Boiled Egg (1 Large) and Toasted Bread (1 Regular Slice)

Choose a smaller portion of toasted bread and avoid adding sugar, jam, honey, or sweet spreads.

Swap the toast for a lower-impact whole-grain, seeded, or sourdough bread; keep the serving to one slice.

Eat the boiled egg first and have the bread alongside protein- and fiber-rich foods such as avocado, unsweetened Greek yogurt, or non-starchy vegetables.

Add vegetables to the meal, such as spinach, tomatoes, cucumber, mushrooms, or bell peppers, to increase fiber and volume.

Include a modest amount of healthy fat, such as avocado, nuts, seeds, or olive oil, which can slow digestion of the bread.

Take an easy 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.