Benedict Egg (1 Large Egg)

Order the eggs Benedict over sautéed spinach, mushrooms, or tomato instead of an English muffin.

Add avocado or a side salad with a vinegar-based dressing to increase fiber and slow digestion.

If bread is important, use a small portion of dense pumpernickel bread rather than a standard muffin.

Ask for sauce on the side and use a modest amount, while keeping the meal centered on eggs and vegetables.

Skip sweet drinks and choose water, sparkling water, or unsweetened tea or coffee with the meal.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.