Boiled Egg (1 Large) and Milk (1 Cup)

Keep the boiled egg, but reduce the milk serving size and drink it slowly rather than all at once.

Choose unsweetened soy milk or unsweetened almond milk instead of regular milk; check labels for added sugars.

Have milk alongside the egg and a small portion of nuts such as almonds or walnuts, rather than drinking milk on its own.

Avoid sweetened milk, flavored milk, malted drinks, and adding sugar, honey, or syrups.

If using dairy, try plain Greek yogurt or cottage cheese in a modest portion as an alternative to a larger glass of milk.

Take a 10–15 minute easy walk after eating to help blunt the post-meal rise.