Low Glycemic Index

Low Glycemic Index

This incredibly successful lifestyle change helps control your blood sugar and cholesterol levels, thus diminishing your risk of heart disease and diabetes. You won't feel hungry with this healthy weight loss plan! Please ensure to purchase as much organic as you can try to refrain from processed or foods with chemicals. We can also chose to replace one of the meal with a meal replacement shake preferably breakfast. Learn more about the best replacement shake here http://www.befitwithrob.com

Day 1

·                         Breakfast
40 g bran flakes with 250 ml skim milk or the milk of your choice and 1 tbsp. blueberries

·                         Morning snack
1 kiwifruit

·                         Lunch
170 g grilled chicken breast; 200 g steamed vegetables (broccoli, cauliflower, green beans)

·                         Afternoon snack
1 small oat bran muffin

·                         Dinner
170 g roast lamb seasoned with rosemary and thyme, with a side of one small baked potato, 60 g romaine lettuce, 1 small sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 2

·                         Breakfast
2 slices whole wheat bread with margarine, 1 kiwifruit

·                         Morning snack
1 peach

·                         Lunch
85 g whole-grain pasta with marinara sauce; 60 g iceberg lettuce with 1 tbsp. olive oil vinaigrette

·                         Afternoon snack
2 whole wheat crackers, 1/2 cucumber, 1 tsp. low-fat cottage cheese

·                         Dinner
170 g beef steak with sliced mushrooms, chopped onions, and a side of small red potato; 60 g iceberg lettuce, 1 tbsp. olive oil vinaigrette

Day 3

·                         Breakfast
50 g whole wheat cereal with 250 ml skim milk and 1 apricot

·                         Morning snack
1 tangerine

·                         Lunch
pilaf made with 110 g brown rice, 3 tbsp. sliced mushrooms, chopped onion and celery; 60 g romaine lettuce with 1 tbsp. olive oil vinaigrette

·                         Afternoon snack
150 g celery, carrot, and cucumber sticks

·                         Dinner
170 g grilled salmon fillet with a small side of whole-grain pasta; 60 g spinach, 1 sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 4

·                         Breakfast
1/2 grapefruit with 1 tbsp. mixed nuts

·                         Morning snack
1 small apple

·                         Lunch
85 g whole-grain pasta with tomato sauce; 60 g iceberg lettuce with 1 tbsp. olive oil vinaigrette

·                         Afternoon snack
1 small oat bran muffin

·                         Dinner
170 g roast lamb with rosemary and garlic, a side of small potato; 60 g romaine lettuce, 1 sliced tomato, and 2 tbsp. olive oil vinaigrette

Day 5

·                         Breakfast
200 g low-fat fruit yogurt, 2 plums

·                         Morning snack
1 small pear

·                         Lunch
salad made with 30 g fresh spinach, 30 g feta cheese, 80 g bell peppers, 100 g cherry tomatoes, and 2 tbsp. olive oil vinaigrette

·                         Afternoon snack
150 g celery and cucumber sticks

·                         Dinner
60 g grilled chicken breast stripes tossed with 60 g romaine lettuce, 1 small sliced tomato, 1/2 sliced zucchini, and 1 tbsp. low-fat dressing

Day 6

·                         Breakfast
45 g oatmeal with 100 g fresh strawberries

·                         Morning snack
75 g fresh cantaloupe

·                         Lunch
salad made with approx. 85 g tuna (canned in water), 60 g spinach, 1 sliced tomato, 1 tbsp. olive oil vinaigrette

·                         Afternoon snack
1 small artichoke salad

·                         Dinner
1 skillet-fried medium veal chop with 50 g Portobello mushrooms, garlic, and rosemary; 30 g fresh spinach, 30 g romaine lettuce, and 2 tbsp. olive oil vinaigrette

Day 7

·                         Breakfast
50 g whole wheat cereal with 250 ml skim milk and 1 kiwifruit

·                         Morning snack
75 g fresh cherries

·                         Lunch
85 g whole-grain pasta with tomato sauce; 60 g iceberg lettuce with 1 tbsp. low-fat dressing

·                         Afternoon snack
1 small oat bran muffin

·                         Dinner
170 g broiled tuna steak, seasoned with rosemary and thyme; 1 small side of baked potato; 200 g steamed green beans

Shopping List

·                         170 g beef steak

·                         230 g grilled chicken breast

·                         340 g roast lamb

·                         170 g salmon fillet

·                         170 g tuna steak

·                         1 medium veal chop

·                         200 g low-fat fruit yogurt

·                         0,75 L skim milk

·                         1 tsp. low-fat cottage cheese

·                         30 g feta cheese

·                         40 g bran flakes

·                         110 g brown rice

·                         3 small oat bran muffins

·                         45 g oatmeal

·                         340 g whole-grain pasta

·                         2 slices whole wheat bread

·                         100 g whole wheat cereal

·                         2 whole wheat crackers

·                         1 small apple

·                         1 apricot

·                         1 tbsp. blueberries

·                         75 g cantaloupe

·                         75 g cherries

·                         1/2 grapefruit

·                         3 kiwifruits

·                         1 peach

·                         1 small pear

·                         2 plums

·                         100 g strawberries

·                         1 tangerine

·                         1 small artichoke salad

·                         80 g bell peppers

·                         4 celery sticks

·                         300 g celery, carrot, and cucumber sticks

·                         100 g cherry tomatoes

·                         1/2 cucumber

·                         200 g green beans

·                         240 g iceberg lettuce

·                         200 g mixed vegetables (broccoli, cauliflower, green beans)

·                         6 tsp. sliced mushrooms

·                         2 onions

·                         50 g Portobello mushrooms

·                         6 small potatoes

·                         270 g romaine lettuce

·                         180 g spinach

·                         5 tomatoes

·                         1/2 zucchini

·                         1 tbsp. mixed nuts

·                         low-fat dressing, olive oil vinaigrette, margarine

·                         marinara sauce, tomato sauce, garlic, rosemary, thyme