Tofu salad (1 serving)

Keep the tofu portion moderate and choose plain, minimally processed tofu rather than sweetened or breaded versions.

Avoid sugary dressings, sweet chili sauce, croutons, candied nuts, and dried fruit; use olive oil, vinegar or lemon juice, herbs, and unsweetened tahini-based dressing instead.

Build the salad around high-fiber non-starchy vegetables such as leafy greens, cucumber, tomatoes, bell peppers, broccoli, and cabbage.

Add a small serving of healthy fat, such as avocado, olives, walnuts, or pumpkin seeds, to slow digestion and improve fullness.

If adding carbohydrates, choose a small portion of lentils, chickpeas, or quinoa rather than white rice, noodles, or sweetened toppings.

Take a 10–20 minute easy walk after eating and avoid pairing the salad with sugary drinks.