When you eat according to the glycemic index there is no proper glycemic index meal plan, although there are some things to keep in mind in order to get the most out of your efforts.
You sometimes hear that breakfast is the most important meal of the day, and it is! What you eat for breakfast has an impact on the glycemic index of the other meals during the day. The suggestions below can be substituted with other foods, but check the GI value!
Grapefruit, half or whole or An apple (take care when choosing fruit, some have a much too high GI value) A bowl of oatmeal porridge and milk
Try not to have fruit as a snack between meals, because many fruits have high GI values making them unsuitable for snack purposes. However, there are some fruits that have a low glycemic index, so if fruit is what you really want, pick those. But since you had that low glycemic index breakfast, it’s very likely you won’t feel the need to have snack!
Nuts are full of proteins, vitamins (especially E) and essential fatty acids, making them the perfect snack. But only a handful, or else you will overeat.
For lunch, the preferable choice is to bring your own lunchbox, since you then can make sure you get food with the right GI value. Fast food is not an option, having a high glycemic index. The lunch restaurant might be ok, but try to leave out rice, potatoes and overcooked pasta.
You must be sure to get all the nutrients you need, but as long as you have that in mind, you can choose whatever you want for dinner that has a low glycemic index.
Protein rich food do not have a glycemic index at all since they do not contain carbohydrates.