Stop the Sugar Spike: Your 3-Day, Low-GI Eating Blueprint!

3-Day Low-GI Sample Meal Plan

This plan emphasizes whole foods, healthy fats, lean protein, and high-fiber, low-glycemic carbs. Remember to stay well-hydrated throughout the day, primarily with water.

Meal	Day 1 (Monday)	Day 2 (Tuesday)	Day 3 (Wednesday)
Breakfast	Overnight Oats: Rolled oats soaked in almond milk with chia seeds, topped with 1/2 cup of mixed berries and a sprinkle of walnuts.	Scrambled Eggs: 2 eggs scrambled with spinach, served with a side of half an avocado and a small slice of high-fiber sourdough toast.	Greek Yogurt Bowl: Plain Greek yogurt (high protein) mixed with ground flaxseed and 1/2 apple, diced and sprinkled with cinnamon.
Morning Snack	Small handful of almonds or pecans.	1 medium pear.	Small cup of cottage cheese.
Lunch	Lentil Soup: A hearty bowl of homemade lentil soup (high fiber) served with a small mixed green salad dressed with olive oil and vinegar.	Chicken & Veggie Wrap: Sliced grilled chicken breast wrapped in a whole-wheat tortilla with hummus, sliced cucumber, and bell peppers.	Black Bean Salad: Black beans, corn, diced tomato, onion, and cilantro mixed with lime juice and olive oil.
Afternoon Snack	Baby carrots with 2 tbsp of hummus.	1 hard-boiled egg.	A small orange.
Dinner	Baked Salmon: Baked salmon fillet seasoned with dill, served with a side of 1/2 cup of brown rice and steamed broccoli.	Turkey Chili: Ground turkey chili (made without added sugar) topped with a spoonful of plain Greek yogurt.	Stir-fry: Chicken or tofu stir-fry with a large variety of low-GI vegetables (cabbage, bok choy, mushrooms, snap peas), served with 1/2 cup of quinoa.

Pro-Tips for Success

1. Portion Control: Even low-GI foods should be eaten in mindful portions, especially grains and fruits. Focus on filling half your plate with non-starchy vegetables.

2. Fiber First: Try to start your meals with vegetables or salad whenever possible, as the fiber helps slow down the digestion of the rest of the meal.

3. Read Labels: Always check the ingredient list for hidden sugars (dextrose, sucrose, corn syrup, etc.) in sauces, yogurts, and prepared foods.

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