Delicious, one-day 1700 calorie meal plan with a low glycemic index

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!

Macros for the day:

Carbs: 30%
Protein: 25%
Fats: 50%

Breakfast

Vegetable Omlette

Energy: 480 kcal, Protein: 20.2, Fat: 32.8, Carbs: 35.9, Carbohydrate Exchanges: 2.5, Glycemic Load: 8

Ingredients:

• 2 eggs
• Bell Pepper (65g)
• 1 tomato (130g)
• Broccoli Sprouts (1 tbsp, 8g)
• Olive oil (1 tbsp, 10g)
• Wholegrain rye bread (1 slice, 35g)
• Avocado (70g)
• salt and pepper

Preparation:

1. In a bowl, beat two eggs with a fork or whisk, season to taste.
2. Chop the bell pepper and tomato into small pieces.
3. Heat olive oil in a small pan over medium heat. Add the chopped bell pepper and sauté for a few minutes until softened. Add the chopped tomato and cook for another 2-3 minutes, stirring gently.
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.
5. While the omelet is cooking, you can toast the bread.
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.
7. Sprinkle with broccoli sprouts.

Snack

Almond chia pudding with strawberries

Energy: 394 kcal, Protein: 13.5, Fat: 27, Carbs: 35.5, Carbohydrate Exchanges: 1.5, Glycemic Load: 1

Ingredients:

• Chia seeds (45g)
• Strawberries (100g)
• Unsweetened almond milk (200g)
• Erythritol (1 tsp, 5g)
• Almond Flakes (20g)

Preparation:

1. In a container or jar, combine chia seeds, unsweetened almond milk, and erythritol. Mix well to combine the ingredients.
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.
3. Transfer the prepared almond chia pudding to a bowl or jar.
4. Top with sliced strawberries and sprinkle with almond flakes.

Lunch

Mediterranean Penne Pasta

Energy: 484 kcal, Protein: 35.8, Fat: 19.6, Carbs: 43.2, Carbohydrate Exchange: 3.1, Glycemic Load: 11

Ingredients:

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

Preparation:

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.
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.
3. In the same saucepan, add the sun-dried tomatoes in oil (without excess oil) and black olives. Sauté 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.
4. On a plate, sprinkle with pumpkin seeds and arugula.

Dinner

Greek-style fresca salad

Energy: 333 kcal, Protein: 8.4 Fat: 19.4 Carbs: 31, Carbohydrate Exchange: 2.7, Glycemic Load: 14

Ingredients:

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

Preparation:

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

This meal plan includes ingredients that have been shown in studies to have positive effects on carbohydrate metabolism:

• Nuts and pumpkin seeds – 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 – they are high in calories. Do not eliminate them, but consciously include them in your diet.
• Broccoli sprouts – Like broccoli, they contain sulforaphane, a naturally active compound that has demonstrated anti-inflammatory properties in studies and improves insulin sensitivity.
• Flaxseed oil – 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.

Regardless of your diet, always remember to drink water! It is your ally in weight loss alongside fiber.