Poached Egg (1 Large), Salmon (100 G), Oatmeal Bread (1 Slice) and Yogurt (1 Cup (8 Fl Oz))

Replace oatmeal bread with a dense, minimally processed pumpernickel or 100% rye bread, and keep the portion to one small slice.

Choose plain, unsweetened Greek yogurt or plain natural yogurt; avoid flavored, sweetened, or fruit-on-the-bottom varieties.

Add fiber-rich toppings such as chia seeds, ground flaxseed, avocado, or a small handful of nuts to slow carbohydrate absorption.

Keep the poached egg and salmon, and eat them with the bread rather than eating the bread first or alone.

Add non-starchy vegetables such as spinach, cucumber, tomatoes, or leafy salad to increase meal volume and fiber without adding many carbohydrates.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.