Avocado (100 G), Sour Dough Bread (100 G) and Scrambled Egg (Liquid Mixture) (1 Cup, Cooked (Made From 15 Tablespoons Of Uncooked Liquid Mixture))

Reduce the sourdough portion first—for example, have one smaller slice or an open-faced serving—while keeping the avocado and egg portions similar.

Choose a dense, whole-grain rye or seeded sourdough with no added sugar, and check the label for lower total carbohydrate per slice.

Eat the scrambled egg and avocado before the bread; starting with protein, fat, and fiber can soften the rise after the meal.

Add a non-starchy vegetable side such as spinach, mushrooms, tomatoes, or peppers to increase volume and fiber without adding many digestible carbohydrates.

Check the liquid egg mixture for added milk, starches, or sugar; use plain eggs or an unsweetened egg product if those ingredients are present.

Take an easy 10–20 minute walk or do light activity soon after eating, if this is safe and appropriate for you.