Avocado (1 Cup, Mashed Or Pureed) and Fried Egg (1 Large)

Check the meal for hidden carbohydrate sources such as toast, potatoes, sweet sauces, ketchup, flavored drinks, or coffee additives; these are more likely to drive the rise than avocado or egg alone.

Use a smaller avocado portion and cook the egg with minimal oil; avoid breading, sugary marinades, and ready-made frying sauces.

Pair the meal with non-starchy vegetables such as spinach, mushrooms, broccoli, zucchini, or leafy salad to add fiber and volume.

Choose plain, unsweetened additions such as natural yogurt, cottage cheese, nuts, or seeds if you need a more filling meal.

Eat slowly and consider having the vegetables first, followed by the avocado and egg.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.