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Low GL Daily Menu

In a break from my usual recipe format, I am presenting an entire day of low GL recipes on one page. Try preparing these three balanced meals with the included snacks and see how full you feel throughout the day. This whole day of meals falls well within the 35GL allowance for a low GL diet.

Breakfast (3GL) Scrambled eggs with smoked salmon and spinach.

Lunch (9GL) Tray-baked chicken breast with vegetables.

Dinner (10GL) Roasted tomato soup with Parmesan shavings, 2 cheese-flavoured oat cakes.

Snacks Baked apple with plain yoghurt (150g) and 1 tsp sunflower seeds (8GL), small bowl of mixed fruit salad sprinkled with 1 tsp mixed seeds (5GL).


Scrambled Eggs Recipe:


  • 2 large eggs

  • Smidge of cold water

  • Pinch of salt

  • Twist of black pepper

  • 1tsp coconut oil


  1. Mix the eggs, water, salt and pepper in a bowl and give it a good whisk until a light, airy texture is achieved.

  2. Melt the oil in a non stick pan and add the eggs.

  3. Gently fold the eggs with a wooden spoon until they are almost set.

  4. Serve on a slice of toasted rye bread with raw spinach leaves and top with smoked salmon slices.


Tray Baked Chicken with Veg

Serves 2


  • 4 skinless, boneless chicken

  • 2 large tomatoes

  • 1 large onion

  • 1 red pepper

  • 1 yellow pepper

  • 2 cloves of garlic

  • 2 sprigs of thyme

  • 1/2 tsp paprika

  • 1 tbsp balsamic vinegar


  1. Cut the tomatoes and onion into quarters

  2. Roughly chop the peppers

  3. Combine all ingredients into a baking pan and toss together

  4. Bake for 60 minutes on 180C


Roasted Tomato Soup with Parmesan Shavings

Serves 2


  • 500g of over-ripe tomatoes

  • 1 stick of celery, roughly sliced

  • 2 garlic cloves, finely chopped

  • 2 sprigs of tarragon

  • 1 tpsb olive oil

  • Handful of grated parmesan


  1. Heat oven to 200C

  2. Roughly chop tomatoes and place face-up on a baking tray

  3. Add garlic, herbs, celery and oil. Season with salt and pepper

  4. Bake in oven for 40 minutes until ingredients soften

  5. Transfer to a mixing bowl and blend to your desired consistency

  6. Serve in bowls and sprinkle grated parmesan over the top.

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