Multigrain Bread (1 Regular Slice) and Boiled Egg (1 Medium)

Limit the multigrain bread portion to one small slice and avoid adding sweet spreads, jam, or honey.

Choose a denser, higher-fiber multigrain bread with whole grains and seeds listed first; options such as 100% whole-wheat or rye bread are suitable.

Keep the boiled egg, and add non-starchy vegetables such as spinach, cucumber, tomato, bell pepper, or avocado to increase fiber and slow absorption.

Add a small amount of healthy fat, such as avocado, olive oil, or a few nuts, rather than eating bread alone.

Eat the egg and vegetables first, then the bread, and eat slowly.

Take a 10–15 minute easy walk after the meal to help reduce the post-meal rise.