Firm Silken Tofu (100 G) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Use an unsweetened olive-oil-and-vinegar dressing instead of sweetened dressings, honey mustard, or sauces with added sugar.

Increase the tofu portion modestly and avoid adding high-starch toppings such as croutons, tortilla strips, or sweet dried fruit.

Add avocado, olives, walnuts, almonds, pumpkin seeds, or chia seeds to slow digestion and make the meal more filling.

Include non-starchy vegetables such as cucumber, bell peppers, broccoli, mushrooms, or tomatoes for more fiber and volume.

If you want a carbohydrate addition, choose a small portion of lentils, chickpeas, or black beans rather than refined grains.

Eat slowly and take a 10–20 minute easy walk after the meal if appropriate for you.