Mexican Paneer Salad (1 cup)

Reduce or skip high-starch additions such as tortilla chips, large portions of corn, and crunchy fried toppings; use shredded lettuce, cucumber, peppers, and avocado for volume instead.

Keep paneer to a moderate portion and choose grilled or lightly sautéed paneer rather than breaded or fried paneer.

Use a dressing based on olive oil, lime, cilantro, and unsweetened yogurt; avoid sweetened dressings, honey, agave, and sugary sauces.

Add a small serving of black beans or lentils for fiber and protein, while limiting the overall portion of starchy ingredients in the salad.

Eat the salad slowly and start with the non-starchy vegetables and paneer before any beans or corn.

Take a 10–20 minute easy walk after the meal and track which ingredients and portion sizes are associated with your glucose response.