Mediterranean

7-Day Low GI
Meal Plan

The Mediterranean diet is one of the world’s oldest and

healthiest eating patterns and is associated with a reduced
risk of various lifestyle related diseases. The style of eating is
also linked to longevity making it one of the best diets as we
age. This healthy low GI Mediterranean meal plan focusses
on eating fresh whole foods such as low GI legumes and
grains, nuts and a wide variety of fresh and seasonal fruits
and vegetables. It also features fish, eggs, lean red meat and
chicken as well as healthy fats such olive oil.
What is the
glycemic index?
The Glycemic Index (GI) is a tool that
measures how carbohydrates affect our
blood glucose levels.

A low GI diet uses the glycemic index to

determine the quality of carbohydrates –
how quickly the body digests, absorbs and
metabolises them. It’s a scientifically proven way
to determine which carbohydrates
are healthiest for us.

Tested carbohydrate foods are given a score on

a scale of 1-100. Foods with a score of 55 and
under are low GI.

Each day’s menu provides approximately 8,700kJ daily and is based on the average energy and
nutrient requirements for weight maintenance in 18 – 65 year old adults who undertake light to
moderate levels of activity. Your energy requirements vary depending on age, activity, health status,
height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.

Please note the serving size listed is a guide only. Consider your own individual nutrient and
carbohydrate requirements and adjust the serving size as needed. If you are unsure of your
requirements consult an Accredited Practising Dietitian (APD) for advice.

TOP TIP

arb
Low GI vs Low C

Low GI and low carb are often confused, but it’s

important to remember that they are not the same.
‘Lower carbohydrate’ does not mean ‘lower GI’, as you
could eat a small amount of carbohydrate, but this may
still be a high GI food. Low carbohydrate looks at the
quantity of carbohydrates that are eaten, whereas low
GI looks at the quality of the carbohydrate and how your
body responds to it.
LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 3

Monday

Breakfast Dinner
Low GI breakfast frittatas Hazelnut, Chili and Garlic pasta

CLICK HERE FOR THE RECIPE

Lunch CLICK HERE FOR THE RECIPE

Chickpea and Fetta Salad

1 cup canned chickpeas mixed with SERVES: 4 TIME: 20 MINUTES

½ sliced cucumber, cherry tomatoes,
1/3 cup crumbled fetta cheese mixed
with fresh parsley, mint, olive oil and INGREDIENTS METHOD
lemon juice. Add either 100g canned • 400g spaghetti 1. Cook the spaghetti in a large
tuna or 2 tablespoons chopped • 1½ tablespoon olive oil saucepan of boiling water until al
walnuts and 1 serve of fruit. • 100g chopped hazelnuts dente. Drain, return to pan and
• 1 long red chilli, seeded and finely keep warm.

Dessert
chopped 2. Heat the oil in a non-stick pan
• 2 cloves garlic, thinly sliced over medium heat. Add the
• 1 bunch baby bok choy, trimmed hazelnuts, chilli and garlic and
Yoghurt with Pistachios and roughly chopped cook for 3-4 minutes, stirring
• 1/3 cup chopped flat leaf parsley regularly.
1 tub Greek yoghurt topped with • 2 teaspoon lemon juice 3. Remove from heat, stir through
2 tablespoon pistachios and drizzle • Cracked black pepper, to taste parsley, lemon juice and season
low GI honey. with pepper to taste.
4. Toss the hazelnut mixture through

Snacks
the pasta and serve.
Recipe courtesy of Nuts for Life.
1 piece of fruit (e.g. 1 medium orange
or banana or 2 kiwifruits).

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 4

Tuesday
Breakfast
Lunch
Muesli & Yoghurt
Black Bean Soup
1 tub of Greek yoghurt mixed with
1 teaspoon chia/linseeds and 1/4 cup
of muesli and 1 piece of fruit (e.g.
1 medium banana or 2 plums).

Dinner
Wholegrain Pizza

Low GI wholegrain wrap topped

with tomato paste, shredded lean
chicken, 1 cup grilled vegetables
(e.g. eggplant, zucchini) cherry
tomatoes, shredded cheese and
1 tablespoon pine nuts.

Dessert
CLICK HERE FOR THE RECIPE

Fruit & Cheese Platter

SERVES: 6 TIME: 9 HOURS

Snacks
INGREDIENTS at least 6 hours, or overnight.
Macadamia stuffed Dates • 1 tablespoon tomato paste Discard the soaking water once
• 1 onion, diced used. Rinse the beans.
• 1 teaspoon fresh thyme, chopped 2. Heat oil in a large soup pot. Sauté
• 1 teaspoon ground cumin the onion gently for 3 minutes or
• 1 tablespoon fresh coriander, until translucent. Add the thyme,
chopped cumin, coriander and garlic and
• 1 garlic clove, crushed cook for another 3 minutes.
• 2 carrots, finely diced 3. Add the beans, sweet potato,
• 1 red capsicum, finely diced carrots, corn, capsicum, stock and
• 6 tablespoon grated parmesan tomato paste. Cover the pot and
• 1 cup black beans slowly cook for 3 hours, checking
• 6 teaspoon natural yoghurt the liquid now and again, adding
• 400g sweet potato, diced extra water if it gets low.
CLICK HERE FOR THE RECIPE • 1 corn cob, kernels removed 4. Add the tamari and chipotle
• 1 tablespoon extra virgin olive oil sauce to taste, balancing the
• 3 litres vegetable stock flavours to your liking.
• chipotle sauce to taste 5. Serve the soup with a dollop
• 1 tablespoon tamari of natural yoghurt, chopped
coriander and a grating
METHOD of parmesan and a low GI
1. In a bowl stir the yoghurt into wholegrain bread roll.
300ml of water. Add the beans, This recipe and image have been reprinted with
add more water to ensure they permission from Dr Joanna’s Get Lean, Stay
Lean book. For more visit drjoanna.com.au
are well covered and soak for

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 5

Wednesday
Breakfast Lunch Dessert
1 cup fresh fruit salad mixed with
Greek Yoghurt with Tuna and Salad Wrap 1/2 cup ricotta cheese
Raspberries

Snacks
1 Low GI wholegrain wrap filled with
1 tub of Greek yoghurt mixed with 100g canned tuna, 1/4 avocado,
raspberries, 2 tablespoons toasted grated cheese and 2 cups salad 4 wholegrain crackers with hummus
almond slivers and cinnamon. Drizzle vegetables (e.g. lettuce, cucumber, and cucumber slices
with low GI honey. carrot, capsicum) and a bunch of
grapes

Dinner
Chicken Meatballs with pasta

METHOD
FOR THE MEATBALLS
1. Preheat oven to 180°C (fan forced)
and line a tray with baking paper.
2. Place all meatball ingredients
except the olive oil spray in a
bowl and mix well.
3. Scoop heaped tablespoons of
mixture and roll into balls and
place on the tray.
4. Spray the tray of meatballs with
the olive oil spray, then bake for
25 minutes until golden brown,
turning them mid-way to ensure
all sides get browned.

CLICK HERE FOR THE RECIPE

FOR THE SAUCE
1. Heat oil in a large high sided pan
over a medium heat. Add onions
SERVES: 4 TIME: 20 MINUTES carrot and celery and cook for
6-8 minutes, stirring until the
veggies soften slightly.
INGREDIENTS FOR THE SAUCE 2. Add the garlic and zucchini and
FOR THE MEATBALLS • 1 teaspoon extra virgin olive oil cook, stirring for another minute
• 500g chicken mince • 1 small brown onion, finely 3. Add the diced tomatoes and stir
• 1 garlic clove, peeled and grated chopped well, then bring to the boil.
• 1/4 cup low GI breadcrumbs • 1 small carrot, small dice 4. Reduce the heat to simmer for
• 1 tablespoon parsley, finely • 2 sticks celery, small dice 10-15 minutes until all the veggies
chopped • 2 garlic cloves, minced are cooked (add water if the
• 1 teaspoon Dijon mustard • 1 medium zucchini, small dice sauce is getting too thick or dry).
• 1 medium egg • 400g can no salt diced tomatoes 5. Add the meatballs, salt, pepper,
• Olive oil spray • 1 teaspoon Italian herbs and dried herbs and combine.
• ½ teaspoon salt • Divide the cooked pasta meatball
FOR SERVING • ½ teaspoon black pepper sauce and between four bowls to
• 320g pasta, cooked al dente • ¼ cup water (optional) serve.

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 6

Thursday
Breakfast Lunch Dessert
Tomato, Avocado and Bean Bruschetta on Fruit Smoothie
Scrambled Eggs on Toast Sourdough
1 cup dairy or nut milk blended with
2 slices of low GI wholegrain toast 2 slices of low GI sourdough 1 serve of fruit (e.g. a small mango or
topped with sliced tomatoes; ½ bread topped with 1/2 cup mashed mixed frozen berries).
avocado and 2 scrambled eggs and 1 avocado, crumbled fetta cheese,

Snacks
regular latte. cherry tomatoes, lemon juice topped
with 1/2 cup of canned beans
(e.g. Butter Beans) and fresh rocket Handful of nuts (30g) and 20g
leaves and a piece of fresh fruit. cheese.

Dinner
Lamb & Pearl Couscous Salad METHOD
1. Pre-heat oven to 180°C and line
2 baking trays with baking paper.
2. Mix olive oil with garam masala,
salt and pepper with the lamb in
a large bowl. Marinate for at least
30 minutes (and up to overnight).
3. Cut vegetables to a similar size
and place on a tray, adding the
beetroot last so it doesn’t bleed
onto the other vegetables.
Season and drizzle with olive
oil. Bake for 20-30 minutes, until
cooked through and brown.
4. Heat a large frying pan to a
medium-high heat and cook the
lamb for 2 minutes each side, until
CLICK HERE FOR THE RECIPE browned. Transfer to a baking
tray and bake for 6-7 minutes
(medium) or 8-9 minutes (well).
SERVES: 6 TIME: 20 MINUTES 5. Cover with foil and rest for at
least 10 minutes before carving.
6. Cook the couscous and rinse
INGREDIENTS • 1 Lebanese cucumber, quartered under cold water and drain,
FOR THE LAMB. then sliced transfer to a large bowl.
• 2 tablespoon Extra Virgin • 1/4 cup parsley, chopped 7. Add the vegetables and spinach
Olive Oil • 2 tablespoon chives, chopped to the couscous, giving it a toss.
• 2 tablespoon garam masala • 30g baby spinach then arrange on a platter and
• 400g lamb backstrap • 2 tablespoon toasted pine nuts place the sliced lamb on top.
8. To make the dressing, wisk
FOR THE COUSCOUS SALAD. FOR THE DRESSING. ingredients in a small bowl, to a
• 1 red onion • 1/4 cup tahini thick, creamy consistency.
• 2 lower GI potatoes • 1/3 cup water (optional) 9. Drizzle the dressing over the salad
• 2 carrots or sweet potato • 1 tablespoon low GI honey and meat, sprinkle with toasted
• 1 beetroot • 1 garlic clove crushed pine nuts and some extra parsley/
• 250g pearl couscous • Pinch salt and pepper chives. Serve immediately.

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 7

Friday
Breakfast Lunch
Overnight oats Braised Zucchini Cacciatore

CLICK HERE FOR THE RECIPE

Lunch
Cannellini Bean and
Vegetable Salad
CLICK HERE FOR THE RECIPE

SERVES: 1 TIME: 30 MINUTES

INGREDIENTS pinch of salt. Cook the zucchini

• 6 medium zucchinis on their cut sides, to colour then
• 5 tablespoon olive oil remove and add the remaining oil,
• 1 small brown onion, finely diced onion, garlic, chili, a good pinch of
CLICK HERE FOR THE RECIPE • 2 clove garlic, finely diced salt and cook over a medium heat
• Pinch dried chili, optional for 5 minutes to soften.

Dessert
• 2 tablespoon tomato paste 3. Next add the tomato paste and
• ½ cup white wine cook for another 1 minute then
• 2 400g tin cherry tomato add the white wine, cooking for
Fruit Pop • 1/3 cup pitted kalamata olives 1 minute longer before adding
• 1 400g tin cannellini beans, the cherry tomatoes and 1 cup of
Made with frozen fruits (e.g. mango or drained, rinsed well water. Bring to a simmer then stir
berries) blended with Greek yoghurt. • Handful each picked flat leaf through the zucchini, cover and
parsley & basil simmer for approx. 7 minutes.

Snacks
• 1 cup natural yoghurt, to serve You want the zucchini soft but not
falling apart.
Tzatziki dip with celery and carrot METHOD 4. Adjust the seasoning, stir through
sticks. 1. Cut the zucchini in half the olives and butterbeans,
lengthways then each half in half parsley and cook for 1 more
again to give you shorter pieces. minute.
Season with salt and pepper. 5. Serve the Cacciatore with basil
2. Place a large saucepan over a scattered over and natural
medium/high heat and add the yoghurt on the side.
olive oil, zucchini, and a good

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 8

Saturday
Breakfast Dinner
Baked Beans on Toast Baked salmon fillets served with Mediterranean potato
salad
2 slices toasted Low GI wholegrain
bread topped with a 220g can
(heated) baked beans and 1 serve of
fruit (e.g. bunch of grapes or 2 small
mandarins)

Lunch
Seared salmon and tzatziki
tasting plate

CLICK HERE FOR THE RECIPE

SERVES: 4 TIME: 35 MINUTES

CLICK HERE FOR THE RECIPE

INGREDIENTS METHOD
• 450 g Carisma potatoes 1. Place the potatoes in a large pot
• Serve with mixed green salad • 350 g fresh green beans, and fill with about 3cm of water.
leaves and olive oil and vinegar trimmed on a diagonal Bring to a boil, and cook for about

Dessert
• 1/2 cup sliced black olives, 15-20 minutes, or until potatoes
drained are tender. Throw in the green
1 cup fresh fruit salad • 2 cups fresh rocket beans to steam after the first 10
• 1/2 cup reduced fat feta cheese, minutes. Drain, cool, and then cut

Snacks
crumbled potatoes into wedges.
• 2 spring onions, (30g), cut on a 2. Transfer into a large serving bowl,
4 wholegrain crispbreads and diagonal and toss with fresh rocket.
40g cheese • 2 tbsp extra virgin olive oil (30ml) 3. Combine olive oil, red wine
• 1/4 cup red wine vinegar vinegar and mix to create
• 1 bunch fresh oregano leaves dressing.
4. Top with olives, crumbled feta,
spring onions, fresh oregano and
dressing, and toss to coat.

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LOW GI 7 DAY MEAL PLAN | MEDITERRANEAN 9

Sunday
Breakfast Dinner
Fig & Ricotta Toast Tray bake roast eggplant and sweet potato

2 slices of toasted low GI wholegrain

bread spread with 1/2 cup ricotta
topped with sliced figs, chopped
walnuts and drizzle low GI honey.

Lunch
Mixed Bean Salad

1 cup canned 4-Bean mix mixed

with 2 cups of salad greens, olives,
chopped tomatoes and sprinkle of
fetta cheese. Mix 2 tablespoons
hummus and olive oil & vinegar
for the dressing. Serve with low GI CLICK HERE FOR THE RECIPE
wholegrain pita or wrap.

Dessert
SERVES: 4 TIME: 35 MINUTES

Yoghurt with Mixed Berries INGREDIENTS onion wedges. Brush the veggies
• 1 medium eggplant, sliced 1cm with 3 tablespoons of oil and
1 tub yoghurt with mixed berries and thick rounds season with salt and pepper.
cinnamon • 2 medium sweet potato, sliced 3. Toss the chickpeas with 2
1cm thick rounds tablespoons olive oil, cumin and a

Snacks
• 1 red onion, cut into thick wedges little salt and pepper then scatter
• 1/3 cup olive oil onto the other tray.
• Salt, pepper 4. Roast both trays for approx. 20-
Pistachio & Raspberry • 1 tin chickpeas, drained, rinsed 25 minutes until the vegetables
muffins and dried are lightly coloured, cooked and
• 1/2 tablespoons ground cumin the chickpeas are crisp. You may
• 1 cup low fat natural yoghurt need to keep the chickpeas in for
• 1/2 tablespoons sumac another 5-10 minutes.
• 1 lemon 5. Combine the yoghurt, sumac,
• 1 clove garlic, crushed juice of ½ lemon and garlic in a
• 1 tablespoons pomegranate bowl, seasoning to taste with a
molasses little salt and pepper.
• Handful each mint, dill, picked 6. To serve, layer the roast veggies
• 1/4 cup each pepita and onto a tray or serving platter and
sunflower seeds, toasted scatter with the chickpeas.
7. Drizzle over the pomegranate
CLICK HERE FOR THE RECIPE METHOD molasses, spoon over the yoghurt
1. Preheat oven to 210C and line 2 and scatter with the herbs, seeds
baking trays with baking paper and serve with the remaining
2. Lay the sliced eggplant and lemon to squeeze over.
sweet potato onto one of the Recipe supplied by Chef Tom Walton.
baking trays and scatter the

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 The Glycemic
Index Foundation

For more than two decades the Glycemic Index Foundation has helped
people lead healthier lives by making a low GI lifestyle easy.

The Glycemic Index Foundation is an Australian not-for-profit health

promotion charity and with support from The University of Sydney and
Diabetes NSW & ACT, is the world authority on the glycemic index and its
health benefits.

OUR OFFICE PHONE US EMAIL US WEBSITE

26 Arundel St, and 61 2 9552 [email protected] www.gisymbol.com
Glebe, NSW, 2037 Australia 9882