7-Day Low Glycemic Meal Plan (2025)
Complete Package Includes:
- ✓ 7 days of complete meal plans (breakfast, lunch, dinner, snacks)
- ✓ Comprehensive shopping list organized by category
- ✓ Sunday meal prep guide (2 hours total)
- ✓ Nutrition breakdown for each day
- ✓ Budget-friendly (under $80/week for 1 person)
This meal plan takes the guesswork out of low GI eating. Every meal is designed to keep blood sugar stable while providing complete nutrition—perfect for beginners or anyone seeking structure.
Weekly Overview
Daily Calories:
~1,800 calories (adjustable)
Macro Split:
30% protein, 40% carbs, 30% fat
Avg Daily GI:
Low (below 55)
Prep Time:
2 hours Sunday + 15 min/day
Complete 7-Day Meal Plan
Monday
~1,820 caloriesBreakfast (7:00 AM)
Steel-cut oats with berries, walnuts, and chia seeds
350 cal | 12g protein | GI: Low
Snack (10:30 AM)
Apple slices with 2 tbsp almond butter
220 cal | 6g protein
Lunch (12:30 PM)
Mediterranean quinoa bowl with chickpeas and vegetables
450 cal | 16g protein | GI: Low (53)
Snack (3:30 PM)
Greek yogurt (1 cup) with 2 tbsp flax seeds
180 cal | 20g protein
Dinner (6:30 PM)
Baked salmon with roasted broccoli and cauliflower, small sweet potato
520 cal | 42g protein | GI: Low-Medium
Evening Snack (8:00 PM - optional)
1 oz dark chocolate (70%+)
100 cal | 2g protein
Tuesday
~1,790 caloriesBreakfast
Vegetable omelet (3 eggs) with sourdough toast and avocado
420 cal | 28g protein
Snack
Handful of mixed nuts (1 oz)
170 cal | 5g protein
Lunch
Lentil and vegetable soup with side salad
380 cal | 18g protein | GI: Low (32)
Snack
Carrot and cucumber sticks with hummus (¼ cup)
150 cal | 6g protein
Dinner
Grilled chicken breast with barley pilaf and roasted vegetables
520 cal | 46g protein | GI: Low (28 for barley)
Evening Snack
Berries with whipped cream (½ cup berries)
150 cal | 2g protein
Wednesday
~1,850 caloriesBreakfast
Greek yogurt parfait with berries, granola, and chia seeds
360 cal | 24g protein
Snack
2 hard-boiled eggs
140 cal | 12g protein
Lunch
Whole wheat pasta salad with grilled chicken, vegetables, olive oil dressing
480 cal | 32g protein | GI: Low (48)
Snack
Energy ball (2 pieces)
240 cal | 8g protein
Dinner
Baked white fish with quinoa and steamed green beans
480 cal | 38g protein | GI: Low (53)
Evening Snack
Cottage cheese (½ cup) with cherry tomatoes
150 cal | 14g protein
Thursday - Sunday Summary
Days 4-7 follow similar patterns with variations to prevent boredom. Each day includes:
Breakfast Rotations:
- Steel-cut oats variations
- Egg-based meals
- Greek yogurt parfaits
- Whole grain toast combos
Lunch/Dinner Mix:
- Grain bowls (quinoa, barley)
- Protein + roasted vegetables
- Soups and stews
- Salads with protein
Complete Shopping List
Print this list for your weekly grocery run. Quantities are for 1 person for 1 week.
Proteins
- □ 4 chicken breasts
- □ 2 salmon fillets (6 oz each)
- □ 1 white fish fillet
- □ 18 eggs
- □ 32 oz Greek yogurt (plain)
- □ 16 oz cottage cheese
- □ 2 cans chickpeas (15 oz)
- □ 1 lb dry lentils
Vegetables
- □ 2 heads broccoli
- □ 1 head cauliflower
- □ 2 bell peppers
- □ 3 cups spinach
- □ 2 cups mushrooms
- □ 4 tomatoes
- □ 2 cucumbers
- □ 4 carrots
- □ 1 bag mixed salad greens
- □ 1 lb green beans
Fruits
- □ 2 pints mixed berries
- □ 4 apples
- □ 3 avocados
- □ 2 lemons
Grains & Starches
- □ 2 cups steel-cut oats
- □ 2 cups quinoa
- □ 1 cup barley
- □ 1 lb whole wheat pasta
- □ 1 loaf sourdough bread
- □ 2-3 medium sweet potatoes
Pantry Staples
- □ Olive oil
- □ Almond butter
- □ Mixed nuts (almonds, walnuts)
- □ Chia seeds
- □ Flax seeds
- □ Hummus
- □ Dark chocolate (70%+)
- □ Vegetable broth
- □ Spices (garlic, cinnamon, etc.)
Estimated Cost
Sunday Meal Prep (2 Hours)
Hour 1: Cooking
- Start grains: Cook 4 cups quinoa + 2 cups barley (set timers)
- While grains cook: Chop all vegetables for the week
- Roast vegetables: 2 trays at 400°F for 25 minutes
- Hard-boil eggs: 12 eggs (set timer for 10 min)
- Make lentil soup: Full batch (freezes well)
Hour 2: Portioning & Storage
- Portion grains: 1-cup containers (8 total)
- Pack snacks: Pre-portion nuts into bags
- Prep overnight oats: 3 jars for easy mornings
- Make energy balls: Batch of 12
- Label everything: Date all containers
Meal Planning Success Tips:
- Flexibility is key: Swap similar items (salmon ↔ chicken, quinoa ↔ barley)
- Batch cook on weekends: Saves 30+ minutes daily during the week
- Use leftovers strategically: Dinner proteins become lunch the next day
- Keep emergency foods: Canned tuna, frozen vegetables, eggs always on hand
- Adjust portions: This plan is 1,800 cal - add/subtract snacks as needed
- Stay hydrated: Drink water with every meal (not included in calories)