Egg White (1 Large) and Vegetable Salad (Tossed Without Dressing) (1.5 Cup)

Add a dressing made with extra-virgin olive oil, vinegar or lemon juice, and herbs; avoid sweetened dressings, honey, croutons, and dried fruit.

Include a small portion of avocado, olives, walnuts, almonds, or pumpkin seeds with the salad to slow absorption.

Add a fiber-rich protein such as chickpeas, lentils, or black beans in a modest portion, if tolerated.

Choose non-starchy salad vegetables such as leafy greens, cucumber, tomato, peppers, broccoli, cabbage, and mushrooms; limit larger portions of corn, potatoes, or sweetened salad additions.

Eat slowly and have the egg whites and salad as part of a balanced meal rather than after a long fast; consider adding a small serving of full-fat plain Greek yogurt or cheese if it fits your diet.

Take a 10–20 minute easy walk after eating and check whether the same meal, portion, and timing consistently produce the rise.