Chicken Breast (Skin Not Eaten) (100 G) and Jasmine Rice (Imperial Dragon) (1 Serving)

Replace jasmine rice with a smaller serving of quinoa, lentils, or pearl barley alongside the chicken.

Fill at least half the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, green beans, or salad before eating the carbohydrate portion.

Add fiber-rich foods to the meal, such as chickpeas, black beans, or avocado, while keeping added sauces low in sugar.

Include a modest amount of unsaturated fat, such as olive oil, nuts, seeds, or avocado, to slow digestion and improve fullness.

Eat the chicken and vegetables first, then the carbohydrate portion last rather than eating the rice first.

Take an easy 10–20 minute walk after the meal, if appropriate for your health and mobility.