When you eat according to the glycemic index there is no proper glycemic index meal plan, although there are some things to keep in mind in order to get the most out of your efforts.
What you eat for breakfast influences the glycemic index of the meals for the rest of the day. In other words, it is VERY important that you eat breakfast and what you eat for breakfast. Strive to eat food with as low GI value as possible. Perhaps like this example:
Grapefruit, half or whole or An apple (take care when choosing fruit, some have a much too high GI value) A bowl of oatmeal porridge and milk
If you feel you absolutely need a snack between meals (chances are good you won’t, since the low GI breakfast you had will make you feel content for a long time), try not to choose fruit, as it contains a lot of carbohydrates. If you still feel you want fruit, take care to choose one with a low GI value.
A great snack, filled with vitamin E, essential fatty acids and proteins, are nuts. But you want to avoid overeating, so handful will do.
For lunch, the preferable choice is to bring your own lunchbox, since you then can make sure you get food with the right GI value. Fast food is not an option, having a high glycemic index. The lunch restaurant might be ok, but try to leave out rice, potatoes and overcooked pasta.
You must be sure to get all the nutrients you need, but as long as you have that in mind, you can choose whatever you want for dinner that has a low glycemic index.
Protein rich food do not have a glycemic index at all since they do not contain carbohydrates.