Salad chicken (1 piece)

Choose plain grilled or roasted chicken rather than breaded, glazed, or crispy chicken; remove the skin if it is coated in a sweet sauce.

Replace sweet dressings, honey mustard, teriyaki, or fruit-based vinaigrettes with olive oil and vinegar, lemon juice, or an unsweetened yogurt-herb dressing.

Skip croutons, tortilla strips, candied nuts, dried fruit, and sweet salad toppings; use pumpkin seeds, walnuts, or almonds instead.

Build the salad around leafy greens and non-starchy vegetables such as cucumber, tomatoes, peppers, broccoli, and radishes.

Add avocado, eggs, or a small portion of cheese to slow digestion and make the meal more filling.

If you want a carbohydrate addition, use a modest portion of lentils, chickpeas, or beans instead of bread, pasta, or sugary toppings.