Lettuce Salad with Egg, Cheese, Tomato, and/or Carrots (1 Garden Salad)

Use a smaller amount of carrots and tomatoes, and increase low-starch salad vegetables such as lettuce, cucumber, spinach, bell pepper, or radish.

Choose a vinaigrette made with olive oil, vinegar or lemon juice, and avoid sweet dressings, honey mustard, croutons, and sugary toppings.

Include a full serving of protein such as egg, grilled chicken, tuna, tofu, or salmon to slow digestion of the meal.

Prefer a modest portion of cheese and add avocado, olives, nuts, or seeds for satisfying fats without adding sugary ingredients.

Eat the salad before any higher-carbohydrate foods in the meal, and avoid pairing it with white bread, crackers, sweet drinks, or dessert.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.