Tea with Milk (1 Teacup (6 Fl Oz)), Egg Omelet (1 Large), Chicken Sausage (1 Link (7/8 Inches Dia X 4 Inches Long)), Sourdough (1 piece) and Guacamole (1 piece)

Reduce the sourdough portion, or have the omelet and guacamole first and eat the bread last.

Choose a higher-fiber, minimally processed sourdough or replace part of the bread with non-starchy vegetables such as spinach, mushrooms, tomatoes, or peppers.

Check chicken-sausage labels and select varieties with no added sugar, syrups, or starch fillers; consider a smaller serving if needed.

Keep the tea unsweetened and use a small amount of unsweetened milk; avoid flavored creamers or added honey.

Add extra avocado, chia seeds, or ground flaxseed to the meal to increase fiber and slow digestion.

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