Fried Egg (1 Large) and Coffee with milk (1 piece)

Use unsweetened coffee and avoid sugar, syrups, sweetened creamers, or condensed milk.

Choose a smaller amount of milk or use unsweetened soy milk; avoid sweetened plant milks.

Keep the fried egg but cook it with minimal oil, and avoid pairing it with toast, pastries, hash browns, or other refined starches.

Add a small serving of non-starchy vegetables such as spinach, mushrooms, tomatoes, or peppers alongside the egg.

Consider having the coffee after or with the egg rather than drinking it alone, and sip it slowly.

Take a 10–15 minute easy walk after eating if this is safe and practical for you.