Turkish Chickpea Salad (1 Cup)

Keep the chickpea portion modest (about 1/2 cup cooked) and bulk up the salad with cucumber, tomato, parsley, mint, and leafy greens.

Use an olive-oil-and-lemon dressing; include a little tahini if desired, rather than sweet dressings or sauces.

Add a protein side such as plain Greek yogurt, egg, fish, or chicken to slow digestion and improve fullness.

Skip bread, pita, rice, fries, sweet drinks, and dessert with the meal; drink water or unsweetened tea instead.

Eat the salad slowly and start with the non-starchy vegetables and protein before the chickpeas.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.