Millet (Cooked) (100 G) and Egg (1 piece)

Reduce the cooked millet portion and keep the egg; egg itself is unlikely to be the main driver of the rise.

Pair millet with a large serving of non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or peppers to add fiber and volume.

Add a modest portion of lentils or chickpeas alongside, and reduce the millet accordingly, rather than adding them on top of the usual serving.

Include healthy fats such as avocado, olives, nuts, seeds, or a drizzle of olive oil with the meal to slow digestion.

Have the millet after eating the egg and vegetables, rather than starting the meal with millet.

Take a 10–20 minute easy walk after the meal and avoid having sweet drinks, juice, or dessert with it.