Lunch and dinner with few fast carbs

Half veg, a quarter protein, a quarter wholegrains, pulses or potatoes: that's how most dishes here are built. Each has a low glycaemic load per serving – few fast carbs, plus fibre and protein. They work for lunch as well as dinner.

Main meals with a low glycaemic load

Quick chicken korma – 420 kcal
Quick beef steak strips on baby spinach – 440 kcal
Vegetarian broccoli and cheese fritters – 340 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Chicken tikka masala – 420 kcal
Quick chicken vindaloo – 360 kcal
Fried cauliflower rice with garlic prawns – 230 kcal
Vegan creamy edamame noodle salad – 460 kcal
Keto salmon and spinach bake with a parmesan crust – 520 kcal
Mediterranean chicken meatballs with courgette noodles – 350 kcal
Keto celeriac rösti with herb quark – 320 kcal
High-protein prawn pan-fry with courgette noodles – 320 kcal
Keto tuna and avocado bowl – 580 kcal
Paleo beef and mushroom pan-fry – 410 kcal
Chicken fajita bowl – 410 kcal
High-protein mushroom pan with spinach – 280 kcal
Turkey strips with mushrooms – 340 kcal
Low-carb spinach shakshuka – 340 kcal
Quick chicken and broccoli bowl with sesame – 380 kcal
Keto creamy sliced veal – 460 kcal
Low-carb halibut on fennel salad – 450 kcal
Keto salmon and avocado salad with pine nuts – 550 kcal
High-protein Mediterranean beef stew – 450 kcal
Low-carb salmon pan with spinach – 480 kcal

Frequently asked questions

What can I have for dinner with few fast carbs?

Roasted or pan-fried veg with fish, chicken, eggs, tofu or pulses, plus a small portion of wholegrains. Feta, halloumi or lentils turn a salad into a main meal.

Can I eat pasta, rice or potatoes?

Yes, in smaller amounts and with plenty of veg and protein. Wholewheat pasta, basmati and brown rice have a lower glycaemic index than jasmine rice, white bread or mashed potato. Our score takes the amount per serving into account.

How are the recipes chosen?

Our ‘fast carbs’ score estimates the glycaemic load per serving from the ingredients, using glycaemic index values from the international GI tables (Atkinson and colleagues). It also counts fibre, protein and fat. Only main meals with the lowest level are listed here.

Are these recipes designed for diabetes?

The recipes are chosen by their glycaemic load. They're not a replacement for advice from your diabetes team. If you have a medical condition, talk to your GP or a dietitian.