Grilled Chicken (Skin Not Eaten) (100 G)

Choose plain grilled chicken and avoid sweet marinades, barbecue sauce, honey glazes, or sugary drinks; ask for sauces on the side.

Pair the chicken with high-fiber non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or a leafy salad instead of fries, white rice, or bread.

If you want a starch, keep the portion small and choose lentils, chickpeas, or beans rather than refined grains or potatoes.

Add a source of healthy fat, such as avocado, olive-oil dressing, nuts, or seeds, to help slow digestion.

Eat the chicken and vegetables first, then any carbohydrate portion last, and avoid large portions in the same meal.

Take an easy 10–20 minute walk after eating and review whether a specific side dish, sauce, or beverage is contributing to the rise.