Chicken Burger (1 Medium Patty) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Choose a grilled, unbreaded chicken burger and skip sugary sauces such as barbecue sauce, sweet chili sauce, or ketchup.

Replace a white bun with a smaller whole-grain or seeded bun, or serve the chicken in lettuce wraps.

Keep the mixed salad greens, and add fiber-rich low-starch vegetables such as cucumber, tomato, peppers, or broccoli.

Add a small portion of healthy fat or protein to the meal, such as avocado, olive-oil dressing, cheese, or extra chicken, to slow digestion.

Avoid fries, sugary drinks, and desserts with the burger; choose water, sparkling water, or unsweetened tea instead.

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