Boiled Egg (1 Large) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Keep the boiled egg, but choose a larger portion of mixed salad greens and add non-starchy vegetables such as cucumber, tomato, bell pepper, broccoli, or zucchini.

Add a small serving of high-fiber legumes, such as lentils or chickpeas, to slow digestion and make the meal more filling.

Include a healthy fat source, such as avocado, olives, or an olive-oil-and-vinegar dressing; avoid sweetened dressings.

Add a protein-rich side if needed, such as plain Greek yogurt, tofu, grilled chicken, or salmon, rather than adding bread, croutons, or sugary sauces.

Eat slowly and consider starting with the salad and egg before any carbohydrate-containing foods eaten alongside the meal.

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