The 3 Apple a Day GI Diet by Tammi Flynn

Author:Tammi Flynn
Language: eng
Format: epub
Publisher: HarperCollins Publishers
Published: 2005-01-15T00:00:00+00:00

PART VII

MEAL PLANS AND RECIPES

EATING AND COOKING WITH THE 3-APPLE-A-DAY GI DIET

The 3-Apple-a-Day GI Diet features seven days of planned meals tailored to your specific needs (one diet does not fit all). There are six levels starting at 1,200 and continuing to 2,500 calories.

The breakfast contains high-fibre carbohydrates and protein to raise and maintain your energy levels through the day. At the end of the day, your last meal is higher in protein and lower in carbohydrates to allow your body to rest at night. Once you reach your goal and are ready for maintenance, you can add more carbohydrates to your evening meal. But for now, keep it “light at night”.

Refer to Nutrient Chart for Fat Loss (The 3-Apple-a-Day GI Diet Nutrient Chart for Fat Loss) to determine your starting calorie and nutrient levels.

More than 100 delicious recipes to choose from!

You will not feel deprived on the 3-Apple-a-Day GI Diet. You will find satisfying main courses, delicious entrées, hearty breakfast items, healthy snacks, and much more. Each recipe provides a per-serving breakdown of calories, protein, carbohydrates, fat, fibre, and sodium.

That means you won’t have to wonder at the end of the day if you have consumed your 40/40/20 (40 per cent protein, 40 per cent carbohydrates, 20 per cent fat) recommendation. Or wonder if you spiked your blood sugar into orbit with high-GI foods that went right to your hips—since almost all the recipes in the meal plans are made up of low-GI ingredients. Because of the variety of food choices, some of the meal plans will vary slightly in protein, carbohydrates, and fat from the 40/40/20 recommendation.

If the recipe is provided in the book, its page number is given in the meal plan. Because calorie needs vary, make sure you check your menu to see if there are additional serving suggestions or additions to your recipe.

You may notice that some of the meals do not have an apple listed separately. These meals include dishes that contain apples in them.

Large-volume recipes

You’ll find several recipes termed “large-volume recipe”, which may help you prepare food ahead of time so you will have meals on hand. I suggest trying a few of these recipes and storing them in your refrigerator or freezer for later reheating. Many of the recipes freeze nicely. You can freeze food in freezer bags or plastic freezing containers. To ensure the quality and safety of the food, make sure the food has cooled before placing it in the freezer.

Glycaemic Index ranges

In the substitution list, most of the carbohydrate-containing foods have a GI number listed (see Chapter 7).

Variety is the spice of life—or not!

If you like variety in your meals, the meal plans offer seven different daily menus to satisfy those fickle taste buds. If your daily routine is busy and you prefer the simplicity of following the same one-day meal plan throughout the week, that’s perfectly acceptable, too.

For added interest, you may even want to mix and match the meals from different days or use the Substitution List (The 3-Apple-a-Day GI Diet Substitution List) to create your own meals.

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