Cheese and Tomato Sandwich (1 Sandwich)

Use one slice of dense 100% rye or pumpernickel bread (rather than two slices of soft white bread) and make it open-faced.

Keep the cheese-and-tomato filling generous but reduce the bread portion; choose a thinner sandwich or half sandwich if a full one causes a large rise.

Add a side salad of leafy greens, cucumber, peppers, and olive-oil-and-vinegar dressing before or alongside the sandwich.

Add protein such as a boiled egg, tuna, chicken, or tofu to the sandwich to make the meal more filling without adding much digestible carbohydrate.

Avoid sweet drinks, crisps, fruit juice, and dessert with the sandwich; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if this is safe and practical for you.