Mixed Salad Greens (1 Cup, Shredded Or Chopped) and Cheese and Tomato Sandwich (1 Sandwich)

Use a smaller portion of bread—try an open-faced sandwich—and choose dense pumpernickel or 100% rye bread instead of white bread.

Add more protein to the meal, such as extra cheese, egg, tuna, chicken, or tofu, while keeping the bread portion modest.

Increase the mixed salad greens and add low-starch vegetables such as cucumber, peppers, tomatoes, radishes, or mushrooms.

Include a small serving of lentils or chickpeas in the salad to add fiber and protein.

Dress the salad with olive oil and vinegar or lemon juice rather than a sweet dressing.

Take a 10–20 minute easy walk after eating to help moderate the post-meal rise.