Zucchini Lasagna (100 G)

Use a smaller portion of zucchini lasagna and add a side salad with leafy greens, cucumber, and an olive-oil vinaigrette.

Choose a meat- or lentil-based sauce with no added sugar, and limit sweetened jarred marinara sauces.

Replace high-starch fillings or layers with extra zucchini, mushrooms, spinach, eggplant, or cauliflower.

Include a protein-rich component such as turkey, chicken, tofu, tempeh, eggs, or part-skim ricotta to slow digestion.

Use a moderate amount of full-fat cheese or ricotta rather than low-fat sweetened substitutes, and avoid added breadcrumbs.

Take a 10–20 minute easy walk after the meal and avoid pairing it with bread, garlic toast, sugary drinks, or dessert.