Submarine Sandwich with Cold Cuts (100 G)

Choose an open-faced sandwich or a lettuce wrap to reduce the bread portion while keeping the cold cuts.

Use a smaller portion of dense whole-grain rye or pumpernickel bread instead of a large white sub roll.

Add avocado, cheese, or a small handful of nuts alongside the sandwich to slow digestion.

Include non-starchy vegetables such as lettuce, cucumber, tomato, peppers, onions, and spinach; ask for extra vegetables and skip sweet sauces.

Replace sugary dressings or sauces with mustard, vinegar, olive oil, or mayonnaise in a modest amount.

Take a 10–20 minute easy walk after eating to help lower the post-meal rise.