Arabic Breakfast (1 piece)

Build the meal around eggs, labneh, hummus, cucumber, tomatoes, olives, and a small handful of almonds or walnuts rather than making bread the main component.

Keep any bread serving small; if choosing one, select a compact portion of dense barley bread and eat it alongside protein and fat, not by itself.

Start with vegetables and protein—such as cucumber, tomatoes, eggs, or labneh—before eating the starchier parts of the meal.

Use hummus or labneh as the main spread and avoid sweetened spreads, honey, jam, and sweet drinks at breakfast.

Choose unsweetened tea or coffee, or water, instead of juice or sweetened beverages.

Take a 10–20 minute easy walk after breakfast to help blunt the post-meal rise.