Vegetables and Rice Wrap Sandwich (1 Sandwich)

Use a smaller portion of rice and add extra non-starchy vegetables such as spinach, cucumber, bell pepper, cabbage, or mushrooms.

Choose a wrap filling with protein, such as tofu, tempeh, egg, grilled chicken, or salmon, to slow digestion.

Add healthy fats like avocado, tahini, or a small handful of nuts or seeds alongside the sandwich.

Replace part or all of the rice with lentils, chickpeas, or cauliflower rice.

Eat the wrap with a side salad dressed with olive oil and vinegar or lemon juice.

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