Chicken Breast (100 G) and Broccoli (1 Cup Chopped)

Keep the broccoli portion moderate and avoid overcooking it; lightly steamed or roasted broccoli may produce a steadier response than very soft, mashed preparations.

Choose plain, unbreaded chicken breast and avoid sweet marinades, barbecue sauce, honey, or sugary glazes.

Add a small serving of healthy fat, such as avocado, olive oil, walnuts, or chia seeds, to slow digestion and blunt the rise.

Include a low-starch fiber source such as leafy greens, cauliflower, zucchini, mushrooms, or cucumber alongside the meal.

Avoid pairing the meal with refined carbohydrates or sweet drinks; choose water, unsweetened tea, or sparkling water instead.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.