Veg meal (1 piece)

Start the meal with a salad or cooked non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, or peppers, and use a vinegar- or lemon-based dressing.

Reduce portions of rice, potatoes, refined flour breads, and sugary sauces; replace part of them with lentils, chickpeas, beans, or quinoa.

Include a protein source at each meal, such as tofu, tempeh, paneer, eggs, plain Greek yogurt, or legumes, to slow glucose absorption.

Add modest healthy fats such as avocado, nuts, seeds, olive oil, or tahini, while keeping overall portions appropriate for your goals.

Choose minimally processed, firmer-cooked carbohydrates and avoid overcooking pasta, grains, or vegetables until very soft.

Take an easy 10–20 minute walk after eating, if safe and practical, to help lower the post-meal rise.