GM Diet MagicPlain-language guides to the 7-day GM diet, with honest answers about what it can and cannot do.
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GM diet chicken recipes: 6 simple meals for days 5 and 6
Lean chicken meals for the protein days, with portions, cooking times and food-safety tips.
Short answer: chicken belongs on days 5 and 6 of the GM diet. Use skinless breast, cook it without much oil, and pair it with tomatoes on day 5 and other vegetables (not potatoes) on day 6. Always cook chicken until it reaches 74°C inside.
Which recipe for which day
| Day | Foods allowed | Try |
|---|---|---|
| 5 | Protein and tomatoes | Grilled lemon chicken, no-oil tandoori chicken, baked chicken with salsa, clear soup with tomatoes |
| 6 | Protein and vegetables | Chicken and vegetable kebabs, chicken and cabbage stir-fry, clear chicken soup |
Jump to: Grilled lemon chicken with tomatoes, No-oil tandoori chicken, Clear chicken and vegetable soup, Chicken and vegetable kebabs, Chicken and cabbage stir-fry, Baked chicken with fresh tomato salsa.
Grilled lemon chicken with tomatoes
Fits: Day 5 · Serves: 1 · Time: 30 minutes
Lemon and herb chicken breast grilled alongside whole tomatoes, which covers day 5 in one plate.
Ingredients
- 150 g skinless chicken breast
- Juice of 1 lemon
- 1 clove garlic, crushed
- 1/2 tsp dried oregano or thyme
- 3 tomatoes, halved
- Salt and black pepper
Method
- Marinate the chicken in lemon juice, garlic, herbs, salt and pepper for at least 15 minutes.
- Grill or cook in a non-stick pan for 6 to 7 minutes each side until cooked through (74°C inside).
- Grill the tomatoes cut side down for 3 to 4 minutes and serve together.
No-oil tandoori chicken
Fits: Day 5 · Serves: 1 · Time: 40 minutes
Spiced, oven-roasted chicken with a tomato and onion salad; no oil or butter.
Ingredients
- 150 g skinless chicken (breast or boneless thigh)
- 1 tsp ginger-garlic paste
- 1 tsp tandoori masala or Kashmiri chilli powder
- 1/2 tsp cumin powder
- Juice of 1/2 lemon
- Salt
- Side: 2 tomatoes and 1/2 onion, sliced
Method
- Score the chicken and rub with the ginger-garlic paste, spices, lemon juice and salt. Marinate for 30 minutes or longer in the fridge.
- Roast at 220°C on a rack for 20 to 25 minutes, turning once, until cooked through (74°C inside).
- Serve with the sliced tomato and onion salad.
Tip: Many tandoori recipes use yogurt; leave it out to keep the day dairy-free, or add 2 tablespoons of plain low-fat yogurt if your version of the plan allows it.
Clear chicken and vegetable soup
Fits: Days 5 and 6 · Serves: 2 · Time: 40 minutes
A light, filling broth with shredded chicken; add tomatoes on day 5 or other vegetables on day 6.
Ingredients
- 200 g skinless chicken breast
- 1 litre water
- 1 onion, 2 carrots and 2 celery sticks, chopped
- 2 cloves garlic and a thumb of ginger
- 1 cup cabbage or spinach
- Salt and black pepper
Method
- Simmer the chicken with the water, onion, garlic and ginger for 20 minutes, then lift out the chicken and shred it.
- Add the carrots, celery and cabbage and simmer for 10 minutes.
- Return the chicken, season and serve.
Chicken and vegetable kebabs
Fits: Day 6 · Serves: 1 · Time: 30 minutes
Skewers of chicken, capsicum, onion and zucchini; no tomatoes, so they suit day 6.
Ingredients
- 150 g skinless chicken breast, cubed
- 1 capsicum and 1 onion, in chunks
- 1 small zucchini, in thick slices
- 1 tsp paprika, 1/2 tsp cumin, juice of 1/2 lemon
- Salt and pepper
Method
- Toss the chicken with the spices, lemon, salt and pepper.
- Thread onto skewers, alternating with the vegetables.
- Grill for 12 to 15 minutes, turning often, until the chicken is cooked through (74°C inside).
Chicken and cabbage stir-fry
Fits: Day 6 · Serves: 1 · Time: 20 minutes
A quick wok dish that uses plenty of day 6 vegetables.
Ingredients
- 150 g skinless chicken breast, thinly sliced
- 2 cups shredded cabbage
- 1 carrot, cut into thin strips
- 1 tsp grated ginger and 1 clove garlic
- 1 tsp low-sodium soy sauce
- 1 tsp oil
Method
- Heat the oil in a wok and stir-fry the chicken for 5 to 6 minutes until cooked through.
- Add the ginger, garlic, cabbage and carrot and stir-fry for 3 to 4 minutes.
- Add the soy sauce and toss.
Baked chicken with fresh tomato salsa
Fits: Day 5 · Serves: 1 · Time: 30 minutes
Oven-baked chicken topped with a raw tomato salsa.
Ingredients
- 150 g skinless chicken breast
- 1/2 tsp smoked paprika, salt and pepper
- Salsa: 2 tomatoes, 1/4 red onion and a handful of coriander, chopped, with lime juice
Method
- Season the chicken and bake at 200°C for 20 to 25 minutes until cooked through (74°C inside).
- Mix the salsa ingredients and spoon over the sliced chicken.
Wonder soup can be added to any meal: see the wonder soup recipe. For the full day-by-day rules, read the 7-day plan.
Frequently asked questions
Which days can I eat chicken on the GM diet?
Days 5 and 6. Some versions also allow a small portion with brown rice on day 7. Chicken is not part of days 1 to 4.
How much chicken can I eat per meal?
Around 150 g of cooked, skinless chicken breast per meal is a sensible portion. The classic plan suggests two protein portions a day on days 5 and 6.
Can I eat chicken thighs or fried chicken?
Choose skinless breast where possible, because it is leanest. Avoid fried, breaded or processed chicken such as nuggets and sausages.
How do I know chicken is cooked safely?
Cook it until the thickest part reaches 74°C (165°F) on a food thermometer. Without one, check that the meat is white all the way through and the juices run clear.
Before you start
The GM diet is very low in calories and protein on several days, and no clinical study has tested it. Do not follow it if you are pregnant, breastfeeding, under 18, have diabetes, kidney disease, heart disease, low blood pressure or a history of disordered eating, or take regular medication, unless a doctor has agreed. Stop and eat normally if you feel faint, dizzy, confused or unwell.