Breakfast (1 piece)

Replace sugary cereals, pastries, juice, or sweetened coffee with a protein-rich breakfast such as eggs, plain Greek yogurt, tofu scramble, or cottage cheese.

Choose slower-digesting carbohydrates in modest portions, such as steel-cut oats, barley porridge, quinoa, or whole-grain sourdough toast.

Add fiber and healthy fats to breakfast—for example, chia or ground flax in plain yogurt or oats, or avocado alongside eggs—to slow glucose absorption.

Pair fruit with protein or fat rather than eating it alone; options include berries with plain Greek yogurt or a small apple with peanut or almond butter.

Avoid drinking calories at breakfast: choose water, unsweetened tea, or coffee without sugar syrups, juice, or sweetened creamers.

Take a 10–20 minute easy walk or do light movement after breakfast to help reduce the post-meal rise.