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Gi diet

The right carbs for life

What is the Gi diet plan?

The Gi diet (Glycemic index) is nutritionally balanced and includes slow-releasing carbohydrates, helping you to feel fuller for longer. Say goodbye to cravings and hello to a new lease of life, with tasty delicious meals and improved energy levels.

Is the Gi diet plan for you?

If you are tired of feeling hungry on restrictive diets and want a plan that helps you lose weight healthily while keeping you satisfied, try our Gi diet.

How will the Gi diet plan work for you?

  • 1Battle cravings
  • 2Satisfy your appetite
  • 3Improved energy levels
  • 4Reduce risk of Type 2 diabetes
Tesco Diets gi diet plan with tasty delicious meals for a low gi diet

Start the Gi diet plan or Find your perfect diet plan

A taster of what your Gi diet could look like

  • Breakfast
  • Lunch
  • Dinner
  • Snack
If you are busy
Cereal with milk and mixed nuts
Cereal with milk and mixed nuts
  • 50g of wholegrain breakfast cereal with 100ml of semi-skimmed milk
  • Top with 1 chopped banana and 25g of mixed nuts & raisins
  • Cals
    435
  • Protein
    20g
  • Carbs
    61g
  • Fat
    13g
Vegetable soup with beans on toast
Vegetable soup with beans on toast
  • 1 bowl of vegetable soup of choice (around 200ml)
  • 2 slices of wholegrain bread spread with 1 ½ tsps of reduced fat olive spread
  • 1 small tin of baked beans (around 200g)
  • Cals
    415
  • Protein
    27g
  • Carbs
    56g
  • Fat
    10g
Mediterranean fish bake
Mediterranean fish bake
  • 1/2 packet of Young's Mediterranean fish bake
  • 4 new potatoes, boiled
  • 150g of broccoli
  • 125ml pot of low fat yoghurt
  • Cals
    425
  • Protein
    30g
  • Carbs
    63g
  • Fat
    7g
Rye crispbread with hummus
Rye crispbread with hummus
  • 2 rye crispbreads with 1 tbsp of reduced fat hummus
  • 6 cherry tomatoes
  • Cals
    150
  • Protein
    4g
  • Carbs
    24g
  • Fat
    4g
If you love to cook
Cereal with beans on toast
Cereal with beans on toast
  • 38g of wholegrain breakfast cereal served with 100ml of semi-skimmed milk
  • 1 slice of wholegrain bread spread with 2tsps of reduced fat olive spread
  • 1 small tin of baked beans (around 200g)
  • Cals
    465
  • Protein
    17g
  • Carbs
    64g
  • Fat
    17g
Chunky tomato and lentil soup
Chunky tomato and lentil soup
  • 1 serving of Chunky tomato and lentil soup (see recipe below)
  • 1 slice of wholegrain bread
  • 1 apple

  • Recipe Ingredients
  • 1 spray of cooking spray
  • 1/2 onion
  • 1 small carrot
  • 1 stalk of celery
  • 2 new potatoes, boiled
  • 1 pinch of oregano
  • 1 pinch of dried basil
  • 1 small tin of chopped tomatoes (227g)
  • 1/2 pint of vegetable stock
  • 38g of dried red lentils
  • Cals
    425
  • Protein
    26g
  • Carbs
    35g
  • Fat
    21g
Chicken and cashew nut stir fry
Chicken and cashew nut stir fry
  • 1 serving of Chicken and cashew nut stir fry (see recipe below)
  • 30g of brown rice (uncooked weight)
  • 1 orange

  • Recipe Ingredients
  • 1 tsp of vegetable oil
  • 100g of chicken fillet
  • ½ tsp of honey
  • 1 clove of garlic
  • 1 piece of root ginger (1cm or 0.5 inch)
  • ½ tsp of chilli
  • 1 small carrot
  • 75g of mange tout
  • 50g of sweetcorn
  • 1 tsp of soy sauce
  • 1/4 tsp of sesame oil
  • 1 tsp of lime juice
  • 1 tbsp of chopped fresh coriander
  • 4 unsalted cashew nuts
  • Cals
    420
  • Protein
    30g
  • Carbs
    50g
  • Fat
    15g
Onion and yoghurt dip
Onion and yoghurt dip
  • Combine 4 tbsp of low fat plain yoghurt with 1 tsp of onion powder
  • Serve with 80g of carrot and 3 stalks of celery cut into sticks
  • 1 pear
  • Cals
    145
  • Protein
    8g
  • Carbs
    25g
  • Fat
    2g
If you prefer a bit of both
Porridge with sesame seeds and jam
Porridge with sesame seeds and jam
  • 50g of porridge oats, prepared with 200ml of semi-skimmed milk per pack directions
  • Top with 2 tsps of reduced sugar jam and 1 ½ tsp of sesame seeds
  • 1 banana
  • Cals
    450
  • Protein
    22g
  • Carbs
    74g
  • Fat
    9g
Roast beef, cheese and pickle sandwich
Roast beef, cheese and pickle sandwich
  • Spread 2 slices of wholegrain bread with 2 tsps of pickle or relish
  • Fill with 50g of roast beef, 25g of low fat cheese, and mixed salad laves
  • 1 orange
  • Cals
    445
  • Protein
    30g
  • Carbs
    55g
  • Fat
    14g
Bacon and spinach pasta
Bacon and spinach pasta
  • Recipe Ingredients
  • 50g of pasta, uncooked weight
  • ½ tsp of olive oil
  • 50g of onion, chopped
  • 1 clove of garlic
  • 75g of mushrooms
  • 2 balls of frozen spinach
  • 2 rashers of lean bacon
  • 1 pinch of mixed herbs
  • 1 small tin of chopped tomatoes (227g)
  • Cals
    425
  • Protein
    32g
  • Carbs
    55g
  • Fat
    8g
Crackers with peanut butter
Crackers with peanut butter
  • 2 wholegrain cracker or crispbread
  • 1 ½ tsp of peanut butter
  • Cals
    150
  • Protein
    5g
  • Carbs
    21g
  • Fat
    6g

How to make the Gi diet even more perfect for you

Medical & dietary requirements

You can customise your Gi diet plan using any of the options below.

  • Low Cholesterol
  • Low Sugar
  • Low Salt
  • Dairy Free
  • Fibre Plus
  • Meat Free
  • Heart Disease
  • Underactive Thyroid
  • Blood Pressure
  • Diabetes

Food Exclusions

Make your diet work for you by embracing the foods you love and removing the foods you don't like.

  • Milk
  • Soya
  • Pork
  • Shellfish
  • Eggs
  • Dairy
  • Fish
  • Many other exclusion options...
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