Sandwich (1 Sandwich) and Boiled Egg (1 Large)

Choose a sandwich made with dense whole-grain or sourdough bread rather than white bread, and keep it to one open-faced slice if needed.

Add non-starchy vegetables to the sandwich, such as lettuce, cucumber, tomato, spinach, or peppers, for more fiber and volume.

Include protein and healthy fat in the filling, such as boiled egg, chicken, tuna, avocado, hummus, or cheese, while avoiding sweet spreads and sugary sauces.

Eat the egg and a side salad or raw vegetables before the bread portion to slow the rise after the meal.

Avoid pairing the sandwich with juice, sweetened coffee, soda, chips, or dessert; choose water, unsweetened tea, or sparkling water instead.

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