Low GI Weight Loss Boot Camp - Day #4:
How to Make Quick and Tasty Meals That Your Taste Buds and Body Will Love!
Meals That Result in Long Term Weight Loss, and more Energy!You read in Day 2 about low, medium and high gi foods. Now here are some menu ideas that focus on the lower scale of the glycemic index. They are meals that we eat ourselves and the majority can be prepared and cooked in 30 minutes or less. Is your and your family’s health worth 30 mins per day? Breakfast
ideas
-Multigrain/
dark rye/ any of the low
gi breads toasted and topped with -Natural peanut butter and sliced banana/ or -Low fat cheese or -Hard boiled egg -Porridge made with wholegrain oats and milk (can top with banana or nuts or dried fruit) -Low GI Usana Shake (strawberry, chocolate or vanilla flavour) -Omelette with vegetables and 1 slice of low gi grain bread -Bowl of All Bran Lunch/
light
meals
A
selection of salads, here are some ideasMediterranean Handful of Mixed leaves 6 olives, ¼ cucumber 1 tomato quartered 3 slices of red onion 25g of low fat fetta cheese cut into bite sized blocks, dressing ideas below + 1 slice of low gi grain bread Chicken Handful of spinach/mixed leaves 100g of grilled chicken, 2 slices of avocado, 1 tomato quartered dressing ideas below + 1 slice of low gi grain bread Salmon Swap salmon with chicken in above menu Beetroot, Sweet Potato and Feta Salad (Try adding some salmon, tuna or grilled chicken for a dinner version 100g Beetroot fresh or can swap with a no sugar added tined version 1 small sweet potato 20g feta cheese 100g baby spinach/ mixed lettuce/ rocket 1/4 small red onion 1/4 avocado ** Add any salad you wish Chop the sweet potato into bite size pieces and steam for 15-20 mins or until done Chop the beetroot into bite size pieces Chop the feta into bite size pieces Chop the avocado into bite size pieces Slice the onion and add other salad Add the above into a large bowl, stir and add dressing. Dressing Ideas 1. 2 tablespoons of balsamic vinegar plus 1 teaspoon of olive oil 2. 2 tablespoons of white wine vinegar plus ¼ squeezed lemon plus 1 clove of garlic chopped 3. 1 tablespoon of pesto plus 1 tablespoon of low fat mayonnaise/ dijonaise (great for Sweet potato, feta and beetroot salad) Dinner
Ideas
-Stir
fries-Meat and vegetables (swap white potato to sweet potato) -Stews & chilli are great options -Salads -Soups Here are 2 recipes Stir Fry(serves 4) Ingredients 200g Frozen or fresh stir fry veg 1 onion 1 Capsicum (pepper) 250g chicken/prawns/tofu 250g fresh rice noodles or long grain brown rice or basmati rice Sauce 2 cloves of garlic Chilli, fresh or packaged (no preservatives) ½ lime Sweet chilli sauce 1-teaspoon sesame seed oil (optional) Heat wok or big frying pan with 1-2 tablespoons of olive oil. Cook chicken for 5 mins (if using prawns or tofu cook after the veg) Add onion and capsicum (pepper) for 2 mins Add remainder of vegIn the meantime pour the noodles into boiling water (hint boil water in kettle then add to a big bowl) Allow 2-5 mins to soften (depending on thickness) Mix sauce ingredients together When vegetables appear almost cooked add noodles and sauce. To speed up use frozen veg and thinner noodlesShould take 15-30 mins from preparation to serving Tip: Start to cook the rice before you start the stir-fry and the all up time to prepare and cook with be about 25-30 mins max. Salmon, Sweet Potato & Capsicum Salad(serves 4) Ingredients 1 small piece of salmon or any fish per person ½ Red or yellow Capsicum (pepper) per person Handful of baby spinach leaves per person Optional: avocado, red onion, courgette (zucchini) Dressing ½ lemon squeezed 100ml of white wine vinegar 1 clove of garlic Sprinkle of fresh or packaged (no preservatives) mint 1 tablespoon of honey Preheat oven to 180C Wrap fish in tin foil sprayed with olive oil, leaving enough of a gap to steam. Cook for 20 mins Chop up ½ sweet potato per person and steam/boil for 15 mins Chop capsicum and cook in the oven beside the fish for 10 mins Mix spinach and other vegetables into a bowl. When fish is done, cut into large bite size pieces, mix with veg, capsicum (pepper), sweet potato and dressing in a large bowl. Snack Ideas -1 piece of fruit such as apple, orang, plum, etc -Usana peanut butter crunch bar, Fibergy bar or Chocolate fusion bar link Eating Out Tips -Salad or sushi is great. Stick with grainy bread for sandwiches -Swap fries & pasta for salad or brown rice -Swap white potato to sweet potato Day 4 Task Plan your meals for the next 5 days... Take out a pen and paper, or type on your computer. Now plan your meals for the next five days, making sure to include low GI breakfasts, lunches and dinners To find out where you can buy the tasty, certified low GI Usana Nutrimeal shakes and bars Click here Until next time, Lou & Kathryn __________________________
Boot Camp Archive: Day 1, Day 2, Day 3 |