Boiled Egg (1 Medium) and Vegetable Salad (Tossed Without Dressing) (1.5 Cup)

Add a small portion of avocado or a drizzle of extra-virgin olive oil to the salad; healthy fats can slow digestion and blunt the rise.

Include a fiber-rich topping such as chickpeas, lentils, or black beans in a modest portion, and keep the egg as the protein base.

Choose more non-starchy salad vegetables such as leafy greens, cucumber, tomatoes, bell peppers, broccoli, or cabbage; limit large portions of corn, potatoes, or sweetened dried fruit.

Eat the egg and salad slowly, starting with the egg and high-fiber vegetables before any carbohydrate-containing foods in the meal.

Use vinegar or lemon juice with olive oil as a simple unsweetened dressing; avoid sweet dressings, honey mustard, and sugary sauces.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.