GM Diet MagicPlain-language guides to the 7-day GM diet, with honest answers about what it can and cannot do.
Food and tools
General information only, not medical advice. Talk to a doctor or registered dietitian before starting any weight-loss plan. Medical disclaimer.
GM diet vegetarian recipes: 8 meatless meals by day
Meatless meals for all seven days, with ingredients, method and the days each recipe fits.
Short answer: the vegetarian GM diet replaces meat with paneer, tofu or sprouts on days 5 and 6. Days 1 to 4 are already vegetarian, and day 7 uses brown rice with vegetables. The recipes below cover each day.
Which recipe for which day
| Day | Foods allowed | Try |
|---|---|---|
| 1 | Fruit only | Watermelon, berry and mint bowl |
| 2 | Vegetables | Dry-roasted vegetable tray |
| 3 | Fruit and vegetables | Cucumber, orange and mint salad |
| 4 | Bananas and milk | Banana-cinnamon smoothie |
| 5 | Protein and tomatoes | Paneer-stuffed tomatoes, tomato and sprouts salad |
| 6 | Protein and vegetables | Tofu and greens stir-fry |
| 7 | Brown rice and vegetables | Brown rice and roasted vegetable bowl |
Jump to: Watermelon, berry and mint bowl, Dry-roasted vegetable tray, Cucumber, orange and mint salad, Banana-cinnamon smoothie, Paneer-stuffed tomatoes, Tomato and sprouts salad, Tofu and greens stir-fry, Brown rice and roasted vegetable bowl.
Watermelon, berry and mint bowl
Fits: Days 1 and 3 · Serves: 1 · Time: 5 minutes
A hydrating fruit bowl for day 1, when only fruit is allowed.
Ingredients
- 2 cups watermelon, cubed
- 1/2 cup strawberries or other berries
- 1 kiwi, sliced
- A few mint leaves
- Squeeze of lime
Method
- Combine the fruit in a bowl.
- Add lime juice and torn mint just before eating.
Dry-roasted vegetable tray
Fits: Days 2, 3 and 6 · Serves: 2 · Time: 35 minutes
Oven-roasted vegetables with herbs and no oil; roasting brings out sweetness without added fat.
Ingredients
- 1 head broccoli or cauliflower, in florets
- 2 carrots, in sticks
- 1 capsicum, in strips
- 1 zucchini or 1 cup pumpkin, cubed
- 1 tsp mixed dried herbs
- 1/2 tsp garlic powder
- Salt and pepper
Method
- Heat the oven to 200°C and line a tray with baking paper.
- Toss the vegetables with the herbs, garlic powder, salt and pepper and a splash of water.
- Roast for 25 to 30 minutes, turning once, until tender and browned at the edges.
Tip: On day 2 you can add one potato, cubed, as your breakfast potato.
Cucumber, orange and mint salad
Fits: Day 3 · Serves: 1 · Time: 10 minutes
A fresh day 3 salad combining fruit and vegetables.
Ingredients
- 1 cucumber, sliced
- 1 orange, segmented
- 1/4 red onion, thinly sliced
- Mint leaves
- Juice of 1/2 lemon
- Pinch of salt and black pepper
Method
- Arrange the cucumber, orange and onion on a plate.
- Dress with lemon juice, salt, pepper and mint.
Banana-cinnamon smoothie
Fits: Day 4 · Serves: 1 · Time: 5 minutes
A quick day 4 breakfast using two of the day’s bananas and one glass of milk.
Ingredients
- 2 bananas
- 1 glass (250 ml) skimmed milk or unsweetened soy milk
- 1/4 tsp cinnamon
- Ice (optional)
Method
- Blend everything until smooth and drink straight away.
Paneer-stuffed tomatoes
Fits: Day 5 · Serves: 1 · Time: 25 minutes
Baked tomatoes filled with herbed paneer; this covers both of day 5’s foods in one dish.
Ingredients
- 3 large tomatoes
- 100 g paneer or firm tofu, crumbled
- 1 tbsp chopped herbs (basil, coriander or parsley)
- 1/2 tsp black pepper
- Salt
Method
- Heat the oven to 190°C.
- Cut the tops off the tomatoes and scoop out the seeds; chop the pulp.
- Mix the paneer with the chopped pulp, herbs, pepper and salt.
- Fill the tomatoes, replace the tops and bake for 15 to 18 minutes.
Tomato and sprouts salad
Fits: Day 5 · Serves: 1 · Time: 10 minutes
A no-cook day 5 lunch that pairs vegetarian protein with tomatoes.
Ingredients
- 1 cup mixed sprouts, lightly steamed
- 2 tomatoes, chopped
- 1/2 cucumber, chopped
- Lemon juice, salt, pepper and herbs
Method
- Steam the sprouts for 5 minutes and let them cool.
- Toss with the vegetables and dress with lemon, salt, pepper and herbs.
Tofu and greens stir-fry
Fits: Day 6 · Serves: 1 · Time: 15 minutes
A fast day 6 dinner of tofu with leafy greens and crunchy vegetables.
Ingredients
- 150 g firm tofu, cubed
- 2 cups greens (pak choi, spinach or cabbage)
- 1 capsicum, sliced
- 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 brown the tofu on all sides; set aside.
- Stir-fry the ginger, garlic and capsicum for 2 minutes.
- Add the greens and a splash of water and cook until just wilted.
- Return the tofu, add the soy sauce and toss.
Brown rice and roasted vegetable bowl
Fits: Day 7 · Serves: 1 · Time: 40 minutes
Day 7’s brown rice with leftover roasted vegetables and a squeeze of lemon.
Ingredients
- 1/2 cup brown rice
- 1 to 2 cups roasted vegetables (see recipe above)
- Lemon juice and herbs
- Salt and pepper
Method
- Cook the brown rice in plenty of water for about 30 minutes, then drain.
- Top with the roasted vegetables, lemon juice, herbs and seasoning.
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
What do vegetarians eat instead of meat on the GM diet?
Paneer, firm tofu, sprouted moong or soya chunks replace chicken or fish on days 5 and 6. The original vegetarian version uses a cup of brown rice instead.
Can vegans follow the GM diet?
Yes, with swaps: use tofu or sprouts for protein and unsweetened soy milk on day 4. Check that your soy milk is fortified with calcium.
How much paneer can I eat on day 5?
A portion of about 100 to 150 g per meal is typical, with tomatoes. Paneer is high in fat, so low-fat paneer or tofu keeps the day lighter.
Are eggs allowed in the vegetarian version?
Some versions allow eggs as a protein option on days 5 and 6. If you eat eggs, boil or poach them rather than frying.
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.