Cooked Salmon (1 Medium Salmon Steak (5/8 Inches Thick)) and Stir Fried Vegetables (1 Cup)

Check the stir-fry sauce for added sugar, honey, sweet chili sauce, teriyaki, or starch thickeners; use garlic, ginger, chili, vinegar, lemon, and lower-sodium soy sauce instead.

Prioritize non-starchy vegetables such as broccoli, bok choy, bell peppers, mushrooms, zucchini, cabbage, spinach, and green beans, and limit larger portions of corn, peas, or sweet sauces.

Keep any rice, noodles, or other starch served with the meal to a smaller portion; consider cauliflower rice or extra non-starchy vegetables instead.

Retain the salmon portion and add a fiber-rich side such as lentils or chickpeas in a modest serving if you need more fullness.

Use minimal oil for stir-frying and avoid breaded or glazed salmon preparations, which can add rapidly absorbed carbohydrates.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help reduce the post-meal rise.