Chicken Thigh (1 Large Thigh (Yield After Cooking, Bone Removed)), Broccoli (1 Cup Chopped), Sweet Potato (100 G), Olive Oil (1 Tablespoon), Scrambled Egg (Whole, Cooked) (1 Large), Brown Rice (1 Cup, Cooked), Walnuts (1 Nut) and Almonds (1 Almond)

Reduce the portions of brown rice and sweet potato, and avoid eating both large starch servings in the same meal.

Keep chicken thigh, egg, broccoli, olive oil, almonds, and walnuts as the base of the meal; their protein, fat, and fiber can help slow glucose absorption.

Replace part of the brown rice with lentils or chickpeas, and increase the broccoli portion for more fiber.

Eat the broccoli, chicken, egg, and nuts first, then eat the brown rice and sweet potato last.

Choose a smaller serving of cooked brown rice and favor intact, less-soft-cooked grains rather than very soft or overcooked rice.

Take a 10–20 minute easy walk soon after the meal to help reduce the post-meal rise.