Lose Weight Low Glycemic Recipes

Low GI Recipes

If you aim to eat healthily with a low GI diet, these low GI recipes for breakfast, lunch, and dinner, along with a tempting selection of desserts, if you have sweet tooth, will help you to stay on track.

Diabetes drove the creation of the glycemic index (GI). It is an index of foods that is considered a great asset for type 2 diabetics to help them with their diet to balance their blood sugar levels. However, the GI Index is not just for diabetics, it's beneficial for all of us.

Choosing foods that have a low glycemic index can help you to lose weight because you will feel fuller for longer, with fewer hunger twinges, mood swings and energy dips. But even if you do not need to lose weight, a low GI diet will help you to stabilize the body's production of insulin and help you to avoid developing insulin resistance, which can potentially lead to life threatening disease such as diabetes, heart attacks and strokes.

V - low GI vegetarian recipes;

E - easy low GI recipes;

LC - low carb low GI recipes;

LSF - healthy low GI recipes (low in saturated fat);

D - diabetic recipes.

Low GI Breakfast Recipes

Vegetable Frittata Recipe V E LC D

Total time: 25 min. 143 calories per serving. Ingredients: leek, cauliflower, white mushrooms, eggs, dried basil, fresh rosemary, Parmesan cheese, butter.

Chorizo and Sun Dried Tomato Omelette Recipe

Chorizo and Sun Dried Tomato Omelette E LC D

Total time: 20 min. 237 calories per serving. Ingredients: eggs, garlic, dried crushed chillies, butter, sun-dried tomatoes, chorizo, oregano.

Egg White Mushroom Omelette V E LC LSF D

Total time: 15 min. 120 calories in one serving. Ingredients: egg whites, mushrooms, spring onions, Parmesan cheese, coriander, butter and olive oil.

Asparagus Frittata Recipe V E LC D

Total time: 20 min. 191 calories per serving. Ingredients: asparagus, onions, eggs, soft goat's cheese, thyme, butter.

Seafood Omelette E LC D

Total time: 25 min. 254 calories. Ingredients: king prawns (shrimps), olive oil, eggs, cheddar cheese, garlic, dried crushed chillies, butter, fresh basil.

Egg White Zucchini Frittata V E LC LSF D

Total time: 20 min. 107 calories per serving. Ingredients: egg whites, zucchini or courgette, cottage cheese, spring onion, parsley, olive oil.

Spinach Frittata Recipe V E LC D

Total time: 25 min. 200 calories, 3g of net carbs. Ingredients: eggs, feat cheese, spinach, dried oregano, olive oil.

Low Glycemic Index Recipes for Lunch

Low GI Salads:

Chicken Caesar Salad E LC D

Total time: 30 min. 242 calories. Ingredients: chicken breast, lettuce, Parmesan cheese, anchovy (optional), olive oil, lemon juice, mayonnaise, garlic, Dijon mustard, Tabasco sauce.

Chicken Fajita Salad E LC D

Total time: 20 min or 1 hour 20 min (to marinate the chicken - optional). 258 calories. Ingredients: chicken breast, green pepper, onion, guacamole, salsa, sour cream, lettuce, etc.

Avocado Salad Recipe E LC D

Total time: 15 min. 248 calories. Ingredients: avocado, back bacon, tomato, lettuce, parsley, onion, olive oil, lemon juice, Dijon mustard, ground cumin, vegetable stock.

Shrimp and Asparagus Salad E LC LSF D

Total time: 20 min. 330 calories. Ingredients: shrimps or prawns, asparagus, rocket leaves, lemon juice, olive oil, light mayonnaise, egg, capers, Dijon mustard, fresh tarragon.

Tuna Nicoise Salad E LC D

Total time: 15 min. 254 calorie. Ingredients: can of tuna, tomato, red onion, green or black olives, eggs, lettuce, parsley, olive oil, lemon juice, garlic, capers.

Aubergine or Eggplant Salad V E LC D

Total time: 26 min. 199 calories. Ingredients: aubergine or eggplant, Parmesan cheese, olive oil balsamic vinegar, sweetener, parsley, garlic, crushed chilli flakes.

Radish Salad V E LC LSF D

Total time: 10 min. 110 calories. Ingredients: yellow pepper, garlic, radishes, spring onion, lettuce, olive oil, balsamic vinegar, Dijon mustard, sweetener.

Cold Green Bean Salad V E LC LSF D

Total time: 10 min. 138 calories. Ingredients: green beans or French beans, olive oil, dried marjoram, red onion, vegetable stock, lemon. Vegetarian.

Low GI Soup Recipes:

Avocado Soup Recipe V E LC LSF D

Total time: 5 min. 197 calories per serving. Ingredients: Hass avocado, low fat cottage cheese, lime juice, chives, cucumber, ground cumin.

Spinach Soup V E LC LSF D

Total time: 20 min. 106 calories per serving. Ingredients: fresh spinach, cauliflower, onion, garlic, ground nutmeg, olive oil, sour cream, vegetable stock.

Italian Meatball Soup E LC D

Total time: 30 min. 248 calories per one serving. Ingredients: extra lean minced meat, egg white, canned chopped tomatoes, celery, spring onion, green pepper, garlic, basil, thyme, oregano, etc.

Chicken and Cauliflower Soup E LC LSF D

Total time: 20 min or 1 hour 10 min. 133 calorie per serving. Ingredients: chicken leg, ham, onion, cauliflower, garlic, ground sage, vegetable stock, parsley, etc.

Chicken and Vegetable Soup E LC LSF D

Total time: 25 min or 1 hour 10 min. 133 calories per serving. Ingredients: chicken leg, red pepper, spring onion, peas, vegetable stock, garlic, dried oregano, thyme, parsley.

Italian Fish Soup E LSF D

Total time: 25 min. 294 calories per one serving. Ingredients: celery, leek, garlic, fennel, red chilli, thyme, olive oil, white wine, white fish (cod, haddock, monkfish), raw prawns and mussels.

Olive Garden Minestrone Soup V E LSF

Total time: 30 min. 230 calories in 1 serving. Ingredients: onion, olive oil, zucchini, green beans, celery, garlic, red kidney beans, navy beans, small shell egg pasta, spinach, parsley, oregano, etc.

Sweet Potato Soup V E

Total time: 25 min. 170 calories per one serving. Ingredients: sweet potatoes, celery, carrot, olive oil, onion, Thai curry paste red or green, vegetable stock, reduces fat coconut milk.

La Madeleine Tomato and Basil Soup Recipe

La Madeleine Tomato and Basil Soup V LC D

Total time: 50 min. 90 calories in one serving. Ingredients: tomatoes, tomato juice, chicken or vegetable stock, basil, cream fraiche, butter.

Italian Minestrone Soup V E LSF

Total time: 30 min. 164 calories per serving. Ingredients: can of chopped tomato, carrots, leek, celery, onion, zucchini, cabbage, small shelled egg pasta, olive oil, vegetable stock, garlic, rosemary, etc.

Carrot Ginger Soup V E LSF

Total time: 30 min. 141 calories per serving. Ingredients: onion, oilve oil, parsnip, celery, root of ginger, curry powder, vegetable stock, low fat yogurt, coriander.

Beef and Barley Soup LSF D

Total time: 2 hours 15 min or 45 min if you use a pressure cooker. Ingredients: beef, carrot, celery, onion, leek, pearl barley, garlic, chilli (optional), parsley.

Low GI Dinner Recipes

Baked Chicken Thighs E LC LSF D

Total time: 55 min. 350 calories per serving. Ingredients: chicken thighs, lemon, garlic, olive oil, basil, small glass of white wine.

Lemon and Feta Cheese Baked Chicken E LC D

Total time: 1 hour. 410 calories per serving. Ingredients: chicken breast, feta cheese, lemon, garlic, olive oil, fresh mint leaves, tarragon, kalamata olives.

Gourmet Beef Burgers E LC

Total time: 12 min. 387 calories per serving. Ingredients: extra lean minced beef, spring onion, parsley, basil, garlic, egg white, tomato, olive oil, lemon juice, lettuce.

Rosemary Roasted Chicken LC LSF D

Total time: 1 hour 55 min (time depends on the chicken size). 306 calories per serving. Ingredients: organic or free range chicken, fresh rosemary, garlic, olive oil.

Cod Baked with Vegetables E LC LSF D

Total time: 50 min. 357 calories. Ingredients: cod fillets, fennel, red pepper, tomatoes, garlic, onion, dried thyme, olive oil.

Salmon Fillet with Sauteed Zucchini E LC LSF D

Total time: 30 min. 313 calories per serving. Ingredients: salmon fillets, reduced fat sour cream, lemon juice, fresh dill, parsley, zucchini(courgette), garlic, olive oil.

Turkey Burgers with Lettuce Salad E LC LSF D

Total time: 30 min. 248 calories. Ingredients: minced turkey breast, egg white, tomato, spring onion, parsley, garlic, English mustard, romaine lettuce.

Pork and Mushroom Salad E LC D

Total time: 30 min. 376 calories per serving. Ingredients: pork loin steak, Portobello mushrooms, watercress, olive oil, garlic, spring onion, dried thyme, English mustard, vegetable stock, etc.

Lemon and Herb Roasted Chicken E LC LSF D

Total time: 1 hour 55 min (time depends on the chicken size). 306 calories. Ingredients: organic chicken, parsley, dried marjoram, garlic, lemon, olive oil.

Lamb Curry and Cauliflower Rice E LC LSF D

Total time: 1 hour 10 min. 326 calories per serving. Ingredients: lamb fillet, spinach, garlic, spring onion, ground ginger, cumin, coriander, turmeric, chilli powder, tomato, tomato puree, olive oil.

Thai Red Chicken Curry LC D

Total time: 30 min. 373 calories. Ingredients: chicken breast, reduced fat coconut milk, coconut oil, Thai red curry paste, lime juice, lemon grass, mangetout, broccoli raab, zucchini, etc.

Warm Goat's Cheese Salad V E LC

Total time: 20 min. 437 calories. Ingredients: Chevre Blanc goat's cheese, lettuce, zucchini (courgette), red pepper, dry thyme, olive oil, balsamic vinegar, Dijon mustard, sweetener.

Steak Fajita Recipe LC D

Total time: 15 min or 1 hour 15 min (if to marinate meat). 287 calories. Ingredients: beef steak, Iceberg lettuce leaf, onion, green pepper, jalapeno pepper, salsa, guacamole, reduced fat sour cream, etc.

Low Glycemic Recipes for Desserts

Low Carb Coconut Biscuits V E LC D

Total time: 30 min. 69 calories per one biscuit. Ingredients: ground almonds, coconut desiccated, egg whites, vanilla and almond extract, Amaretto, sweetener.

Low Carb Chocolate Brownies V E LC

Total time: 35 min. 274 calories per 1 brownie. Ingredients: dark chocolate, chopped and ground almonds, butter, eggs, baking powder, vanilla extract, sweetener.