the glycemic index


Bread Lunch

The bread lunch consist, just like the whole wheat breakfast, of whole wheat bread or whole grain crackers. Garnish the bread with raw vegetables such as tomato, cucumber and lettuce. You could also eat a salad with a dressing of lean cottage cheese or yogurt (0% fat) with herbs or with raspberries, strawberries, kiwi and blackberries. These are the only fruits that doesn’t need not be eaten on an empty stomach because they hardly ferment. 20 minutes before a meal you may eat fruit or drink fresh juice.

Topping ideas for bread lunch

  • Slices tomato, salt, pepper and chopped basil.
  • Cucumber slices, salt, pepper and a spoonful of low-fat yogurt seasoned with salt, pepper and chopped chives or dill.
  • Pepper strips with a dressing (without oil) and chopped marjoram.
  • Grated carrots with lemon juice, salt, pepper and chopped parsley.
  • Sugar-free jams, syrup or fruit compote without sugar (such as apple compote).
  • Low-fat yogurt or cottage cheese (0% fat) with sugar-free jam or strawberries, kiwi, blackberries or raspberries.
  • Low-fat yogurt or cottage cheese (0% fat) with cereal, optionally flavoured with sugar-free jam or fruit compote without sugar.

The fruit lunch

The breakfast has been a few hours ago and the stomach is empty. Therefore, you aare now allowed to eat a fruit lunch. All fruits are allowed, except grapes and bananas because they contain too many carbohydrates and therefore have a high glycemic index. Optionally, the fruit can be blended with a bit of low-fat yoghurt or curd cheese (0% fat). Do not add sugar, but if preferred, use artificial sweeteners. In Phase 2, you may mix the fruit with nuts or almonds.

The ‘fat’ lunch

This is a plain meal that can consists of cheese, meat or meat products, hard boiled eggs or fish. You are allowed to eat anything as long as there are no carbohydrates or sugar in it. A salad is a delicious lunch dish. Keep the salad in a lunch box, seperate from the dressing until you eat. Stir the dressing at latest in the salad. Be careful with dairy products (especially in Phase 1), because they contain a small amount (3-4%) of carbohydrates. It is not wise to eat fruit or drink fruit juices with a fat lunch, not even in Phase 2.

Generously filled salad

Prepare a salad, for example, green lettuces, carrot, cucumber, tomato, pepper, courgette, cooked green beans and spring onions. Fill the salad with the following products:

  • hard boiled or poached eggs
  • cubes (hard) cheese such as feta cheese, parmesan or blue cheese
  • slices of meat such as ham, roast beef, uncooked ham, rolled roast or beef sausage
  • smoked fish such as salmon, halibut and trout
  • salted or pickled herring

Tea, coffee, water and wine: In Phase 1, you are allowed to drink wine. However, limit the amount to one glass and drink the wine halfway through the meal. You can drink water and weak (herbal) tea as much as you want. Coffee contains no carbohydrates, but the caffeine stimulates the pancreas and therefore insulin production. For that reason preferably drink decaffeinated coffee or cereal coffee.  

The Montignac-lunch consists preferably of fruit or carbohydrates. But also a fat/protein-lunch is delicious, like a generously filled salad with eggs.