English Chicken and Spinach (1 Cup)

Reduce the chicken portion if it is breaded, sauced, or served with a sugary glaze; choose grilled, roasted, or lightly seasoned chicken instead.

Keep spinach as a large part of the meal and add non-starchy vegetables such as broccoli, cauliflower, mushrooms, or zucchini for more fiber and volume.

Avoid pairing the meal with white bread, fries, mashed potatoes, sweet sauces, or sugary drinks; choose water or unsweetened tea instead.

If you want a starch, use a small portion of lentils, chickpeas, or barley rather than refined grains or potatoes.

Add healthy fats such as avocado, olive oil, walnuts, or almonds to slow digestion and improve fullness.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.