5 Magic Lunch Menus

Typical Lunch
2 slices white bread with 2 slices roasted turkey, 2 slices processed cheese, 1 tablespoon mayonnaise
1 medium banana
3 or 4 graham crackers
16 ounces (495 ml) apple juice

Magic Lunch
2 slices whole grain bread with 2 slices roasted turkey
1 slice processed cheese
2 slices tomato
1 tablespoon mustard
12 sweet cherries
1 ounce (30 g) dark chocolate-covered almonds
6 ounces (180 ml) unsweetened grapefruit juice

Total GL: 17
Total calories: 452

The Fixes
Swapped white bread for whole grain to boost fiber and lower the GL.

Cut approximately 60 calories by switching from mayo to mustard.

Exchanged the apple juice for grapefruit juice, which has a lower GL, and cut the quantity to reduce calories and further lower the GL.

Switched the banana for cherries. All stone fruits have lower GLs than bananas do.

Included dark chocolate–covered almonds instead of graham crackers. The almonds offer protein, “good” fats, vitamins, and fiber, while the crackers don’t provide much nutrition and add significantly to the meal’s GL.

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