Chicken Sandwich (1 Sandwich), Potato Chips (100 G) and Chinese Cabbage Salad with Dressing (1 Cup)

Skip or sharply reduce the potato chips; replace them with a small handful of almonds or walnuts if you want something crunchy.

Make the chicken sandwich open-faced by removing the top half of the bun, or use a thin slice of dense rye bread instead of a large white bun.

Choose grilled, unbreaded chicken and avoid sweet sauces, honey mustard, or sugary glazes.

Keep the Chinese cabbage salad, but use an unsweetened vinegar- or olive-oil-based dressing and request dressing on the side.

Eat the chicken and cabbage salad first, then the sandwich; slow down and avoid adding chips or sugary drinks.

Take a 10–20 minute easy walk soon after the meal to help blunt the rise.