Peanut Butter Sandwich (1 Sandwich)

Use a thinner layer of unsweetened peanut butter and avoid varieties with added sugar or syrups.

Replace white bread with a verified low-impact, high-fiber bread such as dense rye or pumpernickel.

Make it open-faced: use one slice of bread instead of two while keeping the same peanut butter portion.

Add protein on the side, such as a boiled egg or plain Greek yogurt, to slow absorption and increase fullness.

Pair the sandwich with non-starchy vegetables such as cucumber, celery, or a leafy salad instead of chips, fruit juice, or sweet drinks.

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