Tea with Milk (1 Teacup (6 Fl Oz)) and English Cheese on Toast (1 Slice)

Use one small slice of dense pumpernickel or rye bread instead of standard white toast, and keep the cheese portion moderate.

Add protein and fibre to the meal, such as a boiled or poached egg with spinach, tomatoes, mushrooms, or avocado.

Avoid butter, jam, honey, chutney, or sweet sauces on the toast; season with pepper, herbs, or mustard instead.

Have tea without sugar or syrups, and use a modest splash of unsweetened milk rather than a large milky tea.

Eat the cheese on toast after vegetables or alongside a salad rather than on an empty stomach.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.