Poke (1 piece)

Choose a poke base of cauliflower rice, mixed greens, or seaweed salad instead of white rice.

Build the bowl around salmon, tuna, tofu, edamame, cucumber, leafy greens, and avocado to add protein, fiber, and healthy fat.

Ask for sauces on the side and use a small amount of ponzu, tamari, or vinegar-based dressing; avoid sweet sauces and crunchy toppings.

Reduce the rice portion if you still want it, and increase non-starchy vegetables and protein instead.

Eat the protein and vegetables first, then any starchier components last.

Take a 10–20 minute easy walk after the meal and avoid pairing the bowl with sweet drinks.