Grilled Chicken (1 Medium Piece (Yield After Cooking, Bone Removed))

Choose plain grilled chicken and avoid sweet marinades, barbecue sauce, honey glazes, and sugary dipping sauces.

Pair the chicken with non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or a leafy salad.

Replace fries, white rice, white bread, or sweet drinks with lentils, chickpeas, or a small serving of quinoa.

Add healthy fats such as avocado, olive oil, nuts, or seeds to slow digestion and improve meal balance.

Keep the chicken portion moderate and avoid combining it with large portions of refined carbohydrates.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.