Whole Foods - Grilled Vegetable Sandwich (1 sandwich)

Choose a smaller portion or eat half the sandwich and save the rest for later; the bread is usually the biggest contributor to a rapid rise.

Ask for the sandwich on dense pumpernickel or 100% rye bread, or make it open-faced with one slice instead of two.

Add a protein side such as grilled chicken, egg, tofu, tempeh, or unsweetened Greek yogurt to slow digestion and improve fullness.

Keep or add avocado, olive oil, cheese, or a small handful of nuts; avoid sweet spreads or glazes.

Request extra non-starchy vegetables such as spinach, arugula, peppers, zucchini, mushrooms, or a side salad with an unsweetened dressing.

Take a 10–20 minute easy walk after eating and avoid pairing the sandwich with juice, sweetened coffee, soda, or chips.