Turkish breakfast (1 piece)

Start with eggs, cheese, olives, tomatoes, cucumbers, and greens before eating any bread or fruit; this can slow the rise from carbohydrate foods.

Replace simit, white bread, börek, pastries, honey, jam, and sweetened tea with a small portion of dense 100% rye or pumpernickel bread, or skip bread entirely.

Keep bread to one small slice and avoid combining it with jam, honey, pekmez, or chocolate spread; use olive oil, cheese, avocado, or tahini instead.

Choose plain, unsweetened yogurt or kefir with a small handful of walnuts, almonds, or pistachios rather than sweet pastries or fruit juice.

If you want fruit, choose a small serving of berries, an apple, pear, orange, or grapefruit, ideally alongside yogurt or nuts rather than on its own.

Take a 10–20 minute easy walk after breakfast and avoid sitting still immediately afterward.