Meal 3 (1 piece)

Reduce the portion of the highest-carbohydrate item in Meal 3 by about one-quarter to one-half, and avoid seconds.

Eat non-starchy vegetables first, then protein, and leave starches or sweets for last.

Add a protein source such as eggs, fish, chicken, tofu, tempeh, or plain Greek yogurt to slow absorption.

Replace refined starches or sugary items with lentils, chickpeas, beans, barley, or steel-cut oats in a measured portion.

Include healthy fats and fiber, such as avocado, nuts, seeds, olive oil, or extra vegetables, rather than adding more bread, rice, or dessert.

Take a 10–20 minute easy walk soon after finishing Meal 3, if safe and appropriate for you.