Mixed Salad Greens (100 G) and Roasted Broiled or Baked Chicken (100 G)

Keep the chicken plain: avoid sugary marinades, barbecue sauce, honey glazes, sweetened yogurt sauces, and breading; season with herbs, lemon, vinegar, garlic, pepper, or olive oil instead.

Check salad dressings and toppings for hidden sugars and starches. Choose an oil-and-vinegar dressing or a small amount of unsweetened tahini-based dressing rather than sweet dressings or croutons.

Eat the chicken and fibrous salad vegetables first, and save any higher-carbohydrate additions for last or reduce them. Limit items such as croutons, dried fruit, candied nuts, sweet corn, and large portions of beans.

Add satisfying fats or protein to slow the meal’s absorption, such as avocado, olives, eggs, pumpkin seeds, walnuts, or a modest amount of cheese.

Keep portions consistent, especially if the salad includes carbohydrate-containing extras. A very large salad can still raise glucose when it includes dressings, toppings, or starchy vegetables.

Take a gentle 10–20 minute walk after eating, if safe and practical; this can help reduce the post-meal rise.