Veg soup (1 piece)

Add a protein source to the soup or meal, such as lentils, chickpeas, tofu, tempeh, eggs, fish, or plain Greek yogurt.

Include healthy fats such as avocado, olive oil, nuts, seeds, or a small side of hummus to slow carbohydrate absorption.

Choose a broth-based vegetable soup with plenty of non-starchy vegetables, such as broccoli, spinach, zucchini, mushrooms, cauliflower, green beans, and peppers.

Avoid adding high-starch ingredients like potatoes, white rice, noodles, crackers, or croutons; use lentils, barley, or beans instead if you want it more filling.

Keep the portion moderate and eat the soup slowly, pausing before having a second serving.

Take a gentle 10–20 minute walk after the meal to help reduce the post-meal rise.