Mixed Salad Greens (1 Cup, Shredded Or Chopped) and Tandoori Chicken (1 Cup)

Choose tandoori chicken marinated in plain unsweetened yogurt, lemon, and spices; avoid sweetened yogurt, honey, sugar, or sugary sauces.

Keep the salad dressing simple: olive oil, lemon juice, vinegar, herbs, and salt instead of bottled sweet dressings.

Add more non-starchy vegetables to the salad, such as cucumber, tomatoes, peppers, broccoli, or cauliflower, to increase volume and fiber.

Include a small serving of chickpeas or lentils in the salad if you need more staying power, while reducing higher-starch sides.

Eat slowly and start with the salad before the chicken to help blunt the post-meal rise.

Take a 10–15 minute easy walk after eating, if appropriate for you.