF + Menu)

The glycemic index (GI) assigns how much certain foods change your blood sugar levels. This allows you to choose foods that don’t affect your blood sugar levels so much.

Studies have shown that a low GI diet may be able to help weight loss, reduce blood sugar levels and reduce the risk of other health conditions like type 2 diabetes and heart disease.

There has been criticism about the accuracy of the way it ranks food and whether it is a reliable indicator of health overall.

This article will cover everything you need to know about following a low glycemic diet plan and give you a sample 7 day plan to follow that contains daily meals and a shopping list.

You can jump straight into the 7 day pdf of the plan here.

What is the Glycemic Index?

Carbohydrates are found in all types of food and needed as part of a well-balanced diet. When you consume carbs, they are broken down break down into simple sugars in your digestive system and enter the blood stream.

Depending on the food, different carbs spike your blood sugar levels in different ways

The glycemic index (GI) measures from a scale of 1-100 how much particular foods affect blood sugar levels in a person.

Food GI ratings are:

You’ll want to pick more low GI foods, as these are digested more slowly and cause smaller rises in blood sugar levels. High GI foods are quickly absorbed and causing blood sugar levels to quickly rise and fall.

The glycemic index only assigns a value to carbohydrates. This means that foods with carbs, such as meats, eggs and herbs, aren’t assigned a value.

Can a Low GI Diet Help with Diabetes?

Diabetics have problems processing sugars.

Good blood sugar control can reduce or delay the of complications from heart disease, stroke and other risks (1, 2, 3).

Various studies find suggest that low GI diets are more effective at controlling blood glucose compared to lose with higher-GI diets in people with type 2 diabetes (4, 5, 6).

High GI diets have been associated with a higher risk of developing type 2 diabetes. One study of 205,000+ people find those with the highest GI diets had a 33% higher risk of developing type 2 diabetes (7).

Therefore, the glycemic index can be useful for people with type 2 diabetes to help control blood sugar levels.

However, it is only one factor. The amount of carbohydrate you eat, rather than the GI rating, has the biggest affect on glucose levels after meals.

Other Health Benefits of a Low GI Diet

A low GI diet may also confer other health benefits.

• Improved cholesterol. One study found that a low GI diet reduced LDL cholesterol by 8.6%. LDL cholesterol is associated with increased risk of heart disease and stroke (8, 9, 10).
• Reduced cancer risk. Some studies find that high GI diets are more likely to develop certain cancers, like endometrial, breast and colorectal cancer (11, 12).
• Reduced heart disease risk. Various studies find that high GI diets are strongly associated with a higher risk of heart disease ( 13 , 14).

Problems with a Low GI Diet

Doesn’t Factor in Total Amount of Carbs

The number of carbs in your food has a larger effect on blood sugar levels rather than the GI value.

When used in isolation, you would think certain foods were not very good for you when in fact they are fine.

For example, watermelon has a high GI value but only 8g of carbs per 100g serving. This means that watermelon actually has a very low effect on your blood sugar levels overall.

Doesn’t Factor in Other Nutrients

The GI only looks at the carbohydrates when you should also look at fat, protein, fiber, sugar, sodium and specific vitamin and mineral quantities.

For example, pineapples are a high GI fruit but they are also rich in vitamin C and manganese. Vitamin C is important for iron absorption and immune health, whilst manganese is involved with growth and metabolism. They are also a good source other vitamins and minerals.

Baked potatoes can also be a high GI food but are also high in fiber, as well as vitamins and minerals such as potassium, calcium, vitamin C, iron and magnesium.

On the other hand, there are many unhealthy, low GI foods, such as ice cream (GI 27-55 for low fat types).

Difficult to Judge a Full Meal

The GI index only measures one food at a time. However, foods are generally consumed as part of a meal that complicates measuring the GI of the whole meal (15).

Foods to Eat on a Low GI Diet

Generally you’ll want to include these sorts of foods into your diet.

• Vegetables: all kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
• Fruits: apples, pears, berries, citrus fruits like oranges and more
• Beans and legumes: chickpeas, lentils, black beans and more. These are excellent plant-based proteins
• Whole grains: whole grain bread, quinoa, bulgur wheat, steel-cut oats and more
• Low-fat dairy: milk, cheese, yogurt. Be sure to check labels for extra sugar

The following foods don’t have a GI rating since they contain very few carbs, if any. They can be a healthy part of a low GI diet.

• Nuts and seeds: almonds, walnuts, pistachios, flaxseeds and chia seeds.
• Extra-virgin olive oil: choose extra-virgin varieties, which aren’t diluted with cheaper oils.
• Lean meat: fish, chicken, turkey.
• Herbs and spices: garlic, basil, parsley, oregano, cinnamon and more
• Fatty fish: such as salmon, trout, mackerel, tuna and more.
• Fish and seafood: including salmon, trout, tuna, sardines, and prawns
• Eggs

Foods to Limit on a Low GI Diet

There aren’t any outright bans of any food on a low GI diet, but you’ll want to minimize these types of foods:

Nothing is strictly banned on the low GI diet.

However, try to replace these high GI foods with low GI alternatives as much as possible:

• cakes, cookies, and sweet treats
• potatoes and fries
• chips and rice crackers
• sweetened dairy products such as fruit yogurts
• white and whole wheat bread
• white rice
• breakfast cereals and cereal bars

Combining a Mediterranean and Low GI Diet

It has been ranked the number 1 diet according to the U.S. News & World Report for multiple years, primarily because of the health benefits and because of how easy it is to follow.

However, it does contain a medium amount of carbs, which as noted in the previous section, can have a greater impact on blood sugar levels as a low GI diet.

However, with just a few small changes, it can work with both. This is done primarily reducing the amount of carbs but choosing healthy, low GI foods

The Mediterranean diet is a balanced way of eating that is recommended by doctors and health professionals. It has many studies backing its use for its health benefits and sustainable weight loss.

Because it is easy to follow, it is also a good option to lose weight, as it isn’t a diet that is too restrictive and difficult to follow.

Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:

• Harvard Medical School
• Osteoarthritis Foundation Internal
• Mayo Clinic
• American Heart Association
• Arthritis Foundation

Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

• Lower risk of cardiovascular events, coronary heart disease, (16, 17)
• Lower risk of coronary heart disease (18, 19)
• Lower risk of developing type 2 diabetes (20)
• Lower risk of breast cancer (21)
• Lower risk of obesity (22)
• Better cognitive function (23)

7 Day Low GI Diet Meal Plan

This meal plan will follow a Mediterranean-style diet with lower amounts of carbohydrates. Foods that are higher in carbs will be healthy choices like vegetables, fruits, legumes and beans.

Low GI Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

Snacks are recommended between meal times. Some great snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Each day contains less than 100g of carbs.

Low GI Diet Recipes

Day 1: Monday

Breakfast: Basil & Spinach Scramble

Nutrition

• Calories – 294
• Protein – 16g
• Carbs – 8g
• Fat – 24g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tbsp olive oil
• 100g cherry tomatoes
• 4 eggs
• 60ml milk
• handful basil, chopped
• 200g baby spinach
• black pepper

Instructions

1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can cannellini beans, drained and rinsed
• 150g pack tomatoes, quartered
• Handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Salmon Harissa Yogurt

Nutrition

• Calories – 485
• Protein – 48g
• Carbs – 34g
• Fat – 12g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

• 50g couscous
• 2 tbsp sultanas
• small bunch coriander, chopped
• 1 tsp ground cinnamon, plus a pinch
• 200ml hot vegetable stock
• 1 tbsp honey
• 1 tbsp olive oil
• 2 salmon fillets
• 1 tbsp harissa paste
• 170g Greek yogurt

Instructions

1. Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
2. Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
3. Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.

Day 2: Tuesday

Breakfast: Sardines on Toast

Nutrition

• Calories – 269
• Protein – 15g
• Carbs – 22g
• Fat – 13g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion
• 1 garlic clove, crushed
• 1 red chilli, chopped and deseeded
• 1 lemon, juice and zest
• 1 x 120g cans of sardines in olive oil
• 2 slices of brown bread
• small bunch of parsley, chopped

Instructions

1. Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
2. Add sardines and heat for a few minutes until warm.
3. Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Greek Salad Omelette

Nutrition

• Calories – 369
• Protein – 15g
• Carbs – 10g
• Fat – 21g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 4 eggs
• handful of parsley leaves, chopped
• 1 tbsp olive oil
• 1 red onion
• 100g cherry tomato,
• handful black olives
• 50g feta cheese, crumbled

Instructions

1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

Day 3: Wednesday

Breakfast: Berry Smoothie

Nutrition

• Calories – 207
• Protein – 15g
• Carbs – 27g
• Fat – 4g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 250g frozen berries
• 250g Greek yogurt
• 50ml milk
• 15g porridge oats
• 2 tsp honey (optional)

Instructions

1. Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.

Lunch: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g tomatoes, chopped
• 250g watermelon, cut into chunks
• 50g feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Dinner: Grilled Aubergine Slices with Hummus

Nutrition

• Calories – 552
• Protein – 17g
• Carbs – 49g
• Fat – 37g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

• 1 aubergine, sliced lengthways
• 2 tbsp olive oil
• 2 slices brown bread
• 150g hummus
• 50g walnuts, toasted
• 40g parsley, leaves chopped
• 100g cherry tomatoes, quartered
• juice ½ lemon

Instructions

1. Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
2. Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
3. Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.

Day 4: Thursday

Breakfast: Basil and Spinach Scramble

Lunch: Greek Salad

Nutrition

• Calories – 273
• Protein – 6g
• Carbs – 14g
• Fat – 24g

Prep & cook time: 5 minutes

Ingredients (for 2 people)

• 120g tomatoes, quartered
• 1 cucumber, peeled, deseeded, then roughly chopped
• ½ red onion, thinly sliced
• 16 Kalamata olives
• 1 tsp dried oregano
• 50g feta cheese, crumbled
• 2 tbsp olive oil

Instructions

1. Place all of the ingredients in a large bowl and lightly season.
2. Serve with wholemeal bread (optional)

Dinner: Chicken & Peach Fusion

Nutrition

• Calories – 384
• Protein – 26g
• Carbs – 20g
• Fat – 22g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 200g chicken breasts
• 2 tbsp olive oil
• 2 ripe peaches, stoned and cut into quarters
• 2 tsp red wine vinegar
• ½ tbsp clear honey
• ½ red chilli, finely chopped
• 55g bag herb salad
• 50g feta cheese, crumbled
• Broccoli/green beans to serve (optional)

Instructions

1. Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
2. Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
3. Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.

Day 5: Friday

Breakfast: Sardines on Toast

Lunch: Carrot, Orange & Avocado

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g bag rocket (arugula)
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can cherry tomatoes
• 4 eggs
• brown bread, to serve

Day 6: Saturday

Breakfast: Berry Smoothie

Lunch: Tomato & Feta Omelette

Nutrition

• Calories – 320
• Protein – 19g
• Carbs – 21g
• Fat – 20g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tsp olive oil
• 4 eggs, beaten
• 8 cherry tomatoes, chopped
• 50g feta cheese, crumbled
• mixed salad leaves, to serve (optional)

Instructions

1. Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Dinner: Moussaka

Nutrition

• Calories – 457
• Protein – 36g
• Carbs – 18g
• Fat – 24g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 500g lean beef mince
• 1 aubergine
• 2 tbsp tomato purée
• 2 tsp ground cinnamon
• 200g pack feta cheese, crumbled
• Fresh mint
• Brown bread, to serve (optional)

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
3. Sprinkle the feta and dried mint over the mince. Serve with toasted bread.

Day 7: Sunday

Breakfast: Basil and Spinach Scramble

Lunch: Moussaka (leftovers)

Dinner: Chicken & Avocado Salad

Nutrition

• Calories -396
• Protein – 31g
• Carbs – 15g
• Fat – 26g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 2 skinless chicken breast
• 2 tsp olive oil (1 for the salad)
• 2 tsp smoked paprika
• 1 avocado, diced
• ½ tsp red wine vinegar
• ½ tbsp parsley, chopped
• 120g tomatoes, chopped
• ½ red onion, thinly sliced

Instructions

1. Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
2. Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.

Low GI Diet Shopping List

This shopping list corresponds exactly to the 7-day diet plan, serving 2 people. No snacks are included.

Life After the Meal Plan

Find more recipes on our site

Your journey doesn’t end after 7 days of healthy low GI recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.