House Salad (1 Cup) and Boiled Egg (1 Medium)

Choose a larger portion of non-starchy vegetables in the salad, such as leafy greens, cucumber, tomato, bell pepper, broccoli, or mushrooms.

Use an unsweetened olive-oil-and-vinegar dressing; avoid sweet dressings, croutons, candied nuts, dried fruit, and sugary toppings.

Add a modest serving of avocado, walnuts, almonds, or pumpkin seeds to slow digestion and increase fullness.

If you need a more substantial meal, add grilled chicken, tofu, salmon, or extra egg rather than bread, crackers, or sweetened beverages.

Keep any starchy side dishes separate and small, especially bread, pasta, potatoes, or tortilla strips.

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