Boiled Egg (1 Medium), Brown Rice Cakes (1 Cake), Extra Lean Sliced Deli Turkey Ham (1 Thin Slice, Prepackaged (Approx 4 1/8 X 4 1/8 X 1/16)) and Clementines (1 Fruit)

Reduce the portion of brown rice cakes and clementines, and eat them after the egg and turkey ham rather than on an empty stomach.

Replace some or all brown rice cakes with a lower-impact option such as plain Greek yogurt, hummus with non-starchy vegetables, or a small serving of lentils.

Pair the meal with more fiber-rich non-starchy vegetables, such as cucumber, leafy greens, bell pepper, broccoli, or tomatoes.

Add a modest source of unsaturated fat, such as avocado, olives, nuts, seeds, or olive-oil dressing, to slow digestion.

Choose turkey ham with minimal added sugar and avoid sweet sauces, glazes, or fruit juice alongside the meal.

Take a 10–20 minute easy walk or do light activity soon after eating, if appropriate for you.