Meatballs with Breading and Gravy (1 Meatball With Sauce)

Choose unbreaded meatballs or use a light coating of almond flour, then bake or air-fry instead of deep-frying.

Make gravy with a reduced-sodium broth, mushrooms, and a small amount of cream or Greek yogurt; avoid flour, cornstarch, and sugary sauces as thickeners.

Have a smaller meatball portion and fill at least half the plate with non-starchy vegetables such as broccoli, zucchini, green beans, spinach, or cauliflower.

Replace mashed potatoes, pasta, white rice, or bread with cauliflower mash, lentils, or chickpeas in a moderate portion.

Add fiber and acidity to the meal, such as a side salad with olive oil and vinegar, to slow digestion.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sugary drinks or alcohol.