Steamed Rice (1 Cup, Cooked) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Reduce the steamed rice portion and replace part of it with cooked barley or lentils.

Start the meal with a large serving of non-starchy vegetables such as broccoli, spinach, green beans, or salad.

Keep the chicken portion generous but choose skinless chicken and use a gravy thickened with mushrooms, vegetables, or a small amount of lentil puree rather than flour or starch.

Add a modest amount of healthy fat, such as avocado, olives, nuts, or olive-oil dressing, alongside the meal.

Avoid sweetened gravy, sugary drinks, and dessert with this meal; choose water or unsweetened tea instead.

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