Salad lunch (1 piece)

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

Add a substantial protein portion, such as grilled chicken, eggs, tofu, tempeh, tuna, or salmon.

Include a modest amount of fats such as avocado, olives, nuts, seeds, or an olive-oil-based dressing.

Choose a dressing made with olive oil, vinegar or lemon juice, herbs, and spices; avoid sweet dressings, honey, syrups, and sugary sauces.

Skip or reduce croutons, tortilla strips, candied nuts, dried fruit, and large portions of grains or starchy toppings.

Eat slowly and consider a 10–15 minute easy walk after lunch to help reduce the rise.