German Bread with Butter (1 Slice) and Chai (1 Teacup (6 Fl Oz))

Choose unsweetened chai or sweeten it with a non-sugar sweetener; avoid honey, sugar, and syrups.

Replace the bread with a dense 100% rye or pumpernickel bread, and keep the portion to one thin slice.

Keep the butter portion modest and add a protein topping such as egg, cottage cheese, or plain Greek yogurt.

Include a small serving of nuts, such as almonds or walnuts, alongside the meal to slow absorption.

Drink the chai after or with the bread and protein rather than on an empty stomach.

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