Hannah Waterman's Low GI Diet - meal plans

placeholding invisible text

Average rating:

Any combination of these meals in a day will constitute a low GI diet.

You'll be consuming between 1,200 and 1,400 a day. Make sure you drink plenty of water - you can also drink tea, coffee, low-sugar fruit juices including tomato juice.

Breakfasts

1. 50g slice of toasted rye bread with 1tsp peanut butter. Plus medium apple, sliced, and 200ml unsweetened orange juice.
2. 30g Special K with skimmed milk. Plain low-fat yogurt with sliced peach.
3. 30g porridge oats, cooked, swirl of runny honey and 1tsp toasted hazelnuts.
4. Breakfast bruschetta - brush a slice of granary bread with olive oil and top with a sliced tomato and 3 mushrooms, sliced. Add a slice of low-fat bacon
if you like. Drizzle with 1tsp more olive oil and grill. Top bruschetta with a poached
egg. Serve with a 200ml glass of unsweetened grapefruit juice.

Lunches

1. Open sandwich, with prawns, mayo and squeeze of a lemon on 1 slice rye or pumpernickel bread.
2. Raw vegetable sticks with small pot low-fat cream cheese or cottage cheese.
3. Cold chicken breast, diced, served with mayonnaise and squeeze of lemon and 2tbsp couscous. Salad.
4. 2tbsp baked beans on 1 slice rye bread, toasted.
5. Minestrone or spinach soup served with 3 rye crackers.
6. 2 oatcakes spread with 3tsp peanut butter. Fruit.
7. 2 multi-grain Ryvitas with 2tbsp low-fat cottage cheese and a few
grapes.

Dinners

1. Steamed salmon with ribbons of courgette and carrot. Small baked sweet potato.
2. Small baked sweet potato filled with low-fat cottage cheese and chives.
3. Grilled plain fillet steak with corn-on-the-cob, mushrooms and green salad.
4. Small portion wholewheat spaghetti with 4tbsp tomato and veg sauce.
5. Grilled tuna steak with low-sugar apricot compote (e.g., St Dalfour fruit spread), steamed veg.
6. Lentil chicken curry - casserole diced chicken breast with green lentils, onions and stock, then add curry seasoning. Serve on plain boiled basmati rice.

Hannah Waterman's weight gain and loss in pictures

By Beth Ivory