House Salad (100 G) and Chicken Breast (100 G)

Request dressing on the side and use a small amount of olive oil and vinegar instead of sweet or creamy dressings.

Skip croutons, crispy toppings, candied nuts, dried fruit, and sweet sauces; these are common sources of a larger rise.

Add more non-starchy vegetables such as spinach, cucumber, tomatoes, bell peppers, broccoli, or mushrooms to increase fiber and volume.

Include a modest serving of avocado, olives, or plain nuts or seeds to slow digestion and make the meal more satisfying.

Keep the chicken grilled or baked rather than breaded, glazed, or paired with barbecue, honey mustard, or teriyaki sauce.

Take a 10–15 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.