Chicken (100 G) and Quinoa (1 piece)

Reduce the quinoa portion to about 1/3–1/2 cup cooked and increase the chicken and non-starchy vegetables, such as broccoli, spinach, zucchini, or leafy salad.

Choose plain, minimally processed chicken and quinoa; avoid sweet sauces, glazes, breading, and sugary dressings.

Eat the chicken and vegetables first, then have the quinoa last to slow the meal’s glucose rise.

Add fiber-rich foods such as lentils, chickpeas, or black beans in a modest portion, while reducing some of the quinoa rather than adding extra starch.

Include a small serving of unsaturated fat, such as avocado, olives, nuts, or olive-oil dressing, alongside the meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.