Avocado (1 piece) and Boiled Egg (1 Large)

Keep the portion moderate: try ½ avocado with 1–2 boiled eggs rather than adding large amounts of other calorie-dense foods.

Eat the avocado and egg as part of a balanced meal with non-starchy vegetables such as spinach, cucumber, tomatoes, broccoli, or leafy salad.

Avoid pairing this meal with refined carbohydrates or sweet drinks, such as white toast, pastries, juice, or sweetened coffee.

Add a fiber-rich, lower-carbohydrate side such as chia seeds, flaxseed, lentils, or chickpeas in a modest portion.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.

Check ingredients in seasonings and sauces; choose options without added sugar, such as herbs, lemon, vinegar, pepper, or unsweetened mustard.