Grilled Chicken (1 Medium Piece (Yield After Cooking, Bone Removed)) and Broccoli (Without Salt, Drained, Cooked, Boiled) (1 Nlea Serving)

Keep the chicken plain and choose a moderate portion; avoid sweet glazes, barbecue sauce, honey, or sugary marinades.

Add a source of healthy fat such as olive oil, avocado, or a small handful of nuts to slow digestion and blunt the rise.

Increase the non-starchy vegetable portion with foods such as leafy greens, zucchini, cauliflower, mushrooms, or bell peppers.

Use lemon juice or vinegar-based seasoning on the broccoli and chicken instead of sweet sauces.

If adding a carbohydrate side, choose a small serving of lentils, chickpeas, or beans rather than bread, potatoes, rice, or fries.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help lower the post-meal glucose response.