Pumpkin Soup (1 Serving (245g)) and English Quinoa Salad (1 Serving (120g))

Reduce the pumpkin soup portion and avoid versions made with potato, corn, flour, sugar, or sweetened cream; use a thicker blend of pumpkin with lentils, cauliflower, and unsweetened Greek yogurt instead.

Keep the quinoa salad serving modest and increase non-starchy vegetables such as spinach, cucumber, tomatoes, peppers, and leafy greens.

Add a protein source to the meal, such as eggs, grilled chicken, tofu, tempeh, lentils, or chickpeas, before or alongside the soup and salad.

Include healthy fats and fiber with the meal: avocado, olives, chia seeds, flaxseed, walnuts, almonds, or a tahini-based dressing without added sugar.

Eat the protein and vegetables first, then the soup and quinoa; slow down and avoid eating the meal when very hungry.

Take a 10–20 minute easy walk soon after eating, if safe for you, and use your glucose response to adjust portions next time.