{"id":26204,"date":"2024-03-26T11:24:25","date_gmt":"2024-03-26T10:24:25","guid":{"rendered":"https:\/\/niskiig.pl\/delicious-one-day-1700-calorie-meal-plan-with-a-low-glycemic-index\/"},"modified":"2024-03-26T11:24:25","modified_gmt":"2024-03-26T10:24:25","slug":"delicious-one-day-1700-calorie-meal-plan-with-a-low-glycemic-index","status":"publish","type":"post","link":"https:\/\/niskiig.pl\/en-us\/delicious-one-day-1700-calorie-meal-plan-with-a-low-glycemic-index\/","title":{"rendered":"Delicious, one-day 1700 calorie meal plan with a low glycemic index"},"content":{"rendered":"\n

Maintaining stable blood glucose levels is a key element of health, especially for those dealing with insulin resistance or diabetes. It also affects the proper functioning of sex hormones, contributing to regular, healthy menstrual cycles. A low glycemic index diet is one of the tools that helps maintain stable blood glucose levels. Furthermore, a low glycemic index diet positively impacts well-being, reducing energy drops throughout the day often reported by patients diagnosed with insulin resistance. Therefore, I have prepared a nutritious and tasty one-day meal plan with a low glycemic index and glycemic load for you. Be sure to try it out and let me know in the comments how you liked it! <\/p>\n\n

Macros for the day:<\/p>\n\n

Carbs: 30%Protein: 25%Fats: 50%<\/strong><\/p>\n\n

<\/div>\n\n
\n\n
<\/div>\n\n

Breakfast<\/strong><\/h2>\n\n

Vegetable Omlette<\/strong><\/p>\n\n

Energy: 480 kcal, Protein: 20.2, Fat: 32.8, Carbs: 35.9, Carbohydrate Exchanges: 2.5, Glycemic Load: 8<\/p>\n\n

Ingredients:<\/strong><\/p>\n\n

    \n
  • 2 eggs<\/li>\n\n\n\n
  • Bell Pepper (65g)<\/li>\n\n\n\n
  • 1 tomato (130g)<\/li>\n\n\n\n
  • Broccoli Sprouts (1 tbsp, 8g)<\/li>\n\n\n\n
  • Olive oil (1 tbsp, 10g)<\/li>\n\n\n\n
  • Wholegrain rye bread (1 slice, 35g)<\/li>\n\n\n\n
  • Avocado (70g)<\/li>\n\n\n\n
  • salt and pepper<\/li>\n<\/ul>\n\n
    <\/div>\n\n

    Preparation:<\/strong><\/p>\n\n

      \n
    1. In a bowl, beat two eggs with a fork or whisk, season to taste.<\/li>\n\n\n\n
    2. Chop the bell pepper and tomato into small pieces.<\/li>\n\n\n\n
    3. Heat olive oil in a small pan over medium heat. Add the chopped bell pepper and saut\u00e9 for a few minutes until softened. Add the chopped tomato and cook for another 2-3 minutes, stirring gently. <\/li>\n\n\n\n
    4. Pour the beaten eggs over the vegetables. Gently stir to evenly distribute the vegetables. Reduce the heat if necessary. Cook the omelet for about 3-4 minutes until the eggs are set and the omelet is well-formed. Flip the omelet and cook for another 2-3 minutes.<\/li>\n\n\n\n
    5. While the omelet is cooking, you can toast the bread.<\/li>\n\n\n\n
    6. Remove the omelet from the pan and serve on a plate. You can top it with avocado slices or place the avocado on the toast. <\/li>\n\n\n\n
    7. Sprinkle with broccoli sprouts.<\/li>\n<\/ol>\n\n
      <\/div>\n\n
      \n\n
      <\/div>\n\n

      Snack<\/strong><\/h2>\n\n

      Almond chia pudding with strawberries<\/strong><\/p>\n\n

      Energy: 394 kcal, Protein: 13.5, Fat: 27, Carbs: 35.5, Carbohydrate Exchanges: 1.5, Glycemic Load: 1<\/p>\n\n

      Ingredients:<\/strong><\/p>\n\n

        \n
      • Chia seeds (45g)<\/li>\n\n\n\n
      • Strawberries (100g)<\/li>\n\n\n\n
      • Unsweetened almond milk (200g)<\/li>\n\n\n\n
      • Erythritol (1 tsp, 5g)<\/li>\n\n\n\n
      • Almond Flakes (20g)<\/li>\n<\/ul>\n\n
        <\/div>\n\n

        Preparation:<\/strong><\/p>\n\n

          \n
        1. In a container or jar, combine chia seeds, unsweetened almond milk, and erythritol. Mix well to combine the ingredients. <\/li>\n\n\n\n
        2. Set the mixture aside and let it sit for at least 30 minutes for the chia seeds to absorb and form a pudding-like consistency. You can also prepare this dish the night before and leave it in the refrigerator overnight. 3. Before serving, wash and slice the strawberries.<\/li>\n\n\n\n
        3. Transfer the prepared almond chia pudding to a bowl or jar.<\/li>\n\n\n\n
        4. Top with sliced strawberries and sprinkle with almond flakes.<\/li>\n<\/ol>\n\n
          <\/div>\n\n
          \n\n
          <\/div>\n\n

          Lunch<\/strong><\/h2>\n\n

          Mediterranean Penne Pasta<\/strong><\/p>\n\n

          Energy: 484 kcal, Protein: 35.8, Fat: 19.6, Carbs: 43.2, Carbohydrate Exchange: 3.1, Glycemic Load: 11<\/p>\n\n

          Ingredients:<\/strong><\/p>\n\n

            \n
          • Gi Pasta Penne (70g uncooked)<\/li>\n\n\n\n
          • Turkey breast (100g)<\/li>\n\n\n\n
          • Sundried tomatoes (60g)<\/li>\n\n\n\n
          • Black Olives (20g)<\/li>\n\n\n\n
          • Pumpkin seeds (10g)<\/li>\n\n\n\n
          • Arugula (60g)<\/li>\n\n\n\n
          • Paprica, salt, pepper, garlic powder, chilli-suggested spices for turkey<\/li>\n<\/ul>\n\n
            <\/div>\n\n

            Preparation:<\/strong><\/p>\n\n

              \n
            1. Cook the low glycemic index penne pasta according to the package instructions until al dente. Drain and set aside. The glycemic index (GI) of Polmak pasta is 38, with a cooking time of 7 minutes. Remember that when pasta is cooked al dente, its glycemic index is lower. <\/li>\n\n\n\n
            2. Cut the turkey breast into small pieces. Season to taste. Heat 1 tsp of oil from the sun-dried tomatoes in a saucepan over medium heat. Add the chopped turkey breast and cook for about 5-7 minutes until the meat is well-browned and fully cooked. Transfer the cooked turkey to a plate.<\/li>\n\n\n\n
            3. In the same saucepan, add the sun-dried tomatoes in oil (without excess oil) and black olives. Saut\u00e9 for a few minutes, stirring until the ingredients are heated through. Add the cooked penne pasta to the saucepan with the sauce and ingredients. Gently mix to combine. <\/li>\n\n\n\n
            4. On a plate, sprinkle with pumpkin seeds and arugula.<\/li>\n<\/ol>\n\n
              <\/div>\n\n
              \n\n
              <\/div>\n\n

              Dinner<\/strong><\/h2>\n\n

              Greek-style fresca salad<\/strong><\/p>\n\n

              Energy: 333 kcal, Protein: 8.4 Fat: 19.4 Carbs: 31, Carbohydrate Exchange: 2.7, Glycemic Load: 14<\/p>\n\n

              Ingredients:<\/strong><\/p>\n\n

                \n
              • Watermelon (250g)<\/li>\n\n\n\n
              • Feta cheese (50g)<\/li>\n\n\n\n
              • Cucumber (50g)<\/li>\n\n\n\n
              • Lettuce (25g)<\/li>\n\n\n\n
              • Red onion (50g)<\/li>\n\n\n\n
              • Flaxseed oil (1 tbsp)<\/li>\n\n\n\n
              • Lemon juice (1 tsp)<\/li>\n\n\n\n
              • Fresh mint (optional, for taste)<\/li>\n\n\n\n
              • salt, lemon pepper (suggested spices)<\/li>\n<\/ul>\n\n
                <\/div>\n\n

                Preparation:<\/strong><\/p>\n\n

                  \n
                1. Cut the watermelon and feta cheese into small cubes.<\/li>\n\n\n\n
                2. Slice the cucumber and onion into thin slices or half-slices.<\/li>\n\n\n\n
                3. In a bowl with lettuce, mix the chopped watermelon, feta cheese, cucumber, and red onion. Gently mix all ingredients. <\/li>\n\n\n\n
                4. Drizzle the salad with flaxseed oil and lemon juice.<\/li>\n\n\n\n
                5. Serve the Greek-style Fresca Salad immediately to keep the ingredients fresh and crisp.<\/li>\n<\/ol>\n\n
                  <\/div>\n\n
                  \n\n
                  <\/div>\n\n

                  This meal plan includes ingredients that have been shown in studies to have positive effects on carbohydrate metabolism:<\/strong><\/p>\n\n

                    \n
                  • Nuts and pumpkin seeds<\/strong> \u2013 Consumed at a dose of 50-60g per day, they have been shown to lower fasting blood glucose levels compared to those on a nut-free diet. Nuts, due to their protein and fiber content, positively impact the glycemic response. However, be mindful of the amount of nuts consumed on a weight loss diet \u2013 they are high in calories. Do not eliminate them, but consciously include them in your diet. <\/li>\n\n\n\n
                  • Broccoli sprouts<\/strong> \u2013 Like broccoli, they contain sulforaphane, a naturally active compound that has demonstrated anti-inflammatory properties in studies and improves insulin sensitivity.<\/li>\n\n\n\n
                  • Flaxseed oil <\/strong> \u2013 In a study conducted on women diagnosed with PCOS (polycystic ovary syndrome, often coexisting with insulin resistance), those who consumed alpha-linolenic acid for 12 weeks showed a significant reduction in insulin and insulin resistance markers. Remember to consume flaxseed oil cold and store it in a cool, dark place. Ground flaxseed is also a great choice! It is best freshly ground before consumption to reap the most benefits from fatty acids. <\/li>\n<\/ul>\n\n
                    <\/div>\n\n

                    Regardless of your diet, always remember to drink water! It is your ally in weight loss alongside fiber. <\/p>\n","protected":false},"excerpt":{"rendered":"

                    Maintaining stable blood glucose levels is a key element of health, especially for those dealing with insulin resistance or diabetes. It also affects the proper functioning of sex hormones, contributing to regular, healthy menstrual cycles. A low glycemic index diet is one of the tools that helps maintain stable blood glucose levels. Furthermore, a low […]<\/p>\n","protected":false},"author":3,"featured_media":26206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":["post-26204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes-en-us"],"_links":{"self":[{"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/posts\/26204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/comments?post=26204"}],"version-history":[{"count":0,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/posts\/26204\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/media\/26206"}],"wp:attachment":[{"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/media?parent=26204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/categories?post=26204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/niskiig.pl\/en-us\/wp-json\/wp\/v2\/tags?post=26204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}