Tesco - Tenderstem Broccoli (1 grams), Kale (1 Cup, Chopped), Chicken Breast Meat (Broilers or Fryers) (100 G), Tahini Sesame Butter Seeds (From Roasted and Toasted Kernels) (1 Tbsp), Extra Virgin Olive Oil (1 Tablespoon), English Pumpkin Seeds (1 Tbsp), Yellow Sweet Corn (100 G) and Maple Syrup (1 Tbsp)

Reduce or omit the maple syrup, as it is the most likely contributor to the rise; add cinnamon, vanilla, lemon zest, or a small amount of stevia for sweetness instead.

Keep the chicken, kale, Tenderstem broccoli, olive oil, tahini, pumpkin seeds, and corn in the meal, but reduce the corn portion and increase the non-starchy vegetables such as kale and broccoli.

Pair the corn and any sweet element with extra protein and fat: a larger serving of chicken plus tahini or olive-oil dressing can slow absorption.

Add an acidic component before or with the meal, such as lemon juice or vinegar in a kale-and-broccoli salad dressing.

Choose a smaller, measured serving of pumpkin seeds and tahini if total calories are high, but retain some of them because their fat, fibre, and protein can help moderate the response.

Eat the chicken and vegetables first, then have the corn last; a short 10–20 minute walk after eating may further reduce the post-meal rise.