Chicken Burger (1 Medium Patty) and Potato French Fries (1 10 Strips (3 1/2 Inches To 4 Inches))

Choose a grilled chicken patty wrapped in lettuce or served on a dense whole-grain bun, and skip sweet sauces.

Replace French fries with a side salad containing leafy greens, cucumber, tomatoes, and an olive-oil-and-vinegar dressing.

If you want a potato-style side, choose a small portion of boiled new potatoes rather than fries, and eat them with chicken and vegetables.

Add non-starchy vegetables such as broccoli, cauliflower, green beans, or peppers to increase fiber and slow digestion.

Keep the meal portion modest: use one chicken patty, avoid double buns, and do not add sugary drinks or desserts.

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