Chicken Breast (1 Oz, Boneless, Cooked) and Quinoa (100 G)

Reduce the quinoa portion and keep chicken breast as the larger part of the meal; try about 1/3–1/2 cup cooked quinoa alongside plenty of chicken and vegetables.

Add high-fiber, non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, or green beans to slow digestion and reduce the meal’s glucose rise.

Include a small serving of healthy fat, such as avocado, olives, almonds, or extra-virgin olive oil, with the chicken and quinoa.

Choose plain quinoa and avoid sweet sauces, glazes, sugary marinades, or sweetened drinks with the meal.

Eat the chicken and vegetables first, then have the quinoa last rather than starting with the quinoa.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help lower the post-meal rise.