Chicken Burger on Bun (1 Hamburger)

Swap the bun for a lettuce wrap, or use a thin 100% rye sourdough slice as an open-faced burger base.

Choose a grilled chicken patty without sweet sauces or breading, and skip sugary ketchup or barbecue sauce.

Add a side salad with leafy greens, cucumber, tomato, and olive-oil-based dressing before or alongside the burger.

Include avocado or a small portion of nuts with the meal to slow digestion and increase fullness.

Avoid fries and sugary drinks; choose water, sparkling water, or unsweetened tea instead.

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