What is our meal plan like?
So that you can get an idea of what our 7 day meal plans look like. Here is one day’s example meal plan for you to see and try…
Our golden rules to eating
The best approach to food we have found is to stick to these 8 golden rules:
- Eat little & often, ideally 3 meals and 3 snacks a day
- ‘Pair’ foods so that they will be tolerated better, “food pairing” is a term that we use in relation to the GD diet
- Eat high protein
- Eat good, natural fats
- Eat low amounts of unrefined complex starchy carbohydrates at every meal
- Bulk up meals with lots of vegetables & salad
- Drink plenty of water
- Go for a stroll
All the meals and snacks in this plan follow the 8 golden rules; they have been paired and follow the basis of eating little and often, high protein, high natural fats, low complex carbs, bulking up on vegetables and salad.
In order for this dietary advice to work you also need to follow the guidance around drinking plenty and going for a stroll after your main meal. We advise drinking a glass of water every time you eat and also one between each meal or snack. This is based on drinking around 3 litres of water a day which may sound like a lot to some, but a small glass of water with and between each time you eat will really impact your blood sugar levels and will assist with flushing any excess sugar from your system.
For more information on drinks, please read more here
Example meal plan – Day One
Ingredients: 1 small or ½ a large slightly green to yellow banana, 2 large eggs, butter or coconut oil, Greek full fat yoghurt, a few berries, almonds, seeds
Mash the banana, crack the eggs into a bowl and whisk. Add the mashed banana to the eggs and mix until blended. Heat a frying pan and add butter or coconut oil. Drop the batter into the pan (2 tbl sp per pancake), fry for 1 minute, or until the bottom of the pancake has browned slightly. Flip the pancake over (very gently as the mixture is fairly wet meaning the pancakes can break easily) and cook the other side. Serve warm with full fat Greek yoghurt, berries, nuts, seeds and add sweetener or agave nectar if you wish
Hummus and vegetable sticks
Spanish Frittata with grilled halloumi and salad
Makes 8 large servings. Ingredients; 300g leftover cooked new potatoes or boiled potatoes, 6 spring onions or 1 medium onion, olive oil for cooking, 3 tbsp finely chopped flatleaf parsley, 6 eggs, 100g ham (omit for vegetarian version), 100g grated cheddar, halloumi, rocket, baby spinach, cucumber, avocado and lemon juice.
Slice the cooked potatoes into thick slices. Top & tail the spring onions, then chop into small slices (or peel and dice the onion). Chop some ham (the recipe suggests 100g, but you can use as much as you’d like). Soften the onions in a pan with some olive oil on a low-medium heat, then add the sliced potatoes. Warm on a medium heat for a few minutes and ensure the onion and potatoes are spread evenly in the pan. Beat the eggs in a separate bowl. Add the ham and half of the grated cheese with the finely chopped parsley and plenty of salt and pepper into the egg and mix. Tip the egg mixture into the pan and cook on a medium-moderate heat for around 10 minutes, using a spatula to shape the edges of the frittata. Sprinkle grated cheddar on top and place under the grill to golden. Slice the halloumi and heat in a pan with a drizzle of olive oil. Serve a slice of frittata warm with slices of halloumi and a mixed green and avocado salad dressed in lemon juice. Leftover frittata can be eaten cold the following day.
Peanut butter and Granny smith
Slice a Granny smith apple into pieces and dunk into crunchy peanut butter (look for peanut butter with less than 6g total carbohydrate per 100g)
Serves 4-6. Ingredients: Olive oil for cooking, 500g Beef (or it tastes even better with minced pork and beef!) or Quorn mince, 1 large chopped onion, 2 cloves of crushed garlic, 1 grated courgette, 1 green and 1 red pepper sliced or chopped, 1 stick of chopped celery, 1 x 400g tin of chopped tomatoes, 500g tomato passata, 3 tbsp tomato purée, 1 tbsp Worcester sauce, 1 tsp dried mixed herbs, 1 beef oxo cube or beef stock pot, freshly ground salt & pepper and wholewheat spaghetti or courgetti (finely sliced, grated or spiralized courgette). Fresh basil to garnish and LOTS of grated cheese
Recipe *also suitable for the slow cooker: Heat some oil in a large sauté pan over low heat. Add onions and garlic, and soften. Turn the heat up to a medium heat and add the mince/Quorn. Once the mince has browned, add the courgette, peppers and celery, mixing them with the other ingredients until they start to soften. Pour in the tin of tomatoes and passata and stir well. Add the tomato purée, Worcester sauce, mixed herbs, stock cube and seasoning to taste. Cover the pan, and simmer over medium heat for 20 minutes. Serve with a small amount (40g dried weight) of wholewheat spaghetti or as much courgetti as you like (or you could mix courgetti and wholewheat spaghetti together). Garnish with fresh basil and plenty of grated cheese. Leftovers can be eaten another day or you could create a lasagne or chilli for a different meal
Optional Dessert ‘snack’ – after testing post meal blood sugar levels. Omit this snack if you are not hungry
Fluff milk jellies
To be made in advance into ramekins or glasses to avoid over indulging! Ingredients; sachet of sugar free jelly, boiling water and double cream
Make the jelly as instructed with boiling water. Once cooled but NOT set, pour in 150ml double cream and whisk with a hand whisk or blender. Once blended, pour the fluff mixture into small ramekins or glasses and refrigerate. Once chilled, enjoy!
To make more of a trifle, add a thin layer of the jelly to each glass and refrigerate to set, then add the remainder of the double cream to the leftover jelly to create the fluff mixture and pour on top of the set jellies. Refrigerate again so that the fluff sets on top of the layer of jelly. You could also add some more whipped cream and a shaving of chocolate or chopped nuts for a topping
Scottish oatcakes x 3 and cheese
Sweet sugar free low carb recipes
Within our membership area we have a few sweet treat recipes on our desserts & treats page which are sugar free and low carb. They are based on food pairing so they are suitable for sweet treat snacks which can help with your sweet cravings but not cause high blood sugar levels. We have recipes for brownies, bounty cake, lemon cake, summer pudding and lemon cheesecakes. Here is a recipe for peanut butter cookies…
- 250 grams peanut butter warmed
- 3 tbsp xylitol or erythritol sweetener
- 1 medium egg
- Preheat your oven to 180°c (fan)
- Add all the ingredients into a bowl
- Mix well so that the mixture combines and creates a big (but very soft) dough like ball
- Roll out balls of dough the size of walnuts and place on baking parchment paper on a baking tray
- Using a fork, gently press the dough ball to squash it and create a pattern on the cookie, then press the fork in the opposite direction to create a criss cross pattern
- Place cookies in the oven and bake for 10-12 minutes or until the edges are slightly browning
- Remove the cookies from the tray and lay on a wire cooling rack. Be careful with these cookies as they crumble easily!
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