High protein salad (1 piece)

Check dressings, sauces, croutons, sweetened dried fruit, and candied nuts; choose olive oil, vinegar, lemon juice, herbs, and unsweetened yogurt-based dressing instead.

Keep carbohydrate add-ins modest: use a small portion of lentils, chickpeas, or quinoa rather than large portions of grains, croutons, or sweet dressings.

Build most of the salad from non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, and mushrooms.

Pair the protein with fiber and fat, such as avocado, olives, chia seeds, flaxseed, or a small handful of nuts, to slow absorption.

Eat the vegetables and protein first, and leave any starchy components for last; chew slowly and avoid rushing the meal.

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