Salad (1 serving), Grilled Fish (100 G), Meat Loaf (1 Medium Slice), Brown Rice (100 G), Pork and Beef Barbecue Loaf (1 Slice (5 7/8 Inches X 3 1/2 Inches X 1/16 Inches)), Chicken Sandwich (1 Sandwich), Soy Milk (100 Ml) and Mango (1 Mango)

Reduce the brown-rice portion to about 1/2 cup cooked and fill the rest of the plate with spinach, broccoli, cauliflower, mushrooms, or a leafy salad.

Eat the salad and grilled fish or chicken before the rice, mango, or sandwich; include olive-oil-based dressing, avocado, nuts, or seeds if suitable for you.

Choose unsweetened soy milk and avoid sweetened soy drinks, barbecue sauces, ketchup, sweet marinades, and sugary salad dressings.

Replace the chicken sandwich bread with a lettuce wrap, or have grilled chicken with salad and avocado instead.

Keep mango to a small portion (about 1/2 cup) and have it only after a protein-and-vegetable meal rather than by itself.

Swap some or all of the brown rice for lentils, chickpeas, black beans, or barley, and keep meat loaf and barbecue loaf portions modest because sauces and fillers can add rapidly absorbed carbohydrates.