For all main meals, start by filling up half your plate with non-starchy vegetables. This is anything green such as salad greens, broccoli and peas, but also carrots, tomatoes, peppers, mushrooms and most vegetables except parsnips, squash and swedes.
That leaves a quarter of your plate for protein-rich food. This is a portion of meat, fish or poultry that would fit into the palm of your hand.
If you are a strict vegetarian, you will need to eat more beans, lentils, soya products (such as tofu and tempeh), eggs, good quality dairy and Quorn than either meat eaters or pescatarians (those who eat vegetarian and fish) to achieve the sufficient protein. A serving size of tofu for a main meal is 160g – roughly three-quarters of a packet.
A plant-based diet can provide protein from beans, pulses, soya products, seeds nuts and whole grains.
Many of the chicken and fish recipes in your Library can be adapted by using tofu or a tofu steak instead, and a number of recipes feature beans and lentils.
Then there’s the final quarter for more carb-rich foods from potatoes to rice but, already you’re going for the lower GL versions – such as brown basmati rice, wholegrain bulgur and and wholegrain pasta.
Read the Report what to eat for lunch and dinner in your Library.
There are some main meal recipes in your Library but the book The Low GL Diet Cookcook, Patrick Holford & Fiona McDonald Joyce gives you a wide selection of really easy and delicious low GL recipes. All recipes are GL rated so if you eat from this book you’ll be fulfilling all these requirements for low GL living.