Roasted Chicken Salad (Subway) (1 Serving)

Choose a dressing based on olive oil, vinegar, lemon, or unsweetened yogurt, and avoid sweetened dressings, honey mustard, croutons, and dried fruit.

Keep the salad mostly non-starchy vegetables such as leafy greens, cucumber, tomato, bell pepper, broccoli, and mushrooms.

Add a small portion of fiber-rich chickpeas or lentils instead of bread or sugary salad toppings.

Include avocado, olives, nuts, or seeds to slow absorption and make the meal more filling.

Eat the chicken and vegetables first, then any starchy side last and in a modest portion.

Take a 10–20 minute easy walk after the meal and compare your glucose response when adjusting one ingredient at a time.