Baby Steps
Sample Medium GI Meals
| Blocks | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 2 | 1/2 c 1% cottage cheese 1/2 c blueberries 1/2 slice toast 2/3 t peanut butter | 2 oz beef 1 large salad 1 oz croutons 2/3 t olive oil red wine vinegar | 3 oz shrimp 1 tomato, sliced 6 olives 4 oz red wine |
| 3 | 2 eggs 2 soy sausages 1 kiwi 1 slice toast 1 t peanut butter | 1 c plain yogurt 2 T protein powder 1" square cornbread 1/2 T honey 1 t butter | 4 1/2 oz salmon 1 large salad 1/2 biscuit 1 t olive oil balsamic vinegar |
| 4 | 2 eggs 2 oz ham 1/2 blueberry muffin 1 c blackberies 4 macadamia nuts | 3 oz turkey 1 slice bread 1/2 c blueberries 1 c milk 4 t light mayo | 6 oz trout 6 T brown rice 1/2 c kidney beans 1 1/3 t olive oil cayenne, thyme saute with spices |
