Toasted French or Vienna Bread (Includes Sourdough) (1 Slice, Medium), Guacamole (1 Tbsp) and Boiled Egg (1 Medium)

Reduce the bread portion to one small slice and keep the boiled egg and guacamole as the main components of the meal.

Replace French or Vienna bread with a dense 100% rye or pumpernickel bread, ideally one with visible whole kernels and no added sugar.

Avoid toasting the bread very dark or eating it alone; top it with egg, guacamole, or another protein-rich food.

Add a non-starchy vegetable side such as spinach, tomatoes, cucumber, bell peppers, or leafy salad to increase fibre and meal volume.

Choose guacamole without sweetened sauces, and add extra avocado, lime, cilantro, or diced vegetables rather than sugary toppings.

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