I am doing "low GI", but I am not using a cookbook.
Here are my steadfast rules:
No sugar, flour (white or whole grain), corn, potatoes, rice, starches or grains
Here's the target I try to hit:
About 35% of my daily calories from carbs (this works out to ~160g of carbs for me). Note, if I have beans or lentils, I go over this amount
150g or so is my lower limit. I have read somewhere that your brain utilizes about 130g per day. I went under 130 for a few days and felt, well, dumber than rocks = ) That's when I decided that I would not limit the carbohydrates naturally found in soy, dairy, beans or lentils
Mostly, low GI for me means no grain. For me, it is easier to "just say no" than to try to figure out the glycemic index of everything I eat. When I know something has carbs in it, I try to pair it with a little fat (olive oil, avocado, almonds, nut butters, full fat yogurt,
heavy cream on occasion).
Breakfast is a smoothie... soy milk, full fat yogurt, 1-2 cups of berries (no bananas, pineapple, juices, or other high sugar fruits), 1 tbsp almond butter, sometimes some flax seed.
Lunch and dinner start with a big green salad, some form of protein (fish, chicken, tofu, beans, lentils, etc) and a gigantic serving of vegetables. I divide my plate into four quarters. Three quarters get veggie and salad. The fourth one gets protein. A little healthy oil goes on everything.
When I'm bored, I google nutritional info / GI info on food that I like! I have a running list of foods that I like that are good for me and I try to keep them stocked up. For example, I keep a bag of almonds and a box of l'ara bars at my desk at work in case I need a snack. I make sure to always have my favorite brands of yogurt in the fridge at home. Etc.
So, to sum all that up... I allow myself whatever veggies and whatever protein I want, and I try to limit my carbs. If I have something with carbs (fruit, rice, beans), I make sure to pair it with fat/protein.
I feel loads, loads better on this diet. Unfortunately I am nowhere even close to ovulating, but I have more energy.
A good place to start would be a nutritional info website... try www.fitday.com. You can log what you eat and it will summarize the nutritional content for you. Good luck!