Meat, Poultry or Fish, Vegetables and Rice Wrap Sandwich (1 Sandwich)

Use a smaller rice wrap and increase the filling volume with non-starchy vegetables such as lettuce, cabbage, cucumber, spinach, bell pepper, mushrooms, or zucchini.

Prioritize a generous portion of meat, poultry, fish, tofu, or eggs in the wrap, and avoid sweet marinades, teriyaki sauce, sweet chili sauce, and sugary dressings.

Add fiber-rich fillings such as avocado, edamame, lentils, or chickpeas in modest portions, if they suit the wrap.

Choose a lettuce or cabbage wrap instead of a rice wrap when possible, or make an open wrap with only half the usual amount of rice paper.

Include a fat source such as avocado, tahini, olive-oil-based dressing, nuts, or seeds to slow digestion; keep sauces unsweetened.

Eat the sandwich slowly and take a 10–20 minute easy walk after the meal to reduce the post-meal rise.