Sandwich (1 Sandwich) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Choose a smaller sandwich on dense rye or true sourdough bread, and avoid white bread, sweet buns, or oversized rolls.

Build the sandwich around protein and healthy fats: egg, chicken, tuna, tofu, cheese, avocado, and plenty of non-starchy vegetables such as lettuce, cucumber, tomato, or spinach.

Avoid sweetened coffee drinks, flavored syrups, sugar, honey, and sweet creamers; have coffee with an unsweetened milk option and use less milk if appropriate.

Eat the sandwich slowly and consider having a side salad or raw vegetables first to reduce the speed of the rise.

Reduce the carbohydrate portion by making the sandwich open-faced or using one slice of bread, while keeping the protein-and-vegetable filling generous.

Take a 10–20 minute easy walk after eating, if safe and suitable for you.