Fried Egg (1 Large) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce or remove the added sugar in tea; taper gradually, for example by using half your usual amount for a week before reducing further.

Keep the fried egg, but pair it with non-starchy vegetables such as spinach, mushrooms, tomatoes, or peppers to add fiber and volume.

Use unsweetened milk in the tea and avoid sweetened creamers, flavored milks, or condensed milk.

Have the tea with or after the egg and vegetables rather than drinking sweetened tea on an empty stomach.

If you need something sweet alongside the meal, choose a small serving of berries or a plain yogurt instead of sugary biscuits or toast.

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