Tirzepatide Meal Plan Guide

  • GLP-1 Nutrition

    Best Low GI Vegetables to Bulk Up Your GLP-1 Meals Without the Bloat

    low gi vegetables

    Let’s be real—when you’re eating less on GLP-1 meds like Mounjaro, Zepbound or Wegovy, every bite needs to count. You want meals that feel satisfying, support your digestion, and help you stay fuller for longer—without leaving you feeling like you swallowed a balloon. Enter: low GI vegetables.

    These are your ride-or-die meal builders.

    They’re low in calories but high in fibre and water (hello, volumetrics magic), meaning they help bulk up your plate and keep things moving down below—without spiking your blood sugar or your side effects.

    Whether you’re bloated, constipated, or just trying to avoid that sad two-bite meal life, these low GI vegetables are about to become your new best mates.

    Table of Contents

    1. Broccoli (GI: ~15)

    High fibre, low GI, and full of compounds that support liver detox and gut health. Plus, it’s surprisingly filling once steamed or roasted.

    Best prep:
    Roasted with olive oil and garlic, or chopped raw into slaws and salads.

    2. Spinach (GI: <15)

    Packed with iron, magnesium, and antioxidants, spinach wilts down beautifully into any meal. Bonus: it’s gentle on sensitive stomachs.

    Best prep:
    Stir into omelettes, soups, or sauté with a little lemon and olive oil.

    3. Courgette (Zucchini) (GI: ~15)

    Light, easy to digest, and great for adding bulk without heaviness. Courgette noodles? Banging.

    Best prep:
    Sliced into stir-fries, spiralised, or grilled and layered into bakes.

    4. Rocket (Arugula) (GI: <15)

    Peppery and refreshing, rocket is a fab base for salads and sandwiches. It’s light but still gives you that ‘real meal’ feeling.

    Best prep:
    Toss with balsamic and olive oil, or pile on top of soups and pizzas.

    5. Carrots (Raw GI: ~16, Cooked GI: ~35)

    Crunchy, colourful, and rich in fibre. Raw is best for keeping the GI low and your teeth busy.

    Best prep:
    Raw with dip, grated into salads, or lightly roasted with herbs.

    6. Bell Peppers (GI: ~15)

    Sweet, hydrating, and bursting with vitamin C. These beauties are a dream for adding crunch and colour to meals.

    Best prep:
    Raw in wraps or salads, or roasted whole and stuffed with quinoa or lentils.

    7. Cauliflower (GI: ~15)

    Low carb, high fibre, and great for gut health. It’s also a low-GI chameleon—mash it, rice it, roast it, love it.

    Best prep:
    Cauli rice, roasted florets, or blended into creamy soups.

    8. Onions (GI: ~10)

    Yes, they’re VERY low GI! And they add serious flavour. Just go easy on portion sizes if you’re sensitive.

    Best prep:
    Sautéed in olive oil, caramelised, or blended into dressings.

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    low gi vegetables

    9. Cabbage (GI: ~10)

    Bulky, affordable, and fabulous for digestion when cooked properly. (And no, it doesn’t have to cause gas.)

    Best prep:
    Shredded into stir-fries, slaws, or roasted until crispy.

    10. Cucumber (GI: ~15)

    Technically a fruit, but we’re letting it sit at the veg table. It’s hydrating and bloat-friendly.

    Best prep:
    Raw in salads, sliced with hummus, or blended into a refreshing yoghurt dip.

    11. Garlic (GI: ~10)

    Tiny but mighty. Low GI and gut-friendly in moderation, garlic also acts as a natural prebiotic to feed your good gut bugs.

    Best prep:
    Crushed and sautéed into everything. Bonus points for roasted garlic paste.

    12. Lettuce (All types – GI: ~10)

    Not exciting on its own, but layered right it adds crunch, volume, and freshness. Also super easy on sensitive stomachs.

    Best prep:
    As a salad base or wrap alternative—cos, butter, and gem are all great picks.

    13. Radishes (GI: ~15)

    Crispy, peppery, and surprisingly satisfying. These are underrated little gems that help with digestion and keep your plate exciting.

    Best prep:
    Sliced raw in salads, or roasted whole with a sprinkle of salt and paprika.

    GLP-1-Friendly Tips to Maximise Your Low GI Vegetables Game

    • Pair with protein and healthy fat: Think roasted veg with grilled chicken and a tahini drizzle—chef’s kiss and blood sugar friendly.
    • Cook to reduce bloating: Raw veg can be harder to digest, especially early on in GLP-1 treatment. Steaming, roasting or stir-frying makes them gentler.
    • Add herbs and acids: A squeeze of lemon, a dash of vinegar or some fresh herbs can lift a basic veg dish into something lush (and digestion-boosting!).
    • Use them to stretch small meals: Even when you’re eating less, adding bulky veg can make tiny portions feel more satisfying—without adding bloat or blood sugar spikes.

    Final Word, Friend

    You don’t need to live on soup or sad protein shakes just because you’re on GLP-1s. These low GI vegetables let you fill your plate, feed your gut, and feel satisfied—without wrecking your digestion or energy.

    Veg isn’t just garnish. It’s your secret weapon.

    Next Steps

    Feeling stuck with carbs? Check out “Top 15 Low GI Carbs for Stable Energy on GLP-1s (No More Crashes!)” for side-effect-friendly slow-burn fuel.

    Want something sweeter? Head to “Low GI Fruits for GLP-1 Users: Naturally Sweet, No Sugar Spikes” and fill your fruit bowl with confidence.

    Ready to put it all together? Don’t miss “How to Build a Full Day of Low GI Meals on GLP-1s” for a simple, stabilising daily plan.

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    low gi vegetables
  • GLP-1 Nutrition

    Top 15 Low GI Carbs for Stable Energy on GLP-1s (No More Crashes!)

    low gi carbs

    Let’s be honest—when you’re on a GLP-1 like Mounjaro, Zepbound or Wegovy, food can feel a bit… meh. You’re not as hungry, things taste different, and the idea of carb-loading like it’s 2005? Yeah, not the vibe. BUT, your body still needs carbs—especially the right kind—to keep your energy up, your blood sugar steady, and your brain from turning into mashed potatoes. Low GI carbs are the slow-burn fuel that won’t send you crashing mid-afternoon or leave you face-down in a biscuit tin at 9pm.

    So, if you’re tired of energy dips, cravings, or “hangry” crashes that sneak in out of nowhere, this list is your new secret weapon.

    These are the Top 15 low GI carbs to keep you powered up, full for longer, and feeling like the queen you are—without spiking your blood sugar or your side effects.

    Table of Contents

    1. Sweet Potatoes (GI: 44)

    The poster child of good carbs. They’re packed with fibre, vitamin A, and that lovely natural sweetness—without the sugar rollercoaster. Roast them, mash them, chuck them in a soup. Job done.

    And sweet potato fries? Best thing on planet earth. I said what I said.

    2. Rolled or Steel-Cut Oats (GI: 53 / 42)

    Forget the instant porridges for now, and get the real deal. Oats are brilliant for slow-release energy, gut health, and keeping you full ’til lunch.

    Serving tip: Stir in protein powder, chia seeds, or top with berries and nuts for a balanced brekkie.

    3. Quinoa (GI: 53)

    Technically a seed, but we’re calling it a carb because it acts like one—and a bloody good one at that. High in fibre, naturally gluten-free, and packs a protein punch too.

    Try this: Use it as a base for salads, buddha bowls or stuffed peppers.

    4. Brown Basmati Rice (GI: 50)

    Way better than white rice, this keeps your blood sugar happier and your belly fuller. Bonus: it’s got a lovely nutty flavour and actually tastes like something.

    GLP-1 hack: Pair with lean protein and veggies to avoid the post-meal slump.

    5. Lentils (GI: 32)

    Tiny but mighty. Lentils are rich in fibre, iron, and plant-based protein—and they’re amazing for stabilising blood sugar.

    Lazy girl tip: Tinned lentils count. Heat them up, season, and call it lunch.

    6. Chickpeas (GI: 28–33)

    Whether roasted, mashed into hummus, or tossed in a salad, chickpeas are a low GI staple that’ll keep you full for hours. Great for gut health, too.

    Quick fix: Air-fry them with spices for a crunchy, savoury snack.

    7. Pearl Barley (GI: 28–35)

    Underrated and old-school—but hear me out. Barley is brilliant for a slow energy release, plus it adds a lovely chew to soups, stews, and risottos.

    Tip: Cook it in veggie stock and bulk out your meals without the bloat.

    8. Buckwheat (GI: 49)

    Despite the name, it’s gluten-free and a fab low GI alternative to rice or couscous. Toasty, nutty, and full of magnesium.

    Delish with: Roasted veg, feta, and a splash of olive oil.

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    low gi carbs

    9. Bulgur Wheat (GI: 48)

    Quick to cook, light on the belly, and brilliant in tabbouleh-style salads. It’s lower on the GI scale than couscous and has more fibre.

    Pair with: Chopped herbs, lemon juice, and grilled chicken or halloumi.

    10. Green Bananas or Green Banana Flour (GI: ~30)

    A bit niche, but green bananas have resistant starch, which means your body digests them more slowly. Less spike, more satiety.

    How to use: Slice into smoothies or use the flour in baking.

    11. Sourdough Bread (Wholegrain or Rye) (GI: 48–54)

    Not all bread is evil, promise. Proper fermented sourdough made with wholegrain flour has a lower GI than your bog-standard white loaf.

    Hack: Toast and top with protein—eggs, cottage cheese, nut butter—you name it.

    12. Black Beans (GI: 30)

    These beauties are packed with protein, fibre and low GI goodness. Great in wraps, tacos, or soups.

    Feeling fancy? Mash them with lime and garlic as a side or dip.

    13. Carrots (Cooked or Raw) (16-35)

    A little higher on the GI scale when cooked, but still very stable and packed with nutrients. Plus, they’re cheap, cheerful and have a bloody lovely crunch.

    Dip it: Hummus, Greek yoghurt, or guac all make it a snack to remember.

    14. Wholegrain Pasta (or Lentil/Chickpea Pasta) (GI: 42–50 / ~30–40)

    Traditional pasta gets a bad rap, but the wholegrain version digests slower. Even better? Lentil or chickpea-based versions give you extra protein.

    GLP-1 twist: Add olive oil, roasted veg, and lean meat for a blood sugar-friendly dinner.

    low gi carbs

    15. Beetroot (GI: 64)

    Earthy, vibrant, and surprisingly filling. Beets have a moderate GI but are rich in fibre and nitrates that support energy and blood flow (hello, workout boost!).

    Easy win: Roast them with balsamic and crumble some feta over the top.

    Conclusion

    Low GI carbs aren’t the enemy—they’re your allies on GLP-1s. They keep your energy steady, help you avoid cravings, and make you feel human again.

    You don’t need to fear carbs—you just need to choose the right ones. Low GI carbs!

    Next Steps

    Want to know how to build a whole day of low GI meals on GLP-1s? Head over to “How to Build a Full Day of Low GI Meals on GLP-1s (Easy Meal Plan)” – it’s the game plan you didn’t know you needed.

    Or dig into “Best Low GI Veggies to Bulk Up Your GLP-1 Meals (Without the Bloat)” if you want volume without discomfort.

    And if your sweet tooth’s still hanging around, check out “Low GI Fruits for GLP-1 Users: Naturally Sweet, No Sugar Spikes.”

    📌 Pin this for later! ⬇

    low gi carbs