The following meal plans are examples of the different types of low-GI foods. You can mix/match/substitute other foods from the GI food lists. If there is a particular meal that you enjoy, feel free to eat it frequently. You can substitute any Transitions entree (with a salad or a side of vegetable) for your meals when your are crunched for time.
For best results you should wait six weeks before consuming andy foods from the moderate-GI food lists. If you find you are craving these items you eat them on occasions. (example: Pick one day a week and make that your day to enjoy moderate-GI food.)
MENS :
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NOTES:
NOTES:
* for added variety for your shakes-blend in any low-to moderate- GI fruit such as 1/2 C of berries, or 1-2 t flax meal or oatmeal , or try adding espresso or coffee to give you an extra boost(just remember when adding caffeine your body becomes more acidic and can cause an imbalance in the digestion process.)
* Cheeses can be nonfat or low-fat(2g. of fat or fewer per ounce)
*Yogurt can be nonfat or low-fat(1-2g of fat per 6 oz)
* You can substitute soy, almond and rice products for dairy products.
LOW GI-FOOD LIST
PROTEIN:
canadian bacon, Canned tuna, salmon, sardines(packed in water), chicken,turkey or hen (skinless),eggs or egg whites, liquid egg substitute, fresh fish(salmon, tuna, sardines, flounder,snapper, trout, etc.), Seafood(shrimp, scallops, clam, lobster, calamari, squid, octopus, mussels, etc.), Soy sausage(low fat), tofu/tempeh (firm not soft), turkey bacon(low-fat), turkey/chicken sausage(low-fat), veggie or garden burger (low-fat or nonfat) Lean veal.
Dairy & Substitutes: (cheese can have 0-2 g of fat per ounce)
Cheese(low fat or nonfat), Soy cheese (nonfat), Cottage cheese (1% fat), almond milk, nut milk, oat milk, skim or 1%milk, soy or rice milk(1% fat or nonfat, no sugar added), Yogurt or soy yogurt(1% fat or nonfat no sugar added)
Vegetables & Salad greens (potatoes have a higher GI so consume sparingly)
Alfalfa sprouts, artichokes, arugula, asparagus, avocado, bean sprouts, bell peppers(all), bok choy, broccoli, brussels sprouts, cabbage(red or white), cauliflower, celery collard greens cucumber, dandelion greens, eggplant , endive, green beans, hot peppers, jicama, kale,leeks lettuce (all types, mushrooms, okra, olives (limit 5), onions, parsley, radishes, sauerkraut ( no sugar added), snow peas, spinach, tomato juice ( no salt), tomato past, tomato sauce, tomato soup, vegetable juice(no salt), Vegetable soup(low fat), water chestnuts, watercress, yellow squash, zucchini, winter squash(acorn, butternut, spaghetti)
MED GI VEG: beets, fresh corn, cooked carrots, new potato, sweet potato, taro
High GI: raw carrots, parsnips, white potato(smashed, baked, boiled or fried), Pumpkin
FRUITS:
Low GI: Apples(fresh or dried), apricots(dried), banana,(less ripe), berries(blueberries,strawberries, raspberries, black berries, boysenberries), cherries, grapes, grapefruit, guava, honeydew, kiwi, kumquats, lemon, lychees , mandarin oranges, mango nectarine, orange peach pear pineapple plums pomegranate
Med GI: apricots, breadfruit, currants, papaya, raisins
High GI:Cantaloupe, dates(fresh), figs (fresh), watermelon
**Use medium and high Gi fruits on occasion.
Carbohydrates:
Beans low GI
Baked beans(no sugar added), beans(red, black, garbanzo lima, mung, pinto, soy), peas (green, black-eyed), lentils
Med GI: Bean thread (chinese noodles), buckwheat and other whole-grain noodles, cornmeal, couscous
High GI:bagels, cookies,doughnuts, millet, polenta (cooked) brown or white rice (boiled)
Grains: (Avoid all grains and cereals during the first 6 weeks)
Low GI:
barley(pearled or hulled), bran(oat, rice wheat), bread(100% whole wheat/heat fiber or low carb), buckwheat(kasha, groats), bulgur wheat, egg noodles, nuts, seeds, pasta(high protein , high fiber), brown rice (steamed), rye, spaghetti, udon, noodles
Cereals low GI Low car, high protein only
Med GI: all-Bran, Bran Buds, Cream of wheat(regular), muesli or granola(no sugar added) oatmeal.
High GI: Cheerios, grape nuts and all white flour products have a higher GI, so try to avoid them.
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