🫖
United KingdomBritish Food for Diabetics
Traditional British meals adapted for diabetes management. Every food rated by glycemic index with nutrition facts.
384
Total Foods
382
Low GI (≤55)
34
Avg GI
99%
Diabetes-Friendly
GI Distribution
382
Low GI (≤55)
2
Medium GI (56-69)
0
High GI (≥70)
All British Foods (384)
Smoked Mackerel Salad
Mackerel Salad
100
SugarSmart
GI: 1(Low)
250
Cal
4g
Carbs
18g
Protein
2g
Fiber
Portion: 1 fillet + salad (200g)
zero-giomega-3heart-health
Grilled Lamb Chop (Lean)
Lean Lamb Chop
100
SugarSmart
GI: 1(Low)
175
Cal
0g
Carbs
22g
Protein
0g
Fiber
Portion: 1 chop (100g)
zero-giironprotein
British Grilled Lamb Cutlet
100
SugarSmart
GI: 1(Low)
158
Cal
0g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Smoked Salmon + Scrambled Egg
100
SugarSmart
GI: 1(Low)
147
Cal
1.3g
Carbs
14.7g
Protein
0g
Fiber
Portion: 1 serving
britishsalmonegg
British Lamb Chop Mint Br2
100
SugarSmart
GI: 1(Low)
143
Cal
0g
Carbs
15.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Smoked Haddock with Poached Egg
Smoked Haddock
100
SugarSmart
GI: 1(Low)
130
Cal
0g
Carbs
25g
Protein
0g
Fiber
Portion: 1 fillet (150g)
zero-giomega-3high-protein
British Roasted Chicken Leg
100
SugarSmart
GI: 1(Low)
121
Cal
0g
Carbs
14.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Nando Peri Peri Chicken (Copycat)
100
SugarSmart
GI: 1(Low)
111
Cal
1.1g
Carbs
15.6g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Smoked Haddock+Poached Egg+Spinach
100
SugarSmart
GI: 1(Low)
91
Cal
0.9g
Carbs
11.8g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Poached Haddock
Poached Haddock
100
SugarSmart
GI: 1(Low)
90
Cal
0g
Carbs
20g
Protein
0g
Fiber
Portion: 1 fillet (120g)
zero-gilean-proteinlight
Grilled Dover Sole
Dover Sole
100
SugarSmart
GI: 1(Low)
86
Cal
0g
Carbs
18g
Protein
0g
Fiber
Portion: 1 fillet (130g)
zero-gilean-proteinomega-3
Baked Cod Fillet
Baked Cod
100
SugarSmart
GI: 1(Low)
82
Cal
0g
Carbs
18g
Protein
0g
Fiber
Portion: 1 fillet (120g)
zero-gilean-proteiniodine
British Baked Haddock Plain
100
SugarSmart
GI: 1(Low)
56
Cal
0g
Carbs
12.5g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Hot Bovril (Beef Tea)
Bovril
100
SugarSmart
GI: 1(Low)
10
Cal
0.5g
Carbs
2g
Protein
0g
Fiber
Portion: 250ml
zero-giproteinwarming
Blackcurrant Tea (No Sugar)
Blackcurrant Tea
99
SugarSmart
GI: 1(Low)
3
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-givitamin-cantioxidants
Earl Grey Tea (No Sugar)
Earl Grey
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gibergamotantioxidants
English Breakfast Tea (No Sugar)
Black Tea
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-giantioxidantscaffeine
Fennel Tea
Fennel Tea
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gidigestivecaffeine-free
Yorkshire Tea (No Sugar)
Yorkshire Tea
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gitraditionalcaffeine
Peppermint Tea
Peppermint Infusion
99
SugarSmart
GI: 1(Low)
1
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gidigestive-aidcaffeine-free
Rooibos Tea
Rooibos
99
SugarSmart
GI: 1(Low)
1
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gicaffeine-freeantioxidants
Lamb Gosht Full Final Br
100
SugarSmart
GI: 3(Low)
77
Cal
0.5g
Carbs
8.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Baked Haddock + Steamed Veg + Lemon
Haddock Dinner
100
SugarSmart
GI: 5(Low)
220
Cal
6g
Carbs
30g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-giomega-3light
Grilled Sea Bass + Samphire + Lemon
Sea Bass Samphire
100
SugarSmart
GI: 5(Low)
200
Cal
4g
Carbs
28g
Protein
2g
Fiber
Portion: 1 plate (220g)
very-low-giomega-3iodine
Lamb Gosht Full Set Br
99
SugarSmart
GI: 5(Low)
91
Cal
0.9g
Carbs
10g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Lamb Shank Red Wine Br
99
SugarSmart
GI: 5(Low)
91
Cal
0.9g
Carbs
10g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Chicken Gosht Home Full Br
99
SugarSmart
GI: 5(Low)
68
Cal
0.8g
Carbs
8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Hot Lemon & Ginger
Lemon Ginger Drink
97
SugarSmart
GI: 5(Low)
8
Cal
1.5g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-giimmune-boostdigestive
Sugar-Free Ginger Beer
Ginger Beer SF
97
SugarSmart
GI: 5(Low)
8
Cal
1.5g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gidigestivesugar-free
Elderflower Cordial (Sugar-Free)
Elderflower Cordial SF
97
SugarSmart
GI: 5(Low)
5
Cal
1g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gifloralrefreshing
Lamb Raan Full Br
98
SugarSmart
GI: 8(Low)
110
Cal
1g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Lamb Bhuna Full British
98
SugarSmart
GI: 8(Low)
79
Cal
1.3g
Carbs
9.2g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Chicken Vindaloo Home Br
98
SugarSmart
GI: 8(Low)
65
Cal
1.2g
Carbs
7.7g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Lamb Madras Full Home Br
96
SugarSmart
GI: 10(Low)
76
Cal
1.2g
Carbs
8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Chicken Saag Full British
97
SugarSmart
GI: 10(Low)
72
Cal
1.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Chicken Jalfrezi Full Set Br
97
SugarSmart
GI: 10(Low)
65
Cal
1.5g
Carbs
7.7g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Steamed Broccoli with Butter
Broccoli
100
SugarSmart
GI: 10(Low)
55
Cal
6g
Carbs
4g
Protein
3g
Fiber
Portion: 1 cup (100g)
very-low-givitamin-cfolate
Lamb Vindaloo Full Br
96
SugarSmart
GI: 12(Low)
80
Cal
1.6g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Chicken Jalfrezi
96
SugarSmart
GI: 12(Low)
76
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Lamb Dopiaza Full Br
96
SugarSmart
GI: 12(Low)
76
Cal
1.6g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Lamb Madras Full British
96
SugarSmart
GI: 12(Low)
76
Cal
1.6g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Prawn Madras (Light)
96
SugarSmart
GI: 12(Low)
73
Cal
1.8g
Carbs
9.1g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Chicken Bhuna Light
95
SugarSmart
GI: 12(Low)
72
Cal
1.6g
Carbs
8.8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Chicken Madras Home Full Br
95
SugarSmart
GI: 12(Low)
68
Cal
1.2g
Carbs
8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Prawn Curry Light Full Br
95
SugarSmart
GI: 12(Low)
67
Cal
1.3g
Carbs
7.5g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Chicken Masala Baked Set Br
95
SugarSmart
GI: 12(Low)
65
Cal
1.5g
Carbs
7.7g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Chicken Korma Home Final Br
95
SugarSmart
GI: 12(Low)
64
Cal
1.2g
Carbs
7.2g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Turkey Meatballs + Courgette Noodles
Turkey Courgetti
100
SugarSmart
GI: 15(Low)
230
Cal
10g
Carbs
26g
Protein
3g
Fiber
Portion: 1 plate (250g)
very-low-gilean-proteinlow-carb
Grilled Kipper with Tomato
Kipper Breakfast
95
SugarSmart
GI: 15(Low)
210
Cal
2g
Carbs
22g
Protein
0g
Fiber
Portion: 1 kipper (170g)
very-low-giomega-3vitamin-d
Cumberland Sausage (Turkey, Lean)
Turkey Cumberland
95
SugarSmart
GI: 15(Low)
140
Cal
3g
Carbs
18g
Protein
0g
Fiber
Portion: 1 sausage (80g)
very-low-gilean-proteinherbs
Roasted Brussels Sprouts & Hazelnut Snack (Handful)
100
SugarSmart
GI: 15(Low)
130
Cal
8g
Carbs
4g
Protein
4g
Fiber
Portion: 1 handful (50g)
high_fiberlow_gihealthy_fat
Smoked Salmon & Spinach Egg White Frittata (Medium)
95
SugarSmart
GI: 15(Low)
120
Cal
2g
Carbs
14g
Protein
0.5g
Fiber
Portion: 1 serving (200g)
high_proteinlow_carblow_gi
Spinach and Feta Omelette (Breakfast)
95
SugarSmart
GI: 15(Low)
120
Cal
2g
Carbs
10g
Protein
1g
Fiber
Portion: 1 omelette (150g)
high_proteinlow_carblow_gi
Coronation Chicken Salad
95
SugarSmart
GI: 15(Low)
109
Cal
3.6g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Lamb Dopiaza (British Indian)
94
SugarSmart
GI: 15(Low)
84
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Lamb Passanda Full Br
93
SugarSmart
GI: 15(Low)
83
Cal
1.7g
Carbs
8.3g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Lamb Madras Full
94
SugarSmart
GI: 15(Low)
80
Cal
2.4g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Chicken Madras (Light)
94
SugarSmart
GI: 15(Low)
76
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Chicken Balti Full Br
94
SugarSmart
GI: 15(Low)
72
Cal
2.4g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Chicken Pathia Full Br
94
SugarSmart
GI: 15(Low)
72
Cal
2.4g
Carbs
8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Chicken Vindaloo Light
94
SugarSmart
GI: 15(Low)
72
Cal
2.4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Cauliflower Cheese (Baked)
95
SugarSmart
GI: 15(Low)
70
Cal
4g
Carbs
4g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Roasted Brussels Sprouts
Roast Sprouts
100
SugarSmart
GI: 15(Low)
60
Cal
8g
Carbs
3g
Protein
4g
Fiber
Portion: ½ cup (80g)
very-low-givitamin-cfiber
Braised Red Cabbage
Red Cabbage
95
SugarSmart
GI: 15(Low)
35
Cal
7g
Carbs
1g
Protein
2g
Fiber
Portion: ½ cup (80g)
very-low-gianthocyaninsfiber
Watercress Soup
Watercress Soup
95
SugarSmart
GI: 15(Low)
35
Cal
4g
Carbs
2g
Protein
2g
Fiber
Portion: 1 bowl (250ml)
very-low-giiron-richlow-calorie
Lamb Rogan Josh (British Indian)
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Lamb Rogan Josh British
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Chicken Balti (British Indian)
93
SugarSmart
GI: 18(Low)
80
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Chicken Tikka Masala Baked Br
92
SugarSmart
GI: 18(Low)
73
Cal
2.3g
Carbs
7.7g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Chicken Bhaji Full Br
92
SugarSmart
GI: 18(Low)
72
Cal
3.2g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Roast Chicken with Roasted Vegetables
Sunday Roast Chicken
100
SugarSmart
GI: 20(Low)
310
Cal
12g
Carbs
32g
Protein
4g
Fiber
Portion: 1 serving (300g)
very-low-gilean-proteinvitamin-rich
Cauliflower Cheese + Grilled Chicken + Salad
Cauli Cheese Dinner
100
SugarSmart
GI: 20(Low)
280
Cal
12g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate (280g)
very-low-gicalciumprotein
Mackerel Fillet with Pickled Red Cabbage and Lemon (Snack)
96
SugarSmart
GI: 20(Low)
150
Cal
3g
Carbs
20g
Protein
2g
Fiber
Portion: 1 fillet (180g)
high_proteinhigh_fiberlow_gi
Grilled Sirloin Steak with Cauliflower Mash (Dinner)
96
SugarSmart
GI: 20(Low)
140
Cal
5g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Grilled Turkey Breast with Cauliflower Mash (Small)
97
SugarSmart
GI: 20(Low)
120
Cal
8g
Carbs
15g
Protein
3g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carblow_gi
British Fish Goujons Baked Br2
91
SugarSmart
GI: 22(Low)
133
Cal
6.7g
Carbs
13.3g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Lentil & Vegetable Soup (British Style)
Lentil Soup
100
SugarSmart
GI: 22(Low)
115
Cal
17g
Carbs
8g
Protein
6g
Fiber
Portion: 1 bowl (300ml)
very-low-gihigh-fiberwarming
Gammon Steak + Egg + Pineapple
90
SugarSmart
GI: 22(Low)
110
Cal
4g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Chicken Korma (British Light)
89
Smart
GI: 22(Low)
80
Cal
3.2g
Carbs
8.8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Roast Beef Sunday Light Br
90
SugarSmart
GI: 22(Low)
73
Cal
2g
Carbs
7.3g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Roast Chicken Full Sunday Br
90
SugarSmart
GI: 22(Low)
72
Cal
2.5g
Carbs
6.9g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Tofu Tikka Masala
89
Smart
GI: 22(Low)
72
Cal
4g
Carbs
4.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-17validated
Chicken Dhansak Home Br
91
SugarSmart
GI: 22(Low)
69
Cal
3.8g
Carbs
6.9g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-44validated
British Steamed Peas Mint
96
SugarSmart
GI: 22(Low)
60
Cal
8g
Carbs
4g
Protein
4g
Fiber
Portion: 1 serving
verified-gibatch-563validated
Pan-Fried Mackerel + Beetroot Salad
Mackerel Beetroot
95
SugarSmart
GI: 25(Low)
250
Cal
12g
Carbs
22g
Protein
3g
Fiber
Portion: 1 plate (220g)
low-giomega-3nitrates
Roast Beef & Horseradish Salad with Mixed Greens (Large)
90
SugarSmart
GI: 25(Low)
130
Cal
3g
Carbs
15g
Protein
1g
Fiber
Portion: 1 bowl (250g)
high_proteinlow_carblow_gi
Waldorf Salad + Grilled Chicken
Waldorf Chicken Salad
94
SugarSmart
GI: 28(Low)
240
Cal
14g
Carbs
24g
Protein
3g
Fiber
Portion: 1 bowl (250g)
low-giwalnutsprotein
Scotch Egg (Baked 1pc)
89
Smart
GI: 28(Low)
225
Cal
10g
Carbs
15g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Chicken Kiev (Baked)+Veg
87
Smart
GI: 28(Low)
118
Cal
5.5g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Chicken Kiev Baked + Veg
87
Smart
GI: 28(Low)
118
Cal
5.5g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Cheese & Apple Slices
Cheese Apple
88
Smart
GI: 28(Low)
110
Cal
10g
Carbs
5g
Protein
2g
Fiber
Portion: 1 portion (60g)
low-gicalciumfiber
Leon Grilled Chicken Box (Copycat)
87
Smart
GI: 28(Low)
93
Cal
5.7g
Carbs
8.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Roast Lamb Sunday Full Br
87
Smart
GI: 28(Low)
81
Cal
3.8g
Carbs
7.5g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Chicken Dhansak (Light)
88
Smart
GI: 28(Low)
80
Cal
5.6g
Carbs
8g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Chicken Tikka Masala (Light)
87
Smart
GI: 28(Low)
80
Cal
4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Chickpea Curry (Chana Masala)
90
SugarSmart
GI: 28(Low)
80
Cal
10.4g
Carbs
4g
Protein
2.8g
Fiber
Portion: 1 serving
verified-gibatch-17validated
Sausage Stew Turkey Veg
86
Smart
GI: 28(Low)
60
Cal
4g
Carbs
5.3g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Fish Pie Full Final Br
85
Smart
GI: 28(Low)
54
Cal
3.1g
Carbs
4.6g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Scotch Broth (Lamb + Barley)
86
Smart
GI: 28(Low)
47
Cal
5.3g
Carbs
3.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-2
Ploughman's Lunch (Cheese + Pickles + Salad)
Ploughman's Lunch
93
SugarSmart
GI: 30(Low)
320
Cal
22g
Carbs
16g
Protein
4g
Fiber
Portion: 1 plate (250g)
low-gicalciumtraditional
Cauliflower & Stilton Soup + Bread Roll
Stilton Soup Lunch
92
SugarSmart
GI: 30(Low)
260
Cal
24g
Carbs
12g
Protein
4g
Fiber
Portion: 1 bowl + roll (350g)
low-gicalciumwarming
Sunday Roast (Beef & Greens)
95
SugarSmart
GI: 30(Low)
235.2
Cal
7.5g
Carbs
22.5g
Protein
4.2g
Fiber
Portion: 1 plate
gemini-2026-05-11src:USDA-FDChigh-protein
Roasted Chickpea & Walnut Brit Snack Mix
96
SugarSmart
GI: 30(Low)
200
Cal
15g
Carbs
8g
Protein
6g
Fiber
Portion: 1 handful (40g)
high_fiberhigh_proteinlow_gi
Smoked Mackerel + Beetroot Salad
89
Smart
GI: 30(Low)
175
Cal
6g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate
high-proteinlow-gilow-carb
Grilled Turkey Breast with Roasted Brussels Sprouts (Medium)
91
SugarSmart
GI: 30(Low)
155
Cal
2.1g
Carbs
15.5g
Protein
3g
Fiber
Portion: 150g serving
high_proteinhigh_fiberlow_carb
Herb‑Roasted Pork Loin with Turnip & Brussels Sprout Mash (Large)
94
SugarSmart
GI: 30(Low)
150
Cal
8g
Carbs
18g
Protein
4g
Fiber
Portion: Plate (250g)
high_proteinhigh_fiberlow_carb
Smoked Salmon, Avocado & Spinach on Wholegrain Oat Toast (Small)
92
SugarSmart
GI: 30(Low)
150
Cal
12g
Carbs
9g
Protein
4g
Fiber
Portion: 1 slice (120g)
high_proteinhigh_fiberlow_gi
Grilled Halloumi and Tomato Salad with Mixed Greens (Lunch)
88
Smart
GI: 30(Low)
130
Cal
4g
Carbs
12g
Protein
2g
Fiber
Portion: 1 bowl (200g)
high_proteinlow_carblow_gi
Baked Salmon with Mustard Dill Sauce and Steamed Broccoli (Dinner)
87
Smart
GI: 30(Low)
120
Cal
3g
Carbs
14g
Protein
1g
Fiber
Portion: Plate (180g)
high_proteinlow_carblow_gi
Egg White & Smoked Salmon Frittata (Small)
86
Smart
GI: 30(Low)
120
Cal
2g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 slice (120g)
high_proteinlow_carblow_gi
Grilled Pork Tenderloin with Apple Cider Reduction and Steamed Broccoli (Dinner)
89
Smart
GI: 30(Low)
120
Cal
5g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Grilled Turkey Breast with Cauliflower Mash (Dinner)
90
SugarSmart
GI: 30(Low)
120
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: Plate (250g)
high_proteinlow_carblow_gi
Tuna & White Bean Salad with Mint Dressing (Large)
90
SugarSmart
GI: 30(Low)
120
Cal
8g
Carbs
12g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Veggie‑Loaded Frittata with Kale & Mushrooms (Slice)
87
Smart
GI: 30(Low)
120
Cal
4g
Carbs
10g
Protein
1.5g
Fiber
Portion: 1 slice (150g)
high_proteinlow_carblow_gi
Egg White & Spinach Omelette with Smoked Haddock (Small)
86
Smart
GI: 30(Low)
115
Cal
2g
Carbs
14.5g
Protein
0.5g
Fiber
Portion: 1 omelette (150g)
high_proteinlow_carblow_gi
Grilled Turkey Breast with Roasted Brussels Sprouts (Dinner)
88
Smart
GI: 30(Low)
115
Cal
2.5g
Carbs
14g
Protein
1.5g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Cottage Cheese & Chive Mini Cakes (Snack)
86
Smart
GI: 30(Low)
110
Cal
5g
Carbs
12g
Protein
1g
Fiber
Portion: 4 cakes (80g)
high_proteinlow_carblow_gi
Roasted Veggie & Barley Salad with Mint (Large)
91
SugarSmart
GI: 30(Low)
110
Cal
18g
Carbs
4g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Smoked Haddock & Spinach Frittata (Medium)
85
Smart
GI: 30(Low)
110
Cal
2g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 slice (150g)
high_proteinlow_carblow_gi
Smoked Haddock & Spinach Frittata (Small)
85
Smart
GI: 30(Low)
110
Cal
2g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 slice (80g)
high_proteinlow_carblow_gi
Roasted Cauliflower & Lentil Stew (Bowl)
91
SugarSmart
GI: 30(Low)
95
Cal
12g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (300g)
high_fiberplant_proteinlow_carb
Baked Haddock with Tomato & Courgette (Plate)
87
Smart
GI: 30(Low)
90
Cal
5g
Carbs
12g
Protein
1.5g
Fiber
Portion: 1 plate (300g)
high_proteinlow_gilow_carb
Cottage Cheese on Oatcakes
Cottage Cheese Oats
86
Smart
GI: 30(Low)
90
Cal
10g
Carbs
8g
Protein
1g
Fiber
Portion: 2 oatcakes (50g)
low-giproteincalcium
Cottage Cheese with Sliced Cucumber and Chives (Snack)
85
Smart
GI: 30(Low)
90
Cal
2g
Carbs
12g
Protein
0.5g
Fiber
Portion: 1 bowl (150g)
high_proteinlow_carblow_gi
Kipper & Spinach Egg White Frittata (Small)
86
Smart
GI: 30(Low)
90
Cal
2g
Carbs
12g
Protein
1g
Fiber
Portion: 1 slice (120g)
high_proteinlow_gilow_carb
Fruit Fool (Berries + Greek Yogurt)
Berry Fool
87
Smart
GI: 30(Low)
85
Cal
12g
Carbs
5g
Protein
2g
Fiber
Portion: 1 cup (100g)
low-giprobioticsantioxidants
Rhubarb & Custard (Sugar-Free)
Rhubarb Custard SF
87
Smart
GI: 30(Low)
80
Cal
12g
Carbs
3g
Protein
2g
Fiber
Portion: 1 serving (100g)
low-gicalciumseasonal
Cottage Cheese & Cucumber Sticks with Mint (Snack)
85
Smart
GI: 30(Low)
70
Cal
3g
Carbs
10g
Protein
0.5g
Fiber
Portion: plate (150g)
high_proteinlow_gilow_carb
Chicken and Leek Clear Soup (Lunch)
86
Smart
GI: 30(Low)
60
Cal
3g
Carbs
8g
Protein
1g
Fiber
Portion: 1 bowl (250g)
high_proteinlow_carblow_gi
Celeriac Mash
Celeriac Mash
86
Smart
GI: 30(Low)
55
Cal
8g
Carbs
1.5g
Protein
2g
Fiber
Portion: ½ cup (100g)
low-gilow-calorieroot-veg
Pickled Beetroot
Pickled Beetroot
86
Smart
GI: 30(Low)
40
Cal
8g
Carbs
1g
Protein
2g
Fiber
Portion: 3 slices (50g)
low-ginitratesantioxidant
Baked Cod + Mushy Peas + Salad
Cod Peas Salad
96
SugarSmart
GI: 32(Low)
260
Cal
18g
Carbs
28g
Protein
5g
Fiber
Portion: 1 plate (280g)
low-giomega-3high-protein
Scotch Broth + Oatcakes
Scotch Broth Meal
92
SugarSmart
GI: 32(Low)
240
Cal
26g
Carbs
14g
Protein
5g
Fiber
Portion: 1 bowl + 2 oatcakes (350g)
low-gifiberwarming
Lamb Kheema + Peas + Roti
85
Smart
GI: 32(Low)
104
Cal
8g
Carbs
8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Roast Dinner (Chicken Full British)
84
Smart
GI: 32(Low)
80
Cal
4.6g
Carbs
6.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Sausage Casserole (Turkey)
84
Smart
GI: 32(Low)
71
Cal
5g
Carbs
5.7g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Split Peas (Cooked)
91
SugarSmart
GI: 32(Low)
69
Cal
12.4g
Carbs
4.7g
Protein
4.7g
Fiber
Portion: 1 serving
verified-gi
Mulligatawny Soup
84
Smart
GI: 32(Low)
47
Cal
5.3g
Carbs
2.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-4
Turnip (Boiled)
83
Smart
GI: 34(Low)
17
Cal
3.8g
Carbs
0.5g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gi
Roast Chicken + Roast Veg + Gravy
Sunday Roast Light
93
SugarSmart
GI: 35(Low)
310
Cal
18g
Carbs
30g
Protein
4g
Fiber
Portion: 1 plate (300g)
low-gilean-proteintraditional
Smoked Mackerel Pate + Whole Grain Toast + Salad
Mackerel Pate Lunch
89
Smart
GI: 35(Low)
280
Cal
18g
Carbs
18g
Protein
3g
Fiber
Portion: 1 plate (200g)
low-giomega-3vitamin-d
Pea & Ham Soup + Rye Bread
Pea Ham Soup Lunch
94
SugarSmart
GI: 35(Low)
270
Cal
30g
Carbs
16g
Protein
7g
Fiber
Portion: 1 bowl + bread (350g)
low-giproteinhigh-fiber
Smoked Salmon + Scrambled Eggs on Rye
Salmon Egg Rye
89
Smart
GI: 35(Low)
260
Cal
16g
Carbs
22g
Protein
3g
Fiber
Portion: 1 plate (180g)
low-giomega-3protein-rich
Venison Stew + Root Vegetables
Venison Stew
95
SugarSmart
GI: 35(Low)
260
Cal
20g
Carbs
28g
Protein
5g
Fiber
Portion: 1 bowl (280g)
low-giironlean-game
Scrambled Eggs + Baked Beans + Mushrooms
English Light Breakfast
91
SugarSmart
GI: 35(Low)
250
Cal
18g
Carbs
18g
Protein
4g
Fiber
Portion: 1 plate (250g)
low-giprotein-richfiber
Kippers + Whole Grain Toast + Watercress
Kipper Breakfast Set
87
Smart
GI: 35(Low)
240
Cal
16g
Carbs
22g
Protein
2g
Fiber
Portion: 1 plate (200g)
low-giomega-3vitamin-d
Shepherds Pie (Cauli-Top)
91
SugarSmart
GI: 35(Low)
214.4
Cal
10.2g
Carbs
15.5g
Protein
4.2g
Fiber
Portion: 1 portion
gemini-2026-05-11src:USDA-FDChigh-protein
Grilled Cod with Mushy Peas
Cod & Peas
94
SugarSmart
GI: 35(Low)
190
Cal
14g
Carbs
24g
Protein
5g
Fiber
Portion: 1 fillet + peas (250g)
low-giomega-3high-protein
Rosemary Roasted Chickpeas (Snack)
95
SugarSmart
GI: 35(Low)
180
Cal
20g
Carbs
9g
Protein
7g
Fiber
Portion: 1 cup (80g)
high_fiberhigh_proteinlow_gi
Lentil & Barley Soup with Spinach (British Style)
100
SugarSmart
GI: 35(Low)
175
Cal
30g
Carbs
14g
Protein
13g
Fiber
Portion: 1 bowl (300g)
high_proteinhigh_fiberlow_carb
Eggs Royale (Salmon Muffin WG)
84
Smart
GI: 35(Low)
163
Cal
10g
Carbs
11.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Haggis (Lean, Small Portion)
Lean Haggis
87
Smart
GI: 35(Low)
155
Cal
15g
Carbs
12g
Protein
3g
Fiber
Portion: small portion (80g)
low-giirontraditional
Smoked Salmon & Avocado on Wholegrain Oat Crumpet
88
Smart
GI: 35(Low)
150
Cal
12g
Carbs
7g
Protein
4g
Fiber
Portion: 1 crumpet with topping (180g)
high_proteinhigh_fiberlow_carb
Chicken + Bacon Caesar Wrap (WG)
83
Smart
GI: 35(Low)
140
Cal
10g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Grilled Halloumi & Tomato Salad with Rocket (Small)
85
Smart
GI: 35(Low)
140
Cal
5g
Carbs
10g
Protein
2g
Fiber
Portion: bowl (150g)
high_proteinlow_gimoderate_fat
Apple & Sage Pork Sausage with Lentil Side (Dinner)
87
Smart
GI: 35(Low)
130
Cal
10g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (220g)
high_proteinhigh_fiberlow_gi
Mackerel & Barley Salad with Pickled Veg (Large)
87
Smart
GI: 35(Low)
130
Cal
15g
Carbs
10g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinomega3
Mushy Peas + Grilled Fish (No Chips)
90
SugarSmart
GI: 35(Low)
125
Cal
10g
Carbs
14g
Protein
4g
Fiber
Portion: 1 plate
high-proteinlow-gihigh-fiber
Toast + Baked Beans + Egg (WG)
85
Smart
GI: 35(Low)
112
Cal
10.4g
Carbs
6.4g
Protein
2.4g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Roasted Pork Loin with Cauliflower Mash (Dinner)
86
Smart
GI: 35(Low)
110
Cal
5g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (260g)
high_proteinlow_carblow_gi
Smoked Salmon Blini (2)
Salmon Blini
83
Smart
GI: 35(Low)
110
Cal
8g
Carbs
10g
Protein
1g
Fiber
Portion: 2 pieces (50g)
low-giomega-3elegant
Full English (Grilled, No Fried)
83
Smart
GI: 35(Low)
107
Cal
5.3g
Carbs
8.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-3
Baked Cod with Mustard‑Herb Crust & Cauliflower Mash (Fillet)
86
Smart
GI: 35(Low)
100
Cal
5g
Carbs
15g
Protein
2g
Fiber
Portion: 1 fillet (180g)
high_proteinlow_carblow_gi
Baked Cod with Tomato Relish and Green Beans (Dinner)
86
Smart
GI: 35(Low)
100
Cal
7g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Fish Chips Air Fried WG
83
Smart
GI: 35(Low)
100
Cal
6.9g
Carbs
7.7g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Baked Haddock with Lemon and Steamed Broccoli (Medium)
87
Smart
GI: 35(Low)
95
Cal
5g
Carbs
12g
Protein
3g
Fiber
Portion: plate (200g)
high_proteinlow_gilow_carb
Cottage Cheese & Chia Seed Berry Parfait (Snack)
91
SugarSmart
GI: 35(Low)
95
Cal
8g
Carbs
9g
Protein
5g
Fiber
Portion: 1 cup (150g)
high_proteinhigh_fiberlow_gi
Eton Mess (Sugar-Free Meringue + Berries)
Eton Mess SF
84
Smart
GI: 35(Low)
95
Cal
14g
Carbs
3g
Protein
2g
Fiber
Portion: 1 serving (100g)
low-gisugar-freeantioxidants
Wagamama Katsu Curry (Light Copycat)
82
Smart
GI: 35(Low)
93
Cal
7.3g
Carbs
6.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Celery + Stilton Cheese
Celery Stilton
82
Smart
GI: 35(Low)
90
Cal
2g
Carbs
5g
Protein
1g
Fiber
Portion: 2 sticks + cheese (60g)
zero-gicalciumprotein
Low‑Fat Greek Yogurt with Flaxseed & Mixed Berries (Snack)
87
Smart
GI: 35(Low)
90
Cal
8g
Carbs
9g
Protein
3g
Fiber
Portion: 1 cup (150g)
high_proteinhigh_fiberlow_gi
Chicken Biryani British Home
82
Smart
GI: 35(Low)
89
Cal
7.1g
Carbs
6.4g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Sunday Roast (Chicken Lean Veg)
83
Smart
GI: 35(Low)
86
Cal
5.7g
Carbs
7.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Mushy Peas
Mushy Peas
88
Smart
GI: 35(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: ½ cup (80g)
low-gifiberprotein
Rice Cakes + Cottage Cheese
Rice Cake Cottage
82
Smart
GI: 35(Low)
80
Cal
12g
Carbs
6g
Protein
1g
Fiber
Portion: 2 cakes + cheese (60g)
low-giproteinlow-fat
Smoked Haddock & Barley Salad (Medium)
86
Smart
GI: 35(Low)
80
Cal
10g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Boiled Egg + Salt & Pepper
Boiled Egg Snack
80
Smart
GI: 35(Low)
78
Cal
0.5g
Carbs
6g
Protein
0g
Fiber
Portion: 1 egg (50g)
zero-giproteinportable
Poached Pear in Spiced Tea
Poached Pear
85
Smart
GI: 35(Low)
75
Cal
16g
Carbs
0.5g
Protein
3g
Fiber
Portion: 1 pear (120g)
low-gifiberwarming
Cottage Pie Lean Full Br
82
Smart
GI: 35(Low)
71
Cal
5g
Carbs
5.7g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Garden Peas (Steamed)
Garden Peas
88
Smart
GI: 35(Low)
70
Cal
10g
Carbs
5g
Protein
4g
Fiber
Portion: ½ cup (80g)
low-gifibervitamin-c
Cullen Skink (Smoked Haddock Soup)
81
Smart
GI: 35(Low)
60
Cal
4.7g
Carbs
5.3g
Protein
0.3g
Fiber
Portion: 1 serving
verified-gibatch-3
British Roasted Parsnips
85
Smart
GI: 35(Low)
55
Cal
10g
Carbs
1g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-563validated
Carrot & Coriander Soup
Carrot Coriander Soup
85
Smart
GI: 35(Low)
45
Cal
8g
Carbs
1g
Protein
3g
Fiber
Portion: 1 bowl (250ml)
low-givitamin-awarming
Roast Beef + Root Veg + Gravy (Light)
Light Roast Beef
91
SugarSmart
GI: 38(Low)
340
Cal
22g
Carbs
30g
Protein
4g
Fiber
Portion: 1 plate (300g)
low-giiron-richtraditional
Poached Salmon + Asparagus + New Potatoes
Salmon Asparagus Plate
89
Smart
GI: 38(Low)
290
Cal
18g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate (280g)
low-giomega-3folate
Scottish Oatcakes + Smoked Salmon + Cream Cheese
Oatcake Salmon
84
Smart
GI: 38(Low)
220
Cal
14g
Carbs
16g
Protein
2g
Fiber
Portion: 3 oatcakes (120g)
low-giomega-3calcium
Grilled Tomatoes + Poached Egg + Toast
Tomato Egg Toast
86
Smart
GI: 38(Low)
210
Cal
20g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (180g)
low-gilycopeneprotein
Prawn Toast (Baked 4pc)
82
Smart
GI: 38(Low)
200
Cal
17.5g
Carbs
12.5g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Porridge + Mixed Seeds + Blueberries
Porridge Seeds Berries
87
Smart
GI: 38(Low)
190
Cal
26g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (200g)
low-giomega-3antioxidants
Sardines on Toast (WG)
83
Smart
GI: 38(Low)
171
Cal
11.4g
Carbs
12.9g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Beef Wellington (Light, Small)
81
Smart
GI: 38(Low)
150
Cal
9g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Mushrooms on Whole Grain Toast
Mushrooms on Toast
84
Smart
GI: 38(Low)
145
Cal
18g
Carbs
6g
Protein
3g
Fiber
Portion: 2 slices (180g)
low-givitamin-dfiber
Chicken + Sweetcorn Sandwich (WG)
83
Smart
GI: 38(Low)
144
Cal
12.2g
Carbs
10g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Ploughman Wrap (WG Cheese Pickle)
82
Smart
GI: 38(Low)
144
Cal
12.2g
Carbs
6.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Prawn Mayo Sandwich (WG)
81
Smart
GI: 38(Low)
144
Cal
11.1g
Carbs
8.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Chicken Tikka Wrap (British)
82
Smart
GI: 38(Low)
140
Cal
12g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Chicken Tikka Wrap British
82
Smart
GI: 38(Low)
140
Cal
12g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Pret Chicken Caesar Wrap (Copycat)
82
Smart
GI: 38(Low)
140
Cal
11g
Carbs
11g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-16validated
Chicken Mushroom Pie WG British
81
Smart
GI: 38(Low)
118
Cal
8.2g
Carbs
8.2g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Baked Apple with Cinnamon & Walnuts
Baked Apple
82
Smart
GI: 38(Low)
110
Cal
18g
Carbs
2g
Protein
2g
Fiber
Portion: 1 apple
low-gifiber-richwarming
Barley & Roasted Veg Salad with Mint Yogurt (Large)
86
Smart
GI: 38(Low)
110
Cal
17g
Carbs
4g
Protein
4g
Fiber
Portion: salad bowl (250g)
high_fiberlow_givegetarian
Red Lentil and Carrot Curry (British Style) (Dinner)
87
Smart
GI: 38(Low)
110
Cal
15g
Carbs
7g
Protein
4g
Fiber
Portion: 1 bowl (220g)
high_fiberhigh_proteinlow_gi
Roasted Root Vegetable & Lentil Salad with Mustard Vinaigrette (Large)
88
Smart
GI: 38(Low)
110
Cal
14g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Smoked Haddock Chowder
Haddock Chowder
82
Smart
GI: 38(Low)
110
Cal
10g
Carbs
12g
Protein
1g
Fiber
Portion: 1 bowl (250ml)
low-giomega-3warming
Mushrooms on Toast (WG)
82
Smart
GI: 38(Low)
107
Cal
12g
Carbs
5.3g
Protein
2g
Fiber
Portion: 1 serving
britishmushroomvegetarian
Fish + Chips (Air Fried WG Batter)
81
Smart
GI: 38(Low)
104
Cal
8g
Carbs
8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Pie and Mash Turkey WG Light
80
Smart
GI: 38(Low)
104
Cal
8g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Baked Haddock with Oat Crust and Steamed Broccoli (Dinner)
84
Smart
GI: 38(Low)
100
Cal
6g
Carbs
14g
Protein
2g
Fiber
Portion: 1 fillet with veg (200g)
high_proteinlow_carblow_gi
Chicken Tikka Biryani British
80
Smart
GI: 38(Low)
100
Cal
8.6g
Carbs
7.1g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Cottage Cheese with Chopped Walnuts and Fresh Raspberries (Snack)
83
Smart
GI: 38(Low)
100
Cal
6g
Carbs
10g
Protein
2g
Fiber
Portion: 1 cup (200g)
high_proteinhigh_fiberlow_gi
Chicken Biryani Home Light Full
80
Smart
GI: 38(Low)
93
Cal
7.9g
Carbs
6.4g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Gammon Egg Chips Baked Br
80
Smart
GI: 38(Low)
93
Cal
6.4g
Carbs
7.9g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Barley & Lentil Soup with Leeks (Large)
86
Smart
GI: 38(Low)
70
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (300g)
high_fiberhigh_proteinlow_gi
Lentil Soup + Whole Grain Bread + Cheese
Soup & Bread Lunch
91
SugarSmart
GI: 40(Low)
380
Cal
42g
Carbs
18g
Protein
8g
Fiber
Portion: 1 bowl + bread
complete-mealwarmingfiber
Grilled Trout + New Potatoes + Green Beans
Trout Dinner
89
Smart
GI: 40(Low)
320
Cal
24g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate (300g)
low-giomega-3light
Chicken Casserole + Brown Rice
Chicken Casserole
88
Smart
GI: 40(Low)
310
Cal
26g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate (300g)
low-gione-potbalanced
Ham Salad + Wholemeal Bread
Ham Salad Sandwich
86
Smart
GI: 40(Low)
280
Cal
28g
Carbs
18g
Protein
4g
Fiber
Portion: 1 sandwich (200g)
low-gilean-proteinfiber
Parsnip Soup + Oatcakes + Cheese
Parsnip Soup Set
86
Smart
GI: 40(Low)
270
Cal
30g
Carbs
10g
Protein
5g
Fiber
Portion: 1 bowl + sides (350g)
low-giroot-vegcalcium
Scrambled Eggs on Whole Grain Toast
Scrambled Eggs on Toast
85
Smart
GI: 40(Low)
250
Cal
18g
Carbs
16g
Protein
3g
Fiber
Portion: 2 eggs + 1 slice (180g)
low-gihigh-proteinfilling
Beans on Whole Grain Toast
Beans on Toast
92
SugarSmart
GI: 40(Low)
220
Cal
32g
Carbs
10g
Protein
8g
Fiber
Portion: 1 can baked beans + toast (250g)
low-gihigh-fiberprotein-rich
Boiled Eggs + Soldiers (Whole Grain)
Dippy Eggs Soldiers
85
Smart
GI: 40(Low)
220
Cal
18g
Carbs
14g
Protein
3g
Fiber
Portion: 2 eggs + 2 slices (160g)
low-giproteintraditional
Porridge + Stewed Apple + Walnuts
Porridge Apple Walnut
86
Smart
GI: 40(Low)
195
Cal
28g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (220g)
low-giomega-3fiber
Mackerel & Pea Pâté with Rye Crackers
83
Smart
GI: 40(Low)
180
Cal
5g
Carbs
15g
Protein
2g
Fiber
Portion: 2 tbsp pâté + 4 rye crackers (60g)
high_proteinlow_carbomega_3
Mackerel Pâté with Wholegrain Rye Crisp (Small)
81
Smart
GI: 40(Low)
180
Cal
10g
Carbs
15g
Protein
1g
Fiber
Portion: 2 crisps + 30g pâté (45g)
high_proteinlow_carblow_gi
Bircher Muesli + Apple + Yogurt
Bircher Muesli
84
Smart
GI: 40(Low)
165
Cal
26g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
low-giovernight-oatsprobiotics
Grilled Halloumi & Roasted Beetroot Salad (Medium)
82
Smart
GI: 40(Low)
140
Cal
6g
Carbs
12g
Protein
2g
Fiber
Portion: 1 bowl (240g)
high_proteinhigh_fiberlow_gi
Pork Pie (Mini, Lean)
Mini Pork Pie
80
Smart
GI: 40(Low)
140
Cal
10g
Carbs
8g
Protein
1g
Fiber
Portion: 1 mini pie (50g)
low-giproteintraditional
Cheese & Pickle on Oatcake
Cheese Pickle Oatcake
81
Smart
GI: 40(Low)
135
Cal
12g
Carbs
6g
Protein
2g
Fiber
Portion: 1 oatcake (40g)
low-gicalciumwhole-grain
Berry Crumble (Oat Topping, No Sugar)
Berry Crumble
83
Smart
GI: 40(Low)
130
Cal
20g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving (100g)
low-gifiber-richantioxidants
Grilled Mackerel with Lentil & Tomato Salad
84
Smart
GI: 40(Low)
130
Cal
8g
Carbs
12g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinomega_3high_fiber
Grilled Pork Tenderloin with Apple Cider Glaze & Steamed Broccoli (Plate)
83
Smart
GI: 40(Low)
130
Cal
6g
Carbs
16g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Grilled Sirloin Steak with Roasted Brussels Sprouts & Barley Pilaf (Plate)
88
Smart
GI: 40(Low)
130
Cal
15g
Carbs
12g
Protein
5g
Fiber
Portion: 1 plate (350g)
high_proteinhigh_fiberlow_gi
Grilled Sirloin Steak with Roasted Low-GI Root Veg Mix (Medium)
83
Smart
GI: 40(Low)
130
Cal
8g
Carbs
15g
Protein
2g
Fiber
Portion: 1 steak (150g) + 100g roasted veg
high_proteinlow_carblow_gi
Grilled Turkey Breast with Roasted Root Veg Medley (Small)
84
Smart
GI: 40(Low)
130
Cal
8g
Carbs
20g
Protein
2g
Fiber
Portion: Plate (200g)
high_proteinhigh_fiberlow_gi
Mackerel with Grilled Courgette and Lentil Salad (Large)
84
Smart
GI: 40(Low)
130
Cal
8g
Carbs
12g
Protein
3g
Fiber
Portion: bowl (250g)
high_proteinhigh_fiberlow_gi
Oatcake with Cheese
Oatcake & Cheddar
89
Smart
GI: 40(Low)
130
Cal
14g
Carbs
3g
Protein
6g
Fiber
Portion: 2 oatcakes + cheese
low-giwhole-graincalcium
Apple & Cinnamon Quark Parfait (No Sugar Added)
92
SugarSmart
GI: 40(Low)
120
Cal
17g
Carbs
12.2g
Protein
7g
Fiber
Portion: 1 parfait cup (150g)
high_proteinhigh_fiberlow_carb
Apple Crumble (Oat Topping, Sugar-Free)
Apple Crumble SF
83
Smart
GI: 40(Low)
120
Cal
20g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving (100g)
low-gifiberoats
Beans on WG Toast
85
Smart
GI: 40(Low)
120
Cal
17g
Carbs
6g
Protein
4g
Fiber
Portion: 1 serving
britishbeanstoast
Grilled Turkey Breast with Wholemeal Barley & Veg Salad (Medium)
86
Smart
GI: 40(Low)
110
Cal
15g
Carbs
12g
Protein
4g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_gi
Roasted Vegetable & Lentil Salad with Mustard Dressing (Medium)
87
Smart
GI: 40(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: Bowl (200g)
high_fiberplant_basedlow_gi
Cucumber Sandwich (Whole Grain)
Cucumber Sandwich
81
Smart
GI: 40(Low)
95
Cal
14g
Carbs
4g
Protein
2g
Fiber
Portion: 1 sandwich half (50g)
low-gitraditionallight
Herb‑Crusted Cod with Cauliflower Mash and Green Beans (Plate)
82
Smart
GI: 40(Low)
95
Cal
8g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_gilow_carb
Low-fat Cottage Cheese with Sliced Pear (Snack)
80
Smart
GI: 40(Low)
95
Cal
6g
Carbs
10g
Protein
1g
Fiber
Portion: 1 bowl (150g)
high_proteinlow_carblow_gi
Welsh Cawl (Lamb + Leek Soup)
82
Smart
GI: 40(Low)
95
Cal
8g
Carbs
8g
Protein
2g
Fiber
Portion: 1 bowl
high-proteinlow-giiron-rich
Hearty Lentil & Barley Soup (Lunch)
83
Smart
GI: 40(Low)
80
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (300g)
high_fiberhigh_proteinlow_gi
Low-Fat Greek Yogurt with Chia Seeds and Raspberries (Snack)
86
Smart
GI: 40(Low)
80
Cal
7g
Carbs
8g
Protein
4g
Fiber
Portion: cup (120g)
high_proteinhigh_fiberlow_gi
Roasted Beet & Lentil Salad with Goat Cheese
83
Smart
GI: 40(Low)
80
Cal
10g
Carbs
4g
Protein
3g
Fiber
Portion: 1 plate (200g)
high_fiberlow_carbvegetarian
Grilled Fish + Sweet Potato Mash + Peas
Fish Dinner Plate
88
Smart
GI: 42(Low)
400
Cal
34g
Carbs
30g
Protein
5g
Fiber
Portion: 1 plate
complete-mealomega-3traditional
Beans on Whole Grain Toast + Poached Egg
Full Breakfast Light
89
Smart
GI: 42(Low)
360
Cal
36g
Carbs
18g
Protein
7g
Fiber
Portion: 1 plate
complete-mealproteinfiber
Porridge + Berries + Seeds + Honey
Porridge Breakfast
84
Smart
GI: 42(Low)
340
Cal
42g
Carbs
10g
Protein
6g
Fiber
Portion: 1 bowl
complete-mealoatsfiber
Beef & Ale Stew (Lean) + Mash
Beef Stew Light
87
Smart
GI: 42(Low)
300
Cal
24g
Carbs
26g
Protein
4g
Fiber
Portion: 1 bowl (280g)
low-giironwarming
Lamb Hotpot (Lean, Sweet Potato)
Lamb Hotpot
87
Smart
GI: 42(Low)
290
Cal
22g
Carbs
24g
Protein
4g
Fiber
Portion: 1 serving (250g)
low-giironcomfort-food
Leek & Potato Soup + Whole Grain Roll
Leek Soup Lunch
83
Smart
GI: 42(Low)
280
Cal
36g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl + roll (350g)
low-giwarmingfiber
Porridge + Banana + Cinnamon
Porridge Banana
82
Smart
GI: 42(Low)
180
Cal
30g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (220g)
low-gibeta-glucanpotassium
Welsh Rarebit (WG Toast)
81
Smart
GI: 42(Low)
173
Cal
13.3g
Carbs
9.3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-3
Porridge with Berries & Seeds
Porridge
82
Smart
GI: 42(Low)
170
Cal
28g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
low-gibeta-glucanheart-health
Soldiers + Dippy Egg
80
Smart
GI: 42(Low)
167
Cal
16.7g
Carbs
10g
Protein
1.7g
Fiber
Portion: 1 serving
britisheggtoast
Kippers + Toast (WG)
79
Smart
GI: 42(Low)
144
Cal
10g
Carbs
12.2g
Protein
1.1g
Fiber
Portion: 1 serving
britishfishsmoked
Fish Finger Sandwich (WG, Baked)
79
Smart
GI: 42(Low)
140
Cal
13g
Carbs
8g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Fish Finger Sandwich WG Baked
79
Smart
GI: 42(Low)
140
Cal
13g
Carbs
8g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Chicken + Leek Pie (WG, Small)
79
Smart
GI: 42(Low)
130
Cal
10g
Carbs
9g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9bvalidated
Oat Porridge (Plain)
Plain Porridge
81
Smart
GI: 42(Low)
130
Cal
22g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (200g)
low-gibeta-glucanheart-health
Steak + Ale Pie (WG Light)
78
Smart
GI: 42(Low)
127
Cal
9.1g
Carbs
9.1g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Toad in the Hole (Turkey WG)
78
Smart
GI: 42(Low)
127
Cal
10g
Carbs
8.2g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Toad in the Hole Turkey WG
78
Smart
GI: 42(Low)
127
Cal
10g
Carbs
8.2g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Chicken Pie (WG Pastry Light)
78
Smart
GI: 42(Low)
118
Cal
9.1g
Carbs
8.2g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Yorkshire Pudding (WG) + Roast Beef
78
Smart
GI: 42(Low)
112
Cal
8g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Fish and Chips (Baked Fish, Sweet Potato)
79
Smart
GI: 42(Low)
107
Cal
10g
Carbs
7.1g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-10validated
Bangers and Mash (Turkey Sausage + Sweet Potato)
79
Smart
GI: 42(Low)
104
Cal
9.6g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-3
Macaroni Cheese (WG Light)
78
Smart
GI: 42(Low)
96
Cal
10.4g
Carbs
4.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Jacket Potato + Tuna + Salad
79
Smart
GI: 42(Low)
93
Cal
9.3g
Carbs
6g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Bubble and Squeak (Baked)
80
Smart
GI: 42(Low)
89
Cal
10g
Carbs
3.3g
Protein
2.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Jacket Sweet Potato + Chili
79
Smart
GI: 42(Low)
87
Cal
9.3g
Carbs
4.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Bangers + Mash (Turkey+Sweet Potato)
78
Smart
GI: 42(Low)
86
Cal
7.9g
Carbs
5.7g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Porridge (Rolled Oats + Berries)
79
Smart
GI: 42(Low)
80
Cal
12.8g
Carbs
2.8g
Protein
1.6g
Fiber
Portion: 1 serving
britishoatshealthy
Shepherd Pie (Lean, Sweet Potato Top)
78
Smart
GI: 42(Low)
80
Cal
8g
Carbs
6.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Cottage Pie (Lean Sweet Potato)
78
Smart
GI: 42(Low)
79
Cal
7.9g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Cottage Pie Lean Sweet Potato
78
Smart
GI: 42(Low)
79
Cal
7.9g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Lancashire Hotpot (Lean Lamb)
78
Smart
GI: 42(Low)
79
Cal
6.4g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Lancashire Hotpot Lean Lamb
78
Smart
GI: 42(Low)
79
Cal
6.4g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Fish Pie (Cod + Prawn)
78
Smart
GI: 42(Low)
72
Cal
6.4g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Leek and Potato Soup (Light)
76
Smart
GI: 42(Low)
33
Cal
5.3g
Carbs
1g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-3
Shepherd's Pie (Sweet Potato) + Side Salad
Shepherd's Pie Meal
86
Smart
GI: 44(Low)
420
Cal
38g
Carbs
22g
Protein
6g
Fiber
Portion: 1 serving + salad
complete-mealcomfort-foodfiber
Chicken & Vegetable Pie (Sweet Potato Top)
Chicken Veg Pie
84
Smart
GI: 44(Low)
310
Cal
28g
Carbs
22g
Protein
4g
Fiber
Portion: 1 serving (250g)
low-gicomfort-foodprotein
Whole Grain Crumpet + Egg + Spinach
Crumpet Egg Spinach
82
Smart
GI: 44(Low)
230
Cal
22g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (160g)
low-giironprotein
Bread & Butter Pudding (WG, Sugar-Free)
Bread Pudding SF
79
Smart
GI: 44(Low)
130
Cal
20g
Carbs
5g
Protein
2g
Fiber
Portion: 1 slice (80g)
low-giwhole-grainstevia
Herbed Cottage Cheese with Wholegrain Rye Crackers (Snack)
84
Smart
GI: 44(Low)
130
Cal
12g
Carbs
10g
Protein
4g
Fiber
Portion: 1 plate (150g)
high_proteinhigh_fiberlow_gi
Bubble & Squeak (Sweet Potato)
Bubble & Squeak
80
Smart
GI: 44(Low)
110
Cal
16g
Carbs
3g
Protein
3g
Fiber
Portion: 1 serving (180g)
low-gifiber-richleftover-friendly
Low-sugar Wholemeal Scone with Flaxseed (Snack)
99
SugarSmart
GI: 45(Low)
446
Cal
32.5g
Carbs
12.5g
Protein
13g
Fiber
Portion: 1 scone (70g)
high_fiberlow_gimoderate_protein
Smoked Salmon & Avocado on Wholegrain Oatcake (Small)
85
Smart
GI: 45(Low)
218
Cal
17.5g
Carbs
17g
Protein
4.5g
Fiber
Portion: 1 oatcake (80g)
high_proteinhigh_fiberlow_carb
Wholemeal Oat & Flaxseed Scone (Small)
84
Smart
GI: 45(Low)
210
Cal
22g
Carbs
7g
Protein
5g
Fiber
Portion: 1 scone (60g)
high_fiberlow_sugarwhole_grain
Wholemeal Pancakes + Berries + Yogurt
WG Pancake Breakfast
81
Smart
GI: 45(Low)
210
Cal
30g
Carbs
8g
Protein
4g
Fiber
Portion: 2 pancakes (180g)
low-giwhole-grainantioxidants
Roasted Chickpea & Herb Mix (Snack)
89
Smart
GI: 45(Low)
180
Cal
20g
Carbs
8g
Protein
7g
Fiber
Portion: 1 small cup (50g)
high_fiberplant_proteinlow_carb
Smoked Salmon & Avocado on Wholegrain Oat Scone (Medium)
86
Smart
GI: 45(Low)
180
Cal
25g
Carbs
12g
Protein
6g
Fiber
Portion: 1 scone with topping (200g)
high_proteinhigh_fiberlow_carb
Wholegrain Oat & Seed Crackers with Hummus (Snack)
85
Smart
GI: 45(Low)
180
Cal
20g
Carbs
8g
Protein
5g
Fiber
Portion: 1 pack (50g)
high_fiberplant_proteinlow_gi
Black Pudding with Sautéed Kale (Breakfast)
79
Smart
GI: 45(Low)
150
Cal
6g
Carbs
12g
Protein
2g
Fiber
Portion: 1 serving (180g)
high_proteinhigh_fiberlow_gi
Egg & Spinach Wholegrain Muffin (Medium)
83
Smart
GI: 45(Low)
150
Cal
15g
Carbs
10g
Protein
4g
Fiber
Portion: 1 muffin (80g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Avocado Oat Scone (Medium)
80
Smart
GI: 45(Low)
150
Cal
15g
Carbs
7g
Protein
3g
Fiber
Portion: 1 scone (120g)
high_proteinhigh_fiberlow_gi
Smoked Salmon & Avocado on Oat Scone (Medium)
81
Smart
GI: 45(Low)
150
Cal
15g
Carbs
8g
Protein
3g
Fiber
Portion: 1 scone (120g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Avocado on Wholemeal Oatcake (Medium)
81
Smart
GI: 45(Low)
150
Cal
12g
Carbs
9g
Protein
3g
Fiber
Portion: 1 oatcake with salmon and avocado (80g)
high_proteinhigh_fiberlow_carb
Smoked Salmon & Avocado on Wholemeal Oatcake (Small)
83
Smart
GI: 45(Low)
150
Cal
12g
Carbs
8g
Protein
4g
Fiber
Portion: 1 oatcake with salmon and avocado (150g)
high_proteinhigh_fiberlow_carb
Smoked Salmon and Avocado Wholegrain Toast (Medium)
82
Smart
GI: 45(Low)
150
Cal
20g
Carbs
7g
Protein
4g
Fiber
Portion: 1 slice with topping (150g)
high_proteinhigh_fiberlow_gi
Smoked Salmon and Avocado on Oatcake (Small)
83
Smart
GI: 45(Low)
150
Cal
12g
Carbs
8g
Protein
4g
Fiber
Portion: 1 oatcake (70g)
high_proteinhigh_fiberlow_carb
Wholegrain Rye Bread with Cottage Cheese & Chives (Snack)
83
Smart
GI: 45(Low)
150
Cal
20g
Carbs
8g
Protein
4g
Fiber
Portion: 1 slice (70g)
high_fibermoderate_proteinlow_gi
Wholemeal Smoked Salmon & Low-Fat Cottage Cheese Scone (Medium)
81
Smart
GI: 45(Low)
150
Cal
20g
Carbs
10g
Protein
3g
Fiber
Portion: 1 scone (80g) with 30g cottage cheese and 30g smoked salmon
high_proteinhigh_fiberlow_carb
Mackerel Kedgeree with Barley (Small)
81
Smart
GI: 45(Low)
130
Cal
12g
Carbs
12g
Protein
3g
Fiber
Portion: Bowl (200g)
high_proteinhigh_fiberlow_gi
Mackerel Pâté with Wholegrain Rye Crackers (Snack)
81
Smart
GI: 45(Low)
130
Cal
10g
Carbs
12g
Protein
3g
Fiber
Portion: 2 crackers + 40g pâté (150g total)
high_proteinomega_3high_fiber
Roasted Pork Loin with Cauliflower Mash (Plate)
80
Smart
GI: 45(Low)
130
Cal
6g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_carblow_gi
Spiced Lentil & Carrot Salad with Mustard Vinaigrette (Bowl)
85
Smart
GI: 45(Low)
130
Cal
14g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl (210g)
high_fiberplant_proteinlow_gi
Wholemeal Flaxseed Crackers with Cottage Cheese & Chives (Small)
85
Smart
GI: 45(Low)
130
Cal
14g
Carbs
8g
Protein
5g
Fiber
Portion: 5 crackers (30g)
high_fiberhigh_proteinlow_gi
Cinnamon‑Spiced Baked Pears with Walnuts (Dessert)
79
Smart
GI: 45(Low)
120
Cal
18g
Carbs
2g
Protein
3g
Fiber
Portion: 1 bowl (150g)
high_fiberlow_gimoderate_carb
Cucumber Mint Yogurt Dip with Wholegrain Rye Crackers (Snack)
82
Smart
GI: 45(Low)
120
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 80g dip + 30g crackers
high_fiberlow_carblow_gi
Savoury Buckwheat Pancakes with Smoked Trout (Medium)
81
Smart
GI: 45(Low)
120
Cal
15g
Carbs
10g
Protein
3g
Fiber
Portion: 2 pancakes (180g)
high_proteinhigh_fiberlow_gi
Smoked Salmon & Avocado Oatmeal (Breakfast)
83
Smart
GI: 45(Low)
120
Cal
10g
Carbs
8g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Warm Lentil & Barley Salad with Roasted Beetroot (Medium)
86
Smart
GI: 45(Low)
120
Cal
20g
Carbs
6g
Protein
6g
Fiber
Portion: Bowl (200g)
high_fiberhigh_proteinlow_gi
Wholemeal Welsh Rarebit on Rye Crumpet (Small)
83
Smart
GI: 45(Low)
120
Cal
15g
Carbs
8g
Protein
4g
Fiber
Portion: 1 crumpet with topping (150g)
high_proteinhigh_fiberlow_gi
Chicken Breast with Wilted Kale and Quinoa Pilaf (Medium)
84
Smart
GI: 45(Low)
115
Cal
13g
Carbs
13g
Protein
4g
Fiber
Portion: plate (250g)
high_proteinhigh_fiberlow_gi
Sticky Toffee Pudding (Sugar-Free, Mini)
Sticky Toffee SF
78
Smart
GI: 45(Low)
115
Cal
18g
Carbs
3g
Protein
2g
Fiber
Portion: 1 mini portion (60g)
low-gisugar-freedate-based
Turkey & Sage Stuffed Butternut Squash (Half)
81
Smart
GI: 45(Low)
115
Cal
10g
Carbs
9g
Protein
3g
Fiber
Portion: 1 half squash (200g)
high_proteinhigh_fiberlow_gi
Barley & Roasted Root Vegetable Salad with Chickpeas (Medium)
83
Smart
GI: 45(Low)
112
Cal
15g
Carbs
5g
Protein
4.5g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_gi
Barley & Lentil Salad with Smoked Trout (Medium)
81
Smart
GI: 45(Low)
110
Cal
12g
Carbs
7g
Protein
3.5g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Barley & Roasted Vegetable Salad with Grilled Halloumi (Medium)
80
Smart
GI: 45(Low)
110
Cal
15g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gimoderate_protein
Chickpea & Spinach Stew (British Style) (Bowl)
82
Smart
GI: 45(Low)
110
Cal
12g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberplant_proteinlow_gi
Leek, Mushroom & Lentil Frittata (Slice)
79
Smart
GI: 45(Low)
110
Cal
6g
Carbs
8g
Protein
2g
Fiber
Portion: 1 slice (120g)
high_proteinhigh_fiberlow_carb
Pork Tenderloin with Apple Cider Glaze and Cauliflower Mash (Large)
79
Smart
GI: 45(Low)
110
Cal
8g
Carbs
12g
Protein
2g
Fiber
Portion: plate (250g)
high_proteinlow_gimoderate_carb
Roasted Root Vegetable & Barley Salad with Mustard Dressing (Medium)
84
Smart
GI: 45(Low)
110
Cal
15g
Carbs
4g
Protein
5g
Fiber
Portion: bowl (200g)
high_fiberlow_gimoderate_protein
Seeded Oat Crackers with Low‑Fat Cottage Cheese (Snack)
80
Smart
GI: 45(Low)
100
Cal
14g
Carbs
6g
Protein
3g
Fiber
Portion: 1 serving (50g)
high_proteinhigh_fiberlow_gi
Cottage Cheese & Blackberry Chia Pudding
83
Smart
GI: 45(Low)
95
Cal
10g
Carbs
8g
Protein
4g
Fiber
Portion: 1 cup (200g)
high_proteinhigh_fiberlow_gi
Grilled Turkey Breast with Cauliflower & Parsnip Mash
80
Smart
GI: 45(Low)
95
Cal
8g
Carbs
13g
Protein
2g
Fiber
Portion: Plate (300g)
high_proteinhigh_fiberlow_gi
Blueberry & Flaxseed Yogurt Parfait (Snack)
78
Smart
GI: 45(Low)
90
Cal
10g
Carbs
6g
Protein
2g
Fiber
Portion: Glass (150g)
high_proteinhigh_fiberlow_gi
Spiced Lentil & Spinach Soup (Bowl)
84
Smart
GI: 45(Low)
90
Cal
14g
Carbs
6g
Protein
5g
Fiber
Portion: bowl (250g)
high_fibermoderate_proteinlow_gi
Barley & Lentil Soup with Leeks (Bowl)
80
Smart
GI: 45(Low)
80
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Vegetable Barley Soup (British Style) (Lunch)
80
Smart
GI: 45(Low)
80
Cal
12g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carblow_gi
Leek & Barley Soup (British Style)
80
Smart
GI: 45(Low)
70
Cal
10g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_fatlow_carb
Leek & Barley Soup (Low Sodium)
77
Smart
GI: 45(Low)
60
Cal
10g
Carbs
2g
Protein
2g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_fatlow_gi
Wholegrain Rye Cracker with Hummus and Roasted Red Pepper (Snack)
81
Smart
GI: 46(Low)
130
Cal
16g
Carbs
5g
Protein
4g
Fiber
Portion: 4 crackers (80g)
high_fiberlow_carblow_gi
Cottage Pie with Root Veg Mash
Cottage Pie
82
Smart
GI: 48(Low)
270
Cal
24g
Carbs
20g
Protein
4g
Fiber
Portion: 1 serving (300g)
low-gicomfort-foodfiber-rich
Wholegrain Oat Scone with Flaxseed (Medium)
81
Smart
GI: 48(Low)
250
Cal
30g
Carbs
8g
Protein
5g
Fiber
Portion: 1 scone (80g)
high_fiberlow_sugarmoderate_protein
Wholemeal Pitta Bread
WG Pitta
78
Smart
GI: 48(Low)
240
Cal
44g
Carbs
8g
Protein
5g
Fiber
Portion: 1 pitta (60g)
low-gifiberwhole-grain
Mackerel Pâté with Flaxseed Crackers (Snack)
84
Smart
GI: 48(Low)
180
Cal
12g
Carbs
12g
Protein
5g
Fiber
Portion: 1 serving (80g)
high_proteinhigh_fiberlow_gi
Spotted Dick (Sugar-Free)
Spotted Dick SF
77
Smart
GI: 48(Low)
160
Cal
24g
Carbs
4g
Protein
3g
Fiber
Portion: 1 slice (80g)
low-gisugar-freestevia
Savoury Oat Scone with Smoked Ham (Snack)
79
Smart
GI: 48(Low)
150
Cal
18g
Carbs
8g
Protein
3g
Fiber
Portion: 1 scone (80g)
high_proteinhigh_fiberlow_gi
Baked Potato (Small, with Beans)
Jacket Potato Beans
80
Smart
GI: 48(Low)
145
Cal
24g
Carbs
6g
Protein
4g
Fiber
Portion: 1 small potato (150g)
low-gifiberprotein
Wholemeal Oat & Seed Muffin with Low-Fat Quark
81
Smart
GI: 48(Low)
140
Cal
15g
Carbs
8g
Protein
4g
Fiber
Portion: 1 muffin (80g)
high_proteinhigh_fiberlow_gi
Beans on Toast (Reduced Sugar/Salt)
82
Smart
GI: 48(Low)
130
Cal
20g
Carbs
6g
Protein
5g
Fiber
Portion: 1 slice + beans
low-gihigh-fiberplant-protein
Baked Lentil & Veggie Loaf with Flaxseed (Slice)
83
Smart
GI: 48(Low)
120
Cal
12g
Carbs
9g
Protein
5g
Fiber
Portion: 1 slice (180g)
high_proteinhigh_fiberlow_carb
Low‑Sugar Blackberry & Oat Crumble (Mini)
80
Smart
GI: 48(Low)
120
Cal
20g
Carbs
3g
Protein
4g
Fiber
Portion: 1 serving (100g)
high_fiberlow_givegetarian
Wholemeal Scone (Plain, Small)
WG Scone
76
Smart
GI: 48(Low)
120
Cal
18g
Carbs
4g
Protein
2g
Fiber
Portion: 1 small scone (40g)
low-giwhole-graintraditional
Kedgeree (Smoked Fish + Rice)
74
Smart
GI: 48(Low)
112
Cal
12.8g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
britishfishrice
Rice Pudding (Low Sugar, Cinnamon)
Rice Pudding SF
74
Smart
GI: 48(Low)
110
Cal
18g
Carbs
4g
Protein
1g
Fiber
Portion: small bowl (100g)
low-gicalciumwarming
Turkey & Barley Lentil Salad with Mixed Greens (Large)
81
Smart
GI: 48(Low)
110
Cal
12g
Carbs
9g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Whole Grain Crumpet with Butter
WG Crumpet
77
Smart
GI: 48(Low)
110
Cal
18g
Carbs
4g
Protein
2.5g
Fiber
Portion: 1 crumpet (50g)
low-giwhole-grainlight
Crumpet (Whole Grain, Small)
WG Crumpet
76
Smart
GI: 48(Low)
100
Cal
18g
Carbs
3g
Protein
2g
Fiber
Portion: 1 crumpet (40g)
low-giwhole-grainlight
Hobnob (Whole Oat Biscuit, 2)
Hobnobs
76
Smart
GI: 48(Low)
100
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 2 biscuits (28g)
low-gioatfiber
Colcannon (Cabbage & Potato Mash)
Colcannon
78
Smart
GI: 48(Low)
90
Cal
16g
Carbs
2g
Protein
3g
Fiber
Portion: ½ cup (100g)
low-gifibercomfort
Homemade Oat & Flaxseed Snack Bar (Small)
92
SugarSmart
GI: 50(Low)
300
Cal
45g
Carbs
14g
Protein
12g
Fiber
Portion: 1 bar (40g)
high_fiberhigh_proteinlow_gi
Shepherd's Pie (Sweet Potato Topping)
Sweet Potato Shepherd's Pie
80
Smart
GI: 50(Low)
280
Cal
28g
Carbs
18g
Protein
4g
Fiber
Portion: 1 serving (300g)
low-gifiber-richcomfort-food
Cheddar & Chive Oat Scones (Snack)
80
Smart
GI: 50(Low)
250
Cal
30g
Carbs
8g
Protein
5g
Fiber
Portion: 2 scones (80g)
high_fibermoderate_proteinlow_gi
Mackerel Kedgeree with Barley (Light)
83
Smart
GI: 50(Low)
243
Cal
30.5g
Carbs
19g
Protein
5.5g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberomega_3
Whole Grain Bread Roll
WG Bread Roll
79
Smart
GI: 50(Low)
230
Cal
42g
Carbs
8g
Protein
6g
Fiber
Portion: 1 roll (50g)
low-gifiberwhole-grain
Low‑Sugar Wholemeal Scone with Flaxseed (Snack)
80
Smart
GI: 50(Low)
200
Cal
25g
Carbs
6g
Protein
5g
Fiber
Portion: 1 scone (70g)
high_fibermoderate_carblow_sugar
Wholemeal Scone with Reduced-Fat Cheddar (Small)
77
Smart
GI: 50(Low)
200
Cal
22g
Carbs
8g
Protein
3g
Fiber
Portion: 1 scone (80g)
moderate_fibermoderate_proteinlow_gi
Low‑Sugar Raspberry & Almond Oat Crumble (Dessert)
79
Smart
GI: 50(Low)
160
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 serving (120g)
high_fiberlow_gimoderate_carb
Herb-Crusted Roast Beef with Brussels Sprouts & Turnip Puree (Plate)
80
Smart
GI: 50(Low)
130
Cal
8g
Carbs
18g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_gi
Vegetable & Chickpea Curry with Brown Rice (Medium)
79
Smart
GI: 50(Low)
130
Cal
18g
Carbs
7g
Protein
4g
Fiber
Portion: bowl (250g)
high_fibermoderate_proteinlow_gi
Barley & Mushroom Pilaf (Side)
79
Smart
GI: 50(Low)
120
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 side (180g)
high_fiberlow_gimoderate_carb
Beef & Mushroom Stew with Turnip Mash (Large)
78
Smart
GI: 50(Low)
120
Cal
12g
Carbs
10g
Protein
3g
Fiber
Portion: plate (300g)
high_proteinmoderate_fiberlow_gi
Warm Quinoa & Cinnamon Pudding (No Sugar)
81
Smart
GI: 50(Low)
120
Cal
18g
Carbs
4g
Protein
5g
Fiber
Portion: 1 bowl (150g)
high_fiberlow_gilow_fat
Wholemeal Oat Pancakes with Low-Fat Greek Yogurt (Small)
75
Smart
GI: 50(Low)
110
Cal
14g
Carbs
6g
Protein
2g
Fiber
Portion: 2 pancakes (150g)
high_proteinhigh_fiberlow_gi
Digestive Biscuit (Whole Wheat, 2 pieces)
Digestive Biscuits
74
Smart
GI: 50(Low)
95
Cal
14g
Carbs
2g
Protein
2g
Fiber
Portion: 2 biscuits (30g)
low-giwhole-wheatfiber
Roasted Root Vegetable & Barley Salad with Mint (Bowl)
77
Smart
GI: 50(Low)
95
Cal
12g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carbplant_based
Crumpets (WG) + Butter (Small)
72
Smart
GI: 52(Low)
180
Cal
28g
Carbs
5g
Protein
2g
Fiber
Portion: 1 serving
britishcrumpettraditional
Low‑Sugar Raspberry & Almond Oat Scone (Small)
78
Smart
GI: 52(Low)
140
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 scone (70g)
high_fiberlow_carblow_gi
Roast Parsnips
Roast Parsnips
79
Smart
GI: 52(Low)
95
Cal
18g
Carbs
1.5g
Protein
5g
Fiber
Portion: ½ cup (80g)
moderate-gifibersweet
Welsh Rarebit on Wholegrain Rye Toast (Medium)
76
Smart
GI: 53(Low)
190
Cal
20g
Carbs
9g
Protein
3g
Fiber
Portion: 1 slice (80g)
high_proteinhigh_fiberlow_carb
Apple & Cinnamon Quinoa Pudding (Dessert)
73
Smart
GI: 53(Low)
95
Cal
15g
Carbs
3g
Protein
2g
Fiber
Portion: 1 cup (200g)
low_gihigh_fibermoderate_carb
Low‑Sugar Scone with Wholemeal Flour and Chia Seeds (Small)
76
Smart
GI: 55(Low)
150
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 scone (80g)
high_fibermoderate_proteinlow_gi
Savory Oat & Cheddar Muffin (Small)
73
Smart
GI: 55(Low)
150
Cal
20g
Carbs
6g
Protein
2.5g
Fiber
Portion: 1 muffin (80g)
high_fibermoderate_proteinlow_gi
Welsh Rarebit on Wholegrain Rye Toast (Small)
77
Smart
GI: 55(Low)
150
Cal
15g
Carbs
8g
Protein
4g
Fiber
Portion: 1 piece (80g)
high_proteinhigh_fibermoderate_carb
Weetabix + Milk (2 biscuits)
72
Smart
GI: 55(Low)
100
Cal
16.7g
Carbs
3.3g
Protein
2.2g
Fiber
Portion: 1 serving
britishcerealwhole-grain
Barley & Roasted Root Vegetable Salad with Mustard Vinaigrette
74
Smart
GI: 55(Low)
80
Cal
15g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_carblow_gi
Whole-Wheat Lean Cornish Pasty
71
Smart
GI: 62(Medium)
220
Cal
26g
Carbs
9g
Protein
4g
Fiber
Portion: 1 small pasty
high-fiberhigh-proteintraditional
Bubble and Squeak (Plain, Low Oil)
69
Be Careful
GI: 62(Medium)
110
Cal
14g
Carbs
3g
Protein
3g
Fiber
Portion: 1 patty
high-fibertraditionalsatiety
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