Beef Steak (100 G) and Salad (1 piece)

Choose a leaner steak portion (about palm-sized) and avoid sugary marinades, barbecue sauce, or glazes; season with herbs, pepper, garlic, lemon, or vinegar instead.

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, mushrooms, broccoli, or radishes, and use an olive-oil-and-vinegar dressing without added sugar.

Add a small serving of fiber-rich foods such as lentils, chickpeas, or beans to slow digestion; reduce or skip croutons, sweet dressings, and large portions of bread.

If including a starch, keep the serving modest and choose options such as quinoa, barley, or sweet potato rather than refined bread, fries, or mashed potatoes.

Eat the vegetables and protein first, and eat any carbohydrate-containing side last; slow down and avoid pairing the meal with sweet drinks or alcohol mixers.

Take a gentle 10–20 minute walk after the meal and compare responses across a few meals to identify whether steak size, dressing, or side dishes are driving the rise.