Tomato Soup (1 Cup) and Tomato and Cucumber Salad with Oil and Vinegar (1 Cup)

Choose a tomato soup without added sugar, flour, pasta, or potatoes; use extra vegetables and herbs for body instead.

Add a protein source such as tofu, eggs, plain Greek yogurt, or lentils to the meal to slow absorption.

Include a small serving of lentils or chickpeas in the salad or alongside the soup for extra fiber and protein.

Keep the oil-and-vinegar dressing, and use enough oil to lightly coat the salad rather than choosing a low-fat sweetened dressing.

Eat the cucumber salad and protein portion before the soup, and have the soup slowly rather than on an empty stomach.

Avoid pairing the meal with bread, crackers, croutons, juice, or sweet drinks; choose water or unsweetened tea instead.