Walnuts (1 Nut) and Tea with Milk (1 Teacup (6 Fl Oz))

Choose unsweetened tea and avoid adding sugar, honey, syrups, or sweetened creamers.

Use a smaller portion of milk, or choose unsweetened soy milk or plain Greek yogurt on the side for more protein.

Keep walnuts to a measured small handful and avoid pairing them with biscuits, toast, or other refined carbohydrates.

Have the tea and walnuts after or alongside a protein-rich food such as eggs, plain Greek yogurt, or tofu rather than on an empty stomach.

Add cinnamon or vanilla extract for flavor instead of sweeteners.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.