Low glycemic meal plan ideas

Planning your meals ahead of time is the most important habit you can develop to manage your weight and keep your prediabetes and insulin resistance in check. Not only will it save you time and money, but you’ll have more control over your food choices and portion sizes while holding yourself accountable for your goals.

Moreover, the beauty of a low glycemic meal plan is that you can be as rigid or flexible as you want with your meals, and with endless ways to get creative in the kitchen, you’ll never get bored.

Create your own low glycemic meal plan

Let’s explore the low GI breakfast, lunch, dinner, snack, and dessert ideas below. Use these meals as inspiration when creating your own full 7-day meal plan and mix and match as you see fit. Print out the meal planner below to get started on low glycemic meal planning today.  

Low GI breakfast ideas

1. Chocolate Avocado Smoothie
   You don’t have to sacrifice on taste — even on your busiest mornings. A chocolate avocado smoothie provides the perfect balance of protein, fat, and natural sweetness to start your day the right way without spiking your blood glucose levels.
2. Egg & Toast Box
   This breakfast box contains two hard-boiled eggs, sliced berries of choice, and whole-grain toast. Top your toast with almond butter or peanut butter for additional protein.
3. Almond Butter Oatmeal
   For those mornings when time is on your side, opt for a bowl of peanut butter oatmeal. Oats are full of soluble fiber, i.e., fiber that attracts water and slows digestion, which will keep you full and satisfied all morning long. 
   
   

Lunch ideas

1. Roasted Broccoli Quinoa Salad
   While this salad takes a little extra time to prepare, it’s the simplest and easiest way to meet the daily recommended amount of vitamins and minerals as it’s loaded with protein, fiber, potassium, vitamin C and K.  
2. Pesto Chicken Quesadilla
   In under 15 minutes, you can have a simple yet tasty whole wheat quesadilla filled with chicken, kale, and shredded mozzarella. Add salsa or guacamole for even more flavor.
3. Shrimp Coconut Curry Soup
   Shrimp contains zero carbohydrates and has no value on the glycemic index. But if you’re not a fan of shellfish, you can easily swap for tofu or chicken.
   
   

Dinner ideas for low glycemic eating

1. Salmon Lettuce Wraps
   Wraps are easily customizable and you can choose a different one every week if not every day! Using lettuce instead of whole-grain tortillas also cuts down on your carbohydrate intake.
2. Chicken, Kale, & Avocado Bowl
   For a quick boost of nutrients like vitamin K, protein, and monounsaturated fat.
3. Chicken Lentil Soup
   Because lentils are high in fiber, potassium, and iron, they’re a great choice for managing blood pressure and cholesterol. Simply combine in a soup pot with water, seasonings, and non-starchy vegetables, and enjoy! 

Easy low glycemic snack ideas

1. Apple Cinnamon Bagel
   Spread plain cream cheese over a sliced gluten-free bagel and top with apples and cinnamon.
2. Non-Starchy Veggies & Hummus
   Non-starchy vegetables are high in fiber and low in carbohydrates, making them friendly foods for weight loss and prediabetes and insulin resistance. Slice and dice your veggies of choice and dip them in store-bought or homemade hummus.
3. Sunbutter Pumpkin Protein Balls
   For a no-bake snack that can last all week, opt for protein balls. These contain four ingredients: pumpkin, vanilla protein powder, sunflower seed butter, and oat milk. 
   
   

Dessert ideas 

1. Frozen Yogurt Covered Blueberries
   Combine fresh blueberries with plain Greek yogurt, place on a baking sheet, and freeze for at least 30 minutes. Transfer blueberrie to a freezer bag or freezer-safe container until you’re ready to eat.
2. Salted Peanut Fat Bombs
   This dessert contains four simple ingredients: natural peanut butter, coconut oil, sea salt, and stevia powder.
3. Dark Chocolate
   To satisfy your sweet tooth, opt for dark chocolate with at least 70% cocoa as this has the most antioxidants. 
   
   

Low GI grocery list

Everything you need for the low glycemic meals above. 

• Vegetables: Broccoli, kale, lettuce, spinach
• Fruits: Blueberries, avocado, pumpkin, apples  
• Legumes and Nuts: Lentils, hummus
• Whole Grains: Whole grain bread, oats, quinoa, gluten-free bagel + tortilla
• Lean Protein: Salmon, chicken, tofu, shrimp, eggs
• Dairy and Dairy Substitutes: Plain Greek yogurt, oat milk, almond milk
• Misc: Peanut butter, sunflower seed butter, almond butter, dark chocolate, cinnamon, chocolate, and vanilla protein powder
  
  

Ready for more low Gl meal plan ideas?

Grab Well + Easy’s Low GI Starter Kit today for easy-to-follow recipes you can add to your diet tomorrow. With our expert guidance, you’ll learn how to transition to low GI with ease and receive FREE access to new recipes weekly so you can stay creative in the kitchen.