Paneer Tikka Salad (Subway) (1 Serving)

Skip sweet chutneys, honey-based marinades, ketchup, and sugary dressings; use lemon, mint, coriander, vinegar, olive oil, and spices instead.

Choose a larger base of non-starchy vegetables such as cucumber, lettuce, spinach, bell peppers, tomatoes, cabbage, and mushrooms, with a moderate portion of paneer.

Add a small portion of almonds, walnuts, chia seeds, or flaxseeds to increase fibre and healthy fats.

Avoid adding croutons, fried noodles, potatoes, corn, or sweetened dried fruit to the salad.

Eat slowly and start with the vegetables and paneer before any carbohydrate-containing sides.

Take a 10–15 minute easy walk after the meal to help blunt the rise.