quiche lorraine (1 serving(s))

Reduce the quiche portion and pair it with a large side salad of leafy greens, cucumber, tomatoes, and a vinegar-based dressing.

Choose a crustless Quiche Lorraine or make it with a thin whole-grain crust to lower the refined carbohydrate load.

Add a fiber-rich side such as lentils or chickpeas in a modest portion, rather than bread, pastries, or potatoes.

Avoid sugary drinks, fruit juice, and sweet desserts with the meal; choose water, sparkling water, or unsweetened tea instead.

Eat the salad or vegetable side before the quiche, and eat slowly to moderate the rise after the meal.

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