Chicken Meat (Broilers or Fryers, Roasted) (1 Cup, Chopped Or Diced) and White Rice (1 Serving (105g))

Replace the rice with lentils, pearled barley, or quinoa; keep the portion to about 1/2–3/4 cup cooked.

Fill at least half the plate with non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, or green beans before adding the chicken and starch.

Choose skinless roasted chicken and avoid sweet glazes, breading, or sugary sauces; season with herbs, lemon, garlic, pepper, or vinegar instead.

Add a high-fiber side such as chickpeas or black beans, and reduce the starch portion further if needed.

Eat the vegetables and protein first, then the starch portion last to slow the rise in blood sugar.

Take a 10–20 minute easy walk soon after the meal, if this is safe for you.