Boiled Egg (1 Large) and Portuguese Tomato Rice (1 Cup)

Keep the boiled egg, but reduce the tomato-rice portion and avoid second servings; the rice is more likely than the egg to drive the rise.

Replace part of the rice with lentils, chickpeas, or non-starchy vegetables such as broccoli, spinach, salad greens, peppers, or courgette.

If using rice, choose a smaller serving of cooked basmati rice or quinoa, and combine it with beans and vegetables rather than eating it mostly on its own.

Add protein and healthy fat to the meal, such as extra egg, grilled fish, chicken, olive oil, avocado, or plain Greek yogurt, to slow absorption.

Eat vegetables and protein first, then have the rice last; chew slowly and spread the meal over at least 15–20 minutes.

Take a gentle 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify the portion size you tolerate best.