Roasted Broiled or Baked Chicken (100 G) and White Rice (1 Cup, Cooked)

Replace white rice with quinoa, barley, lentils, or beans; begin with about 1/2 cup cooked and adjust based on your glucose response.

Keep the roasted, broiled, or baked chicken unbreaded and pair it with a large serving of non-starchy vegetables such as broccoli, spinach, zucchini, asparagus, or salad.

Add a source of healthy fat to the meal, such as avocado, olive oil, nuts, or seeds, to help slow digestion of the carbohydrate portion.

Eat the chicken and vegetables first, then the starch portion last rather than starting the meal with rice.

Avoid sweet sauces, glazes, and sugary marinades on the chicken; use herbs, spices, lemon, vinegar, garlic, or unsweetened yogurt-based seasonings instead.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.