German Pelmeni Dumpling (100 G)

Reduce the pelmeni portion and avoid adding bread, potatoes, or sweet sauces to the meal.

Pair pelmeni with a large serving of non-starchy vegetables such as cabbage, broccoli, cauliflower, zucchini, mushrooms, or a leafy-green salad.

Add protein or fat alongside the dumplings, such as plain Greek yogurt, cottage cheese, egg, chicken, fish, or avocado; use unsweetened sour cream rather than ketchup or sweet chili sauce.

Choose pelmeni with a higher meat-to-dough ratio, or make them with a thinner wrapper and a filling of meat, mushrooms, cabbage, or cheese.

Eat the vegetables and protein first, then have the pelmeni slowly, pausing before taking a second serving.

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