Banana (1 Medium (7 Inches To 7 7/8 Inches Long)), Multigrain Bread (1 Regular Slice) and Peanut Butter (1 Tablespoon)

Use a smaller banana portion or choose a less-ripe banana, and eat it alongside peanut butter rather than on its own.

Reduce the bread serving to one slice and choose a dense, high-fiber multigrain bread with seeds and minimal added sugar.

Keep peanut butter unsweetened and use a measured portion; avoid honey, jam, or sweetened spreads.

Add protein to the meal, such as eggs, plain Greek yogurt, cottage cheese, tofu, or turkey slices.

Add non-starchy vegetables such as spinach, cucumber, tomato, peppers, or avocado to the toast or alongside it.

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