Chicken Breast (1 Thick Slice (Approx 2 Inches X 1 1/2 Inches X 3/8 Inches)) and Mixed Vegetables (Frozen) (1 Package (10 Oz))

Choose a frozen vegetable blend centered on broccoli, cauliflower, green beans, zucchini, peppers, or spinach; limit blends with potatoes, corn, or large amounts of peas.

Keep chicken breast unbreaded and avoid sweet sauces or glazes; season with herbs, garlic, lemon, vinegar, or unsweetened spices instead.

Add a small serving of lentils or chickpeas to increase fiber and slow digestion, while reducing the portion of any starchy vegetables in the meal.

Include a source of unsaturated fat, such as avocado, olives, or a small drizzle of olive oil, with the chicken and vegetables.

Start the meal with the non-starchy vegetables, then eat the chicken, and save any starch-containing items for last.

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