Broiled Chicken Fillet Sandwich with Lettuce, Tomato and Spread on Whole Wheat Roll (1 Sandwich)

Swap the whole-wheat roll for lettuce wraps, or use only the bottom half of the roll as an open-faced sandwich.

Add avocado, cheese, or a small serving of nuts alongside the sandwich to slow digestion.

Choose a spread such as mustard, mayonnaise, avocado, or plain Greek-yogurt-based sauce; avoid sweet sauces and sugary dressings.

Keep the chicken fillet unbreaded and avoid honey-glazed, barbecue, or other sweet marinades.

Increase the non-starchy vegetables in the meal, such as extra lettuce, tomato, cucumber, peppers, or a side salad with an unsweetened dressing.

Take a 10–20 minute easy walk after eating, if appropriate for you.