Lamb (100 G) and Chicken (100 G)

Choose plain grilled, baked, or roasted chicken or lamb; avoid breading, sweet glazes, barbecue sauce, honey, and sugary marinades.

Keep portions moderate and add a large serving of non-starchy vegetables such as broccoli, spinach, zucchini, peppers, mushrooms, or salad greens.

Replace refined carbohydrate sides—such as white rice, fries, mashed potatoes, white bread, or naan—with lentils, chickpeas, or a small portion of barley.

Include fiber and healthy fat with the meal, for example a salad dressed with olive oil and vinegar, avocado, or a small handful of nuts.

Avoid sweetened drinks, juice, and alcohol alongside the meal; choose water, sparkling water, or unsweetened tea instead.

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