Chicken Sandwich (1 Sandwich) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Replace the bread with a lettuce wrap, or eat the chicken and salad separately, to reduce the fast-digesting carbohydrate load.

Choose grilled, unbreaded chicken and skip sweet sauces; use mustard, mayonnaise, avocado, or a vinegar-based dressing instead.

Add non-starchy vegetables such as leafy greens, cucumber, tomato, peppers, or broccoli to increase fiber and slow absorption.

Have coffee unsweetened and use a small amount of milk; avoid flavored syrups, sugar, sweetened creamers, and large milk-based coffee drinks.

Reduce the sandwich portion—for example, eat an open-faced half sandwich with a side salad—and avoid fries or other starchy sides.

Take a 10–20 minute easy walk after eating, if safe for you, and note which sandwich ingredients or portions produce the largest rise.