High protein, low GI day 6

The menu

• Brunch

  Herby smoked salmon omelette

• Light meals & snacks

  Bacon and white bean soup

• Main course

  Chicken dhansak curry

• Desserts

  Fruity yoghurt jellies

Menu ingredients

Serves

• Fruit and vegetables

  • 2 spring onions, thinly sliced

  • 2 tbsp chopped chives

  • 2 tbsp chopped chervil

  • 100g/3½oz salad leaves

  • 2 garlic cloves, crushed

  • 1 onion, chopped

  • 3 thyme sprigs

  • 2 tbsp chopped parsley

  • 2 onions, finely chopped

  • 2 garlic cloves, crushed

  • 20g/¾oz ginger, finely grated

  • 1 tbsp roughly chopped fresh coriander leaves

  • ½ lemon, zest only, finely grated

  • 200g/7oz mixed fresh berries (alternatively use frozen berries)

  • small handful fresh mint leaves

• Tins, packets and jars

  • 2 x 400g cans cannellini beans, drained and rinsed

  • 400g tin chopped tomatoes

  • 600ml/20floz chicken stock, made with 1 chicken stock cube

  • 100g/3½oz dried red split lentils, rinsed and drained

  • 200g/7oz wholegrain long grain rice

• Cooking ingredients

  • freshly ground black pepper

  • 1 tsp olive oil

  • 850ml/1½ pints vegetable stock

  • freshly ground black pepper

  • low-calorie cooking spray

  • 2 tsp garam masala

  • ½ tsp hot chilli powder

  • 2 bay leaves

  • 4 sheets leaf gelatine

• Dairy, eggs and chilled

  • 8 free-range large eggs

  • 20g/¾oz butter

  • 150g/5½oz fat-free natural yoghurt

  • 150g/5½oz fat-free natural yoghurt

• Meat, fish and poultry

  • 4 thin slices of smoked salmon, cut into thin strips, or 125g/4½oz smoked salmon trimmings

  • 2 lean smoked bacon rashers, chopped

  • 6-8 chicken thighs, boned, skinned and all visible fat removed

• Other

  • 6 tbsp sugar-free lemon or orange squash