Grilled Chicken (1 Medium Piece (Yield After Cooking, Bone Removed)) and Tomato and Cucumber Salad with Oil and Vinegar (1 Cup)

Choose plain grilled chicken without breading, glaze, barbecue sauce, honey, or sweet marinades.

Use an oil-and-vinegar dressing with no added sugar; lemon, herbs, garlic, pepper, and mustard can add flavor without sweetness.

Increase the proportion of cucumber, tomato, leafy greens, peppers, or other non-starchy vegetables, while keeping any higher-carbohydrate sides separate or small.

Keep the oil portion moderate, such as 1–2 teaspoons, and measure it rather than pouring freely.

Eat the chicken and salad before any carbohydrate-containing foods included in the meal.

Take a 10–20 minute easy walk after eating, if appropriate for you.