Peanut Butter (1 Tablespoon) and Whole Wheat Bread (Commercial) (1 Slice)

Reduce the bread serving to one slice, or make an open-faced sandwich, while keeping peanut butter to a measured 1–2 tablespoon portion.

Pair the meal with protein and fiber, such as eggs, plain Greek yogurt, or non-starchy vegetables like spinach, cucumber, or peppers.

Choose peanut butter with no added sugar or syrups; check the label for added sugars and keep the ingredient list simple.

Add avocado or a small handful of nuts or seeds to increase satiety without adding a large carbohydrate load.

Avoid eating the bread-and-peanut-butter meal by itself after a long fast; have it as part of a balanced meal instead.

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