Cheeseburger (Single Patty with Condiments) (1 Sandwich) and French Fries (In Vegetable Oil) (1 Large)

Replace the bun with a lettuce wrap or serve the single patty over a salad with leafy greens, tomato, cucumber, and a vinegar-based dressing.

Swap the fries for a side of non-starchy vegetables such as broccoli, cauliflower, green beans, or a mixed salad.

Keep the single patty, skip sugary sauces, and use mustard, pickles, onions, lettuce, and tomato for flavor.

Add avocado or a small portion of nuts alongside the meal to increase fiber and unsaturated fat without adding refined starch.

Eat the vegetables and patty before any starchy sides, and keep any fries to a small shared portion if you choose to have them.

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