7-Day Low Glycemic Meal Plan
7-Day Low Glycemic Meal Plan
A simple and delicious blood sugar-balancing meal plan.
Our Low Glycemic Diet uses ingredients with a Glycemic Index score below 50. We've included three meals and two snacks daily to prevent blood sugar highs and lows.
Plenty of healthy fats, fiber, and protein further help to regulate blood sugar levels. Daily carbohydrates are below 150g, and can be increased by adding whole-grain side dishes to meals as needed. This meal plan is for 1 person but can easily be adjusted for more.
The following is a list of the recipes included in this plan.
Sweet Cherry Steel Cut Oats
Bok Choy & Mushroom Omelette
Carrot Cake Chia Pudding
Avocado Sweet Potato Toast with Poached Egg
Celery with Sunflower Seed Butter
Salt n' Vinegar Hard Boiled Eggs
Marinated Mixed Bean Salad
Toasted Walnuts
Apple with Almond Butter
One Pan Salmon with Green Beans & Roasted Tomato
Spaghetti Squash Chow Mein
Egg Roll in a Bowl
Slow Cooker Spaghetti Squash & Meatballs
Roasted Winter Vegetables with Tahini Drizzle
15 Minute Halibut with Dill Pesto
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#DairyFree #GlutenFree #LowGlycemic #SugarFree
This program was created with four key considerations:
Low Glycemic Index Foods
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan uses low glycemic foods with a score below 50 to optimize blood sugars and energy levels. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.
High Fiber
Adequate dietary fiber intake is associated with several health benefits including lower blood pressure, improved blood glucose control, and weight loss. This plan provides up to 40 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats and beans is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
Healthy Fats
Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.