Brown Rice (1 Cup, Cooked), Chicken (100 G) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Reduce the brown rice portion to about 1/3–1/2 cup cooked and increase the mixed salad greens and non-starchy vegetables such as broccoli, cucumber, peppers, or mushrooms.

Keep the chicken portion generous and choose grilled, baked, or stir-fried chicken without sugary sauces to slow the meal’s overall glucose rise.

Add healthy fats to the salad, such as avocado, olives, nuts, seeds, or an olive-oil dressing, while keeping portions moderate.

Use a vinegar- or lemon-based salad dressing instead of sweet dressings; avoid honey, sweet chili sauce, teriyaki, and sugary marinades.

Choose firmer, less-cooked brown rice and avoid overcooking it; cooling it before eating and reheating gently may also help.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.