Boiled Egg (1 Large) and Tea with Milk (1 Teacup (6 Fl Oz))

Drink tea without added sugar or sweetened creamers; use cinnamon or vanilla essence for flavor if desired.

Reduce the amount of milk in tea or use an unsweetened soy or almond milk alternative.

Have the boiled egg with non-starchy vegetables such as spinach, cucumber, tomatoes, or mushrooms to add fiber and volume.

Avoid drinking the tea on an empty stomach; have it alongside the egg and vegetables instead.

Choose plain green, black, or herbal tea and avoid flavored tea mixes or bottled tea drinks.

Take a short 10–15 minute walk after the meal to help reduce the post-meal rise.