Fish (100 G) and Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots) (1 Cup)

Keep the salad base mostly leafy greens, cucumber, bell pepper, and radish; use smaller portions of tomatoes and carrots, especially if the carrots are cooked.

Choose grilled, baked, or poached fish without breading, sweet glazes, or sugary marinades.

Add a satiating fat to the salad, such as avocado, olives, extra-virgin olive oil, or a small handful of nuts or seeds.

Use a vinegar- and olive-oil-based dressing with lemon, herbs, mustard, or spices; avoid sweet dressings, honey, and sugary sauces.

Include a modest portion of beans, lentils, or chickpeas if you need more fullness, rather than croutons, white bread, or refined grains.

Eat slowly and take a 10–15 minute easy walk after the meal to help blunt the rise.