Grilled Chicken (1 Medium Piece (Yield After Cooking, Bone Removed)) and Cauliflower Rice (100 G)

Keep cauliflower rice as the base, but increase the portion of non-starchy vegetables such as broccoli, spinach, zucchini, or mushrooms to add fiber and volume.

Add a source of healthy fat, such as avocado, olive oil, or a small handful of almonds, to slow digestion and soften the rise after the meal.

Choose plain grilled chicken and avoid sweet marinades, barbecue sauce, teriyaki sauce, honey-based glazes, or sugary dressings.

Eat the chicken and vegetables first, then the cauliflower rice, rather than starting with the rice portion.

If you need a more substantial meal, add a small serving of lentils or chickpeas instead of bread, fries, or sweet sauces.

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