Ground Beef (85% Lean / 15% Fat) (100 G) and Greek Yogurt (100 G)

Choose plain, unsweetened Greek yogurt and avoid flavored varieties, honey, granola, sweet sauces, or fruit syrups that can add rapidly absorbed carbohydrates.

Use a smaller serving of 85% lean ground beef, or substitute part of it with leaner ground beef, turkey, tofu, or lentils to reduce the meal’s fat load while maintaining protein.

Pair the meal with high-fiber, non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, peppers, or a leafy salad; limit bread, buns, fries, rice, and sugary condiments.

Add fiber-rich foods in moderate portions, such as chickpeas, lentils, or black beans, if they fit your carbohydrate target and are not combined with refined starches.

Eat the protein and vegetables before any carbohydrate-containing foods, and keep the overall portion size moderate.

Take an easy 10–20 minute walk after the meal, if medically appropriate, and use your glucose readings to identify the serving size and meal combination that works best for you.